Lima Beans, Mushrooms and Nappa Cabbage

I hope you are preparing to celebrate our country’s independence and also that you are having a wonderful summer. This month I want to talk about three nutritional powerhouses, beginning with the humble lima bean.

Lima BeansAlthough all beans in general are good sources of fiber, these beans are your best choice for soluble fiber. Soluble fiber is the type that becomes gummy when ingested and binds with toxins and excess cholesterol, sweeping them through the digestive system and out of your body! Where good sources like chick peas and lentils have 1 gram of fiber per serving, lima beans have a whopping 3.5 grams per serving! You definitely get more for your nutritional buck! And not only that, soluble fiber also helps your immune system function more efficiently by cooling inflammatory response and even feeds the good bacteria in your gut.

MushroomsYou have so many varieties to choose from – white button mushrooms, flavorful cremini, shitake, meaty portobellos. They are all considered super foods and for good reason! They are high in vegetable proteins and low in calories, making them a valuable source of healthy nutrition. They also contain zinc, iron, chitin, vitamins B, C and K, minerals, pantothenic acid and riboflavin, amino acids and dietary fiber. Not only are mushrooms a healthy addition to the diet, they also have important medicinal properties.
Traditional Chinese Medicine has used mushrooms for thousands of years, with over 200species of mushrooms used for healing, 25% of which are credited with having tumor-fighting capabilities.

All varieties possess cleansing capabilities because they contain a substance called Germanium. This is a nutrient that helps boost the oxygen efficiency within the body, helps counteract exposure to environmental toxins and increases the body's ability to fight disease. Mushrooms also contain polysaccharides, which enables them to boost the immune system and fight the growth of tumors.

Nappa CabbageThis is sometimes called Chinese cabbage and it is part of the Brassica family, well known for its cancer fighting compounds. This cabbage has elongated, crinkly, pale green leaves and is much milder and more tender than green or red cabbage. It’s used in many Asian dishes and in the Korean fermented food called Kimchi. It’s low in calories and loaded with vitamins C and K, folic acid and protein. It’s available at your local supermarket.

Take a Step:

Being of Greek descent I grew up eating Lima beans Greek style and love them! I buy them frozen – simply use about a quarter of a cup of olive oil and heat it in the bottom of a cooking pot. Saute a large onion chopped finely. Add your 16 oz. bag of frozen lima beans and a can of fire roasted diced tomatoes, granulated garlic and ground pepper. Stir bring to a boil and reduce to low – cover and simmer 30-45 minutes. Stir occasionally, and add a little vegetable or beef stock if the pot gets too dry. They are delicious.

You can also puree them with a bit of granulated garlic and stock to make a delicious dip or spread!

The medicinal and health benefits of mushrooms are released when they are cooked so rather than slice them raw onto a salad, I include them in my morning omelets and chop them finely and include them in meat loaf and burger recipes. It gives ground chicken and turkey burgers a much “beefier” flavor and adds nutrition and fiber.

Big, beautiful, beefy portobellos, brushed with a bit of olive oil and grilled until tender make a much healthier “bun” for your burgers – in fact they can be a burger replacement! They’re delicious on a whole grain bun topped with lettuce and tomato!

There are so many ways to use nappa cabbage – cut it crosswise into shreds for a quick, healthy cabbage slaw or salad, add it to stir fries or use the leaves to replace traditional taco shells! Gently steam the whole leaves for about 20or 30 seconds to soften. Fill with your favorite taco ingredients – roll and eat.

As a matter of fact – you can combine all three into a delicious veggie side dish – lightly sauté chopped nappa cabbage, sliced mushrooms of your choice in olive oil with one or two cloves of chopped garlic until tender, add a can of fire roasted diced tomatoes and a bag of thawed lima beans, some cumin and coriander and some stock. Cook at medium heat, adding more stock if the sauce gets too dry.

Until next month I wish you vibrant health! Ann

Healthy Diet Basics

Here are some basics for a truly healthy diet which I am condensing from my “Today’s the Day 7-Week Fitness Plan.” Whether you need to drop a few pounds or not, the basics are the same! So here we go with my top 10!

1. Eat some form of clean protein at each meal (lean beef, poultry, eggs, egg whites, whey, pea, hemp or rice protein powder, beans and legumes).

2. Drink at least one half your body weight in ounces of water daily and use ¼ tsp. natural, unprocessed salt for every 32 oz. You can simply measure out the salt and be sure to use it in your food – or just put ¼ tsp. into a few glasses of your water.

3. Increase your fiber intake by increasing your intake of vegetables – cooked and raw – and you can also take a fiber supplement. Green leafy and all other non-starchy vegetables should form the framework of your daily meals.

4. The composition of your meals is very important. When you combine adequate protein, healthy fats: Olive oil, extra virgin olive oil, flax oil, coconut oil, pumpkin seed oil, macadamia nut oil, sesame oil, avocado, nuts, walnuts, pecans, almonds, Brazil nuts, pistachio nuts, pine nuts, nut butters, olives, flax, hemp and chia seeds, and tahini; healthy carbs in the form of non-starchy vegetables and wholegrain carbs (in moderation) at your meals and snacks, you automatically control the glycemic load of your meals. By keeping the glycemic load low, you avoid raising blood sugar and insulin levels.

5. Eat rhythmic, structured meals, which simply means eating every 3 to 5 hours. Get into a rhythm so your body burns the fuel you put into it steadily. Eating regularly keeps your insulin and glucose levels stable and prevents that ravenous hunger that convinces you it’s ok to eat whatever you can get your hands on!

6. Also, eat slowly and mindfully. Don’t eat on the run – sit down, set a plate and give thanks to God for what you are eating. Eat slowly and chew thoroughly. Pay attention to the flavors, textures and aromas! Enjoy your meals.

7. Strive to keep your body in as alkaline a state as possible. When you are in an acidic state your body tends to shuttle minerals from your bones and teeth to buffer the acids which can lead to osteoporosis, dental problems and mineral deficiencies. (Adequate water, lots of vegetables, especially green ones, minerals and managing stress are ways to do this.)

8. Include a variety of spices and herbs in your meals. They will not only add flavor and interest, but they boost the nutrient value and even help you burn fat, cut appetite and
reduce inflammation

9. Eat starchy vegetables and whole grains in moderation and preferably early in the day if weight loss is a goal. Be sure to properly prepare your whole grains by soaking them.

10. Never sit down to eat when you are upset, angry or stressed. Take time to calm down and get in the proper frame of mind. Destructive chemicals are released and your digestion is compromised.

Take a Step:

If you need help structuring (or re-structuring) your diet for maximum health, I have several extremely affordable options you can choose. I would be honored to work with you to create a healthier diet for you and your family. For more information you may visit 3D Weight Loss.

Until next time, I wish you vibrant health!

Ann