Kimberly Baehman, MS, is the clinical nutritionist and owner of Nutritional Healing, LLC. Her passion lies in supporting people’s health through evidence-based medicine (risks versus benefits of medications) and healing therapies through nutrition. Kimberly has her masters of science in human nutrition degree, and experience working with clients regarding weight and fatigue issues, sports nutrition, food sensitivities and allergies, and general health concerns such as high blood pressure, high glucose levels, high cholesterol/triglycerides, migraines, thyroid conditions and gut dysfunction. To learn more, call 920-358-5764 or email [email protected]
3 medium sweet potatoes
3/4 pound boneless skinless chicken breast (about 2 small)
1/4 cup olive oil
2 tablespoons fresh lime juice
2 cloves garlic, minced or grated
3 whole chipotle peppers, minced
1 teaspoon dried oregano
1 teaspoon cumin
2 teaspoons chili powder
Salt and pepper to taste
2 cups spinach, (half of a 10-ounce bag)
5 ounces shredded mozzarella cheese
Chopped cilantro for garnish
Greek yogurt for serving
Preheat your oven to 350 F. Wash your sweet potatoes and prick all over with a fork. Place in the oven and bake for 50-60 minutes or until fork tender. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and pepper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are done, cut in half and allow to cool for 5-10 minutes.
In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.
Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach and shredded chicken together. Set aside and keep warm.
Turn the oven up to 400 F. Scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own (I reserve the remaining flesh for another use) and place in a baking dish. Brush the skins with a little of the chipotle sauce and bake for 5-10 minutes until nice and crisp. While the skins bake, mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture, top with shredded cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp. Serve with fresh chopped cilantro and Greek yogurt if desired.
1 cup ground oats (blend rolled oats in a blender to make a “flour”)
1 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon Stevia
6 ounces plain whole milk yogurt
¾ cup cubed butternut squash
1 teaspoon vanilla
¼ cup skim milk
1 turkey breast, roasted
2 cups baby spinach
1 medium sweet potato, cubed
1/2 white or red onion, small
2/3 cup cranberries, whole, fresh or frozen and defrosted
1 pinch garlic powder
1 pinch pepper
2 pinches salt
3-1/2 tablespoons olive oil
10-12 drops liquid stevia
2 cups white or apple cider vinegar
2 tablespoons white wine or apple cider vinegar
2 tablespoons pepitas, raw or roasted
2 pounds raw boneless, skinless chicken breast
3 cans (16 ounces) great northern beans, rinsed and drained
1 can (16 ounces) no salt-added diced tomatoes
1 can (4 ounces) green chilies
2 medium yellow onions, diced
1 tablespoon minced garlic
3 tablespoons chili powder
2 teaspoons ground cumin
2 cups organic, reduced sodium chicken broth
Dice yellow onions.
To a 4-quart or larger slow cooker, add all ingredients. Mix to incorporate spices and all ingredients.
Cook on high for 4-6 hours or low for 8-10 hours.
Once done, remove chicken from slow cooker, and place in large bowl.
Using two forks, shred the chicken into desired size. Return chicken to slow cooker and stir together to incorporate.
Serve with a dollop of plain, unsweetened Greek yogurt or 1/4 cup mozzarella cheese.
Onions can be diced up the night before to save on prep time in the morning.
Add more or less chili powder based on desired spice level.
Use other white beans such as navy, cannellini or butter beans instead of great northern beans.
Fall is here, and with the change of the season comes the excitement of making almost everything pumpkin spice flavored. Unfortunately, so many of the popular food and beverage choices are terrible for your waistline, but most always loaded with tons of sugar and chemical ingredients. The best way to stay on track with your nutrition is to get the best of both worlds, combining that delicious pumpkin spice flavor with a health food! And what better food to pair it up with than the most neglected food group — legumes!
This fall snack derives its flavor from spices and olive oil, making it the perfect spicy snack to munch on!
1 can (15 ounces) chickpeas, also called garbanzo beans, drained
2 teaspoons olive oil
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
1 teaspoon stevia (or sweeten to taste)
1/4 teaspoon salt
Preheat oven to 350° F. Mix chickpeas with all ingredients. Spread on a baking sheet and bake for 45 minutes or a bit longer until they’re extra crispy.
Enjoy hot, or bring to room temperature and store in an air-tight container. Similar to a snack like popcorn, roasted chickpeas are never as good the next day. However, they are still quite enjoyable 3-4 days after making them.
3 cups no sodium added chicken stock
3 garlic cloves
Preheat the oven to 400°F. Cut pumpkin in half and roast for 45 minutes. Scoop out seeds and set them aside. Put the pumpkin into a blender along with roasted garlic, onion and chicken stock. Mix to desired consistency. Top with pepitas and enjoy!
Have you ever tried to break a sweet tooth addiction only to find yourself still craving cookies, soda or other refined carbohydrates? Do you want to know why it is hard to break your sweet tooth addiction? The answer is simple: because it is a real addiction.
So while you might beat yourself up inside for not being strong enough to fight your sweet tooth, you should cut yourself some slack because it is not a piece of cake. Research shows that sugar is a highly refined substance that actually acts a lot like heroin when it hits the brain. Although the idea that sugar is addictive was controversial among scientists for years, studies have shown that sugar affects the brain chemistry and thus might be expected to cause addictive behavior. Sugar has also been shown to cause withdrawal symptoms and cravings. The behavioral effects are similar to the neurochemical changes in the brain that also occur with addictive drugs. Both sugar and the taste of sweet activate beta endorphin receptor sites in the brain, the same receptor sites that are activated by heroin and morphine.
Needless to say, sugar is usually found as simple carbohydrates, which are not exactly healthy foods. They are considered high glycemic index (GI) foods, which produce high levels of blood sugar. A diet that consists primarily of high GI foods can lead to carbohydrate cravings and an overall increase in appetite — potentially resulting in unwanted weight gain. These foods can cause large fluctuations of both blood sugar and insulin levels, leading to a vicious cycle of overeating (even overeating foods that are good for us). And studies have shown that each time you give into this cycle, “the chronic consumption of a diet with a high glycemic load is independently associated with an increased risk of obesity, developing type 2 diabetes, cardiovascular disease and certain cancers.”
As far as choosing products without refined sugar goes, unfortunately, so many of these “better alternatives” contain artificial sweeteners, which studies have shown do not ultimately control your cravings for sweets. Some people do use these to bridge a gap here and there, but they never should be used long term. Reason being is that they are unnatural and hundreds of times sweeter, tricking your body into thinking it craves even more of that sweet flavor. So replacing things with sugar-free and diet beverages will definitely not break the sugar addiction. The body sees sugar as sugar, and you would just end up compensating by taking in more calories later on.
Here are five clues you may be addicted to sugar, flour and processed food:
If you are among those whose brain chemistry, taste buds and hormones have been hijacked by the food industry (up to 70 percent of us, including 40 percent of children), then it is time to stop blaming yourself and consider food rehab or a sugar detox. It is time for all of us to take back our health and demand that our children be protected from addictive substances in our schools and from the insidious marketing practices directed at them from the food industry.
To break your sweet tooth addiction, focus on products that contain natural forms of sweeteners (i.e. stevia) in small amounts. Also slowly replace one unhealthy sweet food (i.e. cookies) with another food that is naturally sweet like fresh fruits, Greek yogurt and unsweetened dairy alternatives, etc. Even adding things like a little stevia, cinnamon or cocoa powder could be helpful in satisfying a sweet tooth in a healthy way. Be creative! Break the cookie cycle!
References: “Sugar and Fat Bingeing Have Notable Differences in Addictive-Like Behavior.” Journal of Nutrition.
“The role of glycemic index concept in carbohydrate metabolism.” J. Ciok et al.
This recipe is simple, nutritious and packed with Mediterranean flavors! Great for any summer social gathering, or a regular family dinner!
Combine tuna, hummus and tomatoes in oil. Then brush the insides of squash halves with olive oil. Season with salt and pepper. Fire up the grill. Grill zucchini, cut side down, for 4-5 minutes uncovered until edges are slightly charred and caramelized. Transfer to plate. Fill each squash with an equal amount of tuna mixture, then drizzle with pesto, followed by a sprinkle of feta cheese. Then carefully transfer back to grill. Grill for 10 minutes or until filling begins to bubble. Feel free to broil instead for 3-5 minutes, a less messy option than putting the boats back on the grill.
Very simple but packed with flavor! We love this recipe because it is so fresh and bright. The kids will even enjoy helping you prep dinner by assembling their own kabobs!
Red Pepper Flakes
Prepare to be surprised by this wonderful dessert. With the lime juice, olive oil and cilantro, grilled watermelon has a unique taste of both sweet and savory!
3½ cups roasted purple potatoes, cut into bite-sized pieces (purple potatoes can be found at most Copps grocery stores in the produce section)
1½ cups cauliflower, separated into small florets
1 carrot, cut into 2-inch pieces
1 tablespoon fresh rosemary leaves
4 tablespoons olive oil
Black peppercorns, crushed
1 handful arugula
60 milliliters red wine vinegar
2 tablespoons lemon juice
2 cloves garlic
1 tablespoon dijon mustard
1 teaspoon paprika powder
Sea salt and black pepper
150 milliliters olive oil
Mix 4 tablespoons of olive oil, salt, pepper and rosemary. Add potatoes, cauliflower florets and carrots, and toss. Spread out onto a baking sheet and bake for 50 minutes, stirring occasionally until tender and browned. Remove the pan from the oven and let cool to room temperature.
In a blender, mix the red wine vinegar, lemon juice, garlic cloves, dijon mustard, paprika powder, salt and pepper. With the machine running, gradually blend in the oil.
Toss the baked purple potatoes and vegetables with arugula. Add ½ cup of the dressing and toss to coat, adding more if necessary. Taste and adjust the seasoning. Serve immediately.