Popcorn

1FITRD recommends this!

So it's no surprise to most dietitians/nutritionists that popcorn is "Gluten Free." Well, corn is gluten free people! Now for someone who loves salty and crunchy foods this popcorn satisfies me! It has a slight buttery taste and 110 mg sodium in 4 cups so I'm good. For an individual without a sodium restriction, I can splurge... A little! Also I get enough servings per bag without having to deal with too many crumbs which is my pet peeve when it comes to already popped popcorn in a bag. Keeping in mind that 15 grams of carbohydrates equals 1 serving of carbs, and that most doctors recommend that individuals not exceed 2400 mg sodium in a day for heart health, this popcorn rocks. As a side note, the usual recommendation is 3 cups of popcorn to equal 1 carb. This popcorn is 4 cups of popcorn to equal 1 carb. Awesomeness! 

Remember on average, women should eat no more than one serving of carbs as a snack and men two servings of carbs. 

Amazing Bread Awesome Company

This bread is sure to please. When it comes to ciabatta, I love the crunchiness on the outside and soft yet flavorful center. When paired with your favorite spread this bread is the bomb diggity. Yeah I'm from New York so I know my bread and I am an 80's chick, hence the street slang. Anyway with 13 grains and seeds and no preservatives this bread is sure to please.  I bought my loaf at ACME!!! Yes ACME! Can you believe it. 

Remember most healthy adults need 25-35 grams of fiber per day so go find this bread at your local grocer and enjoy! www.1fitrd.com

Series: Let Food be thy Medicine and Medicine be thy Food

Topic: Mushrooms and Breast Cancer

Aromatase is an enzyme involved in estrogen production. A serving of about 100 grams or 3.5 ounces of Agaricus bisporous or as it is better known the white button mushroom can reduce the risk of breast cancer making it an all powerful, health promoting fungi. Remember, Eat Well ~ Be FIT with 1FITRD

Series: Let Food be thy Medicine and Medicine be thy Food

Ginger is a weird looking stem of a plant so it is a root. This root is fragrant and spicy. 

Ginger can help heal symptoms of motion sickness, nausea, morning sickness, indigestion, impotence, diarrhea, muscle pain, and sinusitis. 

From ginger tea to candied ginger, there are a variety of ways you can purchase this delectable root with medicinal properties. As always fresh is best but there are many uses and benefits for using ginger powder except you may need to use more of it to reap the benefits of consuming it. 

Remember, Eat Well ~ Be Fit with 1FITRd

Series: Let Food be Thy Medicine and Medicine be Thy Food

Topic: Honey

Honey is a natural elixir created by wonderful little creatures. It has excellent medicinal properties that acts as an antimicrobial and antioxidant. Below are some of the health benefits of honey and reasons why this amazingly sweet hygroscopic substance is an important part of a healthy lifestyle.

*Acts as a tranquilizer and sedative

*Heals wounds

*Fights allergies

*Increases energy

*Helps with digestion and

*Helps prevent ulcers

Keeping in mind that honey is naturally sweet and can raise blood sugar; it also has 64 calories in 1 tablespoon. Therefore, moderation is important when it comes to the amount used. One tablespoon of honey has 17 grams of carbohydrates which is equal to 1 serving of carbohydrate (15 grams); very important if you are diabetic. The bottom line, honey is amazing and fits very nicely into a healthy eating plan. Remember, Eat Well, Be FIT with 1FITRD. Stay tuned for more in this series. 

The Super Grain

 

Quinoa 

Why choose Quinoa over other grains?

Quinoa is higher in iron, magnesium, B vitamins, calcium and fiber. 

Also, Quinoa contains higher quality protein than other grains and cereals 

which makes it a quintessential main staple in a Vegans diet.

RECIPE: (Gluten Free)

Quinoa black bean salad

Ingredients:

1/3 cup quinoa

1 cup water

1 tsp olive oil

4 tsp fresh lime juice, or more to taste

¼ tsp ground coriander

1 tbsp finely chopped fresh cilantro

2 tbsp minced scallions

1-1/2 cups cooked black beans(15 oz can, drained)

2 cups dices tomatoes

1 cup diced bell peppers (red, green, yellow or mixed)

2 teaspoons minced fresh green chiles

Salt and pepper to taste

Garnish with lemon or lime wedges

Directions to make:

    Rinse the quinoa well under cool running water

In a saucepan, bring the water to a boil

    Add the quinoa, cover, and simmer on low heat until all the water is absorbed and the quinoa is tender, about 10 to 15 minutes

    Allow to cool for 15 minutes

    In a large bowl, combine the oil, lime juice, cumin, coriander, cilantro, and scallions

    Stir the beans, tomatoes, bell peppers, and chiles

    Add the cooled quinoa, salt and pepper to taste, and combine thoroughly

    Refrigerate until ready to serve

    Garnish with lemon or lime wedges

Serve 4 as a side dish

(Recipe source: Columbia University Medical Center Celiac Disease Guide)