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In: Nutrition

November 23, 2015

Healthy Thanksgiving Recipes

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Thanksgiving is known for great food and time with family and friends. When it comes to food we never think of healthy food. I’ve compiled a whole thanksgiving meal that leans towards the healthier side.

Creamy Cauliflower Mashed Potatoes- Cut the carbs by replacing potatoes for Cauliflower

1 large head of cauliflower

3/4 cup Non-Fat Greek Yogurt

1 tsp. garlic powder

1/2 tsp. ground black pepper

  1. Rinse the cauliflower and cut and separate into florets.
  2. Steam cauliflower for 10 minutes or until soft.
  3. Remove cauliflower from steamer and place in a large mixing bowl or stand mixer.
  4. Add remaining ingredients to bowl.
  5. Stir with an electric mixer or hand masher, breaking up cauliflower florets into pieces until mixed and desired consistency is achieved.

Cranberry Sauce

12 oz. bag of fresh cranberries

1/2 cup honey

1 cinnamon stick

zest of one large orange

1 cup distilled water

  1. Put everything in a pot, and cook over medium high heat for about 30-45mins
  2. When most of the liquid is cooked out, turn your stove down to a simmer.
  3. The longer you let this simmer, the thicker the sauce will get. Don’t let all the liquid cook out or it will burn. Stir more frequently near the end.
  4. Allow to cool before serving.

Sweet Potato Stuffing

10 pieces Sprouted Grain Bread, cubed & toasted

1 large Sweet Potato – cut into 1/4 inch rounds

1 tbsp. Olive Oil

a few pinches of dried Thyme

a few pinches of cracked Black Pepper

a few pinches of Garlic Salt

a few pinches of Smoked Paprika

1 cup Celery, chopped

1 cup Leeks, chopped

a few cloves Garlic, chopped

1/4 cup fresh Italian Parsley, chopped

1 large Apple diced (about 1 cup)

2 large Eggs, whisked

2 1/2 cup Vegetable Broth

Toasting the Bread

  1. Preheat oven to 400 degrees F
  2. Cut bread into 1 inch cubes.
  3. Lay bread in a single layer on a sheet pan.
  4. Sprinkle olive oil over the bread cubes.
  5. Toast bread for about 8-10 minutes until lightly browned, tossing once to evenly cook.
  6. Set aside to cool.

Roasted Sweet Potatoes

  1. While you are toasting your bread you can roast the sweet potatoes too.
  2. Toss sweet potatoes with a splash of olive oil, some thyme, garlic salt, pepper & smoked paprika.
  3. Place cut sweet potatoes in a single layer on the sheet pan.
  4. Roast potatoes for about 20-25 minutes until lightly browned & softened.
  5. Set aside to cool.

Stuffing

  1. Reduce oven heat to 350 degrees F. Spray or butter a 9 X 13 oven safe casserole dish.
  2. In a medium sauté pan over medium heat with the olive oil.
  3. Add leeks, celery, garlic and a pinch of each spice again. Heat about 5 minutes until softened, stirring frequently.
  4. Add theapples and parsley. Cook a couple of minutes.
  5. Put toasted bread in a large bowl. Add leek mixture, eggs & broth and mix well to combine.
  6. Press a layer of stuffing into the casserole dish, add a layer of sweet potatoes. Top with another layer of stuffing and sweet potatoes.
  7. bake for about 45 minutes until golden brown on top.
  8. Add a handful of toasted chopped walnuts or pecans.

Herbed Roasted Turkey with Calvados Gravy

Dry rub and turkey

4 bay leaves

2 tbsp.  kosher salt

1 tsp. ground pepper, plus more to taste

1 12- to 14-pound turkey

For roasting and gravy

2 tbsp.  of olive oil

1/4 cup minced fresh sage plus 2 tablespoons, divided

2 cups hot water

3-4 cups low-sodium chicken broth, divided

1 tbsp.  cornstarch

1/2 cup chopped shallots

1 cup apple brandy, such as Calvados

  1. To dry-rub turkey: Grind bay leaves in a clean coffee grinder or mortar and pestle. Transfer to a small bowl and combine with salt and pepper. Remove any giblets from the turkey. Loosen the skin over the breast, legs and thighs and rub the meat with the salt mixture. Place the turkey in a roasting pan. Refrigerate, uncovered, for 12 to 24 hours.
  2. To roast turkey: Position oven rack in lower third of oven; preheat to 475°F.
  3. Remove the turkey from the refrigerator. Combine olive oil and 1/4 cup sage in a small bowl. Rub the mixture under the skin over the breast, legs and thighs. Tuck the wing tips under the turkey and tie the legs together with kitchen string, if desired. Place the turkey on a roasting rack set in the roasting pan. Let stand at room temperature for 30 minutes.
  4. Roast the turkey for 20 minutes.
  5. Reduce oven temperature to 350°. Pour hot water into the pan. Continue roasting, tenting the breast or legs with foil if the skin is getting too dark, until a thermometer inserted horizontally into the deepest part of the thigh without touching bone registers 165°F, 1 1/2 to 2 hours. (If your turkey is larger than 14 pounds, plan to add an extra 15 minutes of roasting time for each additional pound.)
  6. Carefully transfer the turkey to a clean cutting board, loosely tent with foil and let rest for 20 to 30 minutes before carving.
  7. To prepare gravy: Pour pan juices from the roasting pan into a large glass measuring cup (leave any browned bits in the pan). Place the measuring cup in the freezer until the fat rises to the top, about 10 minutes. (Or pour into a fat separator and pour the defatted juices into a large measuring cup.)
  8. Transfer 3 tablespoons of fat from the separated pan juices back to the roasting pan (discard any remaining fat). Add enough broth (or stock) to the defatted juices to total 4 cups liquid. Whisk 1/2 cup broth (or stock) with flour in a separate small bowl until smooth.
  9. Set the roasting pan over two burners on medium-high heat. Add shallots and the remaining 2 tablespoons sage; cook, whisking, until the shallots soften and the pan drippings are browning, about 2 minutes. Pour in brandy; cook, whisking to scrape up the browned bits, until almost evaporated, 1 to 3 minutes. Add the broth-juices mixture and bring to a boil; boil for 4 minutes. Whisk the flour mixture again and add to the pan. Cook, whisking constantly, until the gravy thickens, 1 to 3 minutes more. Carefully pour the gravy through a fine-mesh sieve into a large measuring cup. Taste and season with pepper. Transfer to a serving container. Serve the turkey with the gravy.

Delicious Pumpkin Pie

Crust

1 1/2 cup finely chopped walnuts

2 tbsp. coconut oil

2 tbsp. honey

  1. Mix all the above ingredients together and press in the bottom of your pie pan.

Filling

8 oz. low fat cream cheese

8 oz. plain Greek yogurt

1/2 cup 100% pure maple syrup

1/3 cup pureed pumpkin

1/2 tsp. vanilla

1/4 tsp. cinnamon and nutmeg

Blend until smooth, pour into piecrust and bake for 50 minutes at 350-degrees.

 

Hope you try some of these great healthier creations on Thanksgiving Day recipes.

Recipes thanks to eatingwell.com and danettemay.com

March 6, 2014

Secretly Healthy!



With so many snacks in the world today it is hard to have the will power to always go with the healthy options. Don’t be discouraged, it happens to everyone, but you can still win by modifying your recipes. Here are some tips on how to still eat what you love, but with a healthy twist that will secretly make them better for you and your family! 


1.Guac-KALE-mole! 



You might have seen this popping up in whole foods stores and recipes online and we love it! All you need to do is take your favorite guacamole recipe and cut it in half so you don’t have as big of a portion size. Then you take kale leaves, with stems removed, and finely chop about 3 leaves and add it into the guacamole, you wont even taste the difference and it is now packed with the amazing health benefits kale provides. 

2. Portobello Burgers

If you are a fan of mushrooms your are gonna love this one. If you have heard of or wanted to participate in the meatless Monday movement this is a great one! You put the same seasonings as you would a hamburger patty, and you grill it up just the same. The mushroom gets charred and juicy and delicious! Pile it high with veggies and goat cheese and you wont even notice there is no meat! 

3. No Mayo Tuna Salad

Tuna is a great lunch but it can also be a great snack. Next time you are wanting some dip or a tuna fish sandwich ditch the mayo. There are almost one hundred calories in ONE tablespoon of mayonnaise and most use a lot more than a tablespoon. Cut the calories by instead using mustard, balsamic vinegar, or plain Greek yogurt. Add pickles, chilies, tomatoes, onions and whatever else you like! Substitute the bread for rice or nut crackers and you have a protein packed, low calorie snack or lunch!   

4. Carrot Fries

These are great! You thinly slice carrots and season them just like you would a potato. Bake them at 425F for 10 min on each side. They come out crunchy and delicious just like fries, just serve with your favorite sauce.

5. Zucchini and Chocolate

Did you know that zucchini and chocolate go together! Next time you are making chocolate cake or cupcakes add in about 3 cups of shredded zucchini. When you add zucchini to chocolate cake you can’t even taste it, and it makes it so moist and dense! You can also substitute your oils and butters with apple sauce or avocado!

6. Make it Mini

 If you are going to make a dessert, like a cheese cake for example. Use low fat options and make them mini! Its all about portion control here, you can trick people into not eating as much as they would if they just had a slice. 










To keep on with the theme of March being National Nutrition Month, we interviewed Olympian Shevon Stoddart to find out what she eats, how she stays fit, and what keeps her going. Not only does Shevon have a great athletic body, she is a multi-talented woman, she is an outstanding 400-meter hurdler as well as a singer and songwriter. She was born in Kingston, Jamaica. At the early age of 5, she moved to Uniondale, New York. Her track career started in middle school, which by 9th grade, Shevon Stoddart was ranked #3 in the state of New York in the 400meters. The 400 intermediate hurdles was introduced to Shevon in the 10th grade were she became a 2-time State Championship. She went on to make her first Olympic team in 2004 as a junior in College and made her first World Champion team in 2005. She is preparing for the 2016 Olympic Games, which will be held in Rio, Brazil.

https://www.facebook.com/pages/Shevon-Stoddart-official/249482315077548

We here at Co-E1 are so excited about your success and to hear about how your training is going for the upcoming Olympics. You are obviously in great shape and with this month being national nutrition moth we thought we could ask you about your eating habits.

 I’m sure many people would like to know your daily eating routine. What do you generally like to eat for your meals and snacks through out the day?
For breakfast I generally eat oatmeal, cereal, or 2 waffles (low calorie) and fruit.

I always pack my lunch so that I have something to eat right after training. This would consist of an sandwich (typically tuna or turkey), fruit, a small serving of potato chips and bottled water. I don’t drink fizzy drinks or juice, they have too much sugar. I try to get all my sugars from fruit. 

Snacks would be something like a protein shake, granola bar, or a peanut butter and jam sandwich. 

I prepare dinner around 6pm which would be chicken, fish or a Turkey dish with lots of veggies on the side. I rarely eat red meat.

Health Tip! You can see that she has protein with every meal. Protein gives energy and helps to repair and build tissues, muscles, skin, bones, cartilage and blood. Plus, for those of us who would like to improve the look of our nails and hair, we must consider our protein intake since both hair and nails are basically made from protein.

What is your Motivation to stay in shape?
Winning Gold



Where do you get your talents from?
For running, my dad, Zoeth Stoddart. He ran the 400m and 800m and ran 1:46 for 800m. My dad could also sing a little bit but I always just had a love for singing and entertaining.
I always wanted to do talent shows and sing at weddings. I started singing in my mum’s kitchen. She is a hair stylist and the kitchen is where she used to do her clients’ hair.

Have you ever been heavy/overweight? And what are your struggles in your healthy lifestyle?
I have never been over weight, I have always been petite and because I have small body frame and I burn fat quickly, I have to make sure I’m actually eating enough food so that I have fat to burn and not  burn into muscle. My workouts are pretty intense, so I have to prepare my body to endure. 

In what ways has Co-E1 ENADA products helped you?
I use co-e1 everyday before,during and after training. I love it because it’s natural it has improved my reaction time and it gives me a clean boost before my workouts. It is help my muscles recover and keeps my energy levels sustained throughout my workouts. It has other health benefits as well that I like. 
What are your thoughts on fad diets?
I do not diet. I don’t believe in diets. I believe that people should just learn to eat healthy and control portion size. I get hungry every 3 hours so I tend to eat 5-6 smaller meals a day.

Health Tip! As long as you choose the right foods and watch portion size, eating smaller meals through out the day can help you lose weight and keep you energized. But it is not for everyone, especially if you have trouble controlling the amount you eat, or if you don’t have time to plan and prepare your healthy snacks and meals
Your favorite healthy treat?
I love Sweets, so my healthy treat would be some yogurt and fruits. 


Are you most of your friends into healthy eating/living? We feel like it’s often easier to succeed when your friends are healthy too.
Yes, most of my friends eat healthy and workout to keep a healthy lifestyle.  I surround myself with positive people and they always come to me if they ever need advice on works and diet.

Health Tip! If you have a real and tangible like-minded social group, you are much less likely to be affected by the artificial ones created by advertisers, marketers, and technology. If you want to get healthy, hang around other healthy people and others striving to be healthy.
Quick, easy healthy recipe?
I love to cook, but one of the easiest and healthy meals to prepare is spaghetti with meat sauce and side salad.
What is your cheat meal, how often do you indulge?
I love Pizza. I may have pizza twice a month.  
What is your Weekly workout schedule?
I workout 6 days a week and I lift weights 2-3 times a week. I’m on the track for 2 and half hours and Weight room for 1 hour. I also do ab crunches, at least 500 every night before bed. It’s important for me to keep my core strong.


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March 3, 2014

Hello March!


March is National Nutrition Month, now is the perfect time to take your health to the next level and share with the word your love of our products. Our customers testimonials are real and from the heart. We are giving our valued customers the opportunity to earn cash and get whole sale prices.


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It’s that simple: If they buy three boxes, you get $12. If they buy 5 boxes, you get $20. If they by 50 boxes, you get $200. Not only do you get paid when people buy from your link, you can also get paid when your friends and associates refer other people. It’s like this: Let’s say you refer Person A. When Person A buys, you get $4 for every box Person A purchases. But you can suggest to Person A that they also sign up for Co-E1 Rewards and get paid. When Person A shares their link with Person B and Person B purchases, Person A gets $4 for every box Person B buys. But since you referred Person A in the first place, you also get $3 for every box Person B buys. And this goes for two more levels. You’d get $2 for every box Person C (Level 3 referral) buys and $1 for every box Person D (Level 4 referral) buys.
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 March is all about nutrition and eating here are a few tips to eating right and having fun making changes. 

At the Grocery Store:
When shopping, make it a point to try new things. Try a new fruit, vegetable or whole grain every week. You’ll be surprised to find a new favorite.
Eating at Restaurants:
The nest time you and your family head out to eat, choose restaurants that feature ethnic foods from places like Asia, Europe, or Africa. These restaurant often feature menus filled with healthy alternative options that will be new to you. You can also do a little research and find local restaurants that specialize in using local seasonal ingredients. 
Cooking at Home:
Add variety to your staple dishes by varying the ways you cook them. In stead of frying grill or broil chicken, instead of baking fish, grill it. Mash the potatoes you usually roast. Steam your vegetables instead of sauteing them. Get to know your spice cabinet, not only are spices good for your body and curing many ailments, they add new flavors and fun to your old dishes.