TEQUILA!!

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Is the song going through your head right now? It is in mine! On my recent trip to Mexico I realized how much I like tequila. After all, when we got to our hotel room there was a big bottle of tequila waiting with the instructions for us to finish it all before we left.  We didn’t do that, but we did drink a few glasses while we were there. I found that I really enjoy tequila, I mean I’ve always loved margaritas, but the taste of tequila itself is really mellow and smooth.Besides it’s delicious taste, I’ve learned that it’s also very good for you. That came as somewhat of a surprise. We brought back a few bottles of tequila with us, and I set out to make a healthy margarita with it.

I have a love/hate relationship with margaritas. I love the taste of a margarita but I hate the unhealthy qualities of most of them. Many are made with mixes that contain sugar, as well as weird chemicals I can’t even name. My goal was to make a margarita with healthy ingredients that tasted good too. I succeeded because my SO and Jacs both LOVED them. I’d like to share my findings about the healthiness of tequila with you, as well as the recipe for my healthy margarita.

Tequila comes from the agave plant and contains agavins, which is a type of natural sugar that may help control weight. Tests showed that consuming agavins lead to eating less overall and produced a hormone that kept the stomach fuller for a longer time. Consuming agavins also helps produce insulin and lowered blood sugar levels, which could really help people who suffer from diabetes. Also, agavins in tequila lower triglycerides in the blood.

In addition, people suffering from IBS and Crohn’s disease could benefit from tequila. The problem is that drug delivery to the colon can be challenging since stomach acids often destroy drugs before they reach the intestine. Scientists in Mexico have found that certain tequila compounds can be used as drug carriers, resisting destruction by stomach acids. Fructans in the agave plant may boost the body’s absorption of calcium, protecting against osteoporosis. Additionally, fructans are associated with a 50% boost in levels of a protein associated with the buildup of new bone tissue. Pretty cool, huh?!!

So now that you know how good tequila is for you, I’m sure you’re more than ready for my healthy margarita recipe, right? Here we go!

Valerie’s Healthy Margarita

  • 2 ounces GOOD tequila
  • 1 1/2 ounces fresh lime juice
  • 1 ounce organic agave nectar
  • 8-10 ice cubes

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First, juice your limes. I utilized my assistant, Jacqueline, for this endeavor. She used my electric juicer.

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Next measure out your tequila and agave nectar. I put them in a measuring cup and stirred them together with a spoon to combine.

Take a cocktail shaker (I used two cups that fit on the end of each other), put the ice cubes, tequila/agave mixture, and lime juice into one of the cups and shake well. Then, pour the mixture into a chilled (I put the glasses into the fridge for five minutes), salt rimmed glass and garnish with a fresh lime wedge. This cocktail weighs in at 160 calories, versus 300 for a traditional margarita, and it’s full of healthy ingredients, nothing processed or fake about this drink.

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I’d love it if you’d try my healthy margarita, I think you’ll really like it because it’s delicious- cold, smooth, and sweet but not too sweet- the perfect margarita! Or just drink your tequila straight because it’s super healthy for you. However, remember to have one shot of tequila not 6 because nothing is healthy in excess. Moderation is the key to healthy eating, and drinking! Drinking tequila in moderation will help you live a life of vitality- with Valerie! 🙂

 

 

 

 

 

Reach for the Stars-choose healthy drinks at Starbucks!

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This post is in honor of my daughter, Danielle, who has asked me a few times to write about making healthy drink choices at Starbucks. So, I did a little research, some based on my own experience, and compiled a list of what I consider to be the healthiest drink options. Now, remember that for me a healthy drink isn’t only a beverage that is low in calories, after all if that was the only criteria you could just order non fat, skinny everything and you wouldn’t need my help at all. No, for me a healthy drink contains little or no sugar, no artificial sweeteners, and has little or no syrups which often times contain chemicals and other yucky additives. I tried to consider a variety of tastes in putting together my list too, not just coffee (Jacqueline’s favorite), but tea choices too (Danielle’s fave) among others. There is even a smoothie on the list. Obviously you can order black coffee or a tea bag and hot water at any time as well, but remember it’s what you add to it that can turn that relatively healthy beverage quickly to a highly caloric, chemically laden danger zone. With that in mind, I included drinks that give you a little more to start with so that you don’t have to add many extras to it to get it to taste delish. So get ready friends, here it is!

Healthy Starbucks Beverages

My number one choice for you coffee lovers is cappuccino!

My number one choice for you coffee lovers is cappuccino!

1. Cappuccino- Tall, 2% milk, 90 calories, 3.5 g of fat, 9g carbs, 6g protein, 75 mg caffeine. Here’s why I like this one, first, because the milk gives you 6 grams of protein per tall sized (12 ounce) portion, second because there is NO SUGAR in this drink, but you can add Truvia (natural sweetener from the Stevia plant) which they have available at all Starbucks locations, and third because Starbucks always has cinnamon on their condiment bar. Cinnamon is a powerful spice that contains Manganese, calcium and antimicrobial properties, it’s a super spice so any time you can use it, definitely make that healthy choice. But besides that, it tastes really warming and flavorful so it will add deliciousness and health to your beverages, instead of using the syrups that add calories and chemicals. I love the foam of a cappuccino, and because of that foam this drink contains less milk than a latte thus saving you calories in the process. Cappuccino is my favor drink to order at Starbucks by far.

Number 2 is refreshing and delicious!

Number 2 is refreshing and delicious!

2. Teavana Shaken Iced Passion Tango Tea- Tall, 60 calories (sweetened), 0 calories (unsweetened), 15 g carbs (sweetened), 0 g carbs (unsweetened). I met a friend at Starbucks a few months ago and wanted an iced drink without caffeine (because I already had enough for the day that morning), I studied the menu carefully, utilized My Fitness Pal app on my iphone to check the calorie content of this drink, and then ordered it unsweetened. I figured if it had no flavor I would just add honey to it after I gave it a taste, but it didn’t need it because it was delicious unsweeted. It is a hibiscus, apple, lemongrass and passion fruit tea, and it’s as good as it sounds. The ice makes it so refreshing, and I just enjoyed the heck out of this drink. Definitely a great choice!

Chai yes, it is yummy!

Chai yes, it is yummy! Danielle’s favorite!

3. Chai Tea Latte- Tall, 190 calories, 2.5 g fat, 34 g carbs, 6 g protein, 20 % RDA for calcium. I included this one as a healthy option, even though it’s high in calories and carbs because the spices give it such a warm flavor and the milk adds a good bit of protein. I always recommend getting only a tall size of this drink since it’s fairly high in calories; a little bit goes a long way with this one. I always order 2% milk instead of non-fat because though I’d save calories with the non-fat milk, the additional fat in 2% milk allows the nutrients in the milk to be better digested. I also do not EVER order a skinny beverage at Starbucks because they use an artificial sweetener which is more dangerous than the sugar this one contains.

Jacqueline's favorite!

Jacqueline’s favorite!

4. Caffe Americano- Grande, 15 calories, 3 g carbs, 1 g protein, 225 mg caffeine. This drink packs a caffeine punch with 225 mg, which is why it’s Jacqueline’s favorite! The Americano is an espresso that has hot water added to it, which gives it the caffeine of an espresso in a more generous portion size. She orders it plain and then goes to the condiment bar to add a bit of milk and honey, and a generous sprinkle of cinnamon. Delicioso!

Chocolate smoothie with protein!

Chocolate smoothie with protein!

5. Chocolate Smoothie- tall, 250 calories, 45 g carbs, 40 g protein, 8 g fiber, 20% RDA of Calcium and Iron, 15% RDA of Vitamin C, and 8% RDA of Vitamin A. This smoothie is made with mocha sauce, banana, milk, protein powder, fiber powder, and ice. The original version of this smoothie is actually 320 calories, but I saved you 70 calories because you’re going to request for it to be made with a half a banana instead of a whole one, and double the protein powder (they’ll have to put it in a larger cup because the extra protein will make the amount of this smoothie grow a lot!) I included this one on my list even though there are a lot of calories and carbs because for a smoothie it has relatively few calories and it has LOADS of protein which makes it a possible meal replacement. You can request a shot of espresso to add caffeine to it if you need a pick me up also.

Iced green tea is good for whatever ails you!

Iced green tea is good for whatever ails you!

6. Teavana Shaken Iced Green Tea- tall, 60 calories sweetened, 0 calories sweetened, 15 g carbs (sweetened), 0 g carbs (unsweetened), 30-35 mg caffeine. This is a similar drink to the Passion Tango tea, but I included it because it has green tea in it which has antioxidants in it, plus it contains mint, lemongrass and lemon verbena. It also has a bit of caffeine in it due to the green tea so if you want caffeine this would be a good choice. Yum!

Now you’ve seen my choices for healthy drinks at Starbucks, in honor of my Danielle, but I hope it helps you too. There are healthier choices available if you’re careful and know where to look. Let me know how you like any of these drinks if you try them. Consuming healthy beverages will help you live a life of vitality- with Valerie!

 

 

SHAKE Your Way to a Life without Sugar!

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Angels anxiously awaiting their shake!

Angels anxiously awaiting their shake!

Did you eat sugary desserts during the holidays? I know I ate more of those kinds of foods than I usually do. Christmas cookies are delicious, especially when homemade by a talented baker, and it’s really hard to resist them, isn’t it?

But, the downside to this is that sugar is just not good for you, in fact, sugar is considered more toxic for your health than smoking! Besides the weight gain issue, the reality is that sugar is considered to be the number one culprit in causing cancer, heart disease, diabetes, and other deadly diseases. See my previous blog post, “Sugar- the new cigarette?!” , for more details about the dangers of consuming sugar. The problem is that sugar isn’t just in baked goods and sweets, sugar is in ALMOST EVERY PROCESSED FOOD we eat, so even though we as a nation are using less sugar from the sugar bowl, we are consuming more sugar through processed foods than ever before.

True!

True!

So what is the solution to this problem and how do we eliminate sugar from our diets? I believe the answer is to avoid as much processed food as possible by cooking almost every day, and then utilizing the leftovers on the days I don’t cook. Also, choosing organic and local foods whenever possible for the freshest meats, fruits, and vegetables helps create food with lots of flavor so I don’t have to used processed items to enhance the taste of my dishes. Another solution is to patronize restaurants that serve local, fresh and in house made food items, which ensures that the food you’re eating when going out for dinner doesn’t contain sugar.

I recently attended a conference and heard a speaker named JJ Virgin who was talking about the dangers of consuming sugar and how prevalent sugar is in many foods we eat. I really liked her as a speaker and felt her message mirrored many things I’ve posted about in my blog. She had a recipe for a shake she called “Sugar Impact Shake” that I have used as a model for my shake recipe, with a few modifications. I’ve been making this shake and I really like it, both as a healthy meal replacement, and as a way to detox from all the sugar. The shake contains no sugar or fruit, but it tastes really good. Here’s the recipe!

Sugar free Protein Shake

1. Start with 1 cup of almond, coconut or cashew milk, and pour it into your blender.

1. Start with 1 cup of almond, coconut or cashew milk, and pour it into your blender.

2. Add one scoop of high quality protein supplement. Mine is from Guyer Institute and contains many vitamins and minerals in addition to the 10 grams of protein per scoop.

2. Add one scoop of high quality protein supplement. Mine is from Guyer Institute and contains many vitamins and minerals in addition to the 10 grams of protein per scoop.

3. Add one tablespoon of coconut oil.

3. Add one tablespoon of coconut oil.

4. 1-2 tablespoons of NATURAL ground flax, chia, hemp or nut butter (not peanut). I used freshly ground almond butter.

4. 1-2 tablespoons of NATURAL ground flax, chia, hemp or nut butter (not peanut). I used freshly ground almond butter.

5. Add 1 teaspoon of a good quality probiotic. This one is from Guyer Institute and contains 600 billion healthy bacteria per serving.

5. Add 1/2 teaspoon of a good quality probiotic. This one is from Guyer Institute and contains 600 billion healthy bacteria per serving.

6. Add as much ice as you'd like and blend until smooth. Then pour and drink!

6. Add as much ice as you’d like and blend until smooth. Then pour and drink!

This shake tastes so nutty and fresh with the almond butter/milk, and coconut oil. I like a lot of ice so it’s super cold too because I think it’s even better that way. I don’t miss the sugar in this shake and I don’t think you will either. I drink it as a meal substitute and it’s very satisfying as such. It has only 405 CALORIES PER SHAKE TOO!! It also contains healthy fats from the almond butter and coconut oil, fiber from the almond butter, 17 grams of protein from the almond butter and protein powder, 180 mg protassium and 10% RDA for calcium from the almond milk, additional calcium, iron and vitamins from the Guyer Institute protein powder, and 600 billion friendly bacteria from the Guyer Institute Ecobiotics. Try this no sugar shake to help detoxify from all the sugar in your life, and try to avoid processed food as much as possible. Avoiding sugar and drinking this shake will help you live a life of vitality- with Valerie!