Margie Fleischer Nutrition

Today’s weather calls for soup and I found the most amazing anti-inflammatory recipe that’s healthy and FULL of flavor!! Use fresh ginger for best results!!🥣🥕❤️

https://pin.it/3lPETEZ

It’s National Gluten free day so if you eat gf by choice or medical necessity, here is a list of dedicated restaurants in Columbus!!

Also included is a pic of empanadas from Choripan Argentine Grill in Dublin. Gluten, grain, soy, seed oil, sugar and nut free. 😋

https://www.dispatch.com/story/entertainment/dining/2023/01/13/national-gluten-free-day-11-restaurants-to-visit-in-columbus/69772933007/?fbclid=IwAR1oZa6_ax1VnakguiAsbyN_VGukyZ7kHn__EGkfzRz8uje3LdaOKn8R4u4&mibextid=Zxz2cZ

Eat food that loves you back and don’t worry so much about the number on the scale.

As we age it’s natural to gain some weight. Enjoy life; it’s too short to not eat cake or buy those shoes!!😉💕🍰👠

Thank you Leah, it was such a pleasure working with you!! You are a “star” student.

Thank you Kelli, for your kind review!! It was great working with you!!❤️

I love when friends send me pics and recipes of healthier versions of desserts!!
This is a cherry crumble 🍒made with gluten free flour and a plant based “butter,”so if you’re trying to lean into eating a plant based diet and avoiding gluten, there are definitely options!!👍

Thanks, Pamela Davies!!

*Pro- tip: Pam used American Spoon cherries which can be purchased online. They are her favorite to use when making pies, etc.

1/2 c gf flour
1/2 c gf oats
1/4 c plant based butter
1/8 tsp salt
1/8 tsp baking soda
1/4 tsp cinnamon (optional)
1/8 tsp nutmeg (optional)
Blend with pastry blender or fork, sprinkle on fruit and bake at 375 for 30-35 minutes.

I’m so proud of my client Kelli who is taking control of her health and creating new habits!!
Having fruit and vegetables cleaned and ready in the fridge makes grab and go snacking and meal prep much easier!! 🍓🫐🥒🥗
Love her Turkey vegetable chili, salad and fruit for her family dinner!!
Once you get the small things right, the big things naturally fall into place!!

Day Seven - Drink Green Tea!!🫖

Green tea is one of the most researched anti-inflammatory herbal teas available. Made from the leaves
of the Camellia synensis plant, green tea has anti-inflammatory properties that have been shown to reduce
inflammation and improve heart health.

Other teas have this effect too and I’m including the recipe for this special “tonic” I drink often when I’m feeling inflamed. Add a little honey and lemon and your gut will calm down immediately. 😌

1 tsp ground ginger
1 tsp ground turmeric
1 tsp fennel seeds

Add all ingredients in a saucepan and bring to a boil. Use a strainer for the seeds and pour into a mug.

Day Six - Up your Omega 3’s!! 🍣

Omega-3 fatty acids are a healthful and essential type of fat, and they offer many health benefits including reducing inflammation!!

There are three main types of omega-3 fatty acid, which are called ALA, DHA, and EPA.

Plant sources such as nuts and seeds are rich in ALA, while fish (Salmon, Tuna) can provide DHA and EPA fatty acids. Eating a variety of omega-3 sources is important.

Here is a list of the best food sources:

Salmon
Tuna
Navy beans
Walnuts
Tofu
Flax and Chia seeds
Avocados
Brussel sprouts
Shellfish

Day Five - Boost up the berries!!

From strawberries and blackberries to cranberries and blue­berries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity. 🍓🫐

Making smoothies are a quick way to get in more servings of fruit every day!!

Day Four - EXERCISE!!

Research has shown that only 20 minutes daily can reduce inflammation!! This amount resulted in a 5 percent decrease in the T cells that cause an inflammatory response!!👍

Walking has been shown to be just as beneficial as other forms of exercise but find what you like best and work on getting in 20 minutes daily. 👊

Day Three - Hydrate!!💧

When we are properly hydrated our bodies are able to carry out all other functions properly (carrying nutrients throughout the body, providing adequate blood flow, maintaining moisture, etc.).
Proper hydration also aids in anti-inflammatory processes. Water puts out the cellular fire our bodies experience during inflammation.

*A good rule of thumb is to take half your body weight and drink that amount in ounces throughout the day.*

Day Two - Lower Stress Levels!!

We know that increased stress levels release chemicals that create inflammation. Over time those chemicals damage joints and bones along with a long list of abnormalities including anxiety and depression.

We can retrain our brains and limbic system to calm our bodies and escape the “fight or flight” mode many of us are stuck in.
There are many tools we can use to lower our stress levels but sometimes it takes trial and error to find the right one for you.
I struggled with meditating but recently discovered Tapping and I have found it to be really helpful. Tapping in the morning and evening for 10 minutes is an effective stress reliever and your body starts to crave it.

Here is a list of stress relieving tools to try, and keep searching until you find what works best for you. Your body and mind will thank you!!

1) Meditation

2) Tapping

3) Guided Imagery

4) Breath work

5) Biofeedback

All of these techniques can be found free on YouTube or there are really great apps with free content as well. Check the comments for some of my favorites.

Because small changes reap big rewards over time, I’m posting tips daily for the next week to help decrease inflammation. 👍

Day One - Spice up your food!!🧄🌿
Incorporate garlic or herbs and spices such as turmeric, rosemary, cinnamon, cumin, and ginger. These spices can decrease inflammation which could eventually lead to heart disease, brain degenerative conditions, cancer, and respiratory issues.

Today is World Diabetes Day so I’m sharing this dramatic story of how Eric Adams (newly elected NYC Mayor) reversed his Type II Diabetes.
Type II is largely a lifestyle disease that can be totally reversed with diet and exercise.

*Interesting statistics:

• Over 700 million people are expected to be living with diabetes by 2045
• 50% of pre-diabetics will develop diabetes in the next 5-10 years.
• Half of all people living with diabetes are underdiagnosed
• 1 in 2 people who need insulin cannot access or afford it.

**Message me if you need help or have questions!!**

How I Reversed My Diabetes and Became Healthy at Last - Center for Nutrition Studies The following is an excerpt from Healthy at Last: A Plant-Based Approach to Preventing and Reversing Diabetes and Other Chronic Illnesses by Eric Adams.

UPDATE: Several months ago I posted about Denise and her journey with Diabetes, high blood pressure, thyroid issues and for the past 6 years, MS. She is honest about struggling with her diet and accepted that she needed to make changes to improve her health.
The following is a progress report in her words.
Thank you for sharing your journey Denise! Food IS medicine!!! 🍎🫐🍆

“My biggest success is with my P*P, in person appointments and labs every 3 months for years. Nothing ever improved, no matter how many medications were added or dosages changed. This has always been very discouraging. Last visit I was telling him about my diet lifestyle changes and he sorta grunted but didn't seem impressed. Oh well, I proved him wrong. This past week was the dreaded appointment. My A1c dropped 5 points, blood pressure was easily within normal limits, triglycerides dropped over 30 points (still trying to figure out why my LDL numbers went the opposite way), and I lost 11 lbs. since April 8th. And now I only have to get labwork evey 6 months and office visits as needed. His words, "I don't know what you are doing but it's working so keep doing it.
Ummm, it's a lifestyle change with the main focus on nutrition. A year ago I was skeptical and hopeful. Today I know that food is medicine and our bodies crave healthy, well-balanced meals. Currently I am gluten and dairy free with no added sugars (or at least as minimal as possible), no fast food…. EVER, and very minimal processed foods. Sure, I occasionally go off the plan but I know the outcome….mostly, increased pain and increased inflammation.”

May is National Celiac Awareness Month, so in honor of all the people who have to eat gluten-free (including myself), I was determined to make a gf biscuit that is light, fluffy and easy.... because we all deserve “comfort food” every once in a while!! While these aren’t as “tall” as a biscuit made with wheat flour, they aren’t short on taste!! So good!! 👍❤️ *My biscuits are topped with a plant based “butter” and raspberry preserves. 😋

* Dairy free options: Coconut cream can be used instead of whipping cream

Ingredients:
1 cup high quality gf flour - I used Cup4Cup (King Arthur gf flour can be used for DF option)
1/2 tsp salt
1/2 T baking powder
3/4 cup whipping cream (2/3 cup if using King Arthur)

Instructions:
Preheat oven to 450 degrees F. In a small bowl whisk together flour, baking powder and salt. Add cream while stirring with a spoon, just until everything is combined. Dough will be sticky. Place dough on parchment paper and press down with hands; spreading out instead of using a rolling pin.

Shape biscuits using a biscuit cutter (I used a cup) and place onto a baking sheet. Using a pastry brush, gently brush biscuits with a little cream. Bake for 8-10 minutes until the tops are golden brown.

What’s the quickest way to get your fruit and veggies for the day? Throw it all in the blender with ice and you’re done!! 🍌🥒🍎🥕

This is made with almond milk, banana, spinach, frozen blueberries, almond butter and greek yogurt for a punch of protein!! 👊

If you follow a Keto diet or just love bacon occasionally(who doesn’t??😉), you might like this bacon “hack” I saw on TikTok and had to give it a try.
Twist the bacon and place it on a foil lined baking sheet. Season it however you like and bake at 400 degrees for approximately 30 minutes. It may need more time depending on your oven. Twist tight if you like it crispy and loose if you prefer it chewy.
Enjoy!!🥓
P.S. Yes, bacon is high in sodium (you can purchase low sodium) but it also contains high levels of essential vitamins and minerals including thiamin, vitamin B12, iron, zinc, niacin, and selenium. Moderation is the key!😊

Sharing a positive message I read today!!
Happy Easter and enjoy dessert!!❤️

“Weight is not health; moving your body happily, eating nourishing food, and taking care of yourself by reducing your stress are all things that actively contribute to your health. Focus on those instead of the scale.”

MEATLESS MONDAY!!!
🥕🍋🍍

Roasted Lemon Rosemary Cauliflower and Stuffed Mushrooms!! Both so easy, healthy and full of fiber!!

No need to worry about getting enough protein - plants provide adequate amounts of protein, antioxidants and more importantly they are loaded with fiber to keep you satisfied. Fiber is key in helping to lose weight too!!👍

Lemon Rosemary Roasted Cauliflower

1 medium head cauliflower
4 Tbsp olive oil
2 Tbsp lemon
1 tsp lemon zest
1 Tbsp Rosemary, fresh chopped fine
2 Tbsp lemon juice
1/2 tsp salt

Preheat oven to 425. Place cauliflower on a baking pan. Drizzle with 2 Tbsp oil and toss to coat. Roast 20-25 min until tender.

In a small bowl, combine remaining oil, lemon juice, zest, salt and rosemary. Transfer cauliflower to a large bowl and toss with herb mixture.

Stuffed Mushrooms

16 mushrooms
1 tsp basil
1/2 cup chopped steamed spinach
6 oz goat cheese

Preheat oven to 400
In a large bowl mix chopped spinach, basil, and softened goat cheese. Use a hand mixer to mix together. Set aside.

Remove stems from mushrooms. Stuff each mushroom with the spinach goat cheese mixture and place on baking sheet.

Bake for 20 minutes until golden brown!

*FUDGEY BROWNIE ALERT*

I made this flourless brownie for Passover today and decided to try making it dairy free as well!!
It was slightly crispy on the outside but incredibly moist on the inside!😋

If you’re eating gluten and dairy free, this is so easy and you’ll never know the difference. Thumbs up from the family!!👍
HAPPY PASSOVER!!✡️

8 Tbsp Earth Balance “buttery spread”
1/2 cup brown sugar
1/4 cup granulated sugar
8 oz semi sweet chocolate chips
2 eggs
1 tsp vanilla
4 Tbsp cocoa powder
(Can sub coconut sugar for brown and granulated)

1)Preheat oven to 350. Coat an 8x8 pan with non stick spray and line with parchment paper.
2)Place butter, sugar, and chocolate in a pan over medium heat until all melted. Let cool for a minute.
3)Mix in the eggs one at a time with an electric mixer. Beat after each addition.
4)Add in vanilla and cocoa powder. Mix well.
5)Transfer into prepared pan. Pound the pan on the counter twice.
6)Bake in the heated oven for 25 minutes until the top is crackled.
ENJOY!

March is National Nutrition Month so to celebrate I made a healthy Risotto!! 😍

This Risotto is a perfect side dish that tastes decadent while being made with great ingredients!

What makes this Risotto healthy??

*Less fat - traditional risotto is made with heavy cream, butter and lots of cheese. I used less cheese and cooked the risotto low and slow in broth to decrease the fat.

*Added Fiber - Using mushrooms and sweet potato increases the fiber content.

*Arborio rice has the same nutritional value as brown rice but has the same texture as white and is a gluten free grain. 👍

Ingredients:
2 Tablespoons olive oil
1 1/2 cup Arborio rice
1 cup diced sweet potato
1/2 cup onion chopped
1/2 cup mushrooms
4 cups Chicken broth
1/3 cup Parmesan cheese
Fresh Rosemary and Basil

Instructions:
1) Heat olive oil in pan. Add in onions and sweet potato and sauté until onions are translucent. About 5-8 minutes.

2) Add in rice, 2 cups of broth and bring to a boil. Once boiling, reduce heat and and simmer for 10 minutes over medium heat until the rice starts to absorb the liquid.

3) After rice has simmered, stir in remaining broth, cheese, mushrooms, spinach, and spices. Stir constantly on medium heat for 5-10 minutes until rice has absorbed all liquid and is creamy. Taste rice occasionally to make sure it’s tender. Keep simmering until desired tenderness is achieved.

4) Remove from pan and top with fresh basil!!

ENJOY!!

Thank you so much, Neeti!! It was a pleasure working with you!

margiefleischernutrition.com