Archive for March, 2011

Quinoa- Get Some!

Quinoa (keen-wah) is an ancient “grain” native to South America. Once known as “the gold of the Inca’s” for it’s ability to increase power and stamina of their warriors. Quinoa actually is not a grain at all, but the seed of a plant related to beets, chard and spinach.

Quinoa is not only very high in protein, but is a complete protein source because it includes all 9 essential amino acids. It also contains high levels of the amino acid lysine which is essential for tissue growth and repair making it a perfect choice for athletes, vegans and anyone training hard. Quinoa has a very low gluten content for those choosing a low gluten diet and those diagnosed with Celiac.

Quinoa is also very rich in:

  • Manganese
  • Magnesium
  • Iron
  • Copper
  • Phosphorous
  • B Vitamins
  • Vitamin E
  • Fiber

Quinoa is also great for migraine sufferers, diabetics and those suffering from atherosclerosis.

How to prepare Quinoa-

Although quinoa has already been cleaned, it is recommended that you first rinse to remove any remaining saposin residue that can leave a soapy, bitter taste.

Cook 1 part quinoa to 2 parts liquid- vegetable or chicken stock or just plain water.

Quinoa can be thick and a bit starchy when cooked. Try allowing a few minutes uncovered for the quinoa to cool and dry before adding veggies. Also try tossing first with a bit of olive oil.

Add fresh or cooked veggies to the cooked quinoa along with fresh herbs and dressings like a lemon vinaigrette.

Try dry roasting the quinoa before cooking for a nutty flavor.

My favorite use of Quinoa-
Add a cup of quinoa to your favorite chili recipe to add extra protein or to replace animal products.

Quinoa contains more protein than any other “grain”!


Why add quinoa to your diet?
The fiber content helps maintain a healthy GI tract and is satifying- helping us stay satisfied longer.
Slower digestion helps control blood sugar.

But keep in mind, they are still a carb dense in calories so should be used in moderation. Not treated like vegetables and fruits, where you should be getting the bulk of your carbohydrates. Also consider timing. Insulin sensitivity decreases during the day, therefore  if you are looking to lose fat should be eaten earlier in the day or pre and post work out. We will touch more on timing at a later date, but if you have questions feel free to ask!

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Plant of the Day- Ginger


Ginger has been used for centuries to help cure many ailments. We all know that  ginger ale is great for an upset stomach, but did you know it is used to treat migraines and help fight Cancer?!?

Here are just a few of the ways you can use ginger to improve your health and your life-

Digestive System (Stomach ulcers, upset stomach, morning sickness, motion sickness)-
Ginger moves food and gas through your digestive tract aiding in digestion. It has also been known to be more effective on motion sickness than any over the counter treatment such as Dramamine. Ginger works wonders for morning sickness and expectant moms know they are not giving their baby any harmful chemicals!

Heartburn Relief- Most often taken in the form of a tea for this purpose

Pain and Inflammation- Ginger has been shown to have anti-inflammatory properties and has been used for centuries as a powerful pain killer.

Cold and Flu (Prevention and Treatment) – Ginger has been long used to treat both colds and flu, including stomach flu. It’s properties not only minimize the effects of these ailments, but can also help prevent them when taken regularly during cold and flu season.

Migraines- Because of its ability to stop prostaglandins from causing pain and inflammation in blood vessels, ginger has been successfully used to treat migraines.

Menstrual Cramps-  Because of it’s pain fighting and anti-inflammatory properties, ginger has been used to treat cramping. In Chinese medicine it is combined with brown sugar for this purpose.

Arthritis-  Again, ginger’s pain killing and anti-inflammatory properties do wonders.

Cancer- It’s been shown to both treat and prevent Cancer! Successfully used to treat Colorectal Cancer and induce death in Ovarian Cancer cells.

Heart Disease- Ginger has been known to thin and clean the blood.

Ginger is an amazing gift of nature. It contains more than 12 antioxidants, aids in circulation, stimulates the respiratory system, reduces cholesterol levels and helps boost the immune system. It has been used to kill parasites such as roundworm and intestinal parasites.

So, how do you use ginger to help alleviate your ailments? There are many methods such as teas, tincture, adding them to your cooking and dried in a pill form.

Try this Ginger Tea-

Chop 2 inches of fresh Ginger Root and simmer in water for up to 20 minutes.
Add lemon juice, honey or agave nectar and Enjoy!

If the taste is too strong for you try reducing the time the ginger is steeped or, better yet, try adding other ingredients such as green tea, Yerba Mate or your favorite edible flowers like lavender or jasmine.

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Welcome to  Whole Living With Stephanie!

For as far back as I can remember I have been more than just a lover of nature. I have a connection with, tremendous respect for the plants that surround me. That connection has led me to live in a way that has left me happy, healthy and full of life.

We have just one body, just one life. It is important that we not take that for granted. That we treat our bodies with respect and care for them every day.

As a personal trainer and herbalist in study I have watched lives unfold. I have been witness to changes in people so great that they do not resemble the person they used to be. All by changing their view on what they call “food”, changing their diets, using herbs and plants in their everyday life, working their bodies as they were meant to be and developing a different mind-set. I have witnessed fat people get skinny, tired people get energized, sick people get healthy.

My hope is to help as many people as I can in this life. Because it makes me happy. Because I enjoy people and I enjoy seeing them get better. I hope to provide information and inspiration.

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