Recipes: Quinoa Salad & Overnight Breakfast

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Dr. Tijana DC, Dr. Tijana Sefic DC, fall season, healthful cooking, healthy cooking, healthy eating, healthy.BEing family wellness, overnight oatmeal, quinoa, recipes, Recipes: Quinoa Salad & Overnight Breakfast

The Fall Season is upon us and in Georgia that means that the weather is yo-yoing temperature-wise, from chilly mornings to very pleasant sunny days and crisp evenings! Currently I’m adjusting my cooking to fit the mood of the season. So in the process, I get an opportunity to try new recipes and tweak the old ones. Here are a couple examples of such. I love quinoa because it’s a complete protein, gluten free seed that you can prepare to fit any occasion. In addition, I’m adding a very simple oatmeal recipe that does not require any cooking and turns out delicious.

Fresh Quinoa Salad

Ingredients:
1 cup of quinoa
2 cups of water
1 can of chickpeas
5 oz. greens of choice (spinach, baby kale, arugula)
½ cup of grape tomatoes
2 medium grated carrots
2 stalks of celery diced
½ red onion
½ avocado
¼ cup of sliced almonds
¼ cup of blueberries, raisins (optional for a little sweetness)
2 oz. of feta cheese
1 tbsp of chopped parsley

Dressing:
2 tbs lemon juice
4 tbs olive oil
1 clove of garlic (optional)
1 squeeze of honey – about 1 tsp
Salt & pepper to taste

Directions:
Rinse quinoa vigorously in a fine sieve until the water goes clear. Put the rinsed quinoa in a saucepan, add water (1
cup of quinoa + 2 cups of water = 3 cups of cooked quinoa), turn the heat to medium-high, and wait for the boil.
Once it’s boiling, cover with a lid, reduce heat to medium, and cook for about 12 minutes or until fully cooked and
fluffy. Add salt to taste.

While the quinoa is cooking, prep the rest of the fresh ingredients:
Wash & dry greens; chop if necessary to make it easier to eat.
Grate carrots; mince celery; chop onion; cut tomatoes in halves; cut avocado in cubes. Place it all in a large bowl.
Add sliced almonds.
Drain and wash chickpeas; peel the skins off, if you like, by lightly rubbing them with a paper towel. Add to the
large bowl.
Dice feta and set aside.
Whisk lemon juice, olive oil, honey, garlic, and spices.
Toss cooled quinoa with ingredients in the large bowl. Add dressing and toss to combine. Add feta last and lightly
toss.

 

Overnight Oats

Ingredients:
1 cup of rolled oats
2 cups of unsweetened coconut/almond milk (or other milk of choice)
or 1 cup of milk & 1 cup of yoghurt
2 tablespoons of whole chia seeds
Pinch of salt
1/4 cup of fruit (berries, banana
2 tablespoons of sliced nuts (almonds, walnuts, etc).
2 tablespoons of unsweetened shredded coconut
1 tablespoon of cacao nibs (or carob or chocolate chips for added sweetness)
Pinch of cinnamon, cardamom, cocoa, or nutmeg

Directions:
Pour the oats, milk, chia seeds, and salt into a jar with an air-tight lid. Shake the contents very well to prevent the
seeds from clumping and then put the jar in the fridge overnight to set.
In the morning, shake some more. Pour into a bowl and top with fruit, nuts, coconut, and spices.

 

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

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Recipe: Breakfast Cookies

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breakfast cookies, Dr. Robin Drury, Dr. Robin's Corner, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy baking, healthy eating, healthy.BEing family wellness, paleo breakfast cookies, Recipe: Breakfast Cookies

To get you ready for the weekend and prepare a treat for next week, I am sharing this delicious Breakfast Cookie recipe as a guest blog post from Dr. Robin’s Corner! Enjoy!

Sometimes, the trickiest part of changing our diet is figuring out EASY recipes that fulfill the new way of eating.  This is certainly tricky at breakfast, when most of us are used to a bowl of cereal, some toast, maybe pancakes, french toast, or waffles…all those foods are FILLED with gluten and sugar!

Enter the breakfast cookie to save the morning!

These take 5 minutes to mix up, and 12 minutes to bake. On a Sunday afternoon, my kitchen is always full of new ingredients I want to add in to the basic recipe.  They taste like banana bread meets a granola bar (if you add that stuff), and are truly filling!

This recipe makes 8-12 cookies (depending on your scoop) and has NO added sugar, NO grain, and NO dairy. The cookies will be soft after baking, and should be stored in the fridge for the week (if they last that long).

Enjoy!

“Paleo” Breakfast Cookies:
2 bananas (ripe, peeled, broken into pieces)
3 Medjool dates (pitted, halved)
1 egg
1/2 cup almond butter
1/2 tsp baking soda
1/2 tsp vanilla
pinch salt

Add-ins: 1/2 cup nut of your choice (walnuts, almonds, and cashews are all wonderful), 1/2 cup raisins (or other dried fruit), 1/4 cup naturally sweetened chocolate chips, 1/2 cup unsweetened shredded coconut.

Directions:
Pre-heat oven to 350, and line a baking sheet with parchment paper.
Place all ingredients into a blender or food processor, and blend up! Add in 2-3 of the “add-in”s and stir well. Plop big spoonfuls onto your baking sheet (I get 8 good cookies from this recipe), and bake for 12-15 minutes.  They will be soft, so use a toothpick in the center to make sure they are cooked.  Allow to cool, and enjoy!

I eat mine slathered with peanut butter (or another nut butter), and I stay full until lunchtime.  Also wonderful as dessert! No one will know they are full of protein, healthy fats, and fiber.

Thank you to Dr. Robin for sharing this yummy treat!

Share in the comments below and let us know what you think of this recipe or if you have one of your own to share!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Recipe: Vanilla Chia Pudding

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chia pudding, chia seed pudding, Dr. Tijana DC, Dr. Tijana Sefic DC, healthy cooking, healthy diet, healthy eating, healthy.BEing family wellness, Recipe: Vanilla Chia Pudding, recipes

Chia Seeds are one of the newer super-foods on every healthy person’s lips! And the reason for it is that they are high in protein, fiber (42% of DV in 1 oz) and Omega-3 fatty acids (13% of DV in 1 oz). They can easily be added to smoothies, homemade granola, sprinkled over hot or cold cereal, baked into crackers, and added to salads.

So what better what to consume these wonderful super-seeds than in a simple and easy dessert, and it’s great for children and adults alike!

Vanilla Chia Pudding:
1/2 cup of whole raw chia seeds
2 1/4 cups of coconut cream / coconut milk / almond milk / any other variety of milk you enjoy
1/2 teaspoon of vanilla extract
a pinch of salt
2 tablespoons of honey / Grade B Pure Maple Syrup
Spices for additional flavor (cinnamon / cacao / lemon zest)
Fruit and nuts for garnish

In a small bowl or jar, combine the chia seeds, milk of choice, vanilla, salt, and spices; stir and refrigerate for at least 1 hour. After the first 30 minutes, stir it again to make sure there are no clumps. Once you’re ready to eat, stir in the honey and top with your favorite fruit and nuts.
Although, you can eat it even after an hour, it is even better if you let it sit overnight in the refrigerator.

Share in the comments below and let us know what you think of this recipe or if you have one of your own to share!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

Recipe: Oven-Roasted Chickpeas

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blood fat regulation, blood sugar regulation, chickpeas, digestive support, diy recipes, Dr. Tijana DC, Dr. Tijana Sefic DC, garbanzo beans, healthy being, healthy eating, healthy.BEing family wellness, homemade recipes, Recipe: Oven-Roasted Chickpeas

I am always on a search for a healthy snack to have on hand both at home and on the go. So after chatting with Dr. Robin, I decided to try out roasted chickpeas. I looked around the internet for some suggestions and tried it myself.

Garbanzo beans (chickpeas) are also high in nutritional value: manganese, folate, copper, phosphorus, protein, iron, zinc, and dietary fiber for blood fat regulation, digestive support, and control of blood sugar and insulin secretion.

This recipe is so simple and delicious that it’s sort of unbelievable. I encourage you to try it today for a little healthy snacking yumminess!

Ingredients: 

1 can of chickpeas (garbanzo beans)
1 tablespoon of olive oil
1/4 teaspoon of sea salt
any combination of spices

Preheat the over to 400°F and place the rack in the middle. Rinse and drain the chickpeas, place them on a cutting board on top of a paper towel and pat them very dry with another paper towel. Once the chickpeas are very dry, toss them with oil, salt and spices. I used a little bit of cayenne pepper, cumin, coriander, and nutmeg, but you can choose either sweet (cinnamon and little brown sugar) or spicy (curry or a variety of peppers). Place the coated chickpeas on a baking sheet and bake for about 30 minutes. I rotated them a bit after 15 minutes and let them finished roasting. Once done, they should be crunchy on the outside, but still soft on the inside, and yummy all around!

Share in the comments below and let us know what you think of this recipe or if you have one of your own to share!

Have additional questions? Contact below in comments, at drtijana.dc@gmail.com,Website, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!

11 Tips on Healthy Holiday Eating

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11 Tips on Healthy Holiday Eating, Dr. Tijana DC, exercise, food diary, healthy eating, healthy habits, healthy snacks, healthy.BEing family wellness, holiday eating, holidays

The holidays can be a lovely time to spend with family and friends; however, it can wreak havoc on a healthy eating habits. A change in normal eating habits may result in excess weight gain, which tends to be harder to lose. Over time this can be additional weight a person carries, which may create health conditions that can be prevented by utilizing healthy eating habits.

The main culprits are foods with increased amounts of sugar, fat, sodium, and calories. So here are 10 simple tips to consider that will help you engage in healthy eating habits:

1. Eat before you leave the house. Eating something at home before heading for a holiday gathering will mean that you are already satisfied and not starving, which means that you are less likely to indulge in a large amount of food. Also, eat breakfast to prevent overeating later in the day.

2. Bring a healthy dish. Contributing a healthy option for the holiday meal will ensure that there is something you are certain will help you stick to your healthy eating habits.

3. Keep a food diary. Maintaining a record of what you are eating will help you stay committed to your habits and goals. There is a number of websites and mobile apps that can help with this process. In addition, you can also easily track how much water you are drinking and how much you are exercising.

4. Choose foods wisely. Filling the plate with whole foods, leafy greens, vegetables and non-creamy vegetables dishes, and lean protein is key. Keep your plate bright and avoid dull-colored foods, such as processed foods, sauces and dips because they tend to have a lot of sugar, fat and calories. To control portion sizes, use a smaller plate and serving utensils,  make sure that your food does not stack on top of each other, and keep your plate throughout the whole meal, so that you can avoid taking a second trip to the table. Also, choose to be the last in line to decrease the visual appeal of food.

5. Watch your alcohol intake. Alcoholic beverages, especially the holiday-flavored ones, are loaded with added sugars and calories. Keep your drinking under control by diluting the alcohol with some club soda, a little cranberry juice, and lemon and lime wedges. Also, drinking from tall, skinny glasses will help you pour less. Always remember to drink a glass of water between alcoholic beverages.

6. Be a helpful guest. Helping out the host throughout the gathering by collecting and doing

the dishes, serving drinks, and playing with the small children will allow you to keep moving and not only sit around and eat. The host will be grateful for the help and you will get a chance to burn off some of the foods you ate.

7. Eat in a smaller group. Eating in a large group will cause you to eat more because it takes longer to sit through a whole meal, so be the last one to sit down and the first one to get up. You can volunteer to sit at the kids table. Also sitting next to another healthy eater is helpful, so that the two of you can help keep each other in check.

8. Grab a mint immediately after a meal. A fresh palate will help curb second helpings, cravings, and additional snacking. Also, to avoid noshing, stand further away from the table and move around the room.

9. Wear slimmer fitting clothes. People tend to wear clothes with an elastic waist for the holiday parties, which allows you to eat a lot of food without feeling discomfort. So to keep yourself in check, avoid elastic waists or wear a belt to ensure you can still fit into your favorite slim-fitting pants.

10. Maintain an exercise schedule. The holiday season can get very busy, but making sure to get some sort of daily exercise will be essential. The key is to accumulate 30 minutes of moderate exercise each day, so break it up throughout the day, get others involved to play outside, organize a workout-date with a friend ahead of time, and take a walk with Grandma. Even all the holiday shopping from store to store will count.

11. Consider your surroundings. The holiday theme is wrapped up in a red color scheme, which is the color that stimulates appetite. So avoid eating places that are heavily decorated from top to bottom.

Utilize these strategies to help you enjoy the holiday gatherings while still maintaining the healthy lifestyle and eating habits.

Have a safe and healthy Thanksgiving holiday!

Have any questions? Have something to add? Contact me below in the comments, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!

Improving Eating Habits

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digestion, digestive problems, Dr. Tijana DC, emotional stress, healthy diet, healthy eating, stress

Digestion is a physiological process that is controlled by the parasympathetic portion of the autonomic nervous system, which means that you do not have to consciously will your body to release a number of enzymes, break down food substances into macro- and micro-nutrients, absorb those nutrients, and eliminate what was not utilized by the body. Digestion significantly depends on the physical state of the body and how the food is digested, but it goes even beyond that. Creating a peaceful and stress-free mental and emotional environment in the body will also positively influence the process of digestion. Below are some helpful guidelines on improving your eating habits and digestion:

Eat when you are hungry. Actual hunger will manifest once the previous meal has been completely digested. It is a common misconception that we are hungry, when we are actually only dehydrated. Rediscovering what it feels to be hungry is essential to begin being in tune with your body.

Eat in calmness and comfort. Many times there are too many distractions around during mealtimes. Eliminate TV, telephone, computers, and reading materials while you eat, sit down and concentrate only on the act itself. You will enjoy your food and create less stress for the body.

Eat the right amount. Being in tune to your body is a reoccurring theme, but it emphasizes the importance of listening to the body and eating only to the point where you feel satisfied. Every body is different, meeting the individual needs is important, which may depend on stomach size and metabolic speed.

Eat warm meals. Eating foods at least at the room temperature  is helpful. Freshly cooked meals are ideal, but avoiding extreme temperatures is the key, especially straight from the fridge. This allows the digestive enzymes to work efficiently and preserve the digestive power of the system.

Eat quality food. Being aware of where you food is originating may be a difficult task. Making an effort to consume fresh, organic, seasonal real foods is a good start. Also making sure that the meal is not too dry with some juiciness will facilitate digestion and improve nutrient absorption.

Take your time. Slow down, do not eat too fast. Take the time to chew each bite 10-15 times before swallowing. Chewing is an essential aspect of digestion where several digestive enzyme are released.

 

Be present. The act of eating requires all five senses, but most of them are often disregarded. Take time to appreciate the smell of the meal, the arrangement on the plate, the texture of the food, the combination of flavors, and the sound of eating. Engaging all the sense will be a rewarding way to enjoy the food.

Take the time for yourself and learn to enjoy your meals. Bon appetite!

Have questions? Contact me here, at drtijana.dc@gmail.com, Facebook, or Twitter!

Be healthy & happy, Dr. Tijana

SCHEDULE THE FIRST APPOINTMENT FOR YOU & YOUR FAMILY for a comprehensive health assessment TODAY at 706.254.4579!