Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Great news for vegetarians! And quinoa is especially high in the amino acid lysine, which is essential for tissue growth and repair. The grain is also a great source of manganese, magnesium, iron, copper and phosphorous. Quinoa may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa’s survival through the millennia may be attributed to the resinous, bitter coating that protects its seeds from birds and insects, called saponin. Most quinoa sold in this country has already been cleansed of its saponin, but quinoa should be rinsed thoroughly before cooking to remove any powdery residue. Place the grain in a fine strainer and hold it under cold running water until the water runs clear; drain well. To increase the digestibility of quinoa, soak for several hours before cooking.

Click here for Suzanne’s favorite Quinoa recipe: http://www.reallifefood.com/mediterraneanquinoa.html

Real Life Food Quick Tip
Little known fact: the longer you chew whole grains, the sweeter they become. It’s nature’s little reward for taking time to chew!

Suzanne Monroe is Food Coach and owner of Real Life Food. Suzanne helps busy people figure out what to eat and how to have more energy through her nutrition coaching programs. For more information on Suzanne’s programs, workshops, and recipes, or for a free food coaching session, visit www.reallifefood.com.

Have you ever thought about why this happens? Think of your mind like a magnet. Whatever thoughts come into your mind circulate around and around and cause you to feel and act a certain way. When you focus on not eating something, you place a lot of attention on what you are not supposed to be doing. Whether it’s a positive or a negative thought, either way you are focused on it. Your thought “I will not eat cookies” rings in your brain as “cookies, cookies, cookies”. So how can you possibly stop eating cookies when all you are thinking about is not eating cookies?

There is a better way to eating healthy and it’s not about depriving yourself or denying yourself of your favorite foods. When you deprive yourself, you wind up feeling dissatisfied which can lead to more cravings, overeating, and feelings of guilt. Let’s throw guilt out the window! It’s not fun and you don’t need it in your life.

Instead of focusing on what you can’t eat, flip it around and focus on what you can eat. There are many methods I use for helping people to eliminate their cravings, and this method is called “Crowding Out”. By adding in all of the delicious, nourishing food that you can have – the food that you enjoy and that is healthy for you – suddenly the food that makes you sick seems to disappear. Your body will recognize this change and say “THANK YOU!” Keep adding in nutrient-dense foods, and watch your cravings for processed, sugary foods diminish. And you won’t even have to arm wrestle with yourself in the kitchen!

Try this exercise: List all of your favorite foods that are full of nutrients. (a.k.a. “healthy and tasty”). Next, decide on different meals to add these foods in during the week. Then make a commitment to focus on these nutrient-dense foods for one month. Make sure you are adding them in each day. Post your goal on your refrigerator. If you are have a craving for something “unhealthy”, examine your list and decide if something on the list will do instead. If not, sit down and enjoy your treat without guilt.

Here are a few examples of Nutrient-Dense Foods that will leave you feeling satisfied:

Beans – Garbanzo, Pinto, Kidney, Lima, Cannellini and many more. Beans are loaded with fiber and will add a sensation of feeling full.

Vegetables – The more green vegetables you eat, the more you will want to keep them in your daily diet. They are loaded with minerals and nutrients.

Berries – Loaded with antioxidants, berries of all kinds have cancer-preventing power. They are also a great fruit choice for weight-management.

Wild Alaskan Salmon – Full of Omega 3 Fatty Acids, a serving of salmon will leave you feeling satisfied.

Nuts – Walnuts, almonds, cashews, pistachios, and other nuts are a healthy source of fat. They make a great snack or just top them on your salad.

Suzanne Monroe, HHC is a Food Coach and owner of Intelligent Health Group, LLC. Suzanne helps busy people figure out what to eat through her nutrition coaching programs. For more information on Suzanne’s programs, workshops, and recipes, or if you would like to sign up for a free newsletter, visit www.intelligenthealthgroup.com.