#TastyTuesday: Oodles of Noodles

Serves 2-4
10 zucchini
1 cup chopped cherry tomatoes
1 cup maranara sauce OR your favorite pesto sauce
1/2 cup grated parm cheese (optional)

– If you have a spirilizer, then spirialize the shizzle out of your zucchini. If you don’t have one, get one because they are awesome (or just chop up your zucchini however you like.) 🙂
– Add zucchini into large pan on medium heat and add in tomatoes & sauce. Cook for 5 minutes.
– Serve in bowl and top with parm (optional). So good!

Source: http://www.gobeyondcapacity.com/tasty-tuesdays/oodles-of-zoodles

#TastyTuesday: Pineapple Delight

Since it’s getting warmer out I have been craving more fruit. I love lime and pineapple reminds me of the beach so why not put the two together! It’s awesome for a refreshing snack or a light dessert. Either way, you won’t be disappointed!

1 pineapple
1 lime

– Cut pineapple up into bite size pieces. Serve in small bowls and squeeze fresh lime over the top!

Health Benefits of PineapplesArthritis Management: One of the most celebrated uses of pineapple in terms of health is its ability to reduce the inflammation of joints and muscles, particularly those associated with arthritis, a truly debilitating disease that affects millions of people around the world. Pineapples contain a relatively rare proteolytic enzyme called bromelain, which is primarily associated with breaking down complex proteins, but it also has serious anti-inflammatory effects, and has been positively correlated with reducing the signs and symptoms of arthritis in many test subjects.
Immune System: A single serving of pineapple has more than 130% of the daily requirement of vitamin-C for human beings, making it one of the richest and most delicious sources of ascorbic acid. Vitamin C is mainly associated with reducing illness and boosting the immune system by stimulating the activity of white blood cells and acting as an antioxidant to defend against the harmful effects of free radicals. Free radicals are dangerous byproducts of cellular metabolism that can damage various organ systems and disrupt function, as well as cause healthy cells to mutate into cancerous ones. The vitamin C content of pineapples defends against this.

Tissue and Cellular Health: One of the commonly overlooked benefits of vitamin C is its essential role in creating collagen. This is partly the reason why it is seen as a healing vitamin, because collagen is the essential protein base of blood vessel walls, skin, organs, and bones. High vitamin C content helps you heal wounds and injuries to the body quickly, along with defending against infections and illness.
Cancer Prevention: In addition to the antioxidant potential of vitamin C in the battle against cancer, pineapples are also rich in various other antioxidants, including vitamin A, beta carotene, bromelain, various flavonoid compounds, and high levels of manganese, which is an important co-factor of superoxide dismutase, an extremely potent free radical scavenger that has been associated with a number of different cancers. Pineapple has directly been related to preventing cancers of the mouth, throat, and breast.

Digestion: Like most fruits, pineapples are a rich source of fiber, but they are special in that they contain both soluble and insoluble fiber. This means that eating a healthy amount of pineapples can protect you from a vast amount of health conditions, including constipation, diarrhea, irritable bowel syndrome, atherosclerosis and blood clotting, as well as blood pressure. Fiber can bulk up stool, which promotes the passage of food through the digestive tract at a normal rate, and also stimulates the release of gastric and digestive juices to help food dissolve. Furthermore, it bulks up loose stool, which helps with diarrhea and IBS. Fiber also strips the blood vessels clean of excess cholesterol and eliminates it from the body, thereby boosting cardiovascular health.

Coughs and Colds: The normal immune system boosting power of vitamin C is well known, but that special enzyme, bromelain, is also connected with the reduction of phlegm and mucus build up in the respiratory tracts and sinus cavities. It therefore prevents the illnesses that cause phlegm and mucus build-up, while also treating them by loosening those materials and helping you eliminate them from your body if you’ve already contracted an illness or infection.
Bone Health: Although pineapples are not famous for having a strong calcium content, which most people immediately associate with bone health, it does have an impressive amount of manganese, which is another trace mineral that is essential in the strengthening of bones, as well as their growth and repair. Manganese is the most prominent mineral in pineapple, and a single serving can deliver more than 70% of your daily requirement of this essential mineral.
Oral Health: Along with the antioxidant compounds that protect against oral cancer, pineapples also have astringent properties, which strengthen gums and make sure that your teeth do not become loose. Astringent agents help to tighten up tissues and tone the body so things like tooth loss, hair loss, and muscle weakness or skin loosening does not occur. Pineapples are very powerful astringents and are often prescribed as a natural remedy to fix loosening of teeth or the the retraction of the gums.

Eye Health: Vision is one of the most important senses for human beings, and pineapples have been directly connected to boosting eye health and preventing the age-related deficiencies that so often occur. Macular degeneration affects many elderly people, and beta carotene can help to delay this vision problem. Keeping proper amounts of beta-carotene in your diet from fruits and vegetables is essential if you want to properly see the world well into your old age.

Blood Pressure: Pineapples are a valuable source of many minerals, and potassium is among them. This is one of the most important minerals in our body, and potassium deficiency can result in a wide array of health hazards. One of the most important functions of potassium is as a vasodilator, meaning that it eases the tension and stress of the blood vessels and promotes blood circulation to various parts of the body. When your blood vessels relax, your blood pressure is reduced and the flow of blood is less restricted. This can prevent clots from blocking the flow of blood and reduces the accumulation of plaque in the arteries and vessels. This helps people prevent conditions like atherosclerosis, heart attacks, and strokes. So eat your pineapples for a healthy heart!

Blood Circulation: In a related benefit to the vasodilating potential of potassium, pineapples also provide the body with copper, another essential mineral that functions in a number of enzymatic reactions and compounds in the body. Most notably, copper is a necessary element for the formation of healthy red blood cells. High red blood cell count increases oxygenation to the various organ systems and makes them function at optimal levels. It also increases cognitive abilities and can maintain neural pathways to prevent neural disorders like dementia and Alzheimer’s disease!

source: https://www.organicfacts.net/health-benefits/fruit/pineapples.html

My website: http://www.gobeyondcapacity.com/tasty-tuesdays/pineapple-delight

#TastyTuesdays: Super Salad

Serves 4

6 -8 cups of spring mix lettuce
2 cups chopped cherry tomatoes
1 cup chopped bell pepper
2 cups chopped cucumbers
1 1/2 cups cooked quinoa
1 cup roasted cashews

1/4 cup olive oil
2 squeezed lemons
salt and pepper to taste

Add all of the salad ingredients in a large bowl. Mix together and divide up into individual containers. Add dressing upon eating. Store in fridge for up to 4 days. ( I personally put the quinoa in a separate container and add in when I eat each salad)

Here are seven health benefits of quinoa:

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

Source: http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html

#tastytuesdays with Becky Cawood: Breakfast Power Bowl


Hi! I’m Becky. Ever since I can remember, I have been working out and reading up on the latest nutrition news. From a young age, I played tennis, I swam on the summer swim team, I competed in gymnastics and went on to running track throughout high school and college. As a young kid, I would insist on making my own food, packing my school lunch and getting dropped off at the gym during any extra free time I had. So, I guess you could say, I have always had a deep desire for self exploration and a good amount of self discipline. I was also the kid that would go up to her room, lock the door, play with rocks and burn incense, all while my parents thought I was doing homework. A bit odd? Maybe. I like to think of it as unique and curious.

During those years, I have some fond memories of playing outside with my friends, riding my bike around the neighborhood and walking to the local smoothie king during the summer. I also have some not so fond memories of being chronically sick and feeling hopeless. From allergies to scarlet fever, IBS, vertigo, acne, rapid weight gain, rapid weight loss, and thallasemia, just to name a few, lets just say I have spent a lot of time in hospitals and doctors offices. I lived a lot of my life very tired, sick, irritable and uncomfortable.
It wasn’t until my mid 20’s that I decided to start making some major changes, one being that I quit my job as an Event Planner and moved to South Korea. I knew that if I really wanted to grow, I would have to do something I had never done before, even if it meant stirring up the pot in my life. So, I sold everything I had and left with $100 in my pocket, ready to take on the world. I had never been a “rebel” as a kid. I always dotted my “i’s” and crossed my “t’s”. By doing this though, I was good at listening to what others (friends, family, and even doctors) thought was best for me instead of making choices that came from my own heart. I lived most of my life running away (literally) and checking out.

I have realized that the choices you make each and every moment of your life can affect your health and vitality. To what you eat, to how you listen, to how you respond; each choice I make not only effects my life, but everyone else in it. I am responsible for my life, my freedom of exploration and appreciation of myself. I have made myself responsible for my own wellness and know that ultimately no one else can do that for me. Upon my return to the States, I have shifted what I eat, where I work, how I move and how I communicate. It takes hard work, self discipline and the willingness to let go to step into a new way of being and it is not a quick fix.
I have decided to dedicate my life to growth, knowledge and a deeper understanding of “medicine” through food, movement and love. Through my own journey, I am inspired to create a place where people can learn how to be well instead of feeling hopeless, sick and tired, without moving all the way to South Korea. 😉 I am committed to educating my community to create new ways to live a happy, healthy more balanced life.

I am the InHouse Nutritionist at SculptHouse and have been asked to post my Tasty Tuesdays recipes and tips on The House blog to share some great healthy WHOLE food recipes. See below for my first Tasty Tuesday and I look forward to sharing many more so check back or visit my website at GoBeyondCapacity.com.


I am not a huge breakfast eater, but i LOVE breakfast food. I am taking the time to switch my eating habits ( from chia tea lattes at starbucks to taking care of my body) It’s a bad & expensive habit that I am not very proud of at the moment. I prefer a warm breakfast over something cold like a smoothie, especially in the fall and winter months. I whipped this up the other day and was very hopeful of my new switch. I even got the husband stamp of approval! WIN WIN! The best part is that it is satisfying, delicious and very filling. My taste buds are waking up very happy and I think yours might be too! You may or may not be seeing variations of this new found love in the months to come.

ps. If you are wondering about the bowl, it was a super awesome gift from my mom that she bought at anthropologie. they come in all different colors and sizes. I love them.

Serves 4
2 cups water
1 cup gluten free organic groats or oatmeal
1 teaspoon hemp seeds
1 teaspoon ground flax seeds
1 teaspoon sunflower seeds – optional
2 teaspoons chopped walnuts – optional
​2 teaspoons maple syrup or raw honey
1/4 cup raspberries or blueberries
2 teaspoons raw almond butter
1/2 cup almond milk – optional

STEP 1: Add water to a large pot and bring to a boil. Add groats, hemp seeds, sunflower seeds, and flax seeds. Cover and simmer for 20 minutes. ( You can also prep this at night for the morning by bringing water to a boil, adding groats & seeds, turning off the heat and covering. The next morning you can heat up and continue on with step 2.

STEP 2: Turn off heat and add almond milk (optional), almond butter, and maple syrup or honey. Stir and cover for 5 more minutes.

STEP 3: Add 1/2 cup to a bowl and top with raspberries/blueberries & chopped walnuts! I also like to sprinkle with a little cinnamon too! I don’t add it in the mix because my husband doesn’t like cinnamon. Also, If you would like to add some more almond milk on top for more of a “cereal” feel, have at it! YUM
Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.

The seeds come from flax, one of the oldest fiber crops in the world – known to have been cultivated in ancient Egypt and China.

Flaxseed is a source of healthy fat, antioxidants, and fiber; modern research has found evidence to suggest that flaxseed can also help lower the risk of diabetes, cancer, and heart disease.
To reap the most benefits from flaxseeds, they should be bought in ground form or ground before consumption as whole flaxseeds can sometimes pass through the digestive tract undigested. The therapeutic and beneficial properties of consuming flaxseed are not yet completely understood, and many claims still lack “high-quality” studies to back them up. However, emerging research suggests that flaxseed might indeed be the wonder food many people claim it to be. Most nutrition experts recommend ground over whole flaxseed because the ground form is easier for your body to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.

Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s) and 2 grams of dietary fiber and 37 calories.

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.

You can buy flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. Refrigerating whole seeds may also extend their freshness.

Hemp Seeds are a gift of nature. They are the most nutritious seed in the world. Hemp Seeds are a complete protein. They have the most concentrated balance of proteins, essential fats, vitamins and enzymes combined with a relative absence of sugar, starches and saturated fats. Hemp Seeds are one of nature’s perfect foods – a Super Food. This is one of the most potent foods available, supporting optimal health and well being, for life. Raw hemp provides a broad spectrum of health benefits, including: weight loss, increased and sustained energy, rapid recovery from disease or injury, lowered cholesterol and blood pressure, reduced inflammation, improvement in circulation and immune system as well as natural blood sugar control.

Hemp belongs to the genus Cannibis sativa and has been cultivated for thousands of years as a source of fiber, edible seeds, edible oil, lubricant, and as a fuel. Hemp Seeds are a perfect and natural blend of easily digested proteins, essential fats (Omega 3 & 6), Gamma Linolenic Acid (GLA), antioxidants, amino acids, fiber, iron, zinc, carotene, phospholipids, phytosterols, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus, and enzymes. All amino acids essential to optimum health are found in Hemp Seeds, including the rarely found Gamma Linolenic Acid (GLA). The 17+ grams of omega fats supplied by Hemp Seeds provides sufficient, continuous energy throughout your day. Many users also experience these health benefits:
Excellent source of essential fatty acids including Omega 3, 6 and GLA in the perfect balance.
More digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food
Rich in Vitamin E
Can be eaten by those unable to tolerate nuts, gluten, lactose or sugar; there are no known allergies to hemp foods.

The oil contained in the hemp seed is 75-80% polyunsaturated fatty acids (the good fats) and only 9-11% of the lesser desired saturated fatty acids. Hemp seed oil is reputed to be the most unsaturated oil derived from the plant kingdom. The essential fatty acids (EFAs) contained in hemp seed oil are deemed essential because our bodies do not naturally produce them. This means that they must be obtained from the food we eat.

Most health organizations agree that the human body needs a 3 or 4:1 balance of omega 6 over omega 3. Hemp seed is the only seed where this ideal balance occurs. It does not occur in flax, almond, walnut, soybean or olive oil. Daily use of flax seed can lead to dangerous imbalances since flax seed oil has a balance of 1:4 instead of a healthy 4:1 omega-6 over omega-3. EFAs are involved with producing life’s energy throughout the human body and without them, life is not possible. In general, North Americans have a high dietary deficiency in EFAs due to their high intake of processed foods and meats.