New Fall Recipes added! Check them out!

Did you know there is a recipe page to this blog? Check out some of my favorite fall recipes.  Just click on Recipes in the right-hand column! Enjoy!

Get Healthy Without Over-Thinking

Yes, it’s true. You can get healthy without going on a strict diet plan or running 5 miles per day. And the best part is, you don’t need to feel deprived.  How do you do it?

Taking away the “unhealthy” food like sweets and chips from your daily routine can easily lead to deprivation and binging. Instead, “crowd out” those unhealthy sweets and treats by try adding in the healthier foods like fresh vegetables & whole grains, such as brown rice, quinoa or barley. You will find that incorporating whole foods that contain more fiber and nutrients than processed foods, will keep you satisfied longer and help you avoid snacking on things that will add on weight.

Sound to simple to be true? Give it a try with these great swap-out ideas:

1.  Having salad for lunch?  Sprinkle on some ground flax seed, combine with some leftover brown rice and add in colorful veggies.  Make it even better by using mixed greens in place of just lettuce.
2. Need to get rid of the leftovers in the fridge?  Make a “leftover soup,” using up your veggies and combining with a whole grain like barley, brown rice or quinoa.  
3. Is your bread too white?  Swap out white bread with whole grain breads. Make sure the first ingredient is “whole grain.” One of my favorite brands is Ezekiel.  
4. Got into a sandwich rut? Your body LOVES diversity, so pump up those turkey & cheese sandwiches with fresh veggies.  Use hummus or avocado as a spread instead of mayo.  Better yet, try incorporating different sandwich ideas into your weekly routine by putting stir-fry leftovers in a wrap, making a roasted vegetable sandwich, or spreading pesto on a pita and filling it with your favorite toppings.  
5. Not hydrated enough? Replace one of your afternoon drinks with water. Crowding out coffee, soda and other sugary drinks can help you get control of your weight and your blood sugar. Staying hydrated is important for a healthy immune system, weight loss, and overall well-being. 

If you have any other “swap out” or “crowd out” ideas, leave your comment below.

Green Your Body, Green Your World

Living an eco-friendly lifestyle is getting easier, as more people demand fuel efficient cars, improved recycling and energy-saving appliances. However, one place that could have the greatest impact on preserving the environment is the answer to the infamous question, “What’s for dinner?” Research shows that aiming to eat consciously by adding more variety, focusing on fresh produce and choosing sustainably produced food significantly affects the environment, not to mention individual health.

Reduce Meat, Eat Plants

The popular phrase “you are what you eat” has made its way around the dinner table time and again, and means more than Mom trying to get her kids to eat healthier. What goes into the body affects the blood, tissues, thoughts, and mood. Whole foods like whole grains, vegetables, fruits, beans and quality proteins form healthier bodies, opposed to processed and refined foods, chemicals, additives and sugars. Eating more “real” or whole, unprocessed food not only has a direct effect on health, but also a profound impact on the health and future of the planet. Michael Pollan, author of In Defense of Food, ascertains that it is “no longer possible to separate our bodily health from the health of the environment from which we eat, or the environment in which we eat.” Pollan, along with Nina Planck, Mark Bittman and other food journalists are leading the campaign on “conscious eating.” For example, in January, Bittman broadcasted on the radio program, The Brian Lehrer Show, that our food choices can hurt or harm the environment, especially the consumption of meat. Bittman emphasized that Americans consume about ten billion industrialized animals per year. According to the UN, this makes up about 18% of the greenhouse gases contributing to global warming. Thus, cutting back on personal meat consumption, as well as buying more responsibly produced meat such as grass-fed beef or pasture-raised or organic chickens and eggs contribute to eco-friendly eating. Such is the goal of the “Meatless Mondays” campaign, a non-profit initiative in association with the Johns Hopkins’ Bloomberg School of Public Health. This campaign stresses that if all Americans switched from eating chickens and pigs to eating beans and grains for just one day per week, that would stop as much global warming as if everyone in the U.S. shifted to ultra-efficient Toyota hybrids (which is the weekly equivalent of using 12 billion fewer gallons of gasoline). Not only does a reduction in meat consumption aid the environment, but scores of studies, including The China Study by Dr. T. Colin Campbell, have demonstrated that a diet rich in vegetables and fruits reduces the risk of heart disease, cancer and other chronic degenerative diseases, and affects the overall health of any individual. Thus, as Pollan explains in his book, In Defense of Food, a vegetarian or “flexitarian” diet (one that consists of mostly plant based foods with occasional meat consumption) results in fewer health complications and increased longevity.

Go “Green” with Organic

Choosing organic produce instead of conventional produce clears the environment of tons of pesticides, herbicides and other chemicals that are polluting the soil and waterways; further compromising the integrity of our food, and adding stress to our bodies. Current estimates show over 400 pesticides are legally used in the U.S. on conventional produce, and repeated exposure to pesticides has been linked to hyperactivity, behavior disorders, learning disabilities, developmental delays and motor dysfunction in children. A useful guide to determine which fruits and vegetables contain the highest to lowest levels of pesticides is the “Dirty Dozen,” which is available at foodnews.org. Buy Local Local eating is another eco-conscious movement quickly gaining popularity. Buying food from local farms, joining a Community Supported Agriculture group (CSA) or co-op, or growing a garden dramatically reduces food miles and pollution, as well as provides fresher, tastier and more nutritious food. Some experts say that eating locally is actually more important than choosing to eat all organic because organic produce can still travel thousands of miles. SlowFoodusa.org is an excellent resource to find out more about the nationwide effort to eat local and support fair trade.

Eat Those Greens

A final way to eat more “green” is to literally eat more greens. Leafy greens are the primary missing food from the Standard American Diet. Greens such as kale, collards, turnip greens, escarole and broccoli rabe are nutrient powerhouses, loaded with calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are also crammed with fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals. Additionally, a cup of greens per day actually help to “green” the body by creating an internal rainforest that helps remove toxins and heavy metals. Greens are best eaten seasonally, with an emphasis on salad greens like spinach and dandelion in the spring and summer, and coarser greens like kale and collards in the fall and winter Becoming a more “eco-conscious” eater takes minimal effort for the maximum return of improved bodily and environmental health. Additionally, reducing meat intake, eating more locally, and planting a garden often shaves dollars off the grocery bill. Plant-based proteins like beans, tofu, tempeh and vegetables generally cost less than meat. Organic and local produce may be more expensive than conventional produce, but yield more nutritional value per dollar. Nelson Mandela once said, “Education is the most powerful weapon which you can use to change the world.” Bring consciousness to the table, and savor the difference.

Want to know more?

Check out these books:

Bittman, Mark. “Food Matters: A Guide to Conscious Eating.”

Pollan, Michael. “The Omnivore’s Dilemma” and “In Defense of Food”

Planck, Nina. “Real Food”

Transitioning to Fall

The weather cools, the wind picks up, and the leaves change colors and fall from the trees. Autumn is my favorite time of the year. I love the respite from the summer heat, and more than anything, I adore the brightly colored  vegetables that are harvested: pumpkins, sweet potatoes, squashes, cabbages and leafy greens.  Each lends their own version of sweetness to satisfy my sweet craving palate.  Blended with strong smelling spices and herbs like cinnamon, nutmeg, thyme, sage and cardamon – I am pleasantly reminded of that “home sweet home” feeling.

For me, seasonal eating is the most important factor in maintaining a healthy diet and lifestyle. When we eat out of season, we subject our bodies to confusion, and it is unable to prepare itself for the outside weather. Nature provides the nutrients and tools we need to confront each season and protect us from outside invaders and germs.  All food has warming or cooling properties (i.e. fruit and raw foods are cooling; meats and root vegetables are warming), so if we eat according to what nature provides, we stay in balance longer, have more energy, and feel better all year round.

Fall seasonal eating offers a variety of root and hearty vegetables, grains, and stews.  Here are some things to concentrate on:

• Heavier vegetables like beets, squash, pumpkin, sweet potatoes and coarse leafy greens (kale, collards)
• Fruits like apples, pears, grapes and fall raspberries (according to climate)
• More protein and fat to help build up the body
• Warming spices like ginger, cumin, clove
• Soups/stews. Start adding more meat (if not vegetarian) when weather is cooler
• Whole Grains provide high-protein and a good carbohydrate base
• Sour and mildly, naturally sweet
• Yellows, Oranges, Reds

Tune into my recipe page for some of my favorite FALL Recipes!

Healthy and Easy Back to School Lunches

(These work great for Moms and Dads at work too!)

Fall is almost here – and that means BACK TO SCHOOL! Among the many things parents have to consider is what their kids are going to eat for lunch. Unfortunately, it is not possible to rely on schools to provide a nourishing, healthy lunch to your children. In fact, most school lunches are high in sugar and heavy carbohydrates like French fries, pizza and bagels, and there isn’t too much portion control going on.  It’s difficult to focus, let alone stay awake on a lunch like this!  On the other hand, lunches packed with nutrients from fruits, vegetables, whole grains, beans, and lean protein such as chicken and turkey help children get through the day without crashing, enabling them to concentrate more on school work – and with a sharper mind. So, how can you encourage healthy lunches? One way is to fight to get better services at schools; another is to start at home by packing grab-and-go healthy lunches. Both are equally important of course.

I am a big advocate of wrapping, stuffing, packing and building to keep things fun, light and healthy.  Kids will love these lunch ideas, but they aren’t just for the kids. Mom and Dad: you can stay balanced and energized at work or at home by using these same ideas.

Wrap it

A staple on my grocery list is wraps. I alternate between Ezekiel sprouted whole grain wraps, brown rice wraps, and spelt wraps.  Wrap up leftover salads, grains or stir-fry, or make a fresh one with organic turkey meat, tuna salad or leftover chicken. Make it colorful by pairing your protein with vibrant greens like spinach and arugula, and other colorful veggies like red, orange or yellow peppers, tomatoes, red cabbage, or shredded carrots.  And be sure to add hummus, avocado or plain yogurt for added flavor, texture and protein. Have your kids help by choosing their own fillings from an assortment of healthy options.  Another idea: Turn your wrap into a quesadilla for a quick dinner or snack!

Stuff it

Here’s where pita bread comes in handy, and now it is easy to find whole grain or whole-wheat versions of pita bread, which adds in some fiber to the meal. Stuff pitas with chicken or tuna salad and some veggies. Or go veg completely by making a falafel pita with hummus, tomatoes, cucumbers and some yogurt.

Pack it

Take the idea of the bento box for added color and variety. A bento box is basically a lunch box with several compartments.  Include a salad; whole grain salad made from couscous, quinoa or rice; a protein like bean salad or meat; sushi rolls; and/or a dessert like fruit.  If you add different colors, this becomes like an art project!

Build it

Kids love to stack, layer, and build, so why not incorporate that into their lunches? After all, that is why “Lunchables” are so popular (but not so healthy!).  Build your own “lunchables” with hearty whole grain crackers, along with salsa, cheese, organic nitrate-free lunchmeat and/or guacamole. Or try these delightful garden stacks from rawepicurian.net

 

Dip it

Lunch is so much more fun when it is interactive. Providing flavorful dips like guacamole, yogurt and hummus to accompany freshly cut veggies, fruit or crackers add protein, healthy fat and nutrients to your lunch.

Eating healthy doesn’t have to be difficult, but it should be fun! To start with any of these ideas, stock up on reusable containers and creative lunch boxes. Encourage kids to enjoy their new lunches by getting them involved in the process.

Do you have any more ideas? Share them here.

Improve your kids’ eating habits

Kids’ healthy eating habits begin with Mom and Dad. Kids are incredibly observant and are less likely to eat green beans if you are pushing them away from your plate too.  So, step number one in improving your kids’ eating habits is to improve your own! I’ve seen this happen time and again with my clients, who, after making the effort to eat healthier meals, including more colorful vegetables and whole grains into their diet, find that their children want to eat better too!  For example, one of my clients was amazed to find out that her 2-year old loved quinoa, kale and other leafy greens!  You never know until you try.

But if you have improved your diet and your kid doesn’t follow in your steps, here are some other ways to get them more excited about healthy food (and they can’t hurt you either!) :

1. Have healthier snacks on hand. All humans have a sweet tooth and when presented with carrots or Teddy Grahams, likely the child will go for the latter – you may too. But presenting kids with healthier alternatives like veggies and fruits, your child will make a good choice regardless.

2.  Teach your child moderation, (and practice it yourself!) Don’t make certain foods forbidden. Then of course they will want them! I remember as a kid, my Mom would only make homemade gelatin. We weren’t allowed to have Jell-O. So, of course when I would go to a friend’s house, I’d ALWAYS want Jell-O. Instead of putting certain foods on the “NO -NEVER” list, teach your kids how to eat them consciously, and in moderation. That means focus on chewing and savoring each bite.

3.  Make Food Fun!  Getting kids involved with cooking, shopping, gardening or menu planning helps them develop a sense of ownership and pride about the food. I noticed this with my niece and nephew when they came to visit. They were much more likely to try new vegetables if we cut them up together or they sprinkled them on pizza, for instance.

4. Color!  You’ve heard it many time – eat a rainbow of vegetables and fruits per day! This is perhaps the easiest and most fun way to get kids to appreciate food. Make a color coordinated list of all fruits and vegetables and make sure you check off one in each color category per day! Make a game out of it!

Do you have any other tips? If so, leave them here!

For more information on how to get kids involved, visit: http://www.fruitsandveggiesmorematters.org 

Click on the tab that says: GET KIDS INVOLVED

Loving Food?

Appreciation. Respect.

Those are two words you don’t commonly associate with food, especially in today’s on-the-go society.  We are too busy to stop and appreciate food or respect where it came from and how it got to our table. When we would have time to think about all that?  Recently I watched two movies, “Ratatouille” and “Julie & Julia,” and the common theme in these two movies was exactly that – appreciation and respect for food – learning how to view food as an art, rather than a burden or something to just “get over with” as soon as possible. I was pleasantly reminded of the art of food and the love of cooking, and am inspired now to get out the cookbooks, clip some fresh herbs from my garden, and put together a masterpiece for dinner. Of course, the summer heat certainly puts a damper on baking, so it will have to be quick and fresh with minimal heat.

Taste your food, Experience it!

For me, to have an appreciation and respect for food was at one time, inconceivable. I battled an eating disorder for seven years and you can be sure that these words certainly didn’t go through my head when thinking about food. To me, food was something I could control and manipulate.  It was also something I had no respect for, because in my mind, it had no respect for me – it just made me fat or weak.  “Appreciation and respect” for food was a ridiculous thought.  Years abroad led me to observe other cultures’ approaches to food and I found wherever I was – France, Spain or Italy for example – that food was central to social activity, culture and family. And not in a way that made people overeat or obese; but in a way that demanded a subtle but understood respect in planning, preparation, execution and eating.

Enjoy cooking!

I came to love this perspective on food and was determined to adopt it myself. With much challenge, I can say that today I proudly stand in my kitchen, excited about what’s for dinner, and eager to start chopping a rainbow of vegetables. Tonight’s menu: Chicken & Vegetable Stir-fry with Brown Rice. Tomorrow: Fresh Summer Fettuccini with Tomato & Basil.  Next: Spinach Risotto with Artichoke and Mushroom.  Last: Salmon with Watercress Pesto. 

Can’t wait! What are you cooking for dinner?

Anyone can cook!

 

And if you haven’t seen these movies yet – check them out. Let me know what you think and how/if they affect the way you think about food. … And once the weather cools, you can bet I will be making Ratatouille!

Sparkling or still?

I often get asked the question, “Is sparkling or carbonated water better or worse for you than still water?”  The answer you will find on the Internet is that carbonated water isn’t necessarily any better or worse for you from a nutritional standpoint than still water.  However, after studying nutrition and health for many years from both a western and eastern perspective, and knowing it is a complicated field very much based on individuality, I found this answer to be too simplistic. So, I decided to look further and here’s what I discovered.

Firstly, it’s important to note that for this article, “still” is being defined as filtered water either from your personal source at home or bottled. It does not refer to tap water, unless you know that your tap is of good quality. Secondly, let’s distinguish between the various types of sparkling or carbonated waters on the market. The most commonly consumed carbonated or “fizzy” waters are natural sparkling mineral water, club soda or soda water, seltzer water, and tonic water.

• Natural Sparkling Mineral Water: Mineral water typically is water that naturally includes a host of minerals. Generally it is not carbonated either naturally or artificially. Certain rare geological conditions, such as volcanic activity, can produce naturally carbonated water. These waters typically contain a host of minerals, including mineral salts, elements, or gases. These carbonated waters have historically thought to have therapeutic properties.  Today, most mineral waters are carbonated at the factories, often times with added carbonation to create a more bubbly effect.
• Seltzer water: Seltzer is basically fresh water with added carbon dioxide (CO2).
• Club soda (Soda water): Club soda differs from Seltzer in that is contains salt in the form of table salt, sodium citrate, sodium bicarbonate, potassium bicarbonate, potassium sulfate, or disodium phosphate, depending on the bottler. For people with high blood pressure, this could make a major difference.
• Tonic water: Tonic water is a carbonated beverage that also contains quinine and sugar (to balance the bitterness of the quinine. Quinine is a substance produced by the bark of the cinchona tree, a South American native.  It has historically been used to treat malaria, and more recently Restless Leg Syndrome (RLS).  This should be drunk sparingly, as tonic has known side effects such as hearing loss and tinnitus (both of which I coincidentally got after drinking tonic water daily for my RLS).

So now that the differences are clarified, is carbonated water good for you?  Almost every site you visit or resource you consult will disagree. For instance, some will say that carbonation can help alleviate upset stomach and constipation; others will say that carbonated water does nothing more for your body than make you belch. Still others say that carbonated beverages cause gas in the digestive tract. In fact, some people find it irritates their digestive tract over time.

All carbonated water is very acidic. This is why it is commonly heard that drinking carbonated beverages increases your risk of osteoporosis, bone fractures, and dental decay.  Your body requires an alkaline state, or around a pH of 7. When the pH of the body becomes too acidic, your body seeks balance and in order to do so, it will give up alkaline minerals like calcium, magnesium and potassium.  As a result you may experience low energy, fatigue, excess weight, poor digestion, aches and pains, or be more at risk for osteoporosis, dull hair, brittle nails and other symptoms because the calcium source is the bones – resulting in low bone density.

Coming from an eastern perspective, your kidneys are responsible for regulating the pH in the blood and maintaining fluid and mineral balance (in addition to eliminating waste water).  Therefore, weak kidneys create weak bones.  When the body is in a highly acidic state, waste acids can’t be flushed efficiently from the body causing mineral loss from the bones.  The kidneys are forced to deal with the acidic wastes in order to restore our body’s critical pH health balance, rather than eliminating.

Also, for those who understand eastern medicine, sparkling water has an enormous amount of yang qi or “moving energy,” imparted to it and moves through the body much faster, so can create a yin-yang imbalance.

Furthermore, the carbonation also affects the lungs, which are responsible for detoxification and expelling carbon dioxide – that which the body considers a toxin. It is believed that carbonated drinks with carbon dioxide are introducing more toxins into the body giving the lungs more CO2 to expel.

But the most prevalent question regarding carbonated water is “does it dehydrate?”  It is very difficult to find a thorough explanation on this. Eastern practitioners will say a decisive “yes”, but I haven’t gotten a clear explanation of why.  In my opinion, carbonated water is dehydrating because it fills you up faster and you may not realize you are thirsty until you are dehydrated – which is often the case.  However, there is also the theory that carbonated water contains a higher sodium content, which in turn can lead to dehydration if taken in large quantities.

Water is crucial to your body – it delivers nutrients to cells and carries away waste, acts as your body’s cooling system, moving heat to the skin surface where it evaporates away in sweat and breath, lubricates joints, softens skin, and makes muscles work more smoothly. Every organ in your body will be affected if you are dehydrated.  Personally, until it is proven without a doubt that carbonated water does not cause dehydration, I’d rather stick with still water, which is the ultimate hydrator, for my main beverage.  That’s not to say I don’t enjoy a Perrier or other sparkling waters from time to time.

Despite all my research, I do have to mention that while it seems to be the agreement that carbonated water leeches vital minerals from your bones, it is important to note that observational studies have shown that the correlation of carbonated beverages and increased bone fracture to be negligible.  Still, it is best not to drink carbonated waters in large quantities.

On another note, carbonated water is the major and defining component of most soft drinks, and soft drinks have been proven to cause dental erosion and osteoporosis. Soft drinks lower calcium levels and increase phosphate levels in the blood, creating a recipe for calcium loss from the bones.  In fact, research shows that soft drinks cause tooth decay at a rate of several hundred times that of regular sparkling water.  So, if you are drinking carbonated water to replace soda, this is a step in the right direction – but I encourage you to drink enough still water as well to make sure your body is properly nourished.

My conclusions?

1.      Drink water – and plenty of it, especially in summertime when we need more nourishment.

2.      If you do drink carbonated water, drink plenty of still as well. Alternate your glasses.

3.      Carbonated water is a great substitute for soda, but your ultimate goal should be to make water your main beverage.

4.      If you refuse to give it up and continue to drink large amounts of carbonated water, then get your bones and blood tested on a regular basis to make sure you are not deficient in any vital minerals.

 

 

Veggie Black Bean Burgers

After many attempts at a successful veggie burger, I finally found a recipe that not only works, but also tastes amazing!  Unfortunately, I gobbled it up before I thought of taking a photo, so you will just have to make it yourself and see what it looks like! (and how it tastes). 

 1 cup canned black beans

1 carrot

½ onion

3 potatoes (I used red)

2 scallions

½ cup of breadcrumbs

Spices: paprika, cumin, salt and pepper

 

Now, I used a food processor for everything, but if you don’t have one, you can use a masher and grater. I also baked these, but you can fry them if you want.

Directions

1. Preheat oven to 400F
2. Open beans and drain well. Put in food processor or mash with a potato masher until mushy. Put in a separate bowl and leave aside.
3. In the food processor, combine carrot, onion, potatoes, scallions until in small pieces. Add to the beans and then add the spices and breadcrumbs.
4. Bake in oven for 10 min on waxed paper lined sheet. (if you want to go ahead and fry them in some oil, you can do that at this point and then bake or bake first then fry like I did)
5. Finish baking until firm at 350 for about 40 minutes
6. Take out, and fry in a sauté pan in a bit of olive oil over medium heat for a few minutes on each to get a sear. Serve immediately over a mixed green salad and another vegetable side dish of your choice.

 Note: These are delicate, so be gentle and patient.

If you make them, let me know what you think!

THE REAL POWER LUNCH!

Think you’re too busy at work to squeeze in a lunch-hour routine?  Think again.  A recent study by the University of Bristol in England found serious perks to exercising before or during your workday, including:

-         72% improved their time management

-         74% managed their workload better

-         79% were sharper and more focused

If that’s not enough to convince you to get some afternoon sunshine, a study in the Journal of Personal and Social Psychology says that people who go for a brisk 10-minute stroll feel more awake and experience a surge in energy that lasts up to two hours after they walk.

So next time you are getting sleepy at your desk, walk around the block instead of to the vending machine!

Employers: Thinking of starting a wellness program at your company to encourage your employees to live more healthfully? Contact me for more details on my Worksite Wellness programs. Healthy living makes a enormous difference and a powerful statement!