On the seventh day of Christmas, my body said to me… “Less junk food, meat, dairy and sugar please.”

Me preparing a plate of cupcakes for a celebration

It’s hard, especially during the holiday season, to avoid the plethora of delicious sweets and cookies set before us. I’m having a hard time as I near the end of a long pregnancy and just want to eat all the Christmas cookies I am baking! But it goes without saying that consuming less junk food and sugar greatly benefits your health, as does less meat and dairy (refer to Day 6).  Additionally, the less junk food you eat, the more room you have for leafy greens, whole grains and other beneficial calories.  On the flip side, eating more of these healthful foods will help you to crowd out the junk foods, since there is only so much you can eat!

Your first line of defense begins at home.  In this last week before Christmas, stock up on healthful foods like vegetables, fruits, nuts, whole grains and nuts, and don’t buy sugary processed products.  Put the healthy foods front and center, so they are the first things you “eye” when you get hungry or want to munch.  Set yourself up for success and you will help yourself keep off those unwanted holiday pounds.

 You also need a good defense plan for holiday parties. Check out my blog post on How to Stay on Track This Holiday Season for ideas and tips on how to avoid holiday temptations.

On the sixth day of Christmas, my body (and the earth) said to me… “Veggie protein too please.”

Cutting back on your meat consumption could possibly be the best thing for your body and for the environment. Studies have shown that eating less meat has a profound effect on heart health and the overall health of any individual.  Additionally, the UN has warned that the raising of animals for food makes up about 18% of greenhouse gases, contributing to global warming.  That’s not to say we all need to go vegetarian, but eating vegetarian meals 3-4 times a week is a practical compromise for those who love meat.

Photo courtesy of Whole Foods Market

Start today by choosing vegetarian meals to keep you going strong throughout the day. For breakfast, eat whole grains like oatmeal with some walnuts and cinnamon.  Then, prepare dinner by prepping a hearty bean chili in the crock-pot or slow cooker before you leave for work.  I love crock-pots in the winter because you don’t have to do much work. Just pour the ingredients in and go to work. When you come home, it will be like someone cooked for you!  Make yourself (or buy if you have to) a hummus and veggie sandwich for lunch. Almost every sandwich place has vegetarian options. Serve your sandwich with a green salad or a side of vegetarian minestrone soup.  In between meals, snack on healthy and hearty foods like vegetables dipped in guacamole, whole grains or whole grain crackers with a cup of soup, or trail mix.

Other sources of vegetarian protein you might want to experiment with are: tofu, tempeh (both fermented soy products), beans & legumes like lentils, chick peas, black-eyed peas and aduki beans, nuts, and whole grains like quinoa (a complete protein).

Want more ideas? Email me at caryn@appetitesforlife.com for vegetarian recipes or a sample vegetarian meal plan.

On the fifth day of Christmas, my body said to me… “Eat more leafy greens please.”

Get festive this holiday season by adding a little green to your plate!  Leafy greens are the #1 missing food from the Standard American Diet, and by not eating them, you are missing out on a lot! Many people don’t know what to do with them, how to cook them or realize that there are more greens out there than just romaine lettuce and spinach!  As my clients know, including greens in your diet is essential to good health, better energy and better digestion. Greens, such as kale, collards, turnip greens, escarole, broccoli rabe, are nutrient powerhouses, loaded with Vitamins A, C, E, K, magnesium, calcium, iron and more.  And these greens actually help to “green” your body by helping to remove toxins and heavy metals from your system. I can’t think of a better holiday present to give your body!

So today, as you prepare your meals, try to include a bit of green in every dish. It’s easier than you think! You can start your day with a spinach and feta cheese omelet.  At lunch, have a vegetarian stir-fry for lunch with colorful vegetables and greens like bok choy and cabbage (serve with brown rice to get your whole grains in too!), or go Italian and order white bean and escarole soup – one of my favorites! For dinner, prepare my simple lemon kale (click here for recipe), and serve alongside chicken and mashed sweet potatoes (see Day 4 for including more sweet vegetables in your diet).  You can also start your meal off with a gorgeous salad with arugula and mixed greens.

Take this one step further and leave Santa some steamed greens instead of cookies this year! He will appreciate the midnight energy boost

Want more ideas? Check out this useful article http://www.associatedcontent.com/article/2349860/dark_leafy_greens_add_to_your_diet.html?cat=5

On the fourth day of Christmas, my body said to me… “Eat more sweet vegetables please.”

 

Did you know that sweet vegetables like sweet potatoes, beets and butternut squash could actually help curb your sugar cravings?  Come winter in the Northeast, nature doesn’t provide a lot of fruits to nurture our innate sweet tooth, but she does produce delicious sweet vegetables that are choke full of nutrients, and help soothe your internal organs, and satisfy your daily sweet cravings.  Sweet root vegetables like beets or sweet potatoes can be eaten roasted, baked, boiled, in soups, or even as dessert (i.e. sweet potato or pumpkin pie). 

Not only do they naturally curb your sugar cravings, but sweet vegetables are energetically grounding, which helps to balance out the spaciness or “high” you might feel after eating other kinds of sugary foods.  And the best part is, the more healthy foods you add into your diet, the fewer unhealthy ones you will consume.

Today, go out and buy a root vegetable or squash and try a new recipe. Perhaps you’d like to start a meal with some butternut squash soup (IMAGINE sells great boxed b’nut squash soup if you want to cheat a little), have some roasted beets with feta cheese and toasted walnuts as a side dish, or snack on some sweet potato “chips” in between meals (see recipe below). 

Do you have any favorite root vegetable or squash recipes? If so, post them here!

Enjoy!

Sweet Potato Fries/Chips

Ingredients:

2 sweet potatoes (for 4 servings)

Extra Virgin Olive Oil (EVOO)

Thyme, Dill or Cinnamon, depending on taste preference

Pepper/Salt

Take 1 sweet potato, wash and peel it. Slice it lengthwise or width wise into thin strips or circles (size and shape depend on if you want more chips or fries).  Toss in a bowl with Extra Virgin Olive Oil (EVOO), black pepper and spice of your choice.  Spread on a baking sheet lined with parchment paper.  Bake in oven at 350 for about 35-40 minutes or until soft. Rotate sheet half way through to ensure even baking. Potatoes should be soft to the touch and able to slide a fork through with no problem.   These are a great side dish and alternative for fries. You can also snack on them as chips.

On the third day of Christmas, my body said to me… “Eat more whole grains please.”

Your task for today: Eat whole grains instead of refined

Americans LOVE white bread and other processed foods, but over the years, more people have started to incorporate whole grain breads and other “whole” products into their diet. While whole wheat bread is better than your average white loaf, it still does not fit the category of “whole grains.”  A whole grain contains bran and germ as well as the endosperm, in contrast to refined grains, which retain only the endosperm one that has not been refined.  Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E and the B-

Photo courtesy of Bob's Red Mill

complex vitamins.  Brown rice, quinoa, millet and rolled or steel cut oats are examples of whole grains. Whole grains are absorbed in the body more slowly than refined grains because they contain a significant amount of fiber. Because they are absorbed more slowly, they provide sustained and high-quality energy, and help to regulate blood sugar levels. 

You can find whole grains like brown rice, quinoa, oats, millet, spelt and wheat berries prepacked, with cooking instructions included, but try buying them in the bulk food section. This way you can be sure to get the freshest grains possible. Grains should be stored in glass containers for a maximum of six months.

The best thing about grains is that they can be included in any meal, and are great for leftovers. Eat them for breakfast with cinnamon and walnuts, throw leftover grains into a wrap, soup or salad for lunch, or use them as a side dish for dinner.

 To cook grains, follow these basic guidelines:

 1. Measure the grains, check for bugs or unwanted material, and rinse in cold water.

2. At this point, you may soak grains for six to eight hours, which will make them more digestible and reduce

    cooking time. (Soaking is optional.)

3. Drain the grains and discard the soaking water.

4. Add grains to recommended amount of water and bring to a boil.

5. A pinch of sea salt may be added to all grains but amaranth, kamut, spelt and wheat berries (it interferes with

    their cooking time).

6. Reduce heat, cover and simmer for the recommended time.

 Taken from Integrative Nutrition

Note: Grains can be rough on the stomach, so be sure to chew your grains well and mix them with saliva. Digestion begins in the mouth, so savor every bite.

Start today with this delicious Holiday Great Grain Recipe: Brown Rice & Roasted Root Vegetables

 (4 servings)

Ingredients:

1 cup brown rice, soaked for at least 1 hour, rinsed and drained in a fine mesh strainer

1 cup water or broth (for a heartier flavor)

Sea salt, optional

Diced carrots*

Diced parsnips*

Diced butternut squash*

Fresh thyme

Dried cranberries

Dressing: *

Juice of several lemons  (you could use oranges later on when they are in season)

Extra virgin olive oil, Sea salt

 Directions:

1.      Bring rinsed and drained rice to a boil with water or broth and salt

2.      Cover and reduce flame to lowest point.  Cook for 30-35 minutes until water is absorbed.

3.      Meanwhile, cut up vegetables and put in a bowl with some olive oil and a bit of fresh thyme and salt.  Coat vegetables in oil and roast in oven at 350F until soft and tender (about 30 minutes)

4.      Spread cooked rice on large platter to cool partially.  Add to vegetables, cranberries and mix together

5.      Make vinaigrette by combining lemon juice, olive oil and salt to taste (essentially 2 parts juice to one part oil.  Combine all ingredients and serve

 * You can use whichever vegetables or dressings you enjoy

On the second day of Christmas, my body said to me… “Practice cooking.”

Your task for today: Get into the kitchen!

Let’s face it: you need to cook some of the time to get healthy. Being in charge of your food (what you eat and how it is prepared) is essential to good health.  Unless you are extremely cautious, eating out often will promote overeating, and eating too much sugar, salt, meat and processed foods.  You are less likely to consume adequate vegetables, especially leafy greens.

So today, this second day of Christmas, make the effort to get back into the kitchen.  Click here to read about simple ways to do this, and get started!

12 Days of Christmas Healthy Holiday Challenge: Day 1

Image courtesy of Business Week

Your task for today: Make water your main beverage, replacing all other drinks.

One of the best and easiest things to do for your body is to drink more water! Most of us are aware of the importance of drinking water, but few of us drink enough water.  Instead, we consume soft drinks (soda or pop if you will), juices, and other sugary drinks, in addition to teas and coffee.  In fact, soft drinks account for 25% of all drinks consumed in the U.S., and it’s been tallied that the average American visits Starbucks coffee shops about eight times per month  (some of us much much more!).  Some of you may be thinking, “So what? All drinks are liquid and liquid has water, right?” Wrong.  Nothing can replace the benefits of water.

Drinking plenty of water is critical to help keep your organs functioning, your skin clear and hydrated, and your energy levels up. Not drinking enough water may lead to poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.  If you suffer from any of these, try drinking more water throughout the day. You may start to see results immediately or it may take a few days. I used to get a lot of skin breakouts until I replaced most my fluids with water.  It really does work!

Now water is my main beverage.  I like to start out each day, before I even get out of bed, with a tall glass of water to help flush my kidneys and freshen up my system, preparing it for the day ahead. I leave a glass at my bedside so it I ready for me in the morning.  I usually follow that with a warm mug of plain water with lemon, as advised by Dr. John Douillard, teacher of Ayurvedic medicine, natural health, fitness, and nutrition.  Douillard explains that warm lemon water helps to cleanse the lymphatic system, which is responsible for draining fluid back into the bloodstream from the tissues, filtering the blood and fighting infection.

Throughout the day, keep a bottle or cup of water accessible, whether you’re on the go or sitting at a desk. I advise my clients to purchase an eco-friendly container for their water to reduce plastic bottle waste, and to make drinking the water more enticing.

Drinking more is a great way to begin this 12 days of Christmas Health challenge.  Not only will you start to notice the positive effects stated above, but if you replace other beverages with water, you will take in fewer calories and sugar throughout the day, and you will save money.  Who knows, you may even start to see some pounds drop off before the holidays!

12 Days to Better Health

On the first day of Christmas, my true love gave to me….

12 more days til Christmas and perhaps you feel you have fallen into an unhealthy rut since Thanksgiving.  This year, I’d like to offer a challenge that will help you get in shape for the holidays.  12 more shopping days, 12 more wrapping days, 12 days to start making a healthier life!  How are we going to do it? With the 12 Days to Better Health!

One of the tools I learned during my schooling at the Institute of Integrative Nutrition was the “12 Steps to Better Health.”  This tool, highlighted in Integrative Nutrition: Feed your hunger for health & happiness by Joshua Rosenthal emphasizes that “drastic, sudden shifts are difficult to maintain because they force people to repress their food cravings and imbedded eating habits…leading to internal stress that builds until people fall off the wagon and the diet fails.”  Rosenthal stresses that a gradual introduction of basic changes allows people to create a larger shift without as much effort.

I want to add a holiday twist to this, offering a 12 days til Christmas challenge.  To follow the 12 step program, simply choose one task and focus on that for one day. The next day, move onto the next task. Hold yourself accountable by outlining 3 main things you can do to make this change happen, and if you need the extra acccountability, establish a buddy system – someone to check in with on a weekly basis.

Taken from Advanced Embroidery Designs

12 Days to Better Health

Day 1. Drink more water

Day 2. Practice Cooking

Day 3. Increase whole grains

Day 4. Increase sweet vegetables

Day 5. Increase leafy greens

Day 6. Experiment with proteins – especially plant-based proteins

Day 7. Eat less meat, dairy, sugar and chemicalized junk foods; consume less coffee, alcohol and tobacco

Day 8. Develop easy and reliable habits to nurture your body

Day 9.  Have healthy relationships that support you

Day 10. Find physical activity that you enjoy and do it regularly

Day 11. Find work you love or a way to love the work you have

Day 12. Develop a spiritual practice.

(Taken from Integrative Nutrition: Feed your hunger for health & happiness)

My next 12 blog entried will focus on each one of these. Let’s do these tasks day by day together! I would love to hear your thoughts, comments and questions. Let me support you as you make one simple change a day!

Creating a healthy home space

I am not an expert in Feng Shui, in fact I know very little about it, but I do know that setting your home is often a reflection of who you are and what is going on in your life. Often I see clients who complain about the clutter in their homes as an obstacle or excuse for getting healthy. Clutter on the dining room table prevents eating at the table and promotes mindless eating.  Clutter in the cabinets and the refrigerator may leave little space for healthier snacks and foods.  Likewise, clutter in the living room or bedroom may discourage open communication needed for a healthy relationship.  Basically, clutter reflects and may even create more clutter in your life – emotionally, mentally, and physically.  On the flip side, excessive neatness often reflects the need for perfection, and this need for perfection may also be seen in your eating or health habits. For example, you may be the type of person who strives for perfection and control in every aspect of your life, including food. Food is then no longer fuel for you body, but something you can manipulate.

Your home should be a place where you can relax and feel happy.  With the holidays upon us, it is the perfect time to start organizing and sorting through your things.  As you swap your home furnishings and decorations for the holiday décor, evaluate your home elements and ask yourself if you like it, need it, want it.  If not, put it in a box marked “give away” or “garage sale.”  Recently, my husband and I decided that our living room needed a makeover. It just wasn’t the warm, comfortable space we wanted.  Because neither of us have much of a knack for design, we enlisted the help of an interior designer to help us choose the things we didn’t need, as well as replace our furniture with pieces that warmed the room and invited a cozy atmosphere.  (You can see our before and after photos at Fine Green Design http://finegreendesign.com/blog/2009/11/from-before-to-after/)

Too many things, wrong colors, or a crowded space can create unwanted tension in the home.  If you come home after a hard day’s work to clutter and mess, you will likely feel more stressed. If you constantly stare at that couch day after day, wishing you had something different, well, that may provoke negativity.  On the other hand, setting your home space as a comfortable and relaxing environment can change your mood at the end or beginning of each day.  A positive mood will encourage a healthier lifestyle all around.

What does your home say about you? Are you happy with the way it looks? Does something need to be changed? Is there anything you can get rid of that is preventing you from being healthy? 

Here are some tips to declutter:

1.  In the kitchen: Get rid of any unhealthy or tempting foods and replace them with healthier alternatives and fresh produce.  Put fruit out on the counter instead of cookies.  Look through your fridge and pantry and toss anything expired.

2.  In the living room: Choose furnishings and decorations that evoke a happy and peaceful feeling, and promote conversation.

3.  In the bedroom or loft: Create an atmosphere that promotes relaxation and comfort to help you wind down from a busy day. Remove any objects that create stress or a restless mind. Buy lavender scented candles or room mist to help calm your senses.

One Lonely Green Apple

Not too long ago, there was a gorgeous glass bowl full of bright green Granny Smith apples in the center of my dining room table. Now, there is one lonely green apple left. I got to thinking of all the delicious recipes I have made of the past few weeks with these delightful, unique apples. I say “unique” because there are few apples that lend such a crisp, tart flavor as the Granny Smith. And this particular flavor is especially useful in certain dishes. So I want to dedicate this blog entry to the Granny Smith, showcasing its splendor in several different recipes.

How I have used the Granny Smith over the past few weeks.

Cabbage Slaw:  Combine lightly steamed red and green cabbage with raw chopped apple and toasted walnuts. Drizzle with a bit of olive oil, salt and pepper for a refreshing and seasonal fall dish.  You can also bake red cabbage with the apples and sprinkle on some walnuts towards the end.

Endive, Radicchio and Apple salad:  My husband and I adore this salad. It is light and demonstrates the beauty of bitter flavors from the greens combined with the sweetness of the apple. We like to add in toasted pine nuts for crunch and texture, as well as some pieces of goat or feta cheese for extra sweetness. This is a great way to start a delicious supper.

Corn bread stuffing:  We didn’t have a traditional Thanksgiving meal this year, so my husband and I spent the few days after cooking up mini Thanksgiving recipes. Of course, I couldn’t go without stuffing. I combined celery, leek, chopped almonds, sausage, dried cranberries and diced apple with corn bread and a bit of chicken stock.  The apple, along with the cranberries, provided a nice sweet, but tart flavor to the dish.

Baked Apple Dessert: This is a recipe I’ve shared with clients and included in my cooking classes over and over. It’s the perfect fall dessert, and so easy to make.

Baked Cinnamon Apple Wedges

An easy, healthy alternative to apple crisp or apple pie.

Ingredients: (serves 4)

2 Apples (granny smith or your preferred apple) – sliced

2 T Butter

Cinnamon

Directions:

1. Preheat oven to 375F. Melt butter over low heat. Add to a bowl
2. Add cinnamon and apple slices and toss until apples are coated
3. Lay apples out on a parchment covered cooking sheet. Sprinkle with brown sugar or agave nectar or maple syrup (your choice)
4. Bake for about 25 minutes until soft.
5. Remove and serve with ice cream or yogurt or top with granola (or just eat by themselves!)

Whichever way you dice your apple, be sure to include the Granny Smith in your next meal.  Who knows what I will do with that last apple in the bowl – maybe I will just slice it up and eat it!

If you have any great Granny Smith Apple recipes you would love to share, send them my way!

Find out more about the Granny Smith here: http://www.produceoasis.com/Items_folder/Fruits/GSmith.html