Be Healthy, Be Happy, Be Well

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2010-07-01T22:19:00.000-04:00

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Whole Wheat Blueberry Banana Bread Muffins

2010-06-29T07:38:00.000-04:00

I found this incredible recipe here.

Ingredients:
2 cups whole wheat flour
1/3 cup sugar
1 egg
1/2 cup unsweetened applesauce
1/2 teaspoon salt
1 teaspoon baking soda
1 teaspoon vanilla extract
4 ripe bananas, mashed
1/2 cup blueberries

Directions:
Preheat oven to 350 degrees. Place muffin cups in muffin tins.
Mix sugar, applesauce, and egg until creamy and light yellow. Add bananas and vanilla. Add flour, baking soda, and salt. Stir until completely smooth. Fold in blueberries. Spoon the batter into the muffin tins. Top with course sugar.
Bake for 20-25 minutes, until toothpick poked in center muffin comes out clean.

All I can say is, "WOW!" These muffins are so good. You won't even need butter. You must try them!
Be Well!

Homemade Trail Mix

2010-06-21T12:00:00.007-04:00

Home Touch Trail Mix
from Integrative Nutrition

Ingredients:
2 cups almonds, raw
1 cup pecans
2 cups walnuts, raw
2 cups pumpkin or squash seed, raw
2 cups dried cranberries (unsweetened)
1 tablespoon olive oil (optional)

Directions:
1. In a bowl mix together almonds, pecans, walnuts and seeds. Cover with water and soak overnight.
2. Preheat oven to 300 degrees.
3. Rinse and discard soaking water.
4. Add cranberries and add olive oil. Mix until everything is coated well.
5. Spread the mixture out evenly on baking sheet and place in the oven for about 20 minutes or until you can smell the roasting nuts and they start to turn a lot.
6. Cool and store in air-tight glass container.

Notes:
* Try any nuts and dried fruits you like
* The nuts and seeds can be soaked for a few hours to help their digestibility

This is a great snack to make before a road trip. Enjoy and Be Well!

Potatoes!!!

2010-06-14T08:00:00.021-04:00

I've been cooking potatoes today! Did you know that potatoes are full of vitamins and minerals and if eaten in moderation (and I'm not talking about eating McDonald's french fries) they are a great addition to your diet.

One medium potato is loaded with Vitamin C, Thiamin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium, Potassium, Copper and Dietary Fiber.

This morning I peeled a medium potato, grated about 1/2 of it and put the other 1/2 in the refrigerator for later. I put a little EVOO in a pan, dropped in the grated potato with a little salt, pepper and paprika. It was yummy and much healthier than getting hash browns from the diner.

French fries, unfortunately, are a staple in American diets. Most fries are loaded with fat, calories and chemicals...YUCK! If you can't live with out french fries, like most of us, then make them at home.

This afternoon, I made healthy french fries to go along with my salmon burger. I cut the remaining 1/2 potato into strips and coated with EVOO, salt, pepper and paprika (a lot of paprika; I like the kick!). I baked in a 425 oven for about 25-30 minutes. They came out crispy, spicy and YUM!

There are many more options for potatoes other than hash browns and french fries. I encourage you to add a little potato to your diet, in moderation of course.

By the way, the blog has a new look. Come on over and check it out!

Be Well!

Spinach in a smoothie...really?

2010-06-06T20:27:00.000-04:00

Every time I mention using spinach in a smoothie I get weird looks. Yes, spinach in a smoothie is not only nutritious but delicious!! I know, it may be hard to imagine and the green color of the smoothie can be a turn off but seriously people, green smoothies are fantastic!

Benefits of spinach: Spinach is loaded with vitamins A, C, K plus fiber, magnesium, calcium, folic acid and iron. Spinach helps protect against osteoporosis, heart disease, several cancers & arthritis just to name a few.

Here's what you do:
Grab a few handfuls of spinach and throw into a blender with rice, soy or cow's milk, a tbsp of chia seeds and a handful of fruits. Just blend and enjoy!! That's it. Super easy and healthy.

Check out green smoothie recipes here and here.

Wheatgrass Recipes

2010-06-06T13:05:00.002-04:00

Simply Green Juice
from Wheatgrass for Life

Ingredients:
Stalk of celery
4 large spinach leaves
Half cup parsley
2-3 inch round of wheatgrass
1/4 cup water (optional)

Directions:
Wash greens thoroughly, cut up celery and juice
Dilute with water if desired

Super Chia Detox Green Monster
from Green Monster Movement

Ingredients:
1.25 cup PC low-fat soy milk
1/4 cup water (or a bit more to thin out)
2 cubes ice
1 T chia seeds
3 organic kale leaves (or use spinach)
1 squirt Kyolic Liquid Garlic extract
1/3 cup canned pumpkin
1/2 t cinnamon
pinch of nutmeg
1/2 scoop Amazing Grass Wheat Grass

Directions: Add all ingredients into the blender except ice and blend. Add ice last and crush on ice setting. Pour into a glass and enjoy.

Crispy BBQ Chicken Fingers

2010-05-17T08:00:00.002-04:00

All I can say is "Wow." You HAVE to try this recipe. I found this on How Sweet's blog.

Crispy BBQ Chicken Fingers

Ingredients:
1-2 lbs boneless, skinless chicken tenders
2 cups lowfat buttermilk
1/4 cup BBQ sauce (I used Dinosaur BBQ sauce...so delicious and it's sold at Whole Foods)
2 cups panko bread crumbs
1/4 cup whole wheat flour
2 tablespoons McCormick’s BBQ Seasoning
1 teaspoon sea salt
1 teaspoon garlic powder

Directions:
Combine buttermilk and BBQ sauce in a baking dish. Add chicken to buttermilk. Marinate for 2 hours or overnight.
Preheat oven to 450.
Combine panko, BBQ seasoning, garlic powder, salt, and flour in a large bowl. Coat chicken pieces in panko mix, then lay on a wire rack sitting on a baking sheet. Continue with remaining chicken pieces. Spray each piece with cooking spray or olive oil.
Bake for 10-12 minutes, flip, coat with cooking spray, and bake for another 10-15 minutes.
When finished, brush with BBQ sauce.

Let me know how you like this!

Irish Buttermilk-Oatmeal Raisin Scones

2010-05-16T08:00:00.001-04:00

I always like to mention the source of the recipes I try but can't for the life of me remember where I got this one :(

Irish Buttermilk-Oatmeal Raisin Scones

Ingredients:
1 stick unsalted butter, frozen
1 3/4c all purpose flour (I used 1c all purpose and 3/4c whole wheat)
1/3c brown sugar, lightly packed
1/2 tsp salt
3/4 tsp baking soda
1 tsp baking powder
3/4c quick oats (I used rolled oats b/c I had those on hand)
1/2c golden raisins (I used regular raisins b/c I like them better)
1/4 tsp cinnamon
3/4c lowfat buttermilk plus some to brush over top
sugar to sprinkle

Directions:
Preheat oven to 375 degrees.
Grate butter and then put back in the freezer
In a large bowl combine flour, brown sugar, salt, baking soda & baking powder
Fold in oats, raisins & cinnamon
Next, fold in frozen butter until combined
Add buttermilk and combine
Using a rolling pin, or a round thermos b/c I don't have a rolling pin, roll out the batter on a floured cutting board (or your counter) into a square 1 1/2" thick.
Using a knife, cut the square into 4 equal squares and then cut each square diagonally into triangles.
Place triangles on baking sheet, brush tops with buttermilk and sprinkle with sugar
Bake for 18-20 minutes making sure to rotate the pan after about 9 or 10 minutes

The scones should be golden brown on top and a little darker on the bottom.

Ok, so I know my scones are not quite triangular and they turned out a little larger than I would have liked but believe me, they taste good!

Carrot, Coconut Pankcakes

2010-05-14T10:40:00.002-04:00

What you need:
Pancake mix
1-2 small carrots, shredded
1/4c shredded coconut or sub coconut milk for the milk on mix
cinnamon, nutmeg and any other spices you may enjoy
powdered sugar

Directions:
Follow directions on pancake mix
Add spices, shredded carrot and coconut
Cook until golden brown and garnish with a little powdered sugar

*You can also add nuts and raisins to make it more like carrot cake pancakes. Be creative!

10 Life Lessons You Should Unlearn

2010-05-06T08:00:00.001-04:00

10 life lessons you should unlearn (article here)
By Martha Beck, O, The Oprah Magazine

1. Problems are bad

You spent your school years solving arbitrary problems imposed by boring authority figures. You learned that problems -- comment se dit? -- suck.

But people without real problems go mad and invent things like base jumping and wedding planning.

Real problems are wonderful, each carrying the seeds of its own solution. Job burnout? It's steering you toward your perfect career. An awful relationship? It's teaching you what love means. Confusing tax forms? They're suggesting you hire an accountant, so you can focus on more interesting tasks, such as flossing. Finding the solution to each problem is what gives life its gusto.

2. It's important to stay happy

Solving a knotty problem can help us be happy, but we don't have to be happy to feel good.

If that sounds crazy, try this: Focus on something that makes you miserable. Then think, "I must stay happy!" Stressful, isn't it? Now say, "It's okay to be as sad as I need to be." This kind of permission to feel as we feel -- not continuous happiness -- is the foundation of well-being.

3. I'm irreparably damaged by my past

Painful events leave scars, true, but it turns out they're largely erasable. Jill Bolte Taylor, the neuroanatomist who had a stroke that obliterated her memory, described the event as losing "37 years of emotional baggage." Taylor rebuilt her own brain, minus the drama.

Now it appears we can all effect a similar shift, without having to endure a brain hemorrhage. The very thing you're doing at this moment -- questioning habitual thoughts -- is enough to begin off-loading old patterns.

For example, take an issue that's been worrying you ("I've got to work harder!") and think of three reasons that belief may be wrong. Your brain will begin to let it go. Taylor found this thought-loss euphoric. You will, too.

4. Working hard leads to success

Baby mammals, including humans, learn by playing, which is why "the battle of Waterloo was won on the playing fields of Eton."

Boys who'd spent years strategizing for fun gained instinctive skills to handle real-world situations. So play as you did in childhood, with all-out absorption.

Watch for ways your childhood playing skills can solve a problem (see #1). Play, not work, is the key to success. While we're on the subject...

5. Success is the opposite of failure

Fact: From quitting smoking to skiing, we succeed to the degree we try, fail, and learn. Studies show that people who worry about mistakes shut down, but those who are relaxed about doing badly soon learn to do well. Success is built on failure.

6. It matters what people think of me

"But if I fail," you may protest, "people will think badly of me!" This dreaded fate causes despair, suicide, homicide.

I realized this when I read blatant lies about myself on the Internet. When I bewailed this to a friend, she said, "Wow, you have some painful fantasies about other people's fantasies about you."

Yup, my anguish came from my hypothesis that other people's hypothetical hypotheses about me mattered. Ridiculous! Right now, imagine what you'd do if it absolutely didn't matter what people thought of you. Got it? Good. Never go back.

7. We should think rationally about our decisions

Your rational capacities are far newer and more error-prone than your deeper, "animal" brain. Often complex problems are best solved by thinking like an animal.

Consider a choice you have to make -- anything from which movie to see to which house to buy. Instead of weighing pros and cons intellectually, notice your physical response to each option. Pay attention to when your body tenses or relaxes. And speaking of bodies...

8. The pretty girls get all the good stuff

Oh, God. So not true. I unlearned this after years of coaching beautiful clients. Yes, these lovelies get preferential treatment in most life scenarios, but there's a catch: While everyone's looking at them, virtually no one sees them.

Almost every gorgeous client had a husband who'd married her breasts and jawline without ever noticing her soul.

9. If all my wishes came true right now, life would be perfect

Check it out: People who have what you want are all over rehab clinics, divorce courts, and jails. That's because good fortune has side effects, just like medications advertised on TV.

Basically, any external thing we depend on to make us feel good has the power to make us feel bad.

Weirdly, when you've stopped depending on tangible rewards, they often materialize. To attract something you want, become as joyful as you think that thing would make you. The joy, not the thing, is the point.

10. Loss is terrible

Ten years ago I still feared loss enough to abandon myself in order to keep things stable. I'd smile when I was sad, pretend to like people who appalled me.

What I now know is that losses aren't cataclysmic if they teach the heart and soul their natural cycle of breaking and healing.

A real tragedy? That's the loss of the heart and soul themselves. If you've abandoned yourself in the effort to keep anyone or anything else, unlearn that pattern. Live your truth, losses be damned. Just like that, your heart and soul will return home.

Mango-Avocado Rolls

2010-05-04T08:00:00.001-04:00

Mango-Avocado Rolls
(from Vegetarian Times)
Ingredients:
Serves 4

2/3 cup diced avocado
2 Tbs. lime juice
2 tsp. grated lime zest
2/3 cup finely chopped red bell pepper
1/2 cup vegan cream cheese, softened
1/3 cup thinly sliced green onions (white and pale green parts)
1/3 cup chopped cilantro
1 tsp. chile sauce, such as sriracha
8 81/2-inch Vietnamese rice paper wrappers (you can also try this with a whole wheat or sprouted wrap)
2 cups alfalfa sprouts
1 1/2 cups thinly sliced fresh mango

Directions:

1. Combine avocado, lime juice, and lime zest in small bowl. Stir in bell pepper, cream cheese, green onions, cilantro, and chile sauce; set aside.

2. Fill large bowl (9-inch diameter) with warm water. Submerge 1 rice paper wrapper 10 seconds in water, or just until it becomes soft. Remove wrapper to flat work surface, and let rest 30 seconds; it will become more pliable.

3. Spoon scant 1/4 cup avocado mixture just below middle of rice paper wrapper, leaving 1-inch border on either side. Top with 1/4 cup alfalfa sprouts and 2 to 3 mango slices. Fold bottom of rice paper wrapper up over filling, pressing filling as you go. Fold both sides of rice paper inward. Gently press to seal. Roll up wrapper to top edge. Brush water on top edge, if necessary, to seal. Repeat with remaining wrappers, avocado, sprouts, and mango.

Spring Sprouting Steamer

2010-05-03T10:01:00.002-04:00

Spring Sprouting Steamer

Prep Time: 3 minutes
Cook Time: 5 minutes
Yield: 4 servings

Ingredients:

1 zucchini
1 summer squash
1 package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)
3 tablespoons of freshly chopped tarragon
1 tablespoon of ghee (clarified butter) or butter
4 lemon wedges
salt to taste

Directions:

1. Slice zucchini and summer squash in discs about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.

2. Toss with tarragon, ghee and salt in bowl.

3. Serve with lemon wedge.

Note: Try fresh herbs like parsley, dill, cilantro or mint for a totally different taste.

What are chia seeds?

2010-05-03T08:00:00.018-04:00

You've probably heard about chia seeds but what are they? Chia (salvia hispanica) is an edible seed loaded with omega-3 fatty acids, fiber, calcium, zinc, magnesium, phosphorous, copper, iron, niacin and antioxidants.

In addition to containing all of those goods things mentioned above, chia combines with liquids in your stomach and creates a gel-like consistency which slows the conversion of carbs into sugar. This will help you stay full longer and will keep your blood sugar from fluctuating.

Its mild flavor makes it easy to incorporate into your diet. Try adding a scoop to your smoothie, oatmeal or yogurt. You can also add a few scoops to your baked goods, grind it up to make flour or sprout it and add to sandwiches or salads. Give it a try and let me know how you like it!

I did it!!!!

2010-04-27T08:00:00.001-04:00

Affirmations

2010-04-22T08:00:00.000-04:00

I bet you think daily affirmations are silly. I know I did. But after giving them a try I noticed that somehow I felt different. I was calmer, happier and more centered. A great source for affirmations is Louise L. Hay. She has books and wisdom cards which I find very positive. Yes, some of them are hokey but for the most part they make sense. Here are a few from Louise.

I love being me. I no longer judge or criticize myself. I am free to love who I am.

I am perfect exactly as I am. If I wait until I become perfect before I love myself, I will waste my whole life. I am already perfect right here and right now.

I am good enough. I am not restricted by old, limiting beliefs from my family or from society.

I deserve only good in my life. I release other people’s fears and limitations. I think my own loving thoughts.

I love and accept myself right now. I am in the process of becoming my own best friend-the person I am most joyous to be with.

I am worth loving. At least three times a day, I stand with my arms wide open and say, “I am willing to let the love in It is safe to let the love in.”

I release all old hurts and forgive everyone, including myself. I can never get even. Revenge does not work, because what I give out comes back to me. The buck has to stop somewhere.

You can also make your own. Take something you are negative about and turn it into a positive. For instance, if you hate your thighs you can say, “My thighs helped me run 3 miles today and for that I am grateful.” Or, if you feel you are not lovable you may want your affirmation to be “I am lovable” or “I am worthy of love.” Whatever your negative thoughts are write them down and turn them into a positive statement. The more you do this the more you will start to love yourself.

Put your affirmations in a place that will allow you to see them every day (front door, mirror, computer monitor). I have my favorite affirmation taped up next to my front door. When I leave every morning I get a little positive energy flowing before the craziness of the day sets in.

Be Well!

Green Smoothie

2010-04-19T08:00:00.001-04:00

My friend Valerie has an amazing recipe for a green smoothie. I can't wait to try this one!

Peach Cobbler Green Smoothie:
2 cups raw baby spinach
5 oz frozen peaches
2 cups sweetened vanilla almond milk (try the unsweetened version, it's still sweet but has less sugar)
2 tablespoons ground flax seed
1 tablespoon ground cinnamon

Asking for HELP!

2010-04-17T16:32:00.010-04:00

One of my New Year's goals was to run the Country Music 1/2 Marathon. I even blogged about wanting to do it in October. Now it's 1 week away and I am really nervous. My training has been inconsistent up until about a month ago.

My biggest problem...I didn't ask for HELP! Why is it so hard for us to ask for help? Does asking for help make you feel weak? Insecure? Are you afraid of being rejected?

I felt insecure about asking for help. I thought no one would want to run with me because I am super slow and would hold them back. I was also afraid of being judged as a crappy runner or completely crazy for attempting to run 13 miles when I am not in the best shape.

About a month ago I finally met my friend SM in Central Park and it was great! In the last month she's had me running up and down hills, doing drills and speed work. Although I was nervous about my slow speed she was thrilled. She usually runs solo and was so excited to have someone to talk to (she's a talker) even though I couldn't talk back. (I cannot talk while running. It's either talk or breathe and I choose breathing!) After a month of working with her I feel a little more confident about the race. I do plan to continue our runs together after the race. We motivate each other and generally enjoy our runs, even if she is going at a much slower pace for my benefit :)

I often think about all the time I wasted by not asking for help. My friend never judged me, in fact, she has been extremely positive and motivating. Asking for help is not a sign of weakness and you should not be afraid to ask your friends and family for assistance when needed. Asking for help is a proactive and mature approach to problem solving. Next time I will not wait so long to get the help I need.

Next Saturday, I am taking the plunge and going for it. I imagine I will walk a lot of it which is ok with me. My goal has always been to cross the finish line. Wish me luck!!

Cook Once, Eat Twice

2010-04-15T08:00:00.000-04:00

I am a huge fan of cooking once and eating twice....or more. I live alone and always found cooking for 1 to be a waste of energy. In the past I would go for quick, processed, frozen meals and take-out over cooking. This is not only unhealthy but very costly as well!

In the last year I have made a huge effort to cook more. One of my favorite recipes is Black-Bean Quinoa Salad which is easy to make and freezes well. Anytime I cook chicken or fish I cut the piece in 1/2 and bring the other 1/2 for lunch the next day. With grains such as couscous, quinoa or brown rice I will make 2 or more servings so that I have them around during the week. I also keep regular and frozen veggies in the house at all times. With all this extra food there is no excuse for not throwing together something yummy for lunch & dinner.

I also like to freeze baked goods. As much as I love to bake, I also love to eat! This is dangerous. To make sure I don't scarf down an entire loaf of pumpkin bread or a dozen muffins I freeze what I bake. After it's cooled I cut the bread into slices and wrap in foil or wax paper. For muffins I just put them in a large Tupperware container. When I feel the need for bread or a muffin I just grab it from the freezer. Since these are homemade they are much healthier than what I would find at my local deli or bakery.

Whether you cook for yourself or for your family cooking extra is the way to go. Leftovers will not only save you time but will save you calories and $ as well.

Be Well!

Time Management

2010-04-12T08:00:00.001-04:00

Have you ever wished for a few more hours in the day? The secret to managing your time well isn't working more hours. The secret is working smarter, not harder. It is about prioritizing the important things and learning to use the time you have more efficiently and effectively.

Some of us, by nature, organize and get tasks out of the way before we relax, while others of us play first and work later. It is important to first recognize which type you are and whether your style is allowing you to have the life you really want. Maybe you are super-organized at work, but burned out because you don't know how to make time for yourself. Maybe you are naturally a less organized person who knows how to relax, but you are dissatisfied because you aren't fulfilling your goals and dreams.

Rather than labeling yourself or beating yourself up, realize that time management is an area of your life that you can strengthen. Like a new muscle, it takes practice and repetition to make it stronger. To help you get started, here are some steps to streamline your days at work and at home. Try the first one or two that jump out at you:

*Allocate time for planning and organizing.

*Create to-do lists that are realistic, not intimidating. Use only one to-do list.

*Under-schedule your time: Leave time for the unexpected and for interruptions. When you estimate how long something will take, add on a third of that time.

*Schedule your time in a way that reduces interruptions that lower your productivity.

*Practice the art of intelligent neglect: Eliminate trivial tasks.

*Prioritize what is most important and do that first.

*Consider your biological prime time: At what time of day do you work best? Plan to do your most important work at that time.

*If you say yes to everything that comes your way, learn to say no.

*Ask for help and delegate.

*In the evening make your to-do list for the next day, so it will be out of your brain and on a piece of paper. Leave work with a clear head and a clean desk.

*Acknowledge yourself daily for all that you have accomplished.

Also take a look at the two biggest hindrances to using time effectively: procrastinating and lacking purpose. We usually procrastinate when a task seems too daunting, too large or too complex, or when we feel we won't be able to handle it. When you get that "deer in the headlights" feeling, try breaking the large task into smaller, manageable action steps and start with the first one. We also often drag our heels or use our time inefficiently because we are bored, unengaged and uninspired. The most effective people will tell you that they love what they do. When it comes to managing your time, you may need to ask the larger questions, "Am I doing what I love to do? Am I doing something meaningful to me?"

As you strengthen your new time management muscle, keep your focus on getting organized so that you can live the life you came here for. Instead of being a chore, good time management can be your ticket to more fun, greater satisfaction and a vibrant, exciting life.

Be Well!

2010-04-08T08:00:00.002-04:00

I had this delicious salad the other night for dinner w/homemade orange vinaigrette dressing (recipe below).

Ingredients:
3 tbsp fresh squeezed orange juice
3 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
¼ tsp sea salt
Pepper to taste

Directions:
Whisk everything together and pour over salad. So simple!

Spinach & Mushroom Melts

2010-04-05T08:00:00.001-04:00

Spinach & Mushroom Melts
from Vegetarian Times
Serves 4

Ingredients:
8 oz. portobello mushroom caps (about 4 medium), stemmed
2 Tbs. pine nuts
1 Tbs. olive oil
4 green onions (white and pale green parts), thinly sliced
1 clove garlic, minced (1 tsp.)
1/2 lb. fresh spinach, stemmed and coarsely chopped
4 slices country bread, 1/2-inch thick, lightly toasted
3/4 cup shredded smoked mozzarella (I used smoked cheddar b/c I couldn't find smoked mozz. in the store)

Directions:
1.Preheat oven to 400F.
2.Wipe tops of mushroom caps. Using spoon, remove gills from inside caps, and discard. Cut caps in quarters, and thinly slice.
3.Toast pine nuts in large nonstick skillet over medium-high heat, stirring often, until golden and fragrant, 1 to 2 minutes. Transfer pine nuts to bowl.
4.Heat 1/2 Tbs. oil in same skillet over medium-high heat. Add mushrooms and green onions, and cook, stirring often, until mushrooms begin to soften, 4 to 5 minutes. Season with salt and pepper to taste. Transfer mushroom mixture to large bowl.
5.Add remaining 1/2 Tbs. oil to skillet, and heat over medium-high heat. Add garlic, and cook, stirring, 15 seconds. Add spinach, and toss until wilted, about 2 minutes. Remove from heat, and add to mushroom mixture; toss to combine. Stir in pine nuts.
6.Arrange bread slices on baking sheet; top with spinach-mushroom mixture, dividing equally, and sprinkle with mozzarella. Bake 5 minutes, or until cheese melts. Serve sandwiches warm.

I was very excited about these but found myself a little disappointed. I did not like the pine nuts at all and I found the sandwich to be a little too salty for my liking. I did love the spinach and mushroom flavors though. I will definitely try this one again omitting the pine nuts and the salt.

Green Smoothies

2010-03-29T08:00:00.002-04:00

Ingredients:
About 2 c baby spinach
1c frozen peaches
1c unsweetened vanilla rice milk
1 scoop chia seeds

Directions:
add milk, spinach & peaches to blender and blend
add chia seeds near end of blending cycle
pour into your favorite glass and enjoy

Potato, Kale and White Bean Soup

2010-03-27T17:16:00.000-04:00

This is a quick and easy soup recipe I came across on Shedding It's blog. It's so yummy and freezes well too!

Potato, Kale & White Bean Soup

Ingredients:
One bunch kale, leaves torn from tough stems and chopped into bite-sized pieces
One pound potatoes (weigh it…I only needed one large potato), chopped into bite-sized pieces
Two tbsp olive oil
Two onions, thinly sliced
Four cloves garlic, chopped
Six cups chicken broth (look for low-sodium)
One cup white beans (I threw in an entire can)
Salt and pepper to taste

Directions:
Heat the olive oil in a large pot and add the onions.
Cook until tender and browned, about 12 minutes. Then add the garlic and cook for another minute. Finally, add the kale and potatoes (and a generous dash of salt) and cook for about four minutes.
Add the broth and bring to a boil. Once it’s boiling, reduce to a simmer and let it go for about 30 minutes, or until the potatoes and kale are tender. Just before serving, stir in the beans. Grind some pepper and sea salt into it and serve, topped with a little fresh Parm if you like!

Peanut Butter Banana Bread Muffins

2010-03-13T17:59:00.000-05:00

I found this recipe on How Sweet's blog and I knew I had to make them immediately!

Peanut Butter Banana Bread Muffins
adapted from allrecipes
makes 12-15 muffins

1 cup sugar (I used 1/2c...bananas and applesauce are already sweet)
1 egg
2 cups all-purpose flour (I used 3/4c whole wheat flour, 3/4 c all-purpose flour & 1/4c ground flax meal)
1/2 teaspoon salt
1/2 cup unsweetened applesauce
3 ripe bananas, mashed
1 teaspoon baking soda
1 teaspoon vanilla extract
1/2 cup peanut butter morsel (I used 3/4c b/c I LOVE peanut butter!!)

Preheat oven to 350 degrees. Place muffin cups in muffin tins

Mix sugar, applesauce, and egg until creamy and light yellow. Add bananas and vanilla. Add flour, baking soda, and salt. Stir until completely smooth. Fold in peanut butter chips. Spoon the batter into the muffin tins.
Bake for 25-30 minutes, until toothpick poked in center muffin comes out clean.

These muffins are amazing! I even added a few chocolate chips to the last 3 muffins. I have to say though, the ones without the chocolate were so much better! You don't even need butter on these...they are that good. Enjoy!

Quinoa Pilaf

2010-02-28T21:23:00.000-05:00

Quinoa Pilaf
Yield: 4 servings

Ingredients:
1 cup quinoa
2 1/4 cups water or stock
1/2 cup dried cranberries
1/2 cup walnut pieces
1/4 cup chopped fresh parsley
pinch of salt

Directions:
1. Rinse quinoa in fine mesh strainer until water runs clear (or buy pre-washed/no rinsing required)
2. Boil the water and add quinoa and salt, cover and reduce heat.
3. After 15 minutes add cranberries and walnuts to top; do not stir.
4. Cook 5 minutes more, until all the liquid is absorbed.
5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Flourless Brownies

2010-02-25T21:12:00.000-05:00

These brownies are delicious and no one will know they are made with black beans!

Flourless Brownies
from Whole Foods website
Makes 16

Ingredients:
1 (15-ounce) can no-salt-added black beans, drained and rinsed
3 large eggs
1/3 cup melted butter, more for the baking dish
1/4 cup cocoa powder
1/8 teaspoon salt
2 teaspoon gluten-free vanilla extract
1/2 cup plus 2 tablespoons cane sugar
1/2 cup gluten-free semi-sweet chocolate chips
1/3 cup finely chopped walnuts

Method:
Preheat oven to 350°F.

Butter an 8-inch baking pan. Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla extract and sugar in the bowl of a food processor and blend until smooth. Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan. Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.

Nutrition
Per serving (1 brownie/about 2oz/60g-wt.): 160 calories (80 from fat), 9g total fat, 4g saturated fat, 50mg cholesterol, 35mg sodium, 17g total carbohydrate (2g dietary fiber, 12g sugar), 4g protein

Great Grains

2010-01-11T23:04:00.000-05:00

Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high-quality energy.

Here are some examples of whole grains:
amaranth
barley (pearled or hulled-hulled is better for you but hard to find)
buckwheat or kasha
bulgur
brown rice
cornmeal
couscous
kamut
millet
oats/oatmeal
quinoa (high in protein!!)
rye berries
spelt
wheat berries
wild rice

My New Year's Goals

2010-01-05T15:27:00.000-05:00

Whether you call them resolutions, goals, dreams, wishes etc everyone seems to have something they want to accomplish in 2010. For many people, losing weight and starting a workout program is the goal each and every year. You start the year excited and ready to go but in a few months your resolve fizzles and you find yourself eating an Entenmann's cake. So what can you do this year to make sure your goals become reality?

Stop making weight loss your goal. Stop eliminating carbs and fat. Stop the fad diets and ridiculous workout routines.
Make living a healthier life the goal. Living healthy does not mean depriving yourself or going to the gym several times a day working out until you drop. It's about eating real, whole foods that nourish you and make you feel happy and healthy and it's about incorporating a realistic amount of physical activity into your daily life.
Set realistic goals for yourself. Do not vow to workout every day. It's not going to happen so don't set yourself up to fail.
Think about how this goal will benefit you and create an action plan to accomplish this goal.

Here are some of my goals for 2010:

I will do yoga at least once per week. Doing yoga will help me stay calm and grounded. To achieve this goal I have downloaded several (almost 100!!) video podcasts to i Tunes. I will no longer be able to use time or money as an excuse.
I will do a 1/2 marathon in April. Running this marathon will not only help me get in shape, it will confirm, in my mind, that I am a runner. To achieve this I will run 2-3 times per week following a 1/2 marathon training schedule that I have downloaded.
I will cook more nutritious meals for myself. Cooking will definitely save $ and help me to become healthier. I have already found a ton of new recipes from Vegetarian Times (I want to incorporate more veggies into my diet as well) and I have made a shopping list.

What are some of your goals? What are the benefits you will gain from these goals and how will you make it happen?

As a New Year's gift to you I am offering 50% off my 4-month program. Your 4 month program includes:

Two, one-hour sessions per month
Group seminars and classes
Email support between sessions
Handouts and other materials
A monthly newsletter

Email me now for your free 45 minute consultation where we will discuss your unique situation in depth and determine how I can help you reach your personal goals.

Offer expires January 15, 2010

Happy New Year

2009-12-31T13:35:00.000-05:00

As we end the year, many of us are eager to erase 2009 from our memories. We are focused on all of the things we failed to accomplish and all of the things we will accomplish next year. Instead of focusing on our failures let us focus on what we did do this year.

Here are some of my accomplishments from 2009:

I started doing volunteer work with NY Cares.
I graduated from IIN as a certified holistic health counselor.
I ate kale, quinoa and bunch of other foods that I have never tried before.
I am cooking more than I ever have.
I eat less junk and processed foods.
I eat more fruits, veggies and whole grains.
I am able to identify my trigger foods.
I know that working out is not an option for me. It not only helps me stay in shape but it calms me like nothing else does.
I learned that I need sleep to not only function but to make better decisions about my health and well being.
I learned to give up some of my obsession surrounding food and weight loss.

I would like to wish everyone a healthy and happy new year. Be Well!

GMST Challenge-Day 30

2009-12-27T21:33:00.000-05:00

Here it is, Day 30 of my GMST Challenge. So, how did I do?

Sleep:
I need more sleep! I need to pick a time to turn everything off and get into bed; no exceptions. When I am well rested I have the energy to workout and take care of myself. I was not able to reduce the use of the snooze button. I will tackle this once my bedtime is set.
Food:
I have reduced the amount of fast food, junk food and eating out. I plan to try more recipes, cook more and reduce the organic frozen meals that I eat when I don't feel like cooking. I need to remind myself that cooking will nourish me more than a frozen meal will (even if it is organic).
Workout:
I worked out 18 out of 30 days. I would have liked to see more workout days however, 18 is not too bad. I will continue my workouts and will be adding a whole lot of running into my schedule. (I still plan to run the Country Music 1/2 Marathon in April). I started going to yoga on Sunday mornings.
Self Care:
I volunteer, I go to yoga, I workout, I am running again, I have reduced foods that do not nourish me, I go to acupuncture and I am working towards improving my sleep.

Overall, I feel good, more in control and more together. My skin is a little clearer and has a glow. My pants feel a little lighter and my head feels a lot clearer. I can see a little muscle tone coming back to my legs and abs. I learned that I need sleep in order to take care of myself. I feel like my shit is a little more together and that was my goal.

I'll be back in January with another challenge for myself as well as some New Year's Resolutions. Until then, Be Well!

GMST Challenge-Day 28-29

2009-12-26T20:44:00.000-05:00

1 more day to Day 30! So here's what's going on with me:

Sleep:
Fantastic! I sleep at least 8 hours every night. Vacation is great :)
Food:
My eating habits are a little looser while on vacation but not bad by any means. I am trying to keep everything in balance.
Workout:
I am averaging every other day while on vacation.
Day 28: Squats w/kickback, plank, pushups and 30 min on the treadmill (incline workout).
Day 29: Rest
Self Care:
I am sleeping well, reading and spending time with the family. Everything is good!

Until tomorrow...Be Well!

GMST Challenge-Day 27

2009-12-24T20:16:00.002-05:00

Today is Christmas Eve. I did not workout, I did not worry about what I ate and I did not feel bad about it. I did get lots of sleep, relaxation and family time in today. I wish everyone a very Merry Christmas and Be Well!

GMST Challenge-Day 24-26

2009-12-23T19:27:00.001-05:00

Made it to FL! Now for my stats...

Sleep:
Day 24-25: Not good at all. I only had 3 hours of sleep Day 24 b/c my flight was at 6AM the next day and I was up late getting ready. Needless to say, I was exhausted Day 25 and extremely cranky. I ended the day with a killer migraine-like headache. I will do better now that I am on vacation.
Day 26: I felt well rested.
Food:
Day 24: What a crazy day. I was so busy at work and I had to do a million things to get ready for my trip. With all of this craziness I did manage to eat very healthy. Again, I had a TON of veggies (kale twice in one day!). Trying to use up all of my food before I left town worked out to my advantage.
Day 25: Since this was a travel day I came prepared. I had a Lara Bar and an apple with me to hold me over until I arrived in Florida. These came in handy with all the delays that came up.
Day 26: Mom and I started out the day with breakfast at Let's Nosh. I had challah french toast and it was fabulous. I would definitely go back to this place. Lunch was at La Nopalera with a friend from high school. I had beans, rice and part of a chicken quesadilla. The food was delicious and so cheap. Another place I would visit again. Dinner was pasta at home with Mom.
Workout:
Day 24-25: No time.
Day 26: I did 3 sets of 12 lunges per leg, 3 planks (2 @ 45 seconds and 1 @ 35) and some hamstring exercises. For cardio I jogged/walked on the treadmill for 30 minutes.
Self Care:
Day 25: I brought food with me and was not subjected to unhealthy airport food.
Day 26: I dragged my Mom to Whole Foods and we stocked up on veggies. My mom is not a big veggie eater and neither are my brothers. I am going to try out a few recipes on them while I am here and hopefully convert them. I'll let you all know how it goes.

Until tomorrow...Be Well!

GMST Challenge-Day 23

2009-12-20T22:02:00.000-05:00

What a productive day! I woke up at 8:30 and immediately threw on my boots and coat and went outside to see the snow. It was beautiful!

So here's how I did today...

Sleep:

Nothing to report. I feel rested today.

Food:

I had the last of my Trader Joe's pumpkin pancakes and coffee for breakfast. For lunch it was all veggies. (I am going out of town and I am trying to use what I have in the frig.) Also, I knew I was going out for dinner and I wanted to keep it light. For dinner my friend and I went to York Grill. The food was great! We shared Crispy Spring Rolls (shrimp and vegetable spring rolls with a sesame seaweed salad and three dipping sauces). These were ok, nothing spectacular about them. For my main course I had Grilled Atlantic Salmon (served over a crispy Idaho potato-bacon-arugula cake topped with a shaved carrot salad with a drizzle of arugula emulsion). This was amazing. I wish I had taken a picture. I had a glass of Sauvignon Blanc with dinner. Not my favorite white wine but is was good. For dessert we split a molten chocolate cake w/a scoop of vanilla ice cream. This was quite yummy. Overall, I really liked this place and definitely plan to go back.

Workout:

Yes, I finally worked out today!!! I did 90 minutes of weight training at home including stretching and foam rolling. Woo hoo!! To get cardio benefits I threw in jumping jacks, random dance moves and I didn't rest between exercises.

Self Care:

I was able to get a lot of things checked off my list. One more day at the office and then I am off to Florida to spend the Holidays with family. Yea!!

Be Well!!

GMST Challenge-Day 20-22

2009-12-19T18:50:00.000-05:00

I know, I haven't posted in 3 days but I have been slammed at work. We have been pretty slow and then all of a sudden, madness!! To make things worse most of my staff is taking off for the Holidays, including me so we are way behind. I actually went into the office today to get some work done. But enough about work, let's talk GMST!

Sleep:
I have made an effort to get to bed at a decent hour and I have been doing pretty well. I have been getting up on time if not early too. Yeah me!
Food:
With all of the stress you would think I would be eating everything that isn't tied down...but I'm not! After all of the meat eating and other randomness from earlier in the week my body was craving veggies!
Day 20: I made quinoa, steamed veggies and a veggie burger for lunch (told you I needed veggies!).
Day 21: I had more steamed veggies over couscous w/a tuna burger.
Day 22: I had a vegetarian burrito bowl from Chipotle.
What can I say, I like my veggies :)
Workout:
When I am slammed at work the first thing to go is the workout.
Day 20-21: I added some walking to my commute but did not make it to the gym.
Day 22: I did quite a bit of walking while running errands.
Self Care:
Uh...no time! I have to work on this.

Tomorrow I have more work to do but luckily my software at home is fixed and I will not have to go into the office. I plan on going to my 8:30 AM yoga class unless they cancel due to snow. Either way, I will get some kind of a workout in tomorrow. Until then...Be Well!

GMST Challenge-Day 18&19

2009-12-16T22:11:00.000-05:00

It's been an interesting week. Here's what is going on with me.

Sleep:
I have been turning everything off by 10 and getting into bed. I usually spend a little time reading before I turn off the lights. I find that reading before bed time helps me unwind and sleep better.
Food:
Random! We had lunch catered the last 2 days and I definitely found myself eating things I wouldn't normally eat.
Day 18: I had Dinosaur BBQ yesterday. It was fan-freakin-tastic!! I think I ate more meat yesterday than I have in the last 6 months.
Day 19: Another great meal for lunch. This time is was pasta, green beans and some kind of chicken.
Workout:
Day 18: Rest
Day 19: I didn't have a lot of time today but didn't want to skip another day. I did 100 jumping jacks, 3-40 sec. planks and 60 push-ups. I wish I had the time to do more but I did something and that is what counts.
Self Care:
I need some serious self-care. A mani, pedi, a movie...I need something as I don't feel myself this week.I am not sure I will have time before I travel to FL next week.

GMST Challenge-Day 17

2009-12-14T20:40:00.000-05:00

Ok, Day 17 feels so much better than Day 15 & 16. My body needed rest, relaxation and a whole lot of nothing and that's exactly what I gave it.

Sleep:
I went to bed early and got up early. I was able to enjoy my oatmeal and coffee and did not feel rushed this morning. I even had time to run an errand before work! I like this going to bed early thing :)
Food:
Other than some random candy nibbling in the office, today was a good day.
Workout:
I wasn't able to go to the gym during my lunch hour like I normally do so I went for a jog/walk when I got home. I did 2.76 miles.
Self Care:
I am going to read tonight instead of vegging out in front of the TV. I love to read and do not allow enough time for it in my day.

Until tomorrow...Be Well!

GMST Challenge-Day 15&16

2009-12-14T10:35:00.000-05:00

Sleep:
Not a problem since it was the weekend. I try to go to bed and get up within an hour or two of my normal week day time to keep everything consistent.
Food:
Let's just say it could have been better but it's wasn't terrible.
Workout:
Had every intention of going for a run Day 15 but when I got up it was 29 degrees and I felt crappy. The only exercise I did was walking around the city on Day 15 while shopping.
Self Care:
Let myself relax and do nothing since it seems that is what my body wanted. I gave myself a facial on Day 16 which made my skin look fabulous.

GMST Challenge-Day 14

2009-12-11T21:36:00.000-05:00

Sleep:
I went to bed too late but managed to get up early which was hard b/c it's really cold outside (21 degrees this morning!).
Food:
Not too bad.
Workout:
I had an awesome workout today. I took a little extra time at the gym this afternoon. I did full body weight training, jogged/walked 1.25 miles and stretched. I will feel a little pain tomorrow but it's worth it.
Self Care:
I allowed myself extra time at the gym.

I am 1/2 way through my challenge. To recap, here's what I am trying to accomplish with this challenge:

It means no more excuses to stay up late. No more hitting the snooze for hours and then running around barely making it to work on time. No more lazy workouts. No more fast food, junk food and foods that hurt rather than help me. It means doing more yoga, making my workouts count, self care and cooking nourishing foods for myself even when I feel overwhelmed and stressed out. It means putting me first!

So how have I been doing? Not too bad. The hardest thing for me right now is the sleep part. I easily get sucked into something on TV or Facebook and then I stay up way too late. I have managed to get up earlier leaving me a little time to enjoy my oatmeal and coffee at home. For the next 2 weeks I plan to focus more on my bed time, the snooze button (limiting it) and giving myself more time for "me" in the morning.

The food part has been good. I have not had any fast food in 2 weeks and I have significantly cut down on the junk food. By listening and observing my body I've discovered that junk food has started to affect me in a new way; swelling. For the remainder of my challenge I will continue to cut out the crap. This is going to be really hard considering I have 3 holiday lunches planned next week and I have no control of what is being served on 2 of those days.

My workouts are better. I have been more consistent and I have been going to yoga on Sunday mornings.

How do I feel after 14 days...good! I feel lighter emotionally and physically. I may have lost a few pounds but I really don't know (I don't weigh myself). My pants do feel a bit looser though.

I would love to lose weight but right now it's not my main focus. What I need right now is to get control of my life. This means sleeping better, working out, eating less crap and taking time for me. This will make me feel happier and more alive.

Until tomorrow...Be Well!!

GMST Challenge-Day 13

2009-12-10T23:07:00.000-05:00

Ok guys, Day 13!

Sleep:
Could be better but could also be worse. I need to go to bed earlier.
Food:
Ok, so I had Hostess Mini Donuts last night and today...swollen legs and ankles! I recently wrote about my visit to the doctor. I called my doctor back after 2 more weeks of swelling and requested an ultrasound of my legs to rule out leaky veins or blood clots. Everything was fine. On Day 4, I had an appointment with my acupuncturist and she mentioned that she had 2 patients with swollen legs and ankles like me. It turned out they both had an allergy to corn, specifically high fructose corn syrup (HFCS). Well, here I was on Day 4 having significantly reduced my junk food intake and my legs were noticeably better. Then yesterday I had junk food and today, swelling! This was an AHA! moment for sure.
Workout:
Today was supposed to be a resting day but I did get a little walking in; about 1.94 miles.
Self Care:
Came home and made a lovely dinner and did not snack!

10-day Cleanse in January

2009-12-10T21:27:00.000-05:00

My friend Hadley is offering a 10-day cleanse program. Check it out!

*You do not have to live in NYC to participate*

GMST Challenge-Day 11&12

2009-12-09T20:58:00.000-05:00

Sleep:
Sleep has been better this week. I ended up going to bed really early on Monday night which refreshed me and I have been able to get up at a decent hour too. I still need to wean myself off of the snooze button.
Food:
I've been snacking. Not crazy, out of control, binge snacking but sort of a controlled snacking if there is such a thing. I am still standing strong on the no fast food (yea!!) but I need to reign in the snacking!
Workout:
Day 11: I did 35 minutes on the elliptical, 50 girl style push-ups and abs.
Day 12: I jogged/walked 2.67 miles. This is good for me. I've been having problems jogging lately but today I did better than usual. I was able to increase my speed and the time of actual jogging. The only problem is that my heart rate went too high for me. I felt like I couldn't breathe and I felt pressure on my throat. When this happened I backed off and started walking until I felt better. Although I usually start out a workout with a goal I need to listen to my body. I know the difference between feeling tired or lazy and my body needing rest.
Self Care:
Since my knees and hip flexors are feeling sore I will ice, stretch and foam roll tonight (even though foam rolling is painful!!).

GMST Challenge-Day 9&10

2009-12-07T15:26:00.001-05:00

Ups and downs...

Sleep:
I was in bed at a decent hour last night and I am still exhausted today. I had trouble sleeping through the night. First, I was hot. I cannot sleep when I'm hot. Second, the cats were running around at 2:30 AM!!! Once I ripped off the comforter and the cats settled down again I was able to sleep.
Food:
Day 9: I got a little off track. I had ice cream...a lot of ice cream and I feel like crap!! Not so much emotionally as physically. My body felt great without the crap and then to put all that ice cream in it...not good! I feel bloated, heavier, lethargic, less focused and I have a wicked headache coming on. Looking back at the act of eating the ice cream I notice that it wasn't the usual binge. I wasn't sitting around inhaling it like it was my last chance to eat ice cream...ever. It actually took me a while to eat it. I enjoyed the rich, creamy flavor; savored it. I am not sure if this is a good thing or not but it's definitely different.
Day 10: It's a new day and so far so good. I am eating as I normally would. I am not cutting calories or restricting myself in any way. Whatever happened with my food yesterday is in the past and I cannot change it. All I can do is treat my body with love and respect by giving it nourishing foods today.
Workout:
Day 9: Yoga and a little walking
Day 10: 2 mile jog/walk
Self Care:
I am scheduled to volunteer tonight but if this headache keeps up I will have to cancel. I really don't want to cancel. Either way, I plan on getting to be early.

Until tomorrow...

GMST Challenge-Day 7&8

2009-12-05T13:23:00.000-05:00

Happy Saturday everyone! It's Day 8 and I'm feelin great!!

Sleep:
I need to work on getting to bed earlier. If I don't, I am worn out by the end of the week. When this happens I am more likely to eat unhealthy foods and ditch the workouts.
Food:
I let myself indulge in a piece of flour-less chocolate cake last night. Whole Foods sells it by the slice so I didn't have to buy an entire cake (which would be dangerous!). It was yummy and totally worth the splurge.

In the past 7 days I have not had any fast food and only ate outside of the home once for breakfast (Day 6).
Workout:
Day 7: I went to the gym and did weights for about 40 minutes. I feel a little sore today which feels great!
Day 8: Most Saturdays I walk with disabled people in Central Park. Today however, it's cold and rainy. Rather than going back to bed, which was tempting, I got up and did a Tae Bo and Pilates video. My abs are tired!!
Self Care:
I worked out 6 out of 8 days...even when I didn't feel like it!

Since it's cold and rainy I am going to stay indoors and tackle my to-do list. I need to purge, organize, clean and get my Christmas cards ready to send out. Crossing things off my to-do list always gives me a sense of accomplishment.

How do you feel about your to-do list?

Until tomorrow...BeWell!

GMST Challenge-Day 6

2009-12-03T21:59:00.000-05:00

6 days down!!!

Sleep:
Went to bed earlier than Tuesday night but not early enough.
Food:
I had to buy breakfast b/c I got up too late this morning. I had eggs w/cheese on whole wheat toast. I thought about a muffin but decided eggs would be better. The rest of the day was good.
Workout:
Today was a day of REST!!! It's important to schedule in some down time or you may burn out.
Self Care:
Gave myself a day off from the workout and my eating was decent.

Tomorrow is Day 7!!! I am thinking about working in a treat...maybe a cookie or something. To deprive myself will eventually cause a binge. Planning in an occasional treat is necessary for me as long as it really is occasional and of a reasonable portion. I'll let you all know what I end up getting. Until tomorrow...

Surviving the Holiday Party

2009-12-03T16:24:00.000-05:00

Tonight I am attending my first holiday party of the season. I find it so easy to get sucked into all of the excess this time of year. Here are my top 5 tips to surviving the holiday party.

1: Remember all the hard work you have done this year. Make a list and review it before you head out the door. Thinking about all you have accomplished will help you stay positive and focused on your health goals.

2: Think about where you want to be at this time next year. If your goal is to fit into your favorite little black dress then eating an entire cookie tray and downing a bottle of wine just because it's the holiday season isn't helping you work towards your goal.

3: Eat something healthy before you go out. If you arrive hungry you will be more likely to binge.

4: Set an alcohol limit. Making a conscious decision about how many drinks you will consume will help you stick to your health goals.

5: At the dessert table ask yourself what you really want? Is a cookie what you really want? And if so, what kind of cookie? If your favorite is double chocolate chip and they only have oatmeal and sugar then skip the cookies. I find that if you don't eat what you really want you will overeat to compensate. Scan the dessert table and find something you truly desire and eat a reasonable portion. This will leave you satisfied and feeling guilt-free.

If after all the planning you happen to overindulge don't beat yourself up. Tomorrow is a new day. Do think about why you overate and what steps you can take next time. Remember, we are all human and we all make mistakes.

Be Well!

GMST Challenge-Day 5

2009-12-02T22:13:00.001-05:00

Day 5!!!!

Sleep:
Went to bed too late again and was tired all day. I need to work on this.
Food:
I ate more for lunch and it made a difference. I had the desire for a vending machine treat but it wasn't b/c I was hungry. The desire was b/c I was tired, bored and needed comfort food. I did not go to the vending machine though. Instead, I drank water and then about 4:30 I had an apple with pb.
Workout:
Went to the gym and barely made it 2 miles on the treadmill. I started out doing a jog/walk and ended up walking most of it. I was so tired...this is why I need to get to bed on time!!
Also had a 1 hr Pilates private lesson and it was fantastic!
Self-Care:
Avoided the vending machine and worked out.

Cravings

2009-12-02T08:00:00.077-05:00

Got cravings? If so, you may be lacking something in your life. Maybe your life is too boring or stressful. Maybe you are overwhelmed and not able to schedule in enough "me" time. Whatever it may be, a craving is a signal from your body telling you that something is out of balance. A craving for something sweet could mean that you need more love or sweetness in your life.

No person, book or dietary theory can tell you how and what to eat. Listen to your body. The next time you have a craving, try these tips:

Have a glass of water and wait 10 minutes.
Eat a healthier version of what you crave. For example, if you crave sweets try eating more fruit or sweet vegetables.
Create a nourishment menu. A nourishment menu is a list of things that nourish you. Yoga, Pilates, mani./pedi with the girls, long hot bubble bath...these are just a few on my list. I keep this list on my refrigerator to remind me that food is not the answer.
If you do decide to give into a craving do not punish yourself. Ask yourself what was going on at the time you had the craving. Were you stressed? Overwhelmed? Lonely? Notice what is out of balance in your life and works towards creating balance in those areas.

Listen to your body and it will tell you everything you need to know.

GMST Challenge-Day 4

2009-12-01T22:20:00.000-05:00

My day was so-so. I went to bed a little later than I should have and got up late. I managed to eat breakfast at home and get to work on-time but I was rushed and felt a little "off" all day.

Sleep:
Went too bed too late.
Food:
Had to hit the vending machine this afternoon b/c I was STARVING! My vending machine choice...animal crackers. Animal crackers are low in fat and calories but high in processed stuff. In my mind it was a better choice than M&Ms. Tomorrow I am going to try to eat more at lunch and see how that works.
Workout:
I was tired today and did not want to go to the gym but I did. When I feel lazy I usually do the bike. I did 30 minutes on random hill program with 10 resistance. Woo hoo!!
Self-Care:
I went to acupuncture after work. I started going about a year ago to help with sleep and now I go monthly for a tune-up.
I also managed to go to Whole Foods and leave without 1 bakery item. For those who know me, this is a HUGE deal. I always pick up 1 or 2 or 5 (not proud of the 5) items from the bakery. Not only did I leave empty handed but I didn't even browse. I had no desire. This could be due to my relaxed state after acupuncture or maybe these last 4 days without the junk has started to diminish my cravings for sweets. Whatever the reason, I am happy!!

Be Well!!

GMST Challenge-Day 3

2009-11-30T22:34:00.001-05:00

So far so good!

Sleep:
I made it to bed at a decent hour and was able to get up by 6:30. Not too bad.
Food:
Good. I was tempted to hit the vending machine around 3:30 but had some water and made myself busy. The urge passed.
Workout:
2.5 mile jog/walk
Self Care:
Tonight I volunteered at a church serving meals to over 200 people in need. It was chaotic but made me feel warm and fuzzy inside :) If you are interested in volunteer work and live in NY check out the NY Cares website.

My December newsletter is coming out tomorrow. Sign-up now so you don't miss out!

GMST Challenge-Day 2

2009-11-29T20:55:00.000-05:00

I made it through 2 days of my challenge! Here's how I did today:

Sleep:
Good, went to bed a little later than I should have but managed to get up to go to yoga.
Food:
Good...no junk food or crazy eating.
Workout:
Made it to yoga at 8:30AM on a Sunday!!!
Walked 2.9 miles and did this ab workout I found on another blog site. I did everything but the plank rotation.
Self Care:
Nothing particular but did eat well and worked out.

I have to say, I feel lighter. Obviously I didn't lose weight, as in pounds, in 2 days but I still feel lighter. My head is a little clearer and my mood feels a bit uplifted. Until tomorrow...

Time to Get My Shit Together!

2009-11-28T18:11:00.000-05:00

If you know me, you know my story. For those who don't, here's a quick overview.

I went to college weighing in at about 135 and a size 6. I was healthy, worked out and generally watched what I ate. Fast forward 6 yrs to graduation weighing in at around 230. I moved to NY about at week after I graduated (August 1998). I started eating healthier and exercising, even joined a gym, and found myself losing about 60 or so pounds. Fast forward to 2001...got a new job, became a manager, stress, money problems...fast forward to Spring 2005...now weighing in at 252!!! (Picture is from January 2005)

I knew had to make a change. I joined Jenny Craig and for the first month all I did was follow the meal plan. I bought their meals and supplemented with fruits and vegetables. I lost about 7-10 lbs the first month and then decided to add in exercise. I started walking. After more of the weight came off I went back to the gym and hired a personal trainer. Fast forward to Fall 2007...was down 102 lbs, size 4 with about 20-25 lbs of muscle. I was also a gym going, calorie counting freak!! I knew how long I would need to work off almost everything I ate. People at work would ask me the calories in a certain food and I would know. I was working out twice a day most days of the week and only eating about 1200 calories a day. It was insane and not very realistic to maintain. (Picture is from November 2007)

About this time several things changed in my life and eventually the stress and anxiety came back. I ate my feelings rather than dealing with my problems and slowly put some of the weight back on. Now here we are, Winter 2009 and I cannot seem to get it together. I have learned a lot about health, emotional eating and weight loss and I even counsel people on their health. So why can't I get it together?

I honestly do not know but it's time I stop the excuses and get back to work. I have worked too hard for my own health and happiness and I will not throw it all away. So, what do I have in mind? A 30-day "Get My Shit Together" challenge. (GMST Challenge)

What does this mean? It means no more excuses to stay up late. No more hitting the snooze for hours and then running around barely making it to work on time. No more lazy workouts. No more fast food, junk food and foods that hurt rather than help me. It means doing more yoga, making my workouts count, self care and cooking nourishing foods for myself even when I feel overwhelmed and stressed out. It means putting me first!

Ok, so here's how I did today.
Sleep:
No problem, it's the weekend!
Food:
Pretty good so far. No random eating or junk food.
Workouts:
30 second plank 3 times
3 sets of lunges, 10 on each side per set
50 girl push-ups
80 jumping jacks in between sets
3.6 miles alternating jogging and walking
Self Care:
Did my toes Kangarooby Red!

Stayed tuned for updates and wish me luck!

Thanksgiving Recap

2009-11-27T20:23:00.000-05:00

What a lovely day. The weather was great. I got up early and went to the Macy's parade across town. It was super crowded but fun. I am glad I went this year.

Went I got home I was famished. I made Trader Joe's pumpkin pancakes and coffee. Yum! After breakfast I did a little house cleaning and then it was time to cook.

Stuffed Acorn Squash-This was so easy to make and very tasty. I loved it and so did my picky eater friend who joined me for Thanksgiving dinner.

Pumpkin and Goat Cheese Risotto- OMG, this was so rich and creamy but time consuming to make.

And of course...pie!!! Found this Sweet Potato Pie recipe and knew I had to try it out. It was fabulous. Definitely the best part of the meal.

Needless to say, there were a ton of leftovers. This morning I wasn't feeling like my usual oats. I had leftover quinoa so I threw it in a bowl with a little almond milk, maple syrup and a slice of leftover pie. Oh how delicious!!

Monday randomness

2009-11-23T14:57:00.002-05:00

I got up at a reasonable time this morning and was able to make my breakfast and eat it at home with a cup of coffee. Usually I make it and bring it to work to eat. It's not very satisfying that way.

Since the weather turned colder I have been eating oatmeal for breakfast. For a little variety, I decided to use leftover coconut milk to cook my oats this morning. I used 1/3c oats in 2/3c coconut milk. I added a tbsp each of ground flax and wheat germ. When it was done cooking I added a mashed up banana and placed it in a bowl and then sprinkled a little granola on top. It was so yummy and satisfying.

For my lunch hour I went to the gym as usual. Today was a running (jogging really) day for me. As mentioned in a previous post, I want to do the Country Music 1/2 Marathon in April but am finding it a struggle to run even a 1/4 of a mile. Today I alternated jogging and walking for 2.4 miles. I was able to keep my heart rate under 150 which is really good for me. The last few times my heart rate went sky high the minute I started to jog so I am happy that my body is getting use to the activity again.

I have decided to cook for Thanksgiving this year. I am not making a turkey but will be making a few dishes that I have wanted to try such as Stuffed Roasted Acorn, Pumpkin Risotto and a healthier version of Sweet Potato Pie. I will let you know how it turns out.

What I will not do this holiday season is stress about what I eat. It's a holiday and I plan to eat whatever I want within reason. And if I decide to have 2 slices of sweet potato pie then I will not punish myself or feel bad about it. So there! :)

Water

2009-11-16T08:00:00.000-05:00

Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

To start your day right, drink a glass of water when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night's sleep.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting.

Root Vegetables

2009-11-11T08:00:00.000-05:00

The roots of any plant are its anchor and foundation; they are the essential parts that support and nourish the plant. Root vegetables lend these properties to us when we eat them, making us feel physically and mentally grounded and rooted, increasing our stability, stamina and endurance. Roots are a rich source of nutritious complex carbohydrates, providing a steady source of necessary sugars to the body. Instead of upsetting blood sugar levels like refined sweet foods, they regulate them. Since they absorb, assimilate and supply plants with vital nutrients, roots likewise increase absorption and assimilation in our digestive tracts.

Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.

Roasted Root Vegetables
Prep time: 10 minutes
Cooking time: 25-35 minutes (Cooking times vary. It may take 45-60 minutes depending on your oven, pan size and how full the pan is.)
Yield: 4-6 servings

Ingredients:
1 sweet potato
2 parsnips
2 carrots
2 turnips or 1 large rutabaga
1 daikon radish (or substitute/add in your favorites, like squash)
olive oil
salt and pepper
herbs: rosemary, thyme or sage (fresh if possible)

Directions:
1. Preheat oven to 375 degrees.
2. Wash and chop all vegetables into large bite-sized pieces.
3. Place in a large baking dish with sides.
4. Drizzle with olive oil; mix well to coat each vegetable lightly with oil.
5. Sprinkle with salt, pepper and herbs.
6. Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.

Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.

Food Obsessed

2009-11-09T08:00:00.005-05:00

I often get asked if I keep a food journal or count calories. Generally, I do not. I have spent most of my life obsessing over food and I feel that journaling and calorie counting keeps me stuck in the obsessive cycle.

This doesn't mean that I never journal or count calories. Recently I have been experiencing swelling in my legs and feet. I started writing down what I was eating so I could see how much salt and processed foods I was consuming. I did this for a few days and then adjusted my diet as needed. It turns out the swelling is most likely not related to my diet but it was good to check in and see how I was doing.

I occasionally count calories as well. If I feel stuck in my weight loss I may count calories for a few days to see where I am. Two weeks ago I tracked my calories for a day (that's all I could tolerate!) and discovered that my breakfast was way too high in calories. I have been cutting back on my portions at breakfast and still feel satisfied. Although I eat plenty of fruits, veggies and whole grains it doesn't mean I can overindulge. Healthy foods still need to be eaten in moderate portions.

Checking in with yourself is a good way to stay on track. You don't need to obsess about food. It's not healthy and will drive you mad. Try to eat foods that you like, that satisfy you and make you happy. Making small adjustments to your diet and lifestyle will equal big changes in the long run. Stop obsessing and start enjoying food!

Visit to the Doctor

2009-11-06T22:29:00.000-05:00

I went to the doctor Wednesday because my legs and feet have been swelling several times a week. My doctor happens to be out on maternity leave but I was able to see someone else in the same office. The visit took all of 10 minutes. She felt up my legs a little bit, asked a few general questions and then excused herself so she could think about it. On her return her only suggestion was to try compression stockings. She didn't ask about my diet or if I exercised. She did ask if I walk a lot which is a foolish question since I live in NYC but I told her that yes, I do walk a lot. She didn't take blood which I fully expected her to do. Needless to say I was rather disappointed with the overall lack of thoroughness she provided.

That same night I took a Pilates private lesson with a woman who is studying to be a physical therapist. She suggested I stick my legs up the wall to balance the blood flow. This yoga move called Viparit Karni did the trick. I got home late Thursday and my legs were swollen. I put them up the wall for about 10 minutes. My legs immediately felt and looked better and today there was little to no swelling. Could this be a coincidence? Yes, but I will keep trying it because the thought of wearing compression stockings is not appealing! Here's a video showing you how to get in and out of the pose.

Some of the benefits of Viparit Karni are:

Body

Redirects the flow of blood from feet to heart with pull of gravity for detoxification.
Relieve the varicose veins, edema, and elephantiasis.
Massages the abdominal organs with blood circulation & tones up the abdomen.
Relieves constipation.
Increases the cardiac output and strengthens the wall of the heart & cardiac muscles.
Activates the thyroid & parathyroid glands.
Balances the metabolism of the body & rekindles the gastric fire.
Activates the synthesis of protein and vitamin.
Reverse the aging process.
Helps absorb the nutrients from the food consumed.

Mental

Activates the mind by reducing mental sluggishness & lethargy.
Diverts the flow of blood to the brain.
Increases the efficiency of sensory organs

A 1/2 Marathon???

2009-10-27T10:58:00.000-04:00

I have decided to run the Country Music 1/2 Marathon in April 2010 in Nashville, TN. I wanted to run in 2008 but hurt my knee when I started training. I was extremely disappointed not to have been able to run especially since I was in the best shape of my life at the time. Now I am a few years older and not in the shape I would like to be. I feel I may be in over my head.

I have not run regularly in months due to a slight ankle sprain. I started jogging again last week and it was hard...I mean really hard. I am more out of shape than I thought! While I haven't been running I have been able to work on my leg strength. It's really important for me to strengthen my quads and inner thighs in order to protect my knees. The last thing I need is another knee injury and 6 months of PT! So, any advice from runners out there is appreciated. I can definitely use all the advice and support I can get. I will post periodically about how I am doing. Wish me luck!!

PS-My friend Dara is in the picture. She ran by herself after I bailed on her. Isn't she amazing!!!

Natural Sweeteners

2009-10-25T20:48:00.000-04:00

Who doesn't love sweets? When it comes to sweeteners, not all are created equal. There are side effects and health risks from refined sweeteners like white table sugar and high-fructose corn syrup, and from artificial sweeteners like NutraSweet, saccharin and Splenda. Since refined sweeteners have been stripped of vitamins, minerals and fiber, they can spike blood sugar, which can often lead to cravings and mood and energy fluctuations. Instead, using naturally and minimally processed sweeteners can reduce cravings for sugary things.

Here are a few natural sweeteners to substitute in drinks, food and baking. You can find them in most supermarkets or natural food stores.

Raw Honey: Honey is one of the oldest natural sweeteners on the market. Wherever possible, choose raw honey, as it is unrefined and contains small amounts of enzymes, minerals and vitamins.

Agave Nectar: Agave does not stimulate insulin secretion as other sugars do, so it does not create a "sugar rush." It has a light and mild flavor.

Maple Syrup: Maple syrup adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best.

Sucanat: Sucanat is unrefined cane sugar or sugar in its most natural form. Sucanat can be used instead of brown sugar in recipes. I have also used it instead of white sugar (1:1 ratio) and had good results.

Applegate Farms

2009-10-19T22:49:00.004-04:00

I mostly eat chicken and fish but occasionally I like to have bacon or a hot dog. My main issue with bacon and hot dogs is nitrates. Nitrates are used as a preservative and to prevent the growth of bacteria. Nitrates are not harmful however; nitrates can turn into nitrites, which can form nitrosamines, a cancer-causing chemical. This is not good.

So what's a girl to do? Enter Applegate Farms. Applegate Farms manufactures an entire line of organic and non-organic meats that are uncured and nitrate free. YEA! Look for Applegate Farms in your local grocery store.

Lara Bars

2009-10-18T23:23:00.000-04:00

I have a new favorite bar…Lara Bars. They are perfect before a workout or as mid-day snack. They are all-natural and contain 8 ingredients or less. They are a true whole food.

Flavors I have tried: Cocoa Mole, Apple Pie, Banana Bread, Cinnamon Roll, Coconut Cream Pie and Chocolate Coconut Chew. So far my favorite is Banana Bread...yum!

Go Green!

2009-10-14T00:02:00.003-04:00

What can you do to go green?

Switch to paperless statements
Bring your own reusable bags when shopping
Ditch the plastic water bottle for a reusable aluminum bottle
Switch to compact fluorescent bulbs
Buy energy efficient appliances
Reduce junk mail at Catalog Choice
Turn off lights
Don't run the water while brushing your teeth
Lower your water heater to 120 degrees
Fix leaking faucets, toilets etc.
Install efficient shower heads
Seal air leaks
Wash clothes in cold water
Air dry your clothes in the Summer
Reduce, Reuse, Recycle
Switch to greener products such as: Method, Earthworm or Seventh Generation
Carpool, walk, bike, roller blade, take mass transit whenever possible
Buy organic, local foods
Buy products made of recycled materials
Reduce fast food and take out. The containers are wasteful.
Plant a tree
Tell your friends!

Tofu 101 with Peter Berley

2009-10-10T00:24:00.002-04:00

I took a cooking class tonight at Whole Foods Bowery here in Manhattan. If you live or work in the city I highly suggest checking out their class schedule. The classes are small and less expensive than some of the other cooking classes in NY.

Tonight's class was Tofu 101 with Peter Berley working chef and author of Fresh Food Fast and The Flexitarian Table. On the menu was Thai-Style Tofu and Vegetables, Salt Seared Tofu with Salsa Verde and Sweet Potato Tart with Pecan Crust.

The Thai-Style Tofu and Vegetables was amazing. The colors of the vegetables and turmeric spice were vibrant and the coconut milk added a wonderfully subtle flavoring to the dish. I plan on making this for friends and family.

Next up was the Salt Seared Tofu. Although this was a hit with everyone else I was not a fan. Don't get me wrong, the presentation and everything was great but it just wasn't my kind of dish. If you like tomatillos you will love this recipe.

Finally, it was time for the Sweet Potato Tart. What can I say but wow; simply delicious. The only thing that could have made it better would be a dollop of fresh whipped cream...or maybe a scoop of vanilla ice cream! Seriously, it was fantastic as is. This is another recipe that I will make for family and friends.

Sweet Potato Tart with Pecan Crust
Serves 6-8

For the crust:
1 c pecans
1c whole wheat pastry flour
1/8 tsp sea salt
1/4 c maple syrup
1/4c melted unsalted butter

For the filling:
1 large sweet potato or garnet yam
1c silken tofu
10 tbsp maple syrup
1 tbsp fresh ginger, peeled and finely chopped (or 2 tsp powdered ginger)
1 tbsp finely grated orange zest
1/2 tsp ground cinnamon
1/4 tsp fresh grated nutmeg
1 tsp vanilla extract
1/4c arrowroot powder

Directions:
1- Preheat over to 400 degrees. Prick the sweet potato all over with a fork and rub the skin with a little vegetable oil. Bake until tender about 1 hour. Allow the sweet potato to cool then peel and mash. Measure 1c and set aside.
2-While sweet potato is cooking, grease a 9" tart pan with a removable bottom.
3-In a food processor, combine the pecans, flour and salt and grind to a fine meal. Add the maple syrup and butter and pulse a few times to form dough. Transfer the dough to the tart pan. Lay a piece of plastic wrap over the dough and spread to fill the bottom and sides of the pan. Remove the plastic wrap and prick the dough all over with a fork. Bake for 10 minutes in a 350 degree oven.
4-Combine the sweet potato with the remaining ingredients in a food processor and puree until creamy smooth.
5-Poor the filing into the tart shell and bake for 40-50 minutes in a 350 degree oven.
6-Cool on a rack and serve warm or chilled.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Salt Seared Tofu with Salsa Verde
Serves 4

For the tofu:
1 lb extra-firm tofu, sliced
3/4 tsp coarse sea salt or kosher salt
extra virgin olive oil (EVOO)

Directions:
1-Wick away moisture from the slabs of tofu with a paper towel or clean cotton cloth. Season one side of the tofu with half of the salt.
2-Heat a large nonstick skillet over high heat for several minutes until hot. Place the tofu in the pan salted side down. Sprinkle with remaining salt. Cook until golden brown and crisp, about 3 minutes per side.
3-Drizzle tofu with EVOO and serve with salsa verde and quinoa.

For the salsa verde:
2 jalapeno peppers
1 tsp toasted and freshly ground cumin
1 lb tomatillos, husks removed
2 tbsp finely chopped sweet white onion
1/2c packed chopped fresh cilantro
1 tbsp freshly squeezed lime juice
1-1/2 tsp sea salt

Directions:
1-Without slicing the jalapeno peppers in half, remove their core by cutting into the stem ends with the tip of a pairing knife. With the palm of your hand, roll the peppers on the counter, applying enough pressure to loosen the seeds. Empty the seeds out through the hole and discard.
2-Warm a cast iron skillet over medium heat. Add the cumin seeds and toast for 1-2 minutes or until fragrant. Transfer the seeds to a mortar or a clean electric coffee mill and grind to a fine powder.
3-Add the tomatillos and jalapenos to the skillet and cook for 12-15 minutes, shaking the pan from time to time and occasionally turning the tomatillos over with a pair of thongs until they are speckled with black marks.
4-Transfer the contents of the pan to a food processor and puree. Add the chopped onion and pulse a few times to blend. Transfer the mixture to a serving bowl and stir in the cilantro, lime juice and salt. Add additional salt to taste and serve.

Organic vs Non-Organic

2009-09-25T00:12:00.000-04:00

Originally, all foods were grown organically without the use of pesticides and chemicals. Our food these days is not only deficient in nutrients, but also full of pollutants and farming chemicals. Eating organically not only keeps chemicals off your plate it also saves energy, helps small farmers, protects the water and soil quality and most of all, food grown organically just tastes better.

What's stopping you from going organic? Is it the higher prices? If you are concerned about price you should prioritize your organic purchases based on which type of produce has the highest pesticide residues-and which do not. Check out the lists below for the 12 most/least contaminated produce.

12 Most Contaminated:
Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes (Imported)
Spinach
Lettuce
Potatoes

12 Least Contaminated:
Onions
Avocado
Sweet Corn (Frozen)
Pineapples
Mango
Asparagus
Sweet Peas (Frozen)
Kiwi Fruit
Bananas
Cabbage
Broccoli
Papaya

Nutella as a health food?

2009-09-14T19:30:00.000-04:00

Have you seen the latest ad for Nutella? There's a mom putting it on healthy food to get her kids to eat it. As I was watching I couldn't help but think this was the most ridiculous thing I had seen since the High Fructose Corn Syrup ads. Now, I am not knocking Nutella. It's yummy, but using it to get your kids to eat healthy foods?

This picture is featured on the Nutella website as "The ideal balanced Nutella® breakfast, as pictured here, is close to the breakfast recommended by the 2005 Dietary Guidelines for Americans."

Really? It's all sugar. Sugar in the orange juice, the fruit, the Nutella...even the glass of milk has sugar! Not a good way to start your day.

Ingredients: sugar, modified palm oil, hazelnuts, cocoa, skim milk, reduced minerals whey (from milk), soy lecithin: an emulsifier, vanillin: an artificial flavor.

21 grams of sugar....that's almost 4-1/2 teaspoons per serving! The recommended daily allowance (RDA) for sugar is 0. That's right none. Some experts think we do not need any sugar in our diet at all.

Modified palm oil = 18% saturated fat. Saturated fat elevates your bad cholesterol levels.

Hazelnuts...it's a nut so it must be healthy right? Hazelnuts contain vitamin E and selenium and can provide health benefits when not consumed with the fat and sugar of a spread.

What about soy lecithin? Some experts said it's bad for you and some say it's ok in moderation. But what is it? It's a by-product of soybean oil used to keep the cocoa and butter from separating. Do I want to eat a by-product?

The purpose of this article is not to tell you to stop eating Nutella. I want you to be informed that it is definitely not a health food and should be eaten in moderation if at all.

Everyone should start their day with a hearty breakfast that gives you energy throughout the morning. If you need to add sweetness to your food use a natural sweetener such as agave nectar, pure maple syrup, Stevia or raw honey. For breakfast ideas check out the recipes found here.

Chicken, Kale and Couscous

2009-09-08T21:20:00.003-04:00

I got home tonight and felt tired, worn out and not in the mood to cook. I thought about throwing a frozen pizza (Amy’s Organic, my “I don’t feel like cooking” choice rather than ordering take-out) in the oven but then I remembered I had thawed chicken that had to be cooked today. I went through a mental list of what I had in the kitchen and came up with chicken, kale and couscous.

For those of you not familiar with kale let me introduce you. Kale: the wonder green! Kale is high in fiber, vitamins A & C and loaded with calcium and at only 43 calories per cup virtually a free food. Kale also contains many phytonutrients which have been known to prevent cancer. There are many varieties of kale such as Curly, Ornamental and Dinosaur.

Curly kale has ruffled leaves and is usually deep green in color. It has a lively pungent flavor. This is the type I most commonly use.

Ornamental is often referred to as salad savoy. Its leaves may be white or purple and has a more mellow flavor and tender texture.

Dinosaur is the common name for the kale variety known as Lacinato. Its leaves are dark blue and have a sweeter more mellow taste than curly kale.

So here’s my recipe:

Ingedients:
• Chicken breast cubed and dipped in bread crumbs (substitute extra-firm tofu if vegetarian/vegan)
• Kale, washed and chopped
• Couscous, any variety (I used tomato tonight)
• Toasted Sesame Oil for cooking (substitute oil of your choice)

Put toasted sesame oil in a pan and heat. Once pan is heated add chicken pieces and brown. While chicken is cooking chop kale. When chicken is almost finished add the kale to the pan and cook until bright green and heated through (about 2 minutes or so). Make couscous per instructions on package (boil water, add couscous, stir, remove from heat and cover for 5 minutes). Spoon couscous onto a plate and top with chicken and kale. Super simple!

Spring Street Natural

2009-09-06T23:03:00.013-04:00

I had brunch at Spring Street Natural (62 Spring St. @ Lafayette) today with a fellow IIN grad. What a great place!

The day was absolutely beautiful and we decided to take a seat by one of the large windows at the front. The service was fantastic. Our waiter showed us just enough attention without making us feel stalked or neglected. The atmosphere was busy but not chaotic and the food was gorgeous and yummy.

Everything on the brunch menu looked great and I found myself having a hard time deciding. I finally chose the Mayan eggs: 2 eggs on a yellow corn tortilla with black beans, Monterrey Jack cheese, guacamole, lettuce and ranchero sauce. When the dish was brought to the table it looked like a work of art. I wanted to take a picture. And the taste...yummy! The dish had just the right amount of flavor without being too spicy or too bland.

My friend had the Salmon Eggs Benedict. She was very happy with her choice and kept raving about how fresh everything tasted. I will definitely go back to this restaurant.

Spring Street Natural is also featured in Jared Koch's book Clean Plates NYC. Check it out!

PS-They have live jazz on Thursday nights starting at 7:30.

Make Eating a Ritual

2009-09-04T19:53:00.005-04:00

I ate dinner at my new dining room table tonight. I know, not terribly exciting so why am I blogging about it? Well, I live alone and tend to eat at my desk while on the computer and with the TV on in the background. Being distracted while eating makes it easy for me to scarf down my food without tasting it and often leads to overeating.

I usually eat breakfast and lunch in my office at my desk in front of the computer. There's not much I can do about that but I can change the way I eat when I am at home. Eating should be a ritual. When you have others over for dinner you set the table, get out your best dishes and silverware, you light candles and maybe even set the mood with relaxing music. You want to make your guest feel special. Well, what about doing that for yourself? Are you not special? Take the time to make yourself feel special. Eat at your table, light candles, play soothing music or do whatever else makes you feel special.

I know we are all busy but try doing this once a week to start. See how it feels. Notice if your feelings around eating change. Do you slow down while eating rather than inhaling the food. Can you taste your food;I mean really taste it? Remember, you are special and you deserve to treat yourself!

Move Your Body

2009-08-31T20:48:00.003-04:00

It's important to incorporate exercise into your life. Exercise helps to keep you in shape, lowers blood sugar and blood pressure, reduces body weight and body fat, helps reduce stress, anxiety and depression and can even improve your sex life!

Personally, I like the gym. I like to jog, walk, take classes and lift weights. I also enjoy yoga, Pilates and dance class. I try to get in 3-4 days at the gym and 1-2 day outside of the gym. Maybe you like to play soccer, swim, run outdoors, yoga, Pilates or dance...it doesn't matter just do it. Move that beautiful body of yours!

Black-Bean Quinoa Salad

2009-08-23T19:58:00.015-04:00

I cooked again for my mother. This time I made black-bean quinoa salad. She loved it and wants the recipe!

Ingredients

Makes 4 cups

For the dressing:

2 Tbsp. fresh lime juice

2 Tbsp. olive oil

1 tsp. salt

1/2 tsp. ground black pepper

For the quinoa:

1 cup dry quinoa

1 Tbsp. olive oil

1/2 cup chopped red onion

2 cloves garlic, minced

1 bay leaf

2 cups water or vegetable stock

1 12-oz can black beans, drained

1 large tomato, diced

1/4 cup fresh chopped cilantro

salt and pepper to taste

Directions

For the dressing:

Whisk all ingredients together and set aside

For the quinoa:

-Place the quinoa in a sieve and rinse under cold running water. Drain and set aside. (You can also buy the pre-washed and skip this step)

-Heat oil in saucepan over medium-low heat and add onion. Saute until transparent. Add garlic and saute another minute.

-Add quinoa, bay leaf and water or stock. Cover and bring to a boil. Reduce heat and simmer for approximately 20-30 minutes (about 15 for pre-washed) or until quinoa is tender and fluffy. Remove from the heat.

-Remove bay leaf. Add black beans, tomato, cilantro and dressing then stir gently. Add salt and pepper if desired.

Spinach, Feta, and Tomato Quiche

2009-08-21T22:02:00.027-04:00

My mother is visiting for a few days and I decided to cook for her. I told her I found a recipe for quiche and she was excited for me to make it.

I started with the crust. I usually buy the pre-made kind but I decided to make it myself. This was my first time using phyllo and I have to admit I was a little nervous. It's paper thin and kept tearing but it really didn't matter. It created a light, flaky crust that didn't overpower the rest of the dish.

I then cut up a red onion and mixed it with the spinach as directed. I put the feta at the bottom as the recipe instructs but I would have preferred it to be throughout the quiche. I topped the filling with regular tomatoes since I did not have cherry tomatoes on hand.

The finished product! My mom did not like the quiche. She said it tasted like spinach. I was not offended because I know her taste in food is more limited than mine. I thought the quiche was yummy and will make it again. The full recipe is listed below. Feel free to change the filling to include veggies and cheese that appeals to your taste. Enjoy!

Spinach, Feta, and Tomato Quiche (Vegetarian Times)
Serves 6

Crust:
6 sheets frozen phyllo dough, thawed
3 Tbs. olive oil
1 1/2 tsp. toasted sesame seeds

Filling:
1 10-oz. pkg. frozen spinach, thawed, all liquid squeezed out
1/2 cup finely chopped red onion
1/2 cup crumbled feta cheese
10 cherry tomatoes, halved

Quiche Batter:
2 eggs
1 cup low-fat milk
Pinch ground nutmeg

Directions:
1. Preheat oven to 350°F. To make Crust: Coat 9-inch pie pan with cooking spray. Lay 1 phyllo sheet on work surface, and brush all over with oil. Sprinkle with 1/2 tsp. sesame seeds. Top with second phyllo sheet, and brush with oil. Top with third phyllo sheet, brush with oil, and sprinkle with 1/2 tsp. sesame seeds. Repeat phyllo and oil layers twice more. Sprinkle fifth phyllo sheet with remaining sesame seeds, and top with sixth phyllo sheet. Press into prepared pie pan; trim edges with scissors.

2. To make Filling: Stir together spinach and onion. Sprinkle feta cheese over Crust. Top with spinach mixture. Arrange tomato halves over quiche.

3. To make Quiche Batter: Whisk together all ingredients in medium bowl. Season with salt and pepper, if desired. Pour Quiche Batter over Filling in Crust. Set quiche on baking sheet, and bake 45 to 50 minutes, or until top is brown and center is set.

Misto

2009-08-10T22:45:00.007-04:00

One of my favorite kitchen gadgets is the Misto. I love to cook with olive oil but find that I tend to pour it on instead of using it in moderation. The Misto sprays a light coating of oil onto your food and/or pans. It's simple to use, easy to clean and lets you prepare your food in a healthier way. It's also good for the environment!

Banana Ice Cream

2009-08-09T20:42:00.005-04:00

Have you tried the banana ice cream recipe in the August newsletter? Well I just did. I took 2 frozen bananas slightly thawed and popped them into the food processor until creamy. I then sprinkled the creamy banana creation with almonds and dark chocolate. It was amazing! It was exactly the kind of after dinner treat that I needed. See the full recipe listed below and enjoy!

Banana Ice Cream
from The Whole Truth by: Andrea Beaman

Ingredients:
6-8 ripe bananas, peeled, cut into chunks and frozen overnight
1/2cups walnuts

Freeze bananas overnight or 8-10 hrs. Remove bananas from the freezer and thaw 5-10 minutes. Put bananas in a food processor or blender and puree until you achieve ice-cream consistency. Serve immediately, topped with crushed, roasted walnuts. Serves four.

Capellini with Pine Nuts, Sun-Dried Tomatoes, and Chicken

2009-08-01T15:17:00.002-04:00

Just made this yummy recipe I found on www.mealsmatter.org. Give it a try!

Ingredients
• 4 oz Whole wheat capellini or angel hair pasta
• 3 oz Dry-packed sun-dried tomatoes
• 1 1/2 tbsp Olive oil
• 8 oz Chicken breast tenderloins, cut into bite-size pieces
• 1/8 tsp Salt
• 3 cloves Garlic, minced
• 1/4-1/2 tsp red-pepper flakes
• 1/4 c Sliced fresh basil
• 1/2 c Pine nuts, toasted

Preparation
1. Prepare pasta per package directions without adding salt. Meanwhile, soak tomatoes in hot water 10 minutes or until soft. Drain, reserving 1/2 cup of water, and chop.
2. Heat oil in large skillet over medium-high heat while pasta cooks. Season chicken with salt. Add chicken, garlic, and red-pepper flakes to skillet. Cook, stirring, until garlic turns golden, 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2 to 3 minutes until chicken is completely cooked.
3. Drain pasta, add to skillet, and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 tablespoons of pine nuts. Top with more basil, if desired.

Self Care

2009-07-28T21:30:00.003-04:00

It's important to take time to care for yourself. Make a list of things that bring you joy, peace and happiness. Walking your dog, take a bath, yoga, going for a walk, spa treatments or talking to a friend; these are just some of the things you can do to care for yourself.

Many people say that they just don't have the time to do some of these things. If you don't put yourself first who will? Taking care of yourself will make you a better friend, mother, daughter, wife etc. You deserve some time for yourself so take it!

I found a coupon for a local massage center and took advantage of it. I had a one hour, full body massage tonight and it was fantastic!! Go ahead,take some time for yourself. You will feel happier and healthier. Be well!

Graduation Day!!

2009-07-26T19:49:00.002-04:00

Today was a big day for me. I graduated from the Institute for Integrative Nutrition. I am now board certified by the American Association of Drugless Practitioners as a holistic health counselor. I would like to thank my friends family who supported me in this new endeavor. To find out more about what I am doing or to sign up for my newsletter visit my website. Thank you and be well.

Acupuncture

2009-07-23T22:11:00.006-04:00

I went to acupuncture this afternoon. I have been going on and off for years to help with stress, anxiety and sleep problems. After today's session I feel calm and relaxed.

The practice of acupuncture uses small needles to stimulate specific parts of the body to restore and maintain health. Interested in acupuncture treatments? Check with your insurance carrier as some cover alternative treatments. Make sure you find a qualified practitioner.

Be well!

My Daily Affirmation

2009-07-22T22:03:00.001-04:00

I am good enough.
I am not restricted by old, limiting beliefs from my family or from society.
-Louise L. Hay