In the summer I’m usually craving light, cool foods. I also avoid turning my stove on as much as possible. So that means lots of salads! So today’s recipe Bonus will focus on salads and how to take a basic salad and bulk it up with healthy fats and protein. 

Instead of buying your salad dressing, try making your own. Avoid all the extra added, sugars hydrogenated oil and preservatives (seriously, check out the ingredients list on most dressings... ick!)

Quick easy and oven-free ;)

Turn your dressing into “Super Dressing?”

I don’t have to tell you that the veggies in the salad are good for you. I think we all got that down. The star of the show here is the dressing I’m highlighting. It’s a combination of sesame seeds, lime and cayenne pepper. If you’re going to use dressing, it might as well do something besides just sitting there and looking pretty! Let’s talk about what’s so super about these ingredients 

Tahini, is similar to peanut butter and other nut butters. It's made by simply grinding sesame seeds into a rich paste. Because of the sesame seed's natural oil content (which is a healthy, omega 3 fat), it will separate and needs to be stirred often. Refrigeration is needed to keep it from going rancid.

 

Sesame is an especially good source of cooper, magnesium, manganese and the amino acid methionine. It's also a good source of Vitamin B1, iron, calcium and fiber. Although it's a high fat food, it is a healthy source of fat, used in moderation can help you feel more satiated and improve blood sugar levels.

By the way, tahini can be eaten on its own as a spread, or used as a dip or garnish. It's absolutely divine on bread topped with honey, dates or fruit preserves. It's most well known in the Western culture when it's mixed with ground chick peas to make hummus or with eggplant to make baba ganoush.

Cayenne pepper- Fruits and veggies are natural detoxifiers (well many of them, anyway,) so adding cayenne is like fueling the fire. Along with a couple of cousins like jalapeño and habanera, have shown detoxifying and liver cleansing properties. Especially when combined with…

Lemons and limes- have antiseptic properties, loads of vitamin C (antioxidant) and properties that stimulate the liver to cleanse more efficiently (this is the premise behind the famous Master Cleanse.) Lemons and limes, despite their acidity, also have an alkalizing effect on the body. By providing a balance of the body’s PH, you can guard against many chronic diseases and even cancer (look for a post on this very soon!)  I’ve been quoted touting the benefits of starting your morning with lemon/lime in your water for this very reason. 

Find out about more detoxifying foods on “DemystifyHow to Detoxify”

Make it! 

Time:10 minutes

Yields:2 servings

Ingredients:

• 1/2 bunch spinach (or any favorite greens)
• 10 garlic stuffed green olives
• 1/2 cup raw cashews (you can use roasted, but raw has more active enzymes for better digestion)
• 1/2 small yellow onion
• 1/2 red bell pepper
• 1/2 jalapeno pepper
• 1/2 cucumber

Dressing:

• 2 tablespoons tahini
• Juice of 1 lime
• 2 pinches cayenne pepper

Directions:

1.       Wash and dry all veggies.

2.       Finely chop all veggies, olives and nuts and place in a large bowl.

3.       Mix dressing ingredients together with a fork in a small bowl.

4.       Add dressing to vegetables, toss well and enjoy.

Protein options:

If you want to bulk up this recipe with more protein, try there no cook options:

• Beans- black, kidney, pinto, garbanzo… Or a combination of them!
• Lentils- Whole Foods and Trader Joe’s offers vacuum sealed pre-cooked beans toss in 1 cup to add a whopping 18g of protein and 7g of iron.
• Quinoa- most lump quinoa into the grain category, but technically it’s a seed. That’s why adding a cup, cooked, adds 8g of protein and 3g of iron. OK you have to cook this one- but I make mine in a rice cooker, so I still don’t turn the stove on!
• Sardines, herring or tuna- pop open a can and throw it right on top. I prefer the kinds packed in olive oil (they taste better and adding in even more omega 3 fats,) but you can get the water packed kind also.

Sweet Poatato (not) Fries

Sweet potatoes, unlike regular potatoes, are a great source of many vitamins and minerals. They are a great source of Vitamin A and C, Magnesium, folate, iron and choline. They’re also a good source of protein and many amino acid building blocks. Not only that, they have a low glycemic index. That means that they won’t spike your blood sugar the way regular potatoes do. This translates to more stable blood sugar levels, feeling fuller longer and reduced fat cell production and inflammation. And as if all that wasn’t enough they’re packed with phytonutrients (an excuse to get more orange phytonutrients into your diet!) 

In case you needed another excuse, here’s one more reason to go with orange! Sweet potatoes are consistently on the 12 cleanest produce list. Regular potatoes, on the other hand, are in the top twelve produce items to avoid (unless organic.) That means you’re more likely to be taking in extra pesticides when you choose potatoes over sweet potatoes. 

I don’t know about you, but one of my guilty pleasures is indulging is fries- so instead of getting some greasy dinner version, how about you make them yourself, at home, where you can pick only the best ingredients and control the grease content.

So easy to make! You’ll be enjoying them before the delivery guy could even ring your doorbell! 

Ingredients:

• 2 medium sweet potatoes, (peeling is optional. But if you keep the peel, make sure you clean it thoroughly)
• 2 tbsp. olive oil, sesame or peanut oil.
• 1 tbsp. light brown sugar (optional)
• 1/2 tsp. kosher salt, plus extra for sprinkling
• 1/2 tsp. freshly ground black pepper
• ½ tsp cayenne pepper (if you like a little kick to your fries- optional)

Directions:

1. Preheat the oven to 450 degrees F.  Line a baking sheet with parchment paper or aluminum foil greased with cooking spray (olive oil spray is always preferred. Yes you can get it at Whole Foods or Trader Joe’s.)
2. Halve the sweet potatoes lengthwise then slice each half into, well, fry sized spears. I like mine on the thin side and crispy, but you can keep yours a little a thicker if you prefer.  
3. Soak in cold water for 20-30 minutes. Soaking helps give the fries a crisp on the outside. When done, drain well and pat dry.
4. Place the potato spears on the sheet pan and toss with olive oil.  Spread them in a single layer.  Combine the brown sugar (if you’re using it), salt, pepper and cayenne pepper (if you’re using it) and sprinkle on the potatoes.
5. Bake for 15 minutes, turn with a spatula and bake for another 5 to 10 minutes. When done they’ll be a light brown color.

Now don't go dipping them in red sugar sauce (AKA ketchup.) Either splurge on the organic, no high fructose corn syrup (HFCS) brands or use another condiment like:

• mustard (check the ingredients) - most don't contain added sugars
• plain Greek yogurt mixed with chives
• hummus
• homemade or organic (real) mayo

I actually find these fried so flavorful, I don't need to dip them in anything!  Get creative with the spices, try using different variations and

Crazy Good Crepes

I had a craving for brunch the other day… but it was Monday. So rather than hold out for the weekend, I decided to get my griddle out and start experimenting in the kitchen.

What I really was in the mood for was crepes…  those thin, fluffy treats that can be served with sweet or savory stuffing. So I grabbed my “Bob’s Red Mill Gluten-Free Pancake Mix ” and got started. And what I got was probably one of the best crepe’s I’ve ever had (but I may be bias,) but they’re actually not as unhealthy as you’d imagine. I even managed to pack the batter with veggies!

Ingredients:

• 1 cup Bob’s Red Mill Gluten-Free Pancake Mix
• 2 eggs (remember, organic, free-range, antibiotic-free)
• 1/2 cup coconut milk
• 1/2 cup green juice (That day I made cucumber, apple, kale and parsley)
• Coconut oil- 2 tablespoons for batter and enough to grease the pan

Directions:

1. In a large mixing bowl, whisk together the eggs, milk, juice and coconut oil. Gradually add in the flour and combine into a smooth batter. If it’s still thick or lumpy, feel free to add ¼ cup of water.
2. Oil a griddle or your favorite frying pan over medium high heat. About a tablespoon of coconut oil should be plenty. Pour the batter onto the griddle, using approximately 1/4 cup (I use a ladle, and it’s pretty darn close to a ¼ cup) for each crepe. As you pour, spread the batter to create a large circle, then quickly tilt the pan with a circular motion to coat the batter evenly.
3. Cook the crepe for about 2 minutes, until the bottom is light brown. Loosen with a spatula, flip and allow the other side to brown. 

Serve hot off the griddle! I make some sautéed veggies and eggs and stuffed my crepe fajita style. The sweetness of the crepe is awesome with salty/bitter veggies like kale or collards. I also tried it with smeared almond butter, sliced some strawberries, drizzled some local raw honey and folded over in half, then in quarter. I need to work on a Hazelnut, dark chocolate spread!

stuffed with eggs & veggies with a side of quinoa & chick pea salad

Get creative! What would you put in yours?

Made too much? You can also store these guys in your freezer to enjoy later. I’ve had mine as long as 2 weeks after and they still tasted pretty good!

Storage:

1. Tear a few sheets of parchment paper a little larger than the size of the crepes.
2. Spray with olive oil spray or brush on oil. Don’t use coconut oil, since it will turn solid in the freezer.
3. Place a crepe on the paper, then cover with the next sheet of paper. Then the crepe, and so on.
4. Fold the ends of the paper around the crepe (don’t bend the crepe- when frozen they’ll break.) If you don’t have a storage container big enough, you can simply place the stack straight in the freezer.

To defrost:

1. Simply leave on the counter for 20-30 minutes.
2. Place in the over at 200 for 2-3 minutes.
3.  Place in a warmed and oiled frying pan for less than 2 minutes.

Give it a try… have some people over and I guarantee they wouldn’t even notice these are so much healthier. Let me know what you think!

Demystify how to Detoxify

Have you considered a detox? For most people, the word cleanse brings to mind an image of a bottle of pills, powder or drink that smells terrible and is meant to send you running to the bathroom to “clear out” your intestinal tract. Not a very pleasant visual is it? I’d even say it’s quite a bit off track.

While an element of detoxifying your body does involve flushing out the system form the toxins it is holding on to, it does not have to be so intense. In fact, these colon cleanses can sometimes be dangerous because they can cause dehydration, disruption of the natural GI flora and nutrient loss.

a cleanse shouldn't have spending a lot of time in the bathroom

That’s not to say that there isn’t a safe way to cleanse your system. In fact I’m a big proponent of regularly hitting the “reset” button and detoxifying. The trick, however, is knowing what is appropriate for your body, your level of toxicity and your lifestyle. That’s where a little coaching comes in handy. Working with someone who is experienced in the field can not only be helpful in navigating the dozens of various options, but can also ensure you achieve the best results with minimum discomfort.

Some practitioners call these cleanses hoaxes and declare them all dangerous. I’d have to say, some are absolutely ridiculous and even border on dangerous. But I believe when conducted correctly, there’s overwhelming evidence that they do work. By following a detoxifying diet, people have corrected conditions like hypoglycemia, arthritis, irritable bowel disease, and infection; they’ve even fought cancer (and won!)

Fasting (see the blog on fasting and Ramadan for more,) is one way to achieve your detox goals. By abstaining from food, we allow our bodies a break from food breakdown and metabolism. During this break, our body can begin to “clean house” and eliminate any deposits or toxins that might be slowing it down. This break from digestion also gives our digestion track a much deserved rest and opportunity to restore. The problem is, when we fast we'll also releasing toxins at a very fast rate, possibly faster than our body can keep up with the safe elimination. And let’s face it, being hungry sucks.

Fear not! Abstaining from eating is certainly not our only option. There are juice, raw food, and fruit and veggie cleanses as well as cleanses with pre-made shakes and powder supplements. These options allow for various foods, and usually promote eating only foods that are detoxifying in nature. Some examples of foods with natural detoxification properties are:

• Cayenne pepper- along with a couple of cousins like jalapeño and habanera, have shown detoxifying and liver cleansing properties. 
• Lemons and limes- have antiseptic properties, loads of vitamin C (antioxidant) and properties that stimulate the liver to cleanse more efficiently (this is the premiss behind the famous Master Cleanse.) 
  
• Cruciferous vegetables- due to the amount and quality of phytochemicals/anti-oxidents, vitamins and minerals contained in these veggies, they have been used to help repair DNA damage and therefore block cancer cell production.   
• Spirulina- I can write an entire article on the benefits of this single super food. Aside from its super nutritional benefits, its antioxidant qualities make spirulina a potent free radical scavenger. It also has been shown to increase immune system function, making it able to fight cancer, infections and viruses including the flu and even HIV. 
• Wheat grass- one of the highest antioxidant activity of any plant organism. Also, its abundance of chlorophyll has been exploited to cure diseases including Inflammatory Bowel Disease (IBS), cancer as well as side effects of chemo from traditional cancer therapy.

These natural food detoxifiers are powerful, and sometimes used in various formulas that can be found in the health food store. Please be careful when using those formulas- due to lake of regulation, many formulas could be misleading. I highly recommend using a tested and proven line like Metagenics. Not only is the quality guaranteed, but you're getting the support of a healthcare provider's guidance to tailor a program for your particular needs as well. 

It’s important to choose your method carefully to ensure you’re achieving your goal without causing harm. For example, some cleanses are better for removing heavy metal toxicity, while others are better for stabilizing blood sugar levels. And most importantly: Make sure you're getting the right liver and kidney support to ensure you don't overwhelm your system. Again, seek out the help and guidance of someone who’s experienced in this field. Besides, dietary restriction, even for a short period of time is hard! We can all use a coach in our corner! Find out more about my detox programs.

Ramadan: Fastin and Physiology

Friday marked the first day of the Islamic holy month of Ramadan. It's a month that observers fast daily, no food, no water, from sunup (fajir) to sundown (maghreb.) It's interesting to note, that fasting isn't the only dietary restriction required. Islam, like Judaism, has strict dietary restrictions pertaining to the quality and butchering methods of meats. A tie between spirituality and food? Possibly, but we'll save that for another blog.

Today  thought I'd delve into the origins and significance of fasting and how it can be physiologically beneficial. Islam is not the only faith where fasting is prescribed. Restricting food intake is only one of many forms of fasts. The reasons for fasting are not always religious, non-religious reasons can be political (like Gandhi’s famous peace fasts) or even medical or health related. 

Gandhi

Most cultures incorporate fasting though religious practices. The benefits of abstaining from food and water have been observed in many cultures dating back centuries. The general idea behind the fast is that restricting food (and in most cases water,) helps the observer connect more readily with the higher power. By limiting physical satisfaction, individuals can separate physical from spiritual desires. This therefore helps one understand impurities and human imperfections. This seems to be a common theme across the board. 

fasting and meditation go hand in hand

In the Far East, fasting is a part of Buddhist and Hindu practice. Although, not generally encouraged for most Buddhists, fasting is part of the clergy’s practice. In Hinduism, there are variations in the customs from one region to another. However, those who do observe the practice, do so in worship of the Gods, in remembrance or mourning as well as to guard against egoism and self-indulgence. 

In Christian practice, it is a generally held belief that abstaining from the wants of the flesh frees the soul. Although some Christians observe by only giving up certain items (for example during lent,) other churches observe whole days of fast without food.  In the Greek Catholic and Eastern Orthodox churches, for example, fasting is used to guard against gluttony and self indulgence.

In Judaism, fasting is part of the ritual of atonement from sin. In addition, fasting is to commemorate of those lost in the past as well as to celebrate salvation and gratitude. Observers are to abstain from food, drink as well as other pleasures such as lotions, oils and physical contact. The belief is that abstaining from the simple physical indulgences will increase one’s appreciation for the dependence on God and heighten the understanding of loss.

The premise behind fasting in Islam is very similar, and in fact is derived from the tradition of fasting in Judaism and Christianity. Fasting is practiced primarily during the month of Ramadan, marked by the Islamic lunar calendar, but other days are encouraged as well.  It is believed that in abstaining from food and drink, you can more fully understand the plight of those less fortunate and gratitude for what you have. (I ran across a Huffington Post article that was a very touching reminder.) It is also a time of reflection on your actions, words and thoughts, since Muslims are encouraged to refrain from angry outbursts, impure or hateful thoughts and distasteful actions especially during Ramadan. It’s a time for self-reflection and a chance to improve personal conduct, find motivation for self-control as well as seek atonement from God.

There are many proponents as well as opponents in health and nutrition on the topic of fasting. Some argue that the practice is dangerous, and could throw off the body’s natural rhythm and metabolism. Others would assert that the opposite is true; that the occasional reduction of caloric intake is actually beneficial, if not necessary for optimal biological function. This reduction allows the body to slow down and shift from storage mode to “spring cleaning” mode- providing opportunity for the body to clear up the intestines, joints and fat cells of the stores of toxins. Opponents point fingers at the fasting fad, calling the claims of cleanses, detoxes and fasts fraudulent.  

Question is, can a practice dating back hundreds of years and spanning dozens of cultures be considered a fad?

Most studies conducted on the matter conclude that to some effect the reduction of calories does in fact result in beneficial effects on insulin production and glycogenisis (breakdown of stored fat to form glucose.) Under controlled conditions, and medical supervision and support, fasting could improve your health, lower your blood pressure, your cholesterol and blood sugar levels. But since we are physical and spiritual beings, the spiritual effects must be considered. This tradition can help the observer find balance between the physical world and the spiritual world.

Is fasting part of your religious or health practice? Ever been curious about the beneficial effects of a supported detoxification program? Read my blog, "Demystify How to Detoxify" to explore the effects and methods of detoxes and cleanses. Ready to get started?  Get in touch with me now!

The Healthcare Debate: My 2 Cents

Before I even start, let me preface this by saying that I'm in no way an expert on this issue. But, I do have over a decade of experience in healthcare and third parties claims. I've been asked a lot lately where I stand on the issue of healthcare reform and the Obamacare legislation- sometimes because of my experience and others for idle chit-chat. I thought I'd organize my thoughts and what resulted was this blog. Personally I think this is a move in the right direction- not necessarily the perfect solution, but you won't hear me complaining. Let me explain...

I have a friend who has diabetes. Not type 2 diabetes which is the result of poor lifestyle and too much sugar. She was diagnosed with Type 1 Diabetes (Juvenile Onset) when she was a teenager. Her pancreas one day just decided to stop producing insulin (I'll spare you the patho-physiological explanation of auto-immune disease.) As a result, she’s had to use insulin injections multiple times a day along with a pump and check her blood sugar levels using a glucose monitor throughout the day. 

No amount of fruits, veggies, supplements with chromium or cinnamon or any other lifestyle changes will make her pancreas start to produce insulin. No matter how “clean” her diet is, she needs insulin injections and constant monitoring to catch any possible complications early. She’s only 33, and with proper care, she’ll have a long life ahead to deal with this. (Fun fact, Halle Berry has Type 1 Diabetes)

She holds a professional degree and has been gainfully employed since she graduated college. However, in this unsettling economy, is now faced with a very real possibility of being laid off. 

So what happens if she loses her job, and her health benefits? I’ve never asked, but suspect the endocrinologist she sees regularly is quite expensive. She has an insulin pump that needs monitoring and a constant supply of insulin. And those test strips she uses to test her blood sugar cost $100-$150 a month alone. And what if she develops a complication from her disease?

My colleagues argue that Obamacare isn’t solving America’s health crisis and that they disagree with paying more taxes into a corrupt system. And although I see their point, and don’t completely disagree, I want to remind them, we must walk before we run. Even if our system was perfect, embraced holistic medicine and preventative care, we’d still be in need of allopathic medicine. There will always be a need for emergent care, surgical care and congenital conditions such as Type 2 Diabetes. In fact, I'd even go as far as to say, if it wasn't for the research conducted from allopathic medicine, we wouldn't know as much as we do about alternative care.

Besides, just because we have our own beliefs about holistic medicine and its impact, we cannot shun and isolate those who are still in need or or prefer traditional care. 

Our current system is no doubt corrupt- but it’s not like the government mucky-mucks were sitting around DC last week and saying, “Hey guys, so do we pass Obamacare, or do we stop supporting the BigPharma agenda/Corporate insurance and start pushing more holistic preventative care?”  That was never the debate, so look at the big picture. 

If this means someone gets diagnosed with high cholesterol, metabolic syndrome or thyroid disease sooner because they can afford doctor visits and bloodwork, then I call that a win. It gives us our chance, as holistic providers, to step in and educate them and their primary care providers on their options sooner. People who wouldn't have gone for a check-up otherwise, can catch disease progression before they’re so sick they can’t work and become disabled (and are now a real burden on the system, or so I hear.)

The system is broken, no doubt. But fixing it isn’t going to be easy and it’s certainly not going to be free. So to those complaining about taxes- our taxes currently fund Medicare, Medicaid and Social Security. When folks that don’t have any coverage can’t afford to pay their bills, the effect is reflected on the (even more) inflated cost of drugs, hospital visits and procedures. Just like prices in retail stores are inflated to account for shoplifting. That’s simply how our capitalist system works. To be involved in the solution, we have to change our attitude.

For those fear mongers and those they are trying to scare, I offer this quote:

“Fear is the belief that something bad will happen, while faith is a belief that something good will happen.” ~ Anodea Judith.

I’m going to have to choose faith over fear. Not in the government, but in the shift in people’s ultimate attitudes towards their health, educating themselves and respecting their bodies.

The secret to soft, summer skin... Hydration

You’ve heard it before, drink more water! The importance of drinking enough water cannot be emphasized enough. Getting our daily dose of water:

• keeps our skin clear, hydrated and youthful
• helps our cells and organs perform their functions
• and allows our gastrointestinal tract to flow smoothly (if you get my drift ;)
  

Despite this information, most people have a hard time getting enough water into their daily routine. In the summer, when it's nice out and we're taking advantage of the weather to exercise and play outside, we're also sweating more and prolonging out sun exposure. It's critical we up our water consumption to meet this demand.


In case you need more motivation, the downside of not drinking enough H2O: poor digestion, sluggish thinking, skin breakouts, dry scaly skin, headaches, bad breath and general fatigue.  

Thirsty yet?

So you know you need to drink more, how about some tips on how to incorporate more water into your day:

I love my filtered bottle

1. Start your day right, set a large glass of water by your bed each night and drink it 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.
3. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Invest in a filtered bottle so you have a clean, economical source available all the time (see below.)
4. Take sip or two even if you’re not thirsty. Sometimes that sip might help you realize how thirsty you actually are- especially when you're not used to drinking much water.
5. Try to drink as much of your water before the evening. This way you won't wake up in the middle of the night rushing to the bathroom- and disturbing a perfectly good dream.
6. Add flavor to your water with lemon, orange, mint, cucumber or other fruit. Who needs artificial flavor when you can add the real stuff and some extra phytonutrients along with it.
7. Drinking (decaffeinated) tea or juice (fresh if possible- definitely avoid the sugary processed stuff) and eating raw fruits and veggies totally counts towards your daily water goal.

What about quality?Bottled water vs  filtered water?

Honestly, you gotta drink what you like AND what fits into your budget. Although plastic containers are not perfect, they could seep toxins into your drinking water, sometimes they're your only option.

One solution could be portable filtered water bottles. They can be found with less toxic BPA free material, and come with a reusable filter. Refilled from the sink or water fountain and you're all set with fresh, filtered water.

Do you have any tricks that you use to get and stay hydrated?

True or False: If you’re overweight, you’re eating too many calories?

Here’s another confusing diet mantra: If you’re overweight, you’re eating too many calories. 

begin reading why I'm SO sick diet food....

Actually, most of the clients I talk to who are having trouble losing weight are actually not eating enough! Shoot I’ve been there- counting every calorie (or points for those on Weight Watchers) working out diligently and still hitting a brick wall. 

What was the problem? I was eating “fiber” cereals, protein bars, frozen meals, popcorn, pretzels, sliced turkey on ”low carb” bread and yes, low-fat cheese and yogurt. I wasn’t eating real food. In an attempt to eat “healthy” I was eating so much processed food, I had no room for real, whole food. I was eating fortified food, but no actual nutrients and worse of all, almost no phytonutrients.

In hind sight, it’s pretty obvious why I was having cravings and never felt satisfied: I was still hungry! My body was starving for real food, real nutrients, fruits fresh veggies and yeah, sometimes a burger! 

Food isn’t supposed to be a punishment. It’s supposed to be enjoyable, a reward for our hard work and efforts in gathering and preparing it (or in some cases paying someone else do so.) Two hundred years ago the leading cause of death was infection; our ancestors didn’t die because they ate eggs. Now we have children (children who, indecently, don’t eat eggs,) with high cholesterol, diabetes, fatty liver and heart problems!There's something very wrong here. It's like we invented penicillin and forgot how to eat. 

I hate counting calories!

So, you want to lose weight?

• Eat fresh veggies and fruits whenever possible- this should be the main component of your diet.
• Eat whole eggs (not egg whites)
• If you eat dairy, and dairy agrees with you, don't waste your money on the fat-free/low-fat versions. Do monitor your servings. Look for the rBGH-free on the label.
• Indulge in meat, if you like, but keep the serving size to 4 oz, and only splurge on hormone and antibiotic free. Yes it’s more expensive, that’s OK. You really don’t need to eat it as frequently anyway.
• Eat more fish, wild not farm raised.
• Eat even more veggies- you probably aren’t eating enough to begin with. You’re full? Try juicing them.
• Minimize processed grains made from flour- replace them with whole grains like brown rice, oat meal and quinoa
• Drink more water, stop drinking soda, ice tea, energy drinks or any of that other crap with “health claims” and no diet anything.
• Stop or minimize eating processed food and sugar. As Michael Pollen, author of Omnivor’s Delima and In Defense of Food says, “If it came from a plant, eat it. If it’s made in a plant, don’t.”

Notice most of this list tells you to eat more. After some time, when your body has flushed out all the preservatives, toxins, food coloring and additives and filled up on vitamins, minerals and phytonutients you’ll notice a difference. You’ll reject fake food, despite the ads, you’ll lose weight and not feel deprived, and you’ll have more energy and clearer skin. Combine with strength bearing exercise and you’ll see results even faster. Don’t get me started on doing too much cardio to “burn fat” and not enough muscle strengthening…

The question is, do you have the motivation to make these changes? Don’t be afraid to ask for help from a health coach (like me!), because your health and the quality of your life are important. And it’s not just about looking good in a bathing suit, either.

By the way, Mr. Pollen also says, “Eat food. Mostly plants. Not too much.” Pretty spot on summary, I think.

I'm SO sick of diet food...

...Low calorie options, sugar substitutes, fat-free and this general fear of food! I’m sick of people assuming that the way to lose weight is to cut calories, fat and “carbs”. And most of all I’ve had enough of hearing my friends talk about eating healthy and saying how tasteless it is- of course it’s tasteless! You’ve cut out all the fat, and fat carries flavor. Any self-respecting foodie can tell you that. 

No, this doesn’t mean that it’s OK to go to your local fast food joint and get a double burger with an extra giant side of fries and a milk shake. That’s not where I’m going with this. And yes, if you eat fast food for 90% of food intake and “Super Size” everything you probably will become overweight. I’m talking about healthy fat as part of real whole food: olive oil, avocados, whole milk, full-fat cheese or butter. 

Here’s an example, the difference between regular, plain yogurt and the fat free version:

Plain, whole milk yogurt (average for 245g serving size)     Plain, Skim (non-fat 245g serving)

Calories 150                                                                           Calories 137

Fat          8g                                                                           Fat          0g

Sugar     11g                                                                          Sugar     19g

OK, so I saved 8 grams of fat and 13 calories (um yeah, 13!), but at what cost? First, I’m still friggen hungry! Without that fat to help send signals to my brain that it’s done eating, chances are I’ll be looking for another snack pretty soon. Also, who snuck in the 8 grams of sugar? And this is nothing- check out the fruit flavored varieties if you really want to see the grams of sugar go up (it’s up around 50g for some brands). With all that sugar, no fat or fiber, there’s nothing to blunt your blood sugar from spiking, then plummeting shortly after. From a cellular standpoint, good sources of fat are essential for healthy brain and nerve conduction among other functions.

If we’re really going to pull this apart, how about those hormones we so lovingly inject cattle with that produce our dairy supply? Think maybe that might have an effect on our obesity epidemic? I think the cartoon below summarizes it better than I ever can:

Again, I’m not saying that you should go gorge yourself on thousands of empty calories. What I’m trying to argue is the basic (false) notion that “a calorie is a calorie.”  Who is the person responsible for allowing us to believe that a 100 calories of carrots are the same as a 100 calories from a chocolate chip cookie “100 calorie snack” are the same thing? 

It doesn’t even make any sense- they’re cookies! Sure the caloric value is the same, but what about the nutritional value? The fiber? The digestibility? Surely our highly intricate body knows the difference between a carrot and a cookie! I don’t know who that person was, but I have a feeling he/she knows the guys that make the cookies. Unfortunately, there’s no carrot lobby to protect those poor little guys’ reputation.  

Here’s another confusing diet mantra:

If you’re overweight, you’re eating too many calories... continue reading!

Granola that Doesn't Suck

Check out the recipe for these scones below

With summer right around the corner, it conjures up images of picnics, long days at the beach, hikes and getting lost in the park. With that you’ll want light healthy food that’s packed with energy and portable…  what you need is granola. 

Commercially available in every processed and sugar packed was possible, granola has long been labeled as a health food. Done right, it can be very healthy. Packed with healthy Omega 3 fats, fiber, protein and lots of vitamins, minerals and phytonutrients. Done wrong, processed, it can be full of sugar and stripped of all its natural goodness.

Best way to ensure you’re getting the best, is to make it yourself. It’s pretty simple and you can get creative with the ingredients to make it your own. 

Here’s a basic recipe (it’s gluten-free too ;):

• 3 cups oats
• ¼ cup chopped cashews
• ¼ cup chopped walnuts
• ½ cup sunflower seeds
• ½ cup rice flour
• ¼ cup dried cranberries (look for no sugar added brands)
  
• ¼ cup dried apricots, cut into ¼-inch pieces
• 1 tablespoon cinnamon 
• 1 teaspoon ginger
• 1/3  – ½  cup honey (or try it with maple syrup instead)
• ½ cup apple juice, unsweetened. Fresh squeezed is best. 
• 1 tablespoon vanilla extract 
• 2 teaspoons coconut oil

Preheat the oven to 250. Line your baking sheet with parchment paper and/or coat the sheet with coconut oil.

Flour mixture: Combine the oats, nuts, sunflower seeds, dried berries and rice flour. Toss until the flours coats everything. When it looks well coated, add the spices and mix again.

Honey/Maple Mixture: In a large measuring cup (or bowl), combine the honey, juice, vanilla extract, and coconut oil. Whisk them together until they have stick evenly.

 

Combine the flour mixture with the honey mixture by pouring the honey mixture into the flour mix. Stir it all together until it’s thoroughly intermingled. Put the combined mixture onto the baking sheet flatten it out into even layer.

Bake for fifteen minutes. Take it out, and turn over to allow both sides to bake evenly. Let it get messy and broken up. Even it back out and put back into the oven to bake for another 15 min. Once browned, flip it again and allow it to bake for another hour and half (or until it cooks thoroughly to a crisp!) Keep flipping periodically to avoid one side form burning.

When done, (it should no longer be sticky) let it cool for about 20-30 minutes. Spoon into storage containers- will stay good for up to 10 days.

Gluten Free Muesli Scones

While scouring the web for some ideas.. I ran into this little gem and I had to share. For my gluten-free friends that thought they had to give up this yummy little baked good, fear no more!

From Elena’s Pantry http://www.elanaspantry.com/muesli-scones/

• 2 cups blanched almond flour (I’ve found this at Trader Joe’s)
• ½ teaspoon sea salt
• ½ teaspoon baking soda
• ¼ cup dried cranberries (look for no sugar added brands)
• ¼ cup dried apricots, cut into ¼-inch pieces
• ¼ cup sunflower seeds
• ¼ cup sesame seeds
• ¼ cup pistachios, coarsely chopped
• 1 large egg (size does matter as dough will not hold together with a small or medium egg)
• 2 tablespoons agave nectar (Maple syrup would work too)

Enjoy with coffee or tea!

1. In a large bowl, combine almond flour, salt and soda
2. Stir in dried fruit, seeds and nuts
3. In a small bowl combine egg and agave
4. Stir wet ingredients into dry
5. Use your hands to form dough
6. Shape dough into a 6 ½ x 6 ½ square that is about ¾" thick
7. Cut dough into 16 squares
8. Bake at 350° on a parchment paper lined baking sheet` for 10-12 minutes
9. Serve