Archive for June, 2009
Lately I’ve had people come up to me and question the role of fat in various packaged goods–the most recent being cereal. It’s a little confusing when the aisles at any given grocery store shout “FAT FREE!” and “25% LESS FAT!” What does that even mean–how does that happen? Well, for starters, if a processed or packaged food has no fat, it probably means they’ve made up for it in the sugar department. You’ve gotta get your taste somewhere. But this is silly–we’ve been taught to be scared of fat and to treat it as a four-letter word. Why is that? Aren’t we missing something?
The truth is: our bodies need fat. Fats aid our bodies in absorbing vitamins like A, D, and K, help maintain cell structure (including brain cells), and are essential for strong bones. Too little fat in one’s diet can also contribute to weight gain (believe it or not) and can lead to intense cravings. However, in excess, fats can also lead to weight gain, heart disease and cancer. The tricky part is that fats are not created equal. Therefore, it’s important to understand what constitutes good fat, and which fats should be avoided.
Here’s a quick breakdown of the GOOD fats:
Monounsaturated Fat
Known as the best fat, it helps to lower the bad cholesterol (LDL) while increasing the good cholesterol (HDL). This can be found in nuts (like almonds and walnuts) as well as avocado, olives, flax seeds, and olive oil. These oils are best for cooking. This is why Mediterranean foods have been hailed as some of the most heart-healthy cuisine around.
Polyunsaturated Fat
Polyunsaturated fat also helps to reduce the bad cholesterol (LDL), but unlike monounsaturated fats, it does not raise the levels of good (HDL). Therefore, it should be used a little less. Look for seafoods like salmon, mackerel and fish oils that double as great sources for Omega 3 fatty acids, which our bodies need but cannot make. Fatty acids promote healthy skin and the development of our cells. Flax, hemp and sunflower oils are also a good source polyunsaturated fat.
Now that we’ve got the good ones covered, below are the BAD fats, which should be used sparingly:
Saturated Fat
Saturated fat raises the bad cholesterol (LDL), which increases your risk of heart disease. You’ll find this primarily in animal products like meat, dairy, and eggs–especially red meat. Saturated fat can also lead to colon and prostate cancer. And if you’re looking to reduce your red meat intake but need the protein, try bean or legumes. Both are great sources of protein and naturally low in fat.
Trans Fat
And finally, trans fat; an artificial fat, created through a process in which liquid oils are “hydrogenated” so that the fats can withstand processing and provide a longer shelf life. Stay away from this one, which will wreak havoc on your body over time, due to its chemical makeup. Trans fats hide in a variety of places, including: baked goods, crackers, popcorn, margarine, and many packaged snacks. Be on the lookout for “partially hydrogenated” oils listed in the ingredients.
Those are the facts. See? Not all fat is all bad. But how much GOOD fat should we keep in our diets?
While we do need fat in our daily meals, keep in mind fat is high in calories! It’s recommended that fat make up no more than 30% of our total daily calories. That means if you’re eating around 1600 calories a day, you should make sure to cap your fat intake at 50g. Saturated fat should make up a third of that, so around 17g (or less).
So if you’re nervous, I understand. Baby steps. What about almonds? A small handful of raw or plain almonds will give you anywhere between 12-16 grams of monounsaturated fat, and only 1.5 grams of saturated fat. Sprinkle some chopped up almonds on your salad or mix it in with a quinoa dish. Put them on your morning oatmeal or have as an afternoon snack. You really can’t go wrong.
The bottom line is: know where you’re getting the fat in your diet, and make sure you’re getting the right amount. Like all foods, when you know what the source of your nutrition is, you’ll find it a lot easier to eat whole and healthy meals.
June 30th, 2009
I’ll admit, up until a year ago or so ‘greens’ to me meant spinach, maybe a salad of mixed greens, and arugula. Since then, I’ve discovered a whole new world of nutrient-rich, antioxidant-filled leafy greens (this is all very exciting, trust me). It was an area of the produce department I had never frequented, but once I understood the benefits or maintaining a veggie rich diet, I began to explore my options. Greens like bok choy, chard and collard greens soon filled my vocabulary, as well as my plate. Then came kale, the “king of calcium.”
According to “Greens, Glorious Greens!” kale is one of the 10 most coveted foods in the health world. One cup of kale contains more than five grams of fiber and only 43 calories (this is what I mean by a nutrient dense food, versus calorie dense). For example, that one cup also provides the daily requirement for vitamins A and C, along with 134 mg of calcium (almost half of what a cup of milk holds!). Think of it as getting more bang for your buck, health wise.
It doesn’t stop there: kale is also anti-inflammatory and is rich in antioxidants, beta-carotene as well as vitamin K. Vitamin K is an important vitamin for those who suffer from liver damage, IBS, and cystic fibrosis. It also helps increase bone mass, thanks to the calcium levels, and can help prevent various cancers and Alzheimer’s. With such an array of health-giving properties, it’s no wonder this vegetable has been one of the most common in Europe since the middle ages.
So how do you incorporate kale into your meals?
I’m a huge advocate of quick and easy recipes. I know that every now and then I come across a complex meal that looks so tasty or unique I have to give in (take the black bean brownies, for example). But 90% of the time I like to keep my meals as simple as possible. It saves time, money and effort. When I cook with just a few ingredients, I find that I can taste the meal that much better- there’s less fighting for my taste buds’ attention (I say).
It also takes the pressure off cooking an elaborate meal where you have to collect a dozen different ingredients, half of which aren’t carried at your local grocery store. I get really annoyed when I see something that looks amazing, then halfway through the extensive list of recipes I come across an item that is a) going to cost me more than an entire meal out or b) is going to require a trip to a specialty grocery store across town. Those recipes are placed in my overflowing bin for when-guests-are-over-for-dinner recipes.
I generally keep my meals balanced with whole grains, vegetables and a bit of protein. Each meal differs from the next, though at the end of the day I tend to keep it more veggie heavy- but that’s only because I usually tend to be less hungry at the end of the day (though I know I need my energy for morning workouts). I try to keep some veggies in my fridge at all times, but I have no problem stopping by my local market on the way home from work to pick up a bundle of kale, like I did last week.
Below is a quick and easy meal I made with leftover bulgar (that I had made the previous night) and kale, sauteed in garlic and olive oil. You’ll want to prepare for the meal by rinsing the kale and peeling the leaves away from the stem, which can be tossed. I like to keep the pieces of kale leaves on the smaller side so as easier to keep in my dish. And remember that the amount of kale will be reduced once you start to cook with it, so use more than you think you’ll need.
Ingredients
1 bushel of fresh Kale
1 Tablespoon olive oil
3 Cloves of garlic, chopped
2 Cups whole grain (I use quinoa, brown rice or bulgar)
Tamari Sauce
Instructions
Prepare the kale and set aside. In a large skilled, heat the oil and add the garlic. Let simmer for about a minute or so, or until the garlic is translucent. Begin to add in the kale, and once full, cover the skillet with a lid and on low heat let simmer for a few minutes.
After a few minutes make sure the kale is bright green and tender. The leaves should be a little chewy. Divide the pan and serve half with a cup of your preferred whole grain. Top with tamari (or soy sauce) and voilà, you’ve got yourself a healthy and satisfying meal. If you find that you need to add some protein, try cannelloni beans, which I think are a great addition to any leafy-green meal.
So there you have it: four ingredients and a meal in less than 15 minutes. Less than intimidating, and you’ll have a whole and healthy meal you can feel good about (and enough for lunch or dinner the next day). I love it when I can come home, whip up a quick dinner without too much effort, and still have time and energy to enjoy it while making the most of my evenings. After all, it’s about the simple things, right?
June 22nd, 2009
Growing up, I was very self-conscious about my lack of pigment. I would try to take matters into my own hands by lying out in the summer sun until I was a bright shade of red. I thought a sunburn fit in more than my extra-fair skin did, despite the constant peeling (which was rather unattractive). I finally learned my lesson in college when a dermatologist took a biopsy of one of my moles and deemed it precancerous. After the small surgery, I vowed to stay out of the sun forever.
Well, of course I didn’t really mean forever–I just meant I would be careful and try to avoid the sun when possible. I very quickly began to appreciate my fair complexion and started to make it a point to avoid direct sunlight on my body (and this took place in Southern California, an area that doesn’t shy away from the sun!).
New York is another story. I don’t really have to avoid the sun thanks to the plethora of tall, side-by-side concrete buildings. Now, I’ve begun to seek out the sun (but in a healthy, responsible way). A park is my favorite place to be on a sunny day, and I now know it’s a blessing to have natural sunlight in one’s apartment. But when I first moved here I continued with my skincare regimen and even kicked it up a notch: SPF 70 was just out and I was slathering it on my face every morning before work. I couldn’t take a chance, you know, for those three minutes (total) when a ray of sunlight might fall on me. Eventually I started to become sickly and my skin was acting up (maybe in reaction to all the sunscreen itself) but soon I realized what I was missing was nutrients. Our bodies need the sun!
Aside from giving us a healthy glow (even for me) the sun provides vital nutrients our bodies need in order to grow properly. Vitamin D is one of the most powerful healing chemicals in your body. It plays a role in the prevention of osteoporosis, depression, prostate cancer and breast cancer. It also helps regulate calcium and phosphorus levels, and helps the kidneys absorb calcium (which helps to build strong bones). In turn, osteoporosis is commonly caused by the lack of vitamin D, not just calcium (contrary to popular belief).
Dr. Michael Holick, a professor at Boston University and a champion of vitamin D, makes the following points in an interview with Mike Adams called “The Healing Power of Sunlight and Vitamin D.”
- It is nearly impossible to get adequate amounts of vitamin D from your diet. Sunlight exposure is the only reliable way to generate vitamin D in your own body.
- Even weak sunscreens, like SPF 8, block your body’s ability to generate vitamin D by 95%. This is how sunscreen products actually cause disease — by creating a critical vitamin deficiency in the body.
- It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs. (just be careful not to get sunburned!)
- The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. Canada, the UK and most U.S. states are far from the equator.
- People with dark skin pigmentation may need 20 - 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. That’s why prostate cancer is epidemic among black men — it’s a simple, but widespread, sunlight deficiency.
So how do you get vitamin D in your system? Sunlight is the only reliable source (but it has to be direct sunlight). Sitting in a bright, sunny room won’t help; our body produces vitamin D when it receives ultraviolet radiation from natural sunlight. Vitamin D can also be found in various foods (cod liver oil, eggs, whole milk, and fatty fishes like herring, salmon and tuna), but it would take 10 glasses of whole milk every day to get the minimum levels of vitamin D your body needs.
So try to get 5 to 15 minutes of direct sunlight at least twice a week- this should provide your body with the amount of vitamin D it needs to stay whole and healthy. Sit outside for lunch. Take a walk. Or just take a minute to appreciate your body and give it the nutrients and vitamins it needs. It’s amazing how sunshine really enhances our mood, too. And, if you’re blonde (like I am) you’ll really brighten up those locks!
June 17th, 2009
Being healthy is pretty easy. It really is: once you get the basics down, it’s easy to figure out what you like, what works for you, and what you can depend on. Just plug in the various bits to an equation. Soon you begin to build a pattern, a routine. Good, right? Not always.
When we stick to the same ol’ routine it’s easy to become complacent and uninspired. And that’s no way to live. Therefore, it’s important that we continue to improve and better ourselves- our bodies are constantly changing, and we must learn to change change along with them. Sometimes, though, we need a reminder. Something to prompt action.
I say all this because last night I was caught a little off guard when a trainer at the gym told me my workout routine needed help. Okay, so maybe it had fallen flat ever since I moved to New York a few years ago. I just never thought of myself as someone who had poor habits at the gym! I grew up playing sports and leading an active, outdoor lifestyle, but these days, my workout had become 30 minutes on the treadmill and some squats here and there. Three to four days a week. I didn’t really think there was an issue, until I had my BMI tested…
Okay, now that’s really, really embarrassing. The trainer told me that the reason my body fat percentage is high is because I do not focus on weights or strength-training, and that cardio is not going to help me build muscle. Great, so not only do I have a high body fat percentage, but now I don’t have any muscle. And here I thought I was healthy (though, in my defense- I am the healthiest I’ve been in years in regards to other areas in my life. For more on what those are, read here).
So maybe the gym wasn’t my strong spot. I figured it didn’t have to be since I’m more or less happy with my weight, my size, and my nutrition intake. I also considered (past tense) myself relatively fit. Okay, so maybe there were some areas for improvement, but I didn’t see the need to change anything. After all, if I continue to do the same workout that I’ve done for the past two or three years, I should be fine, right? (I, the creature of habit, told myself)
Point is, I’d become too comfortable with my workout routine, and now it’s time I make a change. In recent weeks I’ve experimented with weight-training classes at my gym, but now it’s time to get serious. I would LOVE to have a personal trainer standing over me, instructing me and making sure I get the best workout possible, but I’m not sure that’s going to happen. In which case, I am going to have to enlist one of my friends to help see me through this.
When making changes in our life, when we move forward to better ourselves, it’s important to have support; someone who will hold you accountable. Whether it’s eliminating sodas from your diet or learning how to cook with vegetables, it always helps to have someone coaching and encouraging you along the way. That same person will also be there to celebrate with you when you’ve reached your goals, and to make sure you don’t forget all that you learned in the process. And sometimes it takes someone to point out your errors in order for you to fix them.
So my goal in the next three months is to reduce my body fat percentage to a target that makes sense for me. Something doable. Maybe reduce it by 25%? I’m not quite sure what my plan of attack will be, but I do know that at the end of the three months, I’m going to feel stronger than ever. And I’m not just talking about my body, but–ME–I will feel stronger, more confident and ABLE, knowing I have the ability to improve and better my own self. Here I go again!
Life is all about adapting to change and striving for something more. Always improving always growing. Live and learn. And keep learning.
June 11th, 2009
Anyone who knows me well would tell you I have a thing for sweets. Mostly chocolate and baked goods, but I really don’t discriminate. But chocolate…I mean, I really like chocolate. And sometimes a little Green & Black’s just doesn’t cut it. I need something rich and gooey. Something chewy that I can really bite into. Like brownies.
On rare occasion (an occasion I’ll make up), I like to make a batch of the No Pudge Fudge brownies. I know what I’m getting myself into when I do this, because I seem to envision a shining health-halo over the little pink box that shouts “Fat Free!” While I think the brownies are really quite tasty (and are a great alternative to other recipes), I wish they didn’t have sugar and flour as the first two ingredients. There are many low or non-fat variations out there, but so far I haven’t been blown away by anything in the alternative brownies sector. That is, until I discovered a recipe online that sounded so odd, I just had to try it.
Behold, the black bean brownies.
Made with agave, coffee and–you guessed it–black beans, these brownies are shockingly good. I made a batch for my family when I was back home one weekend to test it out and see if it was worth the fuss (plus, baking is always easier in my mom’s well-equipped kitchen). I had some naysayers (black beans..?! they wailed), but in the end, the black bean brownies were victorious and within two days the pan was wiped clean.
What I love most about these brownies is that they do not include any refined sugar or white flour. Yes, they actually have fat in them, but that’s okay. You know where it came from. And when it comes to the eggs and butter, do try to go organic. Dairy is one area where you don’t want to comprise (even if it means an extra dollar or two). I also made sure the black beans and chocolate included were organic.
The next time you’re looking for a great dessert or brownie recipe, I suggest you give these a try just to say you tried it. I think you’ll be pleasantly surprised (and happy you did).
Ingredients
4 Ounces unsweetened chocolate
1 Cup unsalted butter
2 Cups black beans, drained well
1 Cup walnuts, chopped
1 Tablespoon vanilla extract
1/4 Cup (granulated) instant coffee
1/4 Teaspoon sea salt
4 large eggs
1 1/2 Cups light agave nectar
Instructions
Preheat the oven to 325 degrees. Line an 11 by 18 inch baking pan with parchment paper and lightly oil with canola oil spray.
Melt the chocolate and butter in small saucepan over medium heat. Stir with a spoon to melt the chocolate completely. Place the beans, 1/2 cup of the walnuts, the vanilla extract, and a couple of spoonfuls of the melted chocolate mixture into the bowl of a food processor. Blend about two minutes, or until smooth. The batter should be thick and the beans smooth. Set aside.
In a large bowl, mix together the remaining 1/2 cup walnuts, remaining melted chocolate mixture, coffee, and salt. Mix well and set aside.
In a separate bowl, with an electric mixer beat the eggs until light and creamy, about one minute. Add the agave nectar and beat well. Set aside.
Next, add the bean-chocolate mixture to the coffee-chocolate mixture. Stir until blended well. Add the egg mixture, but reserve about 1/2 cup. Mix well. Pour the batter into the prepared pan.
Using an electric mixer, beat the remaining 1/2 cup egg mixture until light and fluffy. Drizzle over the brownie batter. Use a wooden toothpick to pull the egg mixture through the batter, creating a marbled effect. Bake for 30 to 40 minutes, until the brownies are set. Let cool in the pan completely before cutting into squares (they will be soft until refrigerated).
I served my brownies up with a little scoop of vanilla soy delicious, which melted quite nicely over the oh-so-gooey chocolate creation. But of course you can use any variation of your favorite ice cream. I also sprinkled a few chocolate chips on top for texture. Store the remainder of the brownies in the refrigerator.
I will warn that the preparation is rather involved and that you do dirty quite a few dishes in the process. But it’s so worth it. Since my initial success with this recipe, I’ve told several friends about the brownies. Most give me a confused look and say: “…sugar-free, with black beans? Seriously?” I have yet to prove them wrong, but when I do, it’s gonna be sweet.
June 8th, 2009
There are those who prepare for swimsuit season all year round. Others start January 1 (every year, over and over). And some start, well, maybe the Monday before Memorial Day weekend. This year I seemed to have fallen into the last category (sigh). I partially blame the weather- how deceiving it has been. Who’s to know it’s almost summer when there were days mid May with a high of 50-degrees? It has all been so terribly confusing. So, here we are: it’s June, New Yorkers flee the city, and the pools are opening up again.
It seems it’s time to have a closer look at our eating habits.
Over the past few weeks I’ve had several people ask me for advice on weight loss tips, healthy food suggestions and total diet overhauls. While a true diet makeover must be unique to each individual and should be developed specifically for you and your body, I believe there are three underlying ‘rules’ that every diet should incorporate. These are: more greens, fewer processed foods, and more balanced meals. See below for a bit more information on each.
More Greens: Fresh, whole, vegetables work wonders. Frozen varieties work, as do canned foods (though opt for organic if you can). The point is: just get as many vegetables into your daily diet as you can. Regular consumption of dark leafy greens, like kale, spinach and bok choy can reduce risks of cancer, diabetes, and other diseases. Plus, you’ll be doing your waistline a favor with all those powerful vitamins, minerals and antioxidants. And if you’re bored with the same old veggie dishes, get creative with your cooking. In the future I’ll be sure to post more recipes that focus on fresh quality greens.
Fewer Processed Foods: Big food companies use manufactured ingredients like high fructose corn syrup and partially hydrogenated oils not because they want to offer you ‘low-fat’ varieties (or ‘full-fat’ choices, for that matter), but because it’s easier and cheaper to work with. Why should mass food producers use real ingredients when they can pump ‘food’ products full of unnatural ingredients and package it with false health claims? Don’t be fooled by the writing on the wall, and don’t limit your inspection to just the nutrition facts label. Ever wonder how something so ‘tasty’ can be fat-free? Well that’s because they take out the fat and replace it with refined sugar, high fructose corn syrup, or other genetically modified organisms (GMOs). As a general rule of thumb, try to stay away from packaged foods unless you can pronounce the ingredients listed on back.
More Balanced Meals: According to Dr. Barry Sears (the mastermind behind the Zone Diet), it’s ideal for all meals to be broken up into three parts: one part low-fat protein (like fish or legumes) and two parts vegetables (which are essentially carbohydrates). Be sure to add in just a bit of healthy, monounsaturated fat like guacamole, almonds, or olive oil. If you strike just the right balance, the meal should hold you over for four to six hours! It does this by keeping your insulin levels stable (there goes that 3pm slump!). Of course, find the balance that works best for you. Perhaps you need more carbohydrates, so add in some grains like brown rice, quinoa, or millet. Or maybe you need to up the protein ratio. Experiment with the ratios and find the right balance for you–and stick to it.
There! Not very complicated. Not very shocking, either. It’s not about starving or depriving ourselves, and it’s not about calorie-capped freezer dinners, either. It’s about about making smart choices in our diets and learning to feed and nourish our bodies with whole and healthy foods (and connecting the two).
That’s not to say a pack of peanut butter M&M’s are off-limits forever. No- we are certainly free to make our own choices, we just need to be ready to deal with the consequences (the same should be said for everything in life, I believe, but that’s another conversation). So don’t eat five packs of M&M’s and wonder why you’re feeling a little less than stellar.
Point is, it’s okay to indulge every now and then, as long as we do it with control. You see, I believe that when we eat well 90% of the time–when our diets are whole and real and sustaining–our bodies can handle the 10% that isn’t quite so…well, whole and healthy. I love sweets. I try to keep it under control, but last weekend I found myself eating a giant ice cream sundae overflowing with marshmallow fluff! (but it was good, okay?) Though I certainly don’t make a habit of eating marshmallow fluff (or ice cream sundaes for that matter), I did enjoy it that night knowing it was in my 10% contingency plan.
One more thing, drinks lots of water! Try to drop the soda and sugary juices. And exercise. Exercise is key. Sara, a close friend of mine, recently forced me to up my exercise routine. I saw nothing wrong with my uninspiring workouts- but apparently my body did. And although it pains me to walk down the metro stairs, I’m really feeling my best when I’ve had a good workout.
And as soon as it comes, the summer will also soon be over. But don’t drop your healthy ways once it’s time to put away the flip flops. I encourage you to adopt these three “do’s” and make them a part of your daily diet, not just for the summer, but for every day of the year.
June 3rd, 2009
