Archive for August, 2009
In a previous post, I mention that one of my favorite things when traveling is trying new foods and sampling local cuisines, no matter where I am. And when I don’t adventure out as often as I’d like, I compromise by mixing it up with the many ethnic restaurants here in New York, which usually does the trick–even if it’s down the block from my apartment. And for those nights I’d rather stay in- I don’t mind if the cuisine comes to me.
My sister, Brie, spends the summers in Turkey on an archeological dig, and on her way back to California (home) she makes a pit stop in New York for a few days. This year she brought along with her a tasty Turkish recipe that was introduced by the locals in Sardis, which got her through the hot summer days. And since it was just as hot here in New York, we decided to put the recipe to use for our Sunday night dinner.
Made with fresh produce, a Shepherd’s Salad (or, Çoban Salatası, by the locals) is a great way to cool off while getting plenty of vitamins and minerals needed for proper cell growth. Use as a side to any meal, or mix in some quinoa (or any other grain) and chickpeas, and you have yourself a whole balanced meal! Left in the fridge it continues to taste great for lunch or dinner the following day (I’m a huge fan of making meals that last a few days).
The star in this healthy salad is the tomato, which provides the body with lycopene, a nutrient high in powerful antioxidants that helps combat diseases such as diabetes, cancer, cardiovascular disease, and osteoporosis. August is prime tomato-picking season so local co-op’s and farmer’s markets will be bursting with this fruit.
Look for the ripe tomatoes that are heavy and a little soft for your salad.
In addition to the tomato, this salad incorporates a sampling of fresh veggies that makes for a tasty medley, though it does take quiet a bit of chopping! Get someone to help you in the kitchen, which can cut prep time in half (I like to make an event out of it by throwing in a glass of wine). Brie opted to hand peel and dice each tomato, but on any other occasion simply dicing the tomatoes is fine. (though of course Brie’s hard work was fully appreciated!)
Ingredients
3 large tomatoes
1 medium white or yellow onion
1 cucumber (ideally peeled)
3 banana peppers/pepperocini
Small bunch flat-leafed parsley
1 medium head of lettuce (optional)
1/4 cup olive oil
1 lemon, juiced
Dash salt and pepper to taste
Instructions
Chop the tomatoes, onion, cucumber and peppers into small pieces and combine in a bowl. Roughly chop up the parsley, and lettuce if you’re using it. Mix the ingredients together.
In a smaller dish, combine the olive oil and lemon juice. Mix together with a fork (this is the dressing). Then, pour evenly over the chopped ingredients and mix. And you’re done!
We ate our Shepherd’s Salad alongside a bulgar pilaf and Turkish menemen, a tomato-egg dish that was quite delicious. The next evening I added in quinoa and chickpeas to the salad and made dinner out of it, which finished off the fourth serving.
So, if you’re looking for something new to try, explore cuisines that call out to you based on your own travels or interests. Or try cuisines that are in line with your ancestry (I use this as an excuse to sample Scandinavian treats, such as limpa bread and gjetost cheese). Find out what’s fresh and in-season in your area and use that as a foundation for your meal. It’s true that you feel a connection to your cooking, and in this case you might just live vicariously through it (until the next big trip, of course).
August 25th, 2009
This Fall, Jess LaBarbera, a fellow grad of the Institute for Integrative Nutrition, and I are teaming up to offer young, working women a series of workshops. The goal is to share with you healthy and practical tips for maintaining a balanced life in fast-paced city. Each course is designed to provide you with the tools and know-how to make your diet work for you. It’s a great way to kick off a healthy fall, meet others who are looking to create and support a healthier lifestyle…and have some fun in the process!
Our Healthy Start 101 series is made up of four unique workshops. Course outlines and dates are listed below:
Workshop 1 – Saturday Sept 12
SUGAR: BEAT THE RUSH
Learn to battle your cravings and beat 4pm slump. Find out which foods to avoid and why. Understand the effects sugar has on your body and how to find healthy alternatives. And walk away with satisfying treats that won’t throw your healthy efforts off track!
Workshop 2 – Saturday Oct 17
FOUNDATION FOR A HEALTHY DIET: GRAINS & GREENS
Discover new veggies and good carbs. Hear why these healthy staples are good for you, and learn how to incorporate them into your diet. We’ll include cooking demonstrations and quick and easy recipes to fit any New York-sized kitchen.
Workshop 3 – Saturday Nov 14
JUMPSTART YOUR DAY: EATING FOR ENERGY
Increase your energy naturally! Choose the right foods to start your day and help you power through your busy schedule. We’ll provide you with healthy and tasty breakfast options that will give you a boost.
Workshop 4 – Saturday Dec 12
EATING ON THE GO: SMART FAST FOOD
Nourish yourself and your body in between flights and in between meetings. We’ll give you examples of quick and healthy meals for one (or two) and snacks that will keep you in balance and on track when you’re on the go!
- Workshops are 90 minutes each Saturday, from 11 to 12.30pm
- You can find us at 588 Broadway between Houston and Prince, in SoHo
- $30 per course or $100 for all four
Come away with new insights, healthy tips, easy recipes and goodie bags to help you make it happen at home! Check out Healthy Start NYC for more information.
Sign up today! Email us at healthystartnyc@gmail.com to register for individual workshops or the full series (four total).
Join us, and give your Fall a healthy start!
August 19th, 2009
Vacations can be a tricky thing. Overall, a good thing–yes–but escaping from the everyday routine can be a little nerve racking for some. There’s the packing, the itinerary, the travel…and the food. The food? Yes, the food. More often than not, vacations turn into too much food and not enough exercise (not a great combo). It’s not uncommon to work out, get fit and look great before the vacation, so why change course right there in the middle of it when you’re feeling your best?
In my experience, eating healthily is a big concern for many while on the road. It can feel like a struggle to maintain a balance when the vacation mentality is “escaping reality.” No, you are not escaping reality. It’s still there. And you have to deal with it when you get back.
So over many, many trials and errors, I’ve learned to make choices that allow me to indulge and enjoy myself, but without losing all accountability (this is key). This way, I don’t have to worry about potentially unfortunate consequences when I’m back in my routine. And since I’m about to head out on a vacation, I thought I would share what helps me stay focused and sane. Below are a few pointers I go by to ensure my vacation doesn’t leave me feeling off-balanced and groaning “Ohh I shouldn’t have….”
Plan ahead - If you think it may be awhile before your next meal, travel with snacks. I always keep a few options on me so that if I find myself hungry without any healthy options, I have something to fall back on. I like to pick foods that travel well and can be eaten alone and while on the run. For me this includes: rice cakes (I like Lundberg’s Sesame Tamari), raw almonds, and Larabars (I love cashew cookie). It’s also easy to pick up fresh fruit like a banana or apple to carry around in my bag as well.
Enjoy the local cuisine - One of my favorite things about traveling is the chance to try out new cuisines. I love sampling new foods and flavors, especially when it’s authentic. In my opinion, that’s the best way to get the freshest (and tastiest!) options.
Search ahead and find out what the area is known for- what are some of the specialties? Eating locally is also a great way to feel connected to the area and the culture, whether it’s a town over, or halfway around the world. In Norway I love the fresh shrimp that arrives on the table in buckets in whole form: head, tail and antennas, all in tact. YUM.
Stay active - I tend to carry my running shoes around with me on most vacations, but I rarely find myself up at dawn, eager to run (though it can happen). Instead, I like to find ways to stay active throughout the day without compromising my sleep. I love renting bikes, which is a great, affordable way to tour a city while getting your heart rate up. I’m going to make a point of walking as much as I can, and taking the stairs when possible. I also have a pilates routine that I can practice in the hotel room that only takes about 15 minutes. Throw in some push ups and squats and I don’t feel half bad. As long as I keep myself moving throughout the day, I won’t feel guilty about leaving the running shoes in my suitcase.
Indulge - As you may know by now, I love desserts and will always find a way to justify something tasty. While I certainly stay away from the idea “calories don’t count on vacation,” I do allow myself to enjoy foods that I wouldn’t normally eat on any given day (a croissant for breakfast never hurt anyone).
As long as I make smart choices the majority of the time,I don’t mind ordering a heavier dish one night or eating a slice of chocolate cake the following afternoon. And if I decide on both in one night–fine!–and I’m going to enjoy it. I’ll just make sure I balance it out the next day with lighter, fresher foods. It’s like tweaking the 90/10 idea (which I talk about here) to 80/20…or yes, maybe even 70/30 (gasp!).
Vacations are meant to help you relax, not stress you out. And I mean the stress that comes after the vacation: the guilt, the horror, the disbelief (the unfortunate consequences) all from what was consumed. I’ve been there. I used to go on vacation and leave all accountability behind (why yes, I’ll be having the soufflé for lunch today…). But I wasn’t being fair to myself, when days later I felt sick and annoyed, having to spend weeks working off my unhealthy food choices. Trust me, vacation calories do count.
But that was then. Now I am capable of making smart, healthy choices that keep me balanced and ready for the more indulgent occasions. Being on vacation is a time to enjoy oneself, not to throw all caution to the wind and pretend it’s a consequence-free world. Hold yourself to higher standard- stay accountable!
I’ve got my bags packed- running shoes, rice cakes…I’m doing what I can to ready myself for what’s to come! But above all, I’m going to enjoy myself and have a great time (after all, it is vacation).
August 6th, 2009
