I love the way I feel after a good workout. I mean, who doesn’t? And recently I’ve been on a roll, sticking by my routine even on the snowiest of mornings. But sometimes it’s easy to overdo it. I was always one to “learn the hard way” (my parents would sigh), but now that I know how to read my body’s signs, I know when to call it quits. Most of the time.
Like this past week. My shins and ankles have been a bit achy since I started working out in my new running shoes. (they’re meant to help stabilize me) I’ve never had a pair like this before, and I immediately noticed a difference during my first run. I’ve been good about “easing in” to the new pair and making an effort to s t r e t c h, but I’m still experiencing slight discomfort. Mix in with that some killer workouts with my trainer, and by Tuesday my body was sending out the warning signals.
I thought about taking a rest, but decided a pedicure and extended foot rub would do the trick. Not so much. My Wednesday morning work out was cut short, and by the afternoon my entire body was tense and achy. Warning signals rung out–loud and clear. So I listened. And I rested. And I slept in Thursday morning and woke up feeling new and improved without a single ache.
It’s amazing what a good night’s sleep will do for the body. Often times we are quick to push sleep out of our busy schedules, and often times we pay for it! It may not be immediate, but overtime the lack of sleep can lead to mood disorders and irritability. While a cranky attitude is nothing new, get this: poor sleeping habits may cause weight gain because it can affect the way our body digests and stores foods. Furthermore, serious sleep disorders result in hypertension, increased stress hormone levels and weaken the immune system. All good reasons to catch up on your beauty sleep!
So how much is enough? 6 to 8 hours is the rule of thumb. I need at least 8. On a good night I can do 12 (I’m special like that). But that’s me–everyone needs varying amounts. Athletes especially! Those muscles need time to heal, after all.
Yes, there are foods and nutrients that can help soften the blow of a tough workout, as well. Magnesium, for example, helps soothes muscle aches and tension and supports strong bone growth by facilitating calcium absorption (this is why I include cacao nibs, a great source of magnesium, in my favorite post-workout smoothie). Not eating enough chocolate? (Hah! Trick question) Look for magnesium in natural grains and leafy greens (like kale). Bananas, avocados and coconut water are wonderful sources of potassium, which help to keep the body hydrated while aiding in heart and adrenal function (which means long-lasting energy).
And of course there’s the importance of healthy, balanced meals. Since we expend so much energy when we work out, we need to make sure we refuel! And not on sugary, processed protein bars and fatty red meats–on real food. A balance of grains, greens, and some protein with a little bit of (good ) fat will help keep you powered up by replenishing your body with the vitamins and minerals it needs after a tough workout. So don’t go excluding macronutrients like carbs or fat from you diet–your body needs those to run properly!
So yesterday I skipped my usual morning workout and was hoping to get to yoga instead. But, the real world intervened and foiled my plans. Alas, a full day off does wonders. And so does sleep. My body loves me again. (and I even got a good run in this morning!)
I say all this as I’m about to jump on a plane en route to The Bahamas for a long weekend. Not a bad way to continue my quest for rest. And though I plan to cart along my workout gear, my main MO for the trip is to relax and restore my vitamin D levels (with my 55 SPF sunscreen, of course).
How much sleep does your body require? What do you do to allow yourself time to rest during the work week?
February 19th, 2010
Lately I’ve been obsessed with avocados. They’ve been plentiful this year, and I have been taking full advantage of the overabundance and lower prices. Five for $5? (like I saw this past weekend) I’ll take TEN! And it’s a good thing, too, because my body is loving all that healthy fat.
I’ll take just a moment to say: fat will not make you fat. It’s the simple carbohydrates and sugars that will lead to weight-gain (commonly found in processed foods). I know this is an entirely separate conversation for another time, but my quick point is: good fat is good for you. Of course that doesn’t mean I eat those ten avocados in one day. No, friends–everything in moderation!
Considered a superfood, avocados are rich with vitamins and minerals to keep you feeling energized, healthy and satiated. Vitamin E helps fortify our immune system and gives us healthier skin, hair and nails (which is why you will find it as an ingredient in many shampoos and conditioners). B vitamins support your metabolism and enhance immune and nervous system function, and vitamin K is necessary for optimal bone health.
Avocados are also high in fiber and potassium, which is necessary for anyone who works out to maintain the body’s water balance. And last but not least, this fruit is packed with monounsaturated fat–a good fat. This helps to lower bad cholesterol (LDL) and raise good cholesterol (HDL). For more reading on how to choose the right fats see choosing the right fats.
While I’m a sucker for a fresh dish of guacamole, I most often eat avocados as they are, on toast. I love this for breakfast or as an afternoon snack. I toast a piece of Mestemacher rye bread (my favorite), take a halved avocado, and slice it up over the toast. So savory and delicious! A nice mix of good carbs and healthy fat (with all the great vitamins and minerals as a bonus!). If for breakfast, this follows two clementines (my favorite winter fruit), which will totally keep me satisfied until lunchtime–even after a tough workout!
Other great ways to incorporate avocados into your diet is by adding slices or cubes in your sandwiches, on your salads, in a soup, or mash some up for some homemade guacamole (just add some lime juice, red onion, cilantro, garlic and chopped-up tomatoes). You can also find avocado in popular sushi dishes and rolls, like the California roll. In Indonesia, they even make avocado-chocolate shakes! (yum)
Maybe it’s the California girl talking, but as far as I’m concerned, adding an avocado to a meal does wonders. My favorite (New York) Mexican restaurant serves the best guacamole and shrimp tacos with slivers of avocado. And I dive right in! Guilt-free. I really can’t get enough of this healthy fat-filled fruit–and I’m not ashamed to admit it.
How do you like to eat avocados?
Bonus! Did you know that to keep your halved avocado from browning you should leave the pit in place? After I slice the fruit in half I’ll put the half with the pit intact back in the fridge (in a ziplock baggie) and use the pit-less half then. Sprinkling a little lime or lemon juice can also help.
February 9th, 2010
I had dinner with a friend the other night who was at the edge of her seat with excitement, dying to tell me her good news. You see, she told me how she recently made some commitments that were an investment in her health and well being–and she was feeling better than ever. What a concept! Isn’t it funny to think how little we are willing to spend when it comes to our own “investments?” I’m not talking about that new purse you’ve been eying, but investments that really help you to feel your best.
The following morning I had my own “personal investments” to tend to: an acupuncture appointment, and a mission to pick up some new running shoes. The acupuncture helps loosen some of the tension working out and running brings on my body (among other things), and the running shoes to help me kick it up a notch on the treadmill each morning. It feels good when you master the treadmill, right? You feel better about yourself, don’t you? So which purchase will likely help you feel better in the end: the new purse? Or the new running shoes? You see where I’m going with this. (And not to say that feeling good physically and mentally will solve all your problems- it’s just a variable)
What else? Well, last spring I hit a wall with my uninspired workout routine and needed a change, pronto. Something drastic. But nothing that required too much commitment (because that sounded too expensive…and stuff). But then, after months and months of mulling over the idea (or maybe even years), I finally decided to do it: I got a personal trainer. I decided I was worth it and that if I was going to be serious about my health, I couldn’t continue making excuses!
I’m not encouraging you to drop $500 at the spa this week (unless that’s your thing). I’m encouraging you to think of a few things that would help you feel like a more confident, better YOU. Regardless of cost. Think long-lasting benefits. Whether it’s a commitment to buying better quality food, joining an art class, or picking up a new workout outfit (honestly, those work wonders)–find something and make it work for you. No excuses. You may think it’s impossible, but if you want something bad enough, you’ll find a way to make it happen. (true story)
Those dinners out with friends? The ones where the bill somehow seems to triple itself? (shouldn’t have gotten that second bottle of wine…) Take that and replace it with something that’s going to give you more bang for your buck, and leave you glowing instead of groaning. I promise you: if you start putting a little more into your “you” investments (even when it feels like a stretch), you’re going to start to feel you’re worth it! Which is silly, because you already are.
We already know it’s not the purchase that helps you feel better about yourself–it’s what the purchase can do for you. That’s why it’s an investment! The actual pair of new running shoes didn’t make me a happier, more confident person. Why would they? (although, I do like how they match my new pink shuffle) But I know this new pair is going to help me improve my workout on the treadmill–and when I have a good workout, I feel GREAT (a stellar return on investment).
my new running shoes also got me to the gym in the chilly NYC weather this weekend!
Over sushi the other night my friend couldn’t help but go on about how great and how confident she felt. Why? Because she decided it was time to get serious and make an investment in herself. And it showed. And once you get that momentum rolling, who knows what you’re capable of!
What’s holding you back to becoming a better, more confident you? What investments are you ready to make toward your own health and happiness?
February 2nd, 2010
Last week I took part in a 5-day detox, which meant I stayed away from the following: wheat, sugars, dairy, meat, caffeine, and alcohol. It’s basically a really refined diet of grains and greens with a little fruit mixed in there. (fortunately, it isn’t too drastic of a change since I try to keep most of those things out of my diet on a daily basis anyhow) However, the temporary routine can leave you lacking a little energy (at least in the first day or two).
The point of a detox is to allow your digestive system a minute to rest and decompress, which will then leave you feeling cleaner, clearer and full of new energy. Just give your body a few days to rejuvenate itself and see what happens! It’s also an opportunity to get serious (or stay serious) about a whole and healthy diet on the regular (sans the wheat, sugars, dairy and so on). But that’s another topic of conversation for another day. 
This round lasted me five days, which mildly affected my social calendar for the week (it always does). On the fifth day I decided to start transitioning off by incorporating beans into my lunch and dinner. With no protein-packed foods in my diet for the past few days, it was time! So what did I use? Beans!
I love using beans in my meals as a source of protein. They’re nutritious, inexpensive, easy to store and taste great. The best part is that they’re so versatile (black bean brownies anyone?). I mix beans into practically everything. Garbanzo, cannellini, adzuki (pictured above), kidney–you name it. You don’t need meat in your diet to get your protein (really). If you maintain a mostly vegetarian or vegan diet, then beans are the way to go. Packed with fiber, iron, B vitamins (for a healthy brain, nerves and skin), beans are the best source of folate, an important vitamin our bodies need to help fight heart disease! All this, but without the saturated fat or other risks associated with some meats.
As I tell my clients, the easiest most practical way to incorporate beans into your diet (which I highly recommend) is by stocking up on canned kind (as opposed to the dried beans that you cook yourself). Despite all the benefits, beans can be hard on the digestive system and can leave you feeling bloated and uncomfortable (not fun). The solution to this? Soaking.
Yes, I’m talking about making your own pot of beans!
While the directions can seem a bit much (the soaking, the rinsing, boiling, etc.), it really isn’t a time consuming activity. The bulk of the time the beans are spent soaking (overnight, preferably) or cooking on the stove. The time spent laboring over the beans is minimal, but the satisfaction is huge and you’ll also get a lot more for your dollar.
Pick out the dry bean of your choice, and scoop out a cup for soaking (this will yield anywhere from six to eight servings).
Instructions
- Soak the cup of beans six hours to overnight (though the smaller the beans the less soaking time required); make sure a few inches of water rests above the beans
- Drain and rinse, discarding the soaking water
- In a heavy pot, combine the rinsed beans with 3 to 4 cups fresh water
- Heat over medium/high until water begins to boil; skim off the foam that collects at the surface
- Add a few small pieces of kombu (a type of seaweed) which will further help the beans with digestability
- Cover, and let the beans simmer on low heat according to the time on the package (my adzuki beans cook 45 - 60 minutes, but because I let mine soak overnight they only required 30 minutes)
- Check the beans from time to time; test a bean by squeezing- the center should be tender
- Add 1 teaspoon of salt in the last 10 minutes of cooking
Make sure the beans are tender before removing from heat! The softer the bean the easier the digestibility (you can see this is a constant theme here). Beans can keep in the fridge for 3 to 4 days, or in the freezer (submerged in the cooking liquid) for up to 2 months.
I love it when I know how my food was prepared, and beans are no exception! It’s great to have a can on hand (as I always do–in fact, I usually have 4 or 5 in my cupboard) but there’s nothing like the satisfaction you get from preparing something on your own. Though I always rinse and soak canned beans before use, too - usually about five minutes or so.
Next time you’re preparing a meal, try to mix it up! Opt for a vegetarian meal with beans as your main source of protein. Sauté some greens in olive oil and garlic, throw in some beans, some grains, and you have a meal! And if you’re in a pinch, just reach for a can. I look for organic varieties, with beans that have been soaking with kombu (like the Eden brand) to boost compatibility with your tummy.
Looking for more information on what a detox is all about, or how to incorporate cleansing habits into your routine? Check out www.healthystartnyc.com for a group workshop happening in February. Or, if you want to talk about how it can relate to your own health goals, contact me and we’ll get the conversation started!
January 26th, 2010
“Eating well is easier than going to the gym, and tastes better than eating like crap.” Says my busy boyfriend the other night over text. Gym issue aside, I chuckled and wondered what prompted this “testimony” (as he called it). Might there be a connection between the things we eat and the way we feel? Of course, never wanting to be the bossy girlfriend, I sometimes let him make his own choices when it comes to food. But perhaps now he was making the connection for himself.
Though he can balk at my green smoothie and call me a “woodland creature” with a cupboard full of grains, there’s no denying how tasty quality food can be. The trick is being able to recognize how good our bodies feel when we eat healthy, wholesome meals. You eat better, you feel better, right? And it doesn’t stop there! Did you know the food you eat affects more than the way you feel?
We all know the wrong food choices can leave us with a tummy ache, heartburn, or a cavity. But aside from the obvious, food also affects our energy and mood! Whether it’s a positive or negative influence is up to you and your diet. You see, the food you eat goes into your bloodstream, which makes up the cells in your body, which makes up you! See? You really are what you eat!
So what does that mean? It means that every little thing you eat affects your mood, your balance and your mental state. 
Think about it. How do you feel when you have a fresh, crisp apple? And think about how you feel when you pick up a cheap, store-bought brownie, leftover in the conference room. What is your mood like? Which is more likely to leave you tired and irritable after 20 minutes?
Once you start connecting your food with your mood, you’ll lose the energy-depleting, bad-mood forming junk foods and go for high-quality foods that only enhance and give you a boost! Some of us are more sensitive than others, and some choices are just more obvious. As Joshua Rosenthal points out: “the most extreme examples are coffee or alcohol, which change your state of mind within minutes.”
So start making the connection with foods that aren’t so obvious. Try keeping a simple journal and jot down the way you feel after eating a meal or certain foods. Soon you may discover that your afternoon coffee isn’t the best choice for you. Or perhaps the sugary cereal in the morning only makes you want to crawl back into bed. Look out for foods that make you tense or anxious, and start bulking up on foods that help you feel energized, creative and focused.
At the end of the day, no one wants to feel or “eat like crap.” Simple solution? Pay attention to what you eat, and pay attention to the way you feel after each meal. Learn what feeds you best.
Can you think of a time you made a food-mood connection? Which foods have the most positive affect on you? And which would you be better off without?
January 13th, 2010
Ask anyone who’s into health and nutrition what he or she ate today, and I promise you they’ll be more than happy to share an overview of their day’s diet with you. It’s almost like asking a fashionista where she got that purse. There’s pride, excitement, and honor in sharing those sorts of details (I won’t quite say boasting). It’s as if you’re just waiting for someone to ask.
But instead of who made it or where it came from (or any of that), any “health foodie” (not to be confused with a regular foodie here, though they often overlap) will go on and on about–oh, you know–things like, how wonderful this is for the endocrine system, or how much vitamin K is in that. Sound like anyone you know?
So the other day while I was working on my squats my trainer says, (oh-so casually) “so, what did you eat today?” (side note: I usually work out in the mornings, but as a pedestrian in NYC, “feels like” 9 degrees forces me to rearrange my schedule for the sake of my sanity) But back to the question: she wants to know what I ate today! Yes, I work with my clients on their daily diet and food choices so it’s not uncommon for the topic to come up in conversation–but it’s a real treat when I get to divulge.
I try to hide my excitement (and winded breath) as I begin to rattle of the dishes of the day: “Well, for breakfast I made this smoothie with spinach and flaxseed, coconut oil, banana–” 
She stops me short and tells me how amazing that sounds, and how it’s so nice to find a similar soul in this world of bagels and breakfast sandwiches. (she didn’t really say that, but it was close) The green smoothie: the breakfast of champions! That’s not to say everyone loves the sound of my favorite breakfast at first mention, though.
While holding a glass in hand, I often get comments like: “you just want people to ask you what that is, don’t you.” (um, yes? I mean no?) It’s the same look I get when riding the metro with my giant “Supa Dupa Greens” from my local juice bar. I know it looks different. I know. But give anyone a sip of the (naturally) sweet smoothie they’ll be singing a different tune.
What’s not to love? This smoothie is packed with fiber, calcium, omega-3’s, magnesium, iron, tons of vitamin A, C and K (really, the list goes on and on). But to sum it up: this delicious, nutrient-dense smoothie will keep you satisfied all morning long while promoting weight-loss, clean skin, and a strong immune system. And it’s easy to cart around: simply pour into a water bottle and go! (this is great for the busy New Yorker on-the-go)
Ingredients
2 Large handfuls of spinach
1 cup almond milk (or mix it up with coconut water)
1 small banana
1/3 cup frozen blueberries
1 tbsp ground flaxseed
1/2 tbsp coconut oil
Instructions
Put all ingredients into the blender–and blend! I like to puree the spinach first with the almond milk, so to make room for the rest of the ingredients. Makes one serving.
There are many variants out there for the “green smoothie,” all wonderful and tasty, but this is the one I go by (after many tried concoctions). The best part is that the ingredients are easy to stock and it doesn’t take more than 5 minutes of your time in the morning. Tasty, quick and nutritious breakfast? That’ll give you something to boast about!
Looking for a protein boost in the mornings? Check out my banana-almond butter smoothie which is great after a tough workout!
January 7th, 2010
Here it is, New Year’s Eve Eve, and I’m waiting at LAX to catch my 11.55pm flight back to New York. I really don’t love red-eyes, but–you see–it’s the most time-efficient way to travel east between the two coasts. Plus, I don’t have any trouble sleeping on flights (knock on wood).
Anyway.
I find myself just a bit thoughtful after having just read Julie & Julia (which is the sort of book I usually stay away from) and I thought I’d use this blog as an outlet. A friend of mine recently read it and said it was a surprisingly good read, as she handed me her copy. And, since I haven’t yet seen the film, I thought why not. And in any case it’s a nice break from the 3-inch thick, oh-so informative, What to Eat by Marion Nestle (which stayed back in NYC—not a good flight book, I decided).
I love going home for Christmas every year, which offers lots of down time at my parent’s house for reading in front of the fireplace with freshly brewed tea in the company of two silly (but lovely) corgis. And when I wasn’t bombarding my family with healthy desserts and dishes (which boggles the mind of my 15 year-old brother) or attending 10-year reunions (how did that happen?), I read my book. Which I enjoyed. And sort of related to.
Aside from the whole love/hate relationship so many [transient] New Yorkers have with the city (it’s a tough love sort-of place, okay?) Julie Powell got me thinking of all the changes I’d made in the past year, and the events that helped pave the way—especially those that I had no control of (I think back to the bedbug Feb ’09 horror).
2009 has been a very good year. I’m not just saying that either. Thinking back to where I was in January 2009 makes me so grateful for the adventure I was able to embark on the past 12 months—one that has brought so much positive change in my life, allowed me so many amazing opportunities, and straightened out the path I walk on. My entire outlook has changed.
While I didn’t commit to a year’s worth of cooking as dictated by Julia Child, I did commit myself to a year of new beginnings. And there have been lots. I certainly won’t go into detail, but it has all been so incredibly refreshing. Through the good, and the bad. And you know what? As it is, in December (a month of self-indulgence) I have never felt this good. In every way.
And here I am, on the brink of 2010. I will celebrate the start of a new decade with my wonderful boyfriend and fabulous friends, and think of what opportunities lie ahead. I like to think of 2009 as a transforming year, preparing me for what’s to come. And I’m ready!
2010 is gonna be great. It’s exciting. And I’m excited.
Happy New Year! Make it a good one.
December 31st, 2009
I was in Austin the other weekend visiting a friend, and despite the unusually chilly weather we embarked on a day-long bike tour of the city. Austin is great–but my favorite spot? The ginormous Whole Foods. So much to look at. I was in awe. And I had to capture the moment.
(okay, so maybe the random photo of me in my biking ensemble isn’t the best at relaying all the excitement)
As we perused the aisles (all 5,000 of them) we finally ended at the fish department. So much to choose from! Rows and rows of salmon burgers, shrimp kabobs, and fillets of cod. Sometimes it’s hard to tell one fish from another, so that’s why they have signs popping up all over the place (as you’ve probably noticed). I pointed this out to my friend, Kelly, and explained that seafood must (by order of the USDA) be labeled farmed or wild. Organic will even pop up on occasion. So which is what?
Let’s get right to the point: choose wild fish over farmed. Why? For starters, farmed fish have more fat. They also have less nutritional value, like less omega-3s, than wild fish. This is due to the damaging toxins and that lurk in the fish beds, like methylmercury (mercury) and PCBs (polychlorinated biphenyls, which is a chemical similar in make to agricultural pesticides like DDT). While all fish contain some PCBs, farmed fish have higher amounts due to the fatty fish feed. Excess PCBs can lead to problems with skin, reproduction, development and behavior.
But look at that price on the wild salmon! I know, I know, sometimes wild caught can be double in price. So, if you must get farmed fish, stick to shellfish, tilapia, carp, and catfish. These fish do not require huge amounts of feed and therefore tend to have less antibiotics and pesticides. 
These are also the more sustainable fish farms (salmon, on the other hand, require huge amounts of feed each day, and the waste can carry into local waters).
As for “organic” seafood–well, it’s a little hard to define, which is why there is no such thing as organic seafood. The USDA just hasn’t gotten around to it yet (so don’t be fooled by false claims!). While organic foods have endless benefits as a whole, it doesn’t really mean much in this sector (although, I do like to think of farmed fish as I do conventional produce: it’s okay if it’s the only option, but in smaller quantities). Wild is best and as organic (natural) as it’s going to get.
Bottom line? Avoid farmed fish when possible, especially when it comes to salmon. I look for Alaskan wild salmon, and never Atlantic farm-raised salmon. It may have a high price tag, but to me it’s worth it. I want fish that come from a natural environment with natural foods, free of artificial dyes and antibiotics (yes, farmed salmon are actually dyed pink, otherwise they would be gray).
So read the labels. Ask questions. Know what you’re buying (it sounds simple, right?). Check out the Monterey Bay Aquarium’s Seafood Watch Pocket Guide to learn more about the good and not-so-good fish choices out there. After all, you are what you eat (not that I plan to turn into a fish–of course–but, you know what I mean).
December 16th, 2009
The fudge. The breads. The cocktails. What do all three of these holiday staples contain tons of? Yep, you guessed it: sugar.
Sugar intake during the holidays is no joke. Suddenly, temptation is all around. But I like cookies. And sweets. And stuff. So, to combat the sweet tooth, I like to make desserts that call for alternative sweeteners like honey, and agave. These treats hit the spot without giving me the icky, sugary, side effects.
Like what, you ask? Sugar is known to cause headaches, mood swings, weight gain, premature aging, low energy, and not to mention the increased risk of some cancers and diabetes. But, when you avoid refined sugar, you stop the vicious cycle of cravings before they begin (sugar is highly addictive and therefor the more you have, the more you want!).
Make way sugar-laden desserts of old! The three recipes, below, are my recent favorites (and soon-to-be Christmas classics). Each is made with natural sweeteners, quality ingredients, and are sure to please any crowd. They’re also sure to keep your sweet tooth satiated and away from those chocolate truffles!
Sticky Tahini Date Cookies
I discovered this amazing recipe on my blogging friend Ashley’s site, Sweet & Natural. She’s one mean sugar-free baker! These cookies chewy and savory and sweet and…so good. My only addition was a half cup of dried cranberries.
These were such a hit and will definitely be making an appearance at my Christmas feast!
Ingredients
1/2 cup tahini (a sesame spread used in hummus)
1/2 cup honey
1 teaspoon vanilla extract
1/2 cup chopped Medjool dates
1 1/2 cups oats, coarsely processed
1 teaspoon cinnamon
1/4 teaspoon salt
1/2 teaspoon baking soda
1/2 cup chopped walnuts
1/2 cup dried unsweetened cranberries
Instructions
Preheat the oven to 350 degrees. Grease cookie sheets (or lay down a sheet of parchment paper). In a large bowl, combine tahini, honey, vanilla extract and Medjool dates until smooth. In a separate bowl, mix together oats, cinnamon, salt, baking soda and walnuts. Add dry ingredients to wet ingredients and mix until well-blended. Drop spoonfuls of batter onto prepared cookie sheets. Bake for 10 minutes. Cool on the cookie sheets for a couple minutes before removing to cool completely. Makes 15 cookies.
Hot Cocoa
What could be more appropriate for the cozy holiday season than hot cocoa? Pick up a few, simple ingredients and start a new, sugar-free tradition. This is based on a recipe from raw foods enthusiast, Natalia Rose. Once you try this one, you can be sure you’ll toss out those Swiss Miss packets!
1 cup almond milk
1 tablespoon agave
1 tablespoon pure cocoa powder (Green & Black’s is a good find)
Mix all ingredients in a saucepan. Stir well and heat over medium heat until hot and all ingredients are blended together.
Cranberry Banana Nut Bread
I posted a banana nut bread recipe earlier in the year (talking about sugar, again), but I’ve found a way to give it a little reprise for the holidays. Just a little twist. That’s right: cranberries.
These anti-inflammatory and antioxidant-filled berries bring more to the table than a little tartness. The sweet bread, savory walnuts and tart cranberries are a winning holiday trio. In fact, the slices were best left bare! I nibbled on this bread over the Thanksgiving weekend (a great breakfast treat), though it could almost pass as a dessert. Almost.
Find the recipe here. Just be sure to add in a cup of fresh cranberries to the mix!
Not a baker? Caught off-guard? Try my old stand-by: quality dark chocolate! My go-to is Green & Black’s 70% bar. But, when I’m feeling extra special (and worth the $10) I’ll pick up a Gnosis bar at my local health food store (Gnosis is raw, organic chocolate and is basically just amazing). So if you’re out and suddenly find yourself staring down a decadent chocolate torte, resist! Save yourself a few hundred calories, and satisfy your craving with some immune-boosting, antioxidant-filled dark chocolate instead. You’ll be happy you did.
When you fill up on quality ingredients and natural sweeteners, you’ll find that the usual goodies become too sugary! Not possible? Trust me, it is. You’re talking to the girl who would eat quarts of mint chocolate-chip ice cream after school at age 15. Covered in chocolate sauce and chocolate chips. Since then, I’ve made a few changes. Now, give me a naturally sweet treat, and I’m a happy camper. Naturally.
December 8th, 2009
I’m in full baking mode this week as I prep for my Thanksgiving Day contribution: dessert. I’m fortunate to be able to spend it with my boyfriend’s family (since mine are out in California) and it has sort of become “my thing” to do a dessert. This is very serious for me, and I spend a fair amount of time trying to find the perfect dessert that is on the healthier side without compromising taste. (my boyfriend politely asked me to make a “normal” dessert instead of my usual sugar-free options. I pick my battles…)
The problem is that I’m an incessant snacker, grazer, taster.. whatever you want to call it. The cheese board is my worst enemy (for several reasons). And in the past, so was baking. I had a tendency to do major damage before even opening the oven door. These were the “small things” that would hurt me.
Each little taste here or there (which in my head, were “nothing”) added up so that by the time I got to the cheese–well, what harm could a little Brie do? Or by that point, what harm could an entire wedge of Brie do? (answer: lots) And you can only imagine how the rest of the meal played out. I had it all wrong.
But, it doesn’t have to be that way. I know what it feels like when I’ve overstuffed myself, and I don’t like it. I also know what it feels like to feel good when I make smart choices. And I’m going to remember that when I’m at the dinner table! Yes, it’s a day for indulging, but it’s not a day to go overboard.
And yes, it is possible to make healthier dishes without compromising taste! And it doesn’t have to be sugar-free. It may be a little late for this year’s feast (or not?), but take a look at a few Thanksgiving sides featured on last week’s NYTimes Well column. Smart but still delicious.
Enjoy the day and all that comes with it, but don’t throw all caution to the wind! Remember to truly enjoy and appreciate the meal, and savor each and every bite. Sample the stuffing, gravy and dessert, but do so knowing it’s a treat. Don’t give yourself servings large enough to make up for what you haven’t had all year. All things in moderation.
So in a few hours when the kitchen gets messy and I have tasty batter and chocolate floating all around me, I’ll sample (of course I will). But I’m going to remind myself that taking one too many swipes from the mixing bowl will only leave me feeling blah, and I’m not a fan of feeling blah. I’m going to hold myself accountable! And if I can do it, and so can you.
Happy Thanksgiving Day! Here’s to making healthy choices even in the call of duty.
November 24th, 2009
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