Posts tagged 'healthy'
I have a confession to make: I don’t love salads. Or, I should say: I don’t love making my own. I have a few go-to salad spots here in the city (Sacred Chow being a favorite), but for whatever reason I have a tough time mixing one together on my own. And since I make 80% of my meals at home, a true salad may only come about once or twice a week.
You see, what I really wanted was a crowd-pleasing salad that I could boast about. A salad that’s delicious as well as nutritious–especially now that it’s warming up. Lucky for me, I discovered this gem of a recipe.
I happen to follow Kim Severson, a writer, and Ruth Reichl, a food critic (among other things) on Twitter. The other day, Severson mentioned an old salad standby from the days of Gourmet: the Kale and Ricotta Salata Salad. A few minutes later Ruth chimed in and suggested she try adding in toasted pine nuts and golden raisins, marinated in balsamic vinegar. It all sounded really, really tasty. (Though, as I jotted this all I down, I couldn’t help but feel like a weirdo listening in on someone else’s conversation. Awkward.)
I looked down at my notes: nutrient-packed, alkalizing green? (Kale) Check. Make it the star of the show? Check. Short ingredient list? Yes. Healthy, delicious and filling? Oh yes. Salad success! The only compromise here, for me, is the ricotta salata. But every now and then I’m willing to make an exception.
I think it’s worth noting that I maintain a meat- and dairy-free diet 95% of the time. So I hesitated. Then I thought: oh what the heck. It’ll be a treat. Ricotta salata is the pressed, dried and salted version of the creamy ricotta we all know and love. Similar to feta, but not as dense. And it really does make the salad! An exception indeed.
Below, is my version of Gourmet’s Kale and Ricotta Salata Salad.
Ingredients
1 bunch of Tuscan (lacinato) kale
1 big shallot, finely chopped
Juice of a good-sized lemon (about 2 Tbsp)
Salt and pepper to taste
1/3 cup of olive oil
1 cup ricotta salata, coarsely shredded
1/2 cup golden raisins marinated in balsamic vinegar (a few hours)
1/4 cup toasted pine nuts
Instructions
Trim the leaves of the kale above where the stems become thick. Stack the leaves in a pile (or several if it becomes too thick), roll them like a cigar, and slice it thin crosswise.
In a separate bowl, whisk together the shallot, lemon juice, salt and oil. Go light on the salt until you taste the salad. The ricotta can be salty. Toss the dressing with the kale, raisins, and pine nuts. Mix in the ricotta salata, taste, and adjust seasoning (if needed). Serves 4.
The sweet, marinated raisins go so well with the slightly salty ricotta! The pine nuts add crunch, and nice dose of healthy fat and protein. It’s well-balanced mix. (I was sure to have some quinoa on the side for whole grains) In the future I may consider adding in chickpeas just to boost the protein count.
So that’s it: my new salad. I told my boyfriend this will be my “party salad.” You know, for when a delicious (but healthy) crowd-pleasing side dish is needed, I explained. What’s great is that this salad gets better with time: a night or two in the fridge works magic. Perfect for a busy schedule.
(with all this ricotta talk, perhaps I’m gearing up for my Italy trip later this week, where I’m bound to sample a bit of ricotta fresca. I will be on vacation, after all…)
What makes up the perfect salad for you?
May 4th, 2010
I’ve been a bit quiet the past few weeks (maybe you’ve noticed). Travel, friends and little life obstacles have kept me and my mind a bit occupied. That’s not to say I’ve neglected my personal duties as a walking, talking ambassador for health! No, no, no (never!). In fact, when personal challenges come about, I believe it allows for a good exercise in self reflecting. Call it: spring cleaning.
Rather than settle in the muck and throw my hands up in the air (or turn to food like I did in the past), I’m sifting through it all in a way that is constructive to me and my personal goals. You see, similar to the emotional discovery I had last month (during the juice cleanse), a 
few thoughts and emotions left in the “miscellaneous” bin seem to be resurfacing and biting at my ankles. BUT! When you dig through the clutter deep inside, you come out that much more free and alive! And that’s the best. Better than my favorite post-workout smoothie. (like that photo to the right- I get that excited about it)
So, while I finish de-cluttering and tidying up a bit, I leave you with a bigger idea on “spring cleaning,” inspired by the teachings of the Institute for Integrative Nutrition (a school that encouraged me to face my emotions!).
We all like “stuff”. So much so, that we tend to hold onto it year after year. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, old friends, or childhood. We feel like these objects are a part of us, and so we hold on to them. As the saying goes: you have to get rid of the old to make way for the new. If you are feeling stuck or stagnant in your life, sort through your belongings and weed out the miscellaneous bits. You know, like spring cleaning. Throw out some of that stuff, say goodbye to your past and welcome the new energy of your happy, healthy future.
For good mental and physical health, consider two “houses” that need to be spring-cleaned: 
our physical homes and our physical bodies. Just as we accumulate “stuff” in the form of old clothes, magazines, and random keepsakes, so do our bodies accumulate old food residues and toxins that need to be cleaned out. (yuck!)
To give your body a good cleaning, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual and self awareness. On the physical side of things, it can also bring improved immune function and better digestion.
While you’re cleaning out your body and home, don’t forget to check in with your heart. Throw away negative thoughts and habits you’ve been harboring that keep you bogged down with guilt and frustration. What really helps? Forgiveness. Forgiving others (and yourself!) helps you to release these negative thoughts and emotions. A clean, open heart will allow you to receive all the good that awaits you each and every day.
Are there areas of your life that need a little spring cleaning? What will you do to free up some space in your life, mentally and physically?
April 15th, 2010
Spring time brings a sense of rebirth, renewal and…candy. I (used to) love the return of Easter candy each year: Cadbury creme eggs, Cadbury mini eggs, peeps (!), and chocolate bunnies. And of course these amazing sugar cookies my mom would make for our baskets. The celebration would usually last for weeks. But that was the old Alexi–the sugar fiend. And just because I don’t inhale eat sugary baked goods like I used to, doesn’t mean I can’t reminisce about the good times I had.
Sugar memory #684,902: two years ago my boyfriend I were headed up to his parent’s house for Easter dinner. I decided to bring a carrot cake from my (old) favorite NYC bakery, Billy’s. The cake was HUGE. And delicious. (carrot cake is another specialty I associate with spring) As we headed back into the city later that evening, we carried with us a sizable portion of the remaining cake. I should have known better (but with my sugar high and all, this thought never occurred to me).
Needless to say I OD’d on carrot cake. And yet, its presence still tempted me. So to rid myself of the delicious curse, I carted all remaining cake with me to work the next day to share with my coworkers. Unfortunately, it was a long, stressful day, which resulted in two (unnamed) girls attacking the remains with plastic forks, at 11pm, straight from the wilted Billy’s box. On the floor. If I remember correctly, I think my body went into a sugar coma immediately after.
But that was then. Since the Carrot Cake of ‘08, I came to terms with and overcame my sugar addiction. Now, I choose to bake treats that are naturally sweet and forgo the cups and cups of sugar (honestly, sometimes I’m shocked by what I see in recipes). So when I find recipes that mimic the flavors of my past favorites–with zero refined sugars–I sort of have to.
I admit that I’m a fan of Whole Food’s recipe collections, and recently this little number caught my eye. Maybe it was time to revisit my love of carrot cake? So last weekend I got busy grating carrots and was greatly rewarded with a most delicious, naturally sweetened carrot cake. Below is my version of the fabulous Carrot Oat Cake.
Ingredients
1 cup rolled oats
1 cup chopped walnuts
1 cup whole wheat pastry flour
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 1/4 cups grated carrots
1/2 cup pure maple syrup
1/2 cup unsweetened apple sauce
1 cup dried cranberries
1/2 cup unsweetened finely shredded coconut
1 1/2 teaspoons vanilla extract
Instructions
Preheat oven to 325°F. Lightly oil a 9-inch square baking pan and set it aside (I use olive oil and spread around with a paper towel).
Pulse oats and walnuts in a food processor until coarsely ground. Transfer to a large bowl. Add flour, baking powder, baking soda, cinnamon, nutmeg, ginger and salt and mix well. In a second large bowl, combine grated carrots, maple syrup, applesauce, cranberries, coconut and vanilla.
Next, add the flour mixture to the carrot mixture a little at a time and stir until completely incorporated. Transfer to prepared pan and bake until cooked through and deep golden brown, about 50 minutes. Set aside to let cool before cutting into squares. Makes 16.
These are AMAZING. So rich and moist and sweet with all the flavor you could ask for–without the headaches, bloating, cravings and weight-gain that come with refined sugar! I let my batch cool overnight in the fridge (I preferred the chilled cake). The little squares made for a delicious treat! Next time I may try making a vegan vanilla frosting to spread on top.
I’m not joking around when I say I have recipes that mimic old favorites. In fact, I have another recent addition: raw vegan chocolate chip cookie dough. No words. I’m in the honeymoon phase, so I’m still in disbelief (a little). Who needs the old stuff when you have a flavor just as good but without all that sugar? (and butter, and eggs…the list goes on)
Which healthy desserts do you use to replace old favorites?
March 24th, 2010
Fact: most health foodies are oatmeal fanatics. Yes, I too like a healthy bowl of oats in the winter months every now and then, but I never really crave it. (that is until…well, read on) Maybe it has to do with the fact that oatmeal was the breakfast I dreaded most growing up. Or maybe it’s because I’m so in love with my smoothies and juices these days.
But regardless of my own breakfast cravings, I can still appreciate a good bowl of oats–in taste and nutrition. So much, in fact, that the other morning before heading out on a lengthy flight, I decided to fuel up with a big bowl of warm oatmeal. This time, with a twist. The hearty breakfast definitely won my heart over that morning.
The great thing about oatmeal (which only adds to its popularity) is that it’s like a blank canvas: you can do so much with just a simple cup of oats. Whether fruity, plain, sweet or savory, you can concoct a breakfast that suits your taste buds with a few simple ingredients. That’s the best part! You get to be creative and mix and match to your heart’s content.
Aside from all the fun, oatmeal is a great way to incorporate good carbs into your daily diet, which our bodies need as fuel! Oats are a complex carb packed with minerals and fiber, which means it takes longer for your body to break down so you feel satisfied longer! No sugar rush (which happens with simple carbs) and no hunger pangs an hour later. This is a great way to keep your metabolism happy and maintain a steady blood sugar level, which helps combat diabetes, sugar cravings and weight-gain.
Another great thing about oatmeal is that it’s super quick and easy to make. The recipe below is what I use for the base, which itself is delicious and rich in antioxidants, fiber, protein and omega-3 essential fatty acids. Read below to see one of the masterful creations I’ve made of it.
Ingredients
3/4 cup unsweetened almond milk
3/4 cup water
1/2 cup dry rolled oats (I use Bob’s Red Mill)
1 Tbsp chia seeds
1 Tbsp almond butter
1 Tsp vanilla
1 pinch sea salt
Instructions
Mix ingredients together in small pot over medium heat. As the mixture begins to boil, put the heat on low, let simmer (uncovered) and stir occasionally until it begins to thicken (2 - 3 minutes). Makes one serving.
But wait–step back a minute. This is where the fun part comes in. This is where you get to mix in this and that to create the breakfast of your DREAMS (alright, maybe I’ve been a bit dramatic).
Dare I divulge a recent creation? I dare.
As the oatmeal began to simmer, I mixed in the following:
- 1 Tbsp cacao nibs
- 1 crumbled leftover muffin from purely elizabeth’s ultimate cacao muffin mix
And after I served up, I topped it all with heaping dollop of vanilla coconut milk ice cream and some crumbs leftover from the muffin. YUM.
But your oatmeal doesn’t have to be that…decadent. While the oats are simmering, try mixing in a banana, canned pumpkin puree, apple pieces, coconut shavings, walnuts, cinnamon, chocolate powder–really, the list can go on and on. Mix in what suits your nutrition needs and taste buds best!
Last but not least, oatmeal is the way to go when eating breakfast on vacation. Forget the make-your-own-omelets or buttery pancakes. Instead, I head straight to the pot of oats for a meal I know I can feel good about.
Do you like oatmeal? How do you dress your oats?
March 9th, 2010
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
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
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
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