Nature’s Sweetness

Courtesy of bluewaikiki.com on Flickr

Ok I know it’s not summer quite yet…but picking up some amazing strawberries at the farmer’s market last weekend got me crazy with anticipation for summer fruits!

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature’s sweetness and whenever possible buy organic. Here are a few tips on fruits and their health benefits:

Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.

Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).

Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.

Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.

Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.

Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

Recipe: Fruit Nut Smoothie
Prep time: 5 minutes
Yield: 2 servings

Ingredients:
1 banana
1 cup soy or rice milk
1 cup berries
1 cup diced melon
1/2 cup almonds
2-4 ice cubes

Directions:
1. Mix in blender for 1-2 minutes and serve.
Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Hydrate for Health

courtesy of albertopveiga

Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the warmer months, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

Many people are also surprised to learn that dehydration can be a main cause of sugar cravings. Sometimes we think we are hungry when what our bodies really need is water. So the next time you find yourself reaching for that candy bar (especially when you know you don’t want it but think you need it), try drinking a glass of water first. Not only will you be allowing yourself a moment to become more conscious of your craving, but you may just find that you are better able to satisfy what your body truly needs.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process. See the recipe below for a yummy Ginger Drink.

As the sun starts to warm up, set the stage now for a more hydrated you. Try some of these tips to add more water into your daily routine, and feel your health and energy levels soar into the coming season!

Ginger Drink
Prep Time: 7 minutes
Cook Time: 24 hours
Yield: 6-8 servings

Ingredients:
1 pound fresh ginger root
2 quarts water
juice of 2 limes
maple syrup or agave nectar to taste

Directions:
1. Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
2. Bring to a boil and simmer for 4 minutes. Cover the pan and turn off the heat; leave
for 24 hours.
3. Strain the liquid through a fine mesh sieve.
4. Add the lime juice and maple syrup or agave. Stir until dissolved. Serve chilled.

Glorious Greens!

Courtesy of sweetonveg from Flickr

Spring is finally here! And, in my opinion, there is no better time to talk about the importance of dark, leafy green vegetables. This is one of the first things I work on with my clients, and they are always amazed at how much easier, tastier, and less expensive it can be to include them in their diets than they ever imagined.

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

Sautéed Kale with Pine Nuts and Raisins:
Yields: 1-2 servings

1/8 cup pine nuts
1 tablespoon olive oil
1 clove garlic, diced
1/2 bunch kale, chopped
1/2 teaspoons sea salt
1/3 cup raisins

Directions:
· Toast pine nuts on a cookie sheet in a 325-degree oven for 3-5 minutes. Careful to watch them until you figure out the right time for your oven – nuts can burn quickly and you don’t want them to turn black! Set aside.
· Heat olive oil in sauté pan.
· Add garlic and sauté for 15 seconds.
· Add greens, sea salt and raisins. Stir and cook 5 minutes or until greens are bright and just wilted.
· Turn off heat, add in pine nuts and transfer to serving dish.
· Note: You can try this recipe with any leafy green you enjoy, or try a mixture of different kinds as well!

Lean, Mean, Bean Protein

Photo Courtesy of Bohman on Flickr

As with everything else in your diet, protein needs can be very individual. Whether my clients are meat eaters, vegetarians, or vegan, I always work with them to evaluate their protein intake – quantity, quality, and sources. It can be a very enlightening experience.

Not too long ago, I experimented with going vegetarian. It was a wonderful experiment. It taught me that a meal CAN be a meal without meat. I tried new vegetables and grains. I learned more about different proteins like tofu, tempeh and seitan. I realized that I didn’t NEED meat in the way I always thought I had before.

But in the end, after about a month, I found myself having a strong craving. So, as I always try to do, I listened to my body and made some chicken that night. What I experienced was a profound sense of satisfaction and grounding. I can still recall the feelings to this day. I realized that, while I thoroughly enjoyed the vegetarian experience, it was not what my body wanted. At least not for now. The new foods I incorporated then remain a part of my diet today, and I will say that I certainly consume less meat than ever before in my life.

One simple way to start experimenting with your protein intake is through beans.

Beans, or legumes, including peas and lentils, are an excellent source of plant-based protein. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance. They offer a highly usable, highly absorbable source of calcium for the body. They are also an extraordinary source of dietary fiber.

Lack of sexual energy is often due to overtaxed adrenal glands and kidneys. Beans are known for strengthening these organs (ever noticed the shape of a bean?) and can help restore vital energy as well as sexual energy.

Beans have a reputation for causing digestive distress, but this is usually because they have been undercooked or improperly prepared. To help reduce gas-forming properties, soak beans overnight prior to cooking, increase cooking time, add spices like bay leaf, oregano or cumin, or add kombu (a sea vegetable) when cooking.

And the best part? Beans (especially when bought in bulk) can be very CHEAP! It’s amazing that such an inexpensive source of high nutrition can be so rich, delicious and satisfying.

In these cold winter months, one of my absolute favorite ways to enjoy beans is in chili. But sometimes, vegetarian chili options leave me craving that meaty texture. This year, a recipe from Cynthia Lair’s cookbook “Feeding the Whole Family” absolutely blew my mind. It’s made with quinoa, and the texture of this hearty grain turned out to be exactly what I was looking for. Simply delicious combination of spices I might add. I hope you’ll give it a try:

Red Bean and Quinoa Chili
Prep Time: 1 hr, 15 minutes; 30 minutes if beans are pre-cooked
Makes 6-8 servings

Ingredients:
1 cup dried kidney beans, soaked and drained
3 cups water, divided
2 teaspoons ground cumin, divided
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
2 teaspoons sea salt, divided
2 cloves garlic, minced
1 large green pepper, chopped
1 teaspoon dried oregano
1/4 teaspoon ground cinnamon
1/8 teaspoon cayenne
2/3 cup quinoa, rinsed in warm water and drained
1 cup fresh or frozen corn
2 to 3 cups organic tomato sauce
Grated cheese, for garnish (optional)

-Place beans in a large pot with 2 cups of the water and 1 teaspoon of the cumin; bring to a boil. Simmer over low heat, covered, until tender (50 to 60 minutes), or pressure-cook (45 minutes).
-Heat oil in 4,-quart pot on medium heat. Add onion, 1 teaspoon of the salt, garlic, green pepper, the remaining 1 teaspoon of cumin, and the rest of the spices and saute for 5 to 10 minutes.
-Add quinoa and stir in. Add corn, tomato sauce, and the remaining 1 cup of water to onion/quinoa mixture. Simmer for 20 minutes.
-Add cooked beans and second teaspoon of salt; simmer another 10 minutes.
-Top each bowl with grated cheese, if desired.

Feeding the Winter Blues

Photo Courtesy of KellyB. on Flickr

It’s the holiday season, the most magical time of year. But also the most stressful and depressing for many people. I have noticed the increase in advertisements for depression medications recently, and in particular those targeted specifically at S.A.D. (Seasonal Affective Disorder), a diagnosis for those who feel down only during the winter months. I am concerned with the increasing rates at which people are being treated with mind altering drugs just because they feel a little down. A few years back I was “diagnosed” with depression. I use the quotes because the conversation with my doctor lasted all of 30 seconds. His response to my sadness, crying and insomnia was simply “You are depressed. Therapy can take years. Just take this.” And, with that, I walked out of the office with a prescription that promised to cure all of my woes, with little explanation as to what impact it may have on me or what it would be like to withdraw down the line (it was NOT pleasant). The truth is I was not clinically depressed. I had a poor diet, a lot of stress, and was hanging on to a bad relationship. While I didn’t change my diet initially to cure my depression, it certainly did improve my mood and will have a more positive long term impact on my overall health than medication.

The winter blues are no surprise. There are less daylight hours, we are overstuffed and neglecting nutrition, stressed about parties and shopping, and reflecting on what we feel we did not accomplish in the past year that we started off determined to achieve. But the answer does not have to start with medication.

One of the best natural defenses you can take against the winter blues is to ensure sufficient intake of Vitamin D, from which many Americans are suffering a significant deficiency. Vitamin D, among other things, ensures proper absorption of calcium, helps fight certain cancers, reduces the risk for heart disease, strengthens the immune system, and…boosts your mood! The best source of Vitamin D is the sunlight. But the truth is most of us aren’t getting enough sun, whether we spend more time indoors or are simply lathered in sunscreen. You can find Vitamin D naturally in oily fish such as salmon, sardines, and tuna, and also in eggs. Other options include fortified foods such as milk, orange juice, yogurt and cereals. You can also choose a supplement. The daily recommendation is 400 IU but seems to be on the rise to at least 1000 IU.

If you are struggling with the winter blues and considering medication, I encourage you to first talk to your doctor about testing your Vitamin D levels before you turn to a “magic pill” that, trust me, is not all that magical.

Here is a Tuna based recipe to help you get started with increasing the Vitamin D in your diet. It makes a quick and easy meal or side dish that will store for several days in the fridge:

Tuna and Bean Salad
Yield: Serves two as a main dish, four as a starter

1 small red onion, peeled and very thinly sliced
1 tablespoon plus 1 teaspoon red wine vinegar or sherry vinegar
1 (6 1/2-ounce) can water-packed tuna, drained
1 (15-ounce) can cannellini beans or borlotti beans, drained through a strainer and rinsed
3 fresh sage leaves, slivered
2 tablespoons finely chopped flat-leaf parsley
Salt and freshly ground pepper
1 small or medium garlic clove, finely minced
1/2 teaspoon Dijon mustard
3 tablespoons extra virgin olive oil
1 tablespoon plain low-fat or nonfat yogurt (or omit and use 4 tablespoons olive oil)
1/2 Japanese cucumber, cut in half lengthwise and sliced, for garnish

• Place the onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.
• In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
• In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil and the yogurt. Toss with the tuna and beans and serve, garnishing each plate with cucumber slices.

Gratitude, Not Food

Photo Courtesy of katiescrapbooklady on Flickr

This time of year always gets me thinking about the true meaning of the holidays versus what it comes to mean to most of us. Stress, shopping, parties, and TOO MUCH FOOD! I like to remember that Thanksgiving is about gratitude, not food.

This year, I am grateful for family and friends who have supported me tremendously during an exciting but sometimes difficult year of transition. I am also grateful for the gift I have been given to be able to share my knowledge about health and wellness with my loved ones and clients. As I watch them work towards transforming their own lives, I feel inspired and proud.

As my gift to you this Thanksgiving, here are some tips to help you enjoy your holiday while still being mindful of your health:

•Watch portions! Our tendency is to overeat during the holidays because…well it’s all just so darn good! Try using a smaller plate and fill it up with more of your favorites in smaller portions.

•Chew, chew, chew! Digestion begins in the mouth, and the more we give it a head start, the less energy our bodies use to break it down – meaning more energy for you. Plus, by chewing your food you can automatically keep your portions in check as you will be more aware of when you are truly full.

•Get moving! Take a walk after your meal. This helps digestion and will keep you more alert through the evening so that you have more quality time with your loved ones.

•Express your gratitude! Take a few moments before eating to appreciate the food on your plate and the fuel it gives you for your life. Have everyone at the table share what they are grateful for to create a greater shared experience.

•Make room for your sweet treats! No need to deprive yourself, just try to make wise choices and watch your portions. If you can, avoid refined sugars and opt for more natural sweeteners that contain more vitamins, minerals, and enzymes, and are much easier on your blood sugar.

Speaking of sweet treats, I was ecstatic when my parents asked my brother and me to contribute some healthier food options to our Thanksgiving dinner this year! My brother plans to make some scrumptious cupcakes he found through one of our favorite whole food cooking shows, Christina Cooks, on PBS. Here is the recipe, one I hope you might share with your families:

Orange-Scented Chocolate Cupcakes(Makes 24 cupcakes)

1 1/2 cups whole wheat pastry flour
1/2 cup semolina flour
1/2 cup cocoa powder, NOT Dutch processed
2 teaspoons baking powder
Generous pinch sea salt
1/2 cup avocado oil
1 cup brown rice syrup
3/4 cup rice milk or almond milk
1 teaspoon brown rice vinegar
2 ounces coarsely chopped non-dairy, grain sweetened chocolate chips
2 teaspoons grated orange zest

Chocolate Frosting:
1 cup non-dairy, grain-sweetened chocolate chips
Scant 1/4 cup rice milk or almond milk
2 teaspoons brown rice syrup
Grated orange zest, for decoration

-Preheat oven to 350 degrees and line a 12-cup muffin tin with papers.
-Whisk together flours, cocoa powder, baking powder and sea salt.
-Whisk together oil, rice syrup, rice or almond milk and vinegar until smooth.
-Mix wet ingredients into dry to create a smooth batter. Fold in chopped chocolate and orange zest (you can also add some chopped nuts to incorporate more healthy fats)
-Spoon evenly into cupcake cups – fill no more than 2/3 of the cup to allow cakes to rise properly.
-Bake for 20-25 minutes, until the tops of the cupcakes spring back to the touch.
-Remove from oven and allow to cool enough to handle the cupcakes. Remove from the tin and cool completely on a wire rack. Make the frosting while the cupcakes cool:
-Place chocolate in heat-resistant bowl.
-Bring rice or almond milk and rice syrup to a rolling boil and pour over chocolate.
-Whisk together until thick and smooth. Cover loosely and set aside for 30-40 minutes
to set frosting.
-Whisk to loosen frosting and spread over the top of each cupcake, garnishing with a sprinkle of orange zest.

Sweet, Sweet Butternut Squash

Photo Courtesy of The Bitten Word on Flicker

With fall in full swing and the holiday season approaching, I get asked a lot what I do to avoid falling into the sugar trap. I want to share a tip with you that can help you during the holidays and all year round. Try incorporating more sweet vegetables into your diet, such as carrots, onions and squashes. These will give you the sweet taste your body is craving without all of the bad stuff. And it’s so easy in the fall with the abundance of root veggies. What works really well for me every time is Butternut Squash. Mmmmm….I want some just writing the word.

Here is a wonderful recipe for a simple Butternut Squash soup from the Institute for Integrative Nutrition. I am in LOVE with this soup and hope you will give it a try:

Ingredients:
1 Medium Butternut Squash
2 tablespoons extra virgin olive oil
1 large onion, sliced
1 tablespoon fresh ginger root (or ground ginger if fresh not available)
filtered water or low sodium vegetable stock

• Cut, peel and remove seeds from squash
• Cut into same size cubes
• Heat olive oil in a large deep saucepan or stockpot
• Add onion and sauté until transparent
• Add squash and enough water or stock to cover (I use a little of both)
• Bring to a boil, reduce heat and simmer until squash is soft: about 35 minutes
• Blend with an immersion blender, masher, or whisk to desired consistency (you can also use a regular blender)
• Grate fresh ginger or add ground ginger

*Note: You can also experiment with other spices to your taste. I recently tried adding a few dashes of cinnamon to my bowl. YUMMY!

Happy Cooking! Let me know how this works for your sweet tooth!