Snack Attack

Courtesty of Elana's Pantry on Flickr

There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some of us feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread. Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try “upgrading”. If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers; if you are craving a candy bar, upgrade to a handful of nuts and dried fruit; instead of a cup of coffee, upgrade to green tea; instead of ice cream, upgrade to applesauce with cinnamon. Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.

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.

Healing with Sea Vegetables

Photo Courtesy of timbu on Flickr

As someone who has always had an aversion to seafood, you never could have told me I’d learn to incorporate sea vegetables into my diet. But after coming to realize the incredible health benefits these gems from the water offer, I have found a number of ways to do so that are actually quite delicious.

In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as well as the hair, skin and nails. Sea vegetables (or seaweeds) provide a variety of minerals and vitamins, including calcium, iron and iodine, and can help balance hormone and thyroid levels in the body. Eating too many processed foods or foods grown in mineral-depleted soil can result in a lack of minerals in the body, leading to cravings for salty or sugary foods. Adding sea vegetables to your diet can help balance your energy levels and alleviate cravings.

If you are like me, and a little wary of where to begin, try Kombu. It is sold in packages of several strips, which last an incredibly long time. Add a small piece to the pot when you are cooking grains, soups, and stews and then remove it at the end (it will soften and expand during cooking). This will not affect the taste of your foods, but will allow them to absorb all of the wonderful nutrients regardless.

Or if you are ready to go a bit further, try this recipe for a yummy winter soup:

Mighty Miso Soup
Prep Time: 5-10 minutes
Cooking Time: 10-15 minutes
Yield: 4-5 servings

Ingredients:
4-5 cups spring water
1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water until softened
1-2 cups thinly sliced vegetables of your choice (see notes)
2-3 teaspoons barley miso
2 scallions, finely chopped

Directions:
-Chop soaked wakame.
-Discard soaking water or use on houseplants for a boost of minerals.
-Place water and wakame in a soup pot and bring to a boil.
-Add root vegetables first and simmer gently for 5 minutes or until tender.
-Add leafy vegetables and simmer for 2-3 minutes.
-Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot.
-Reduce heat to very low; do not boil or simmer miso broth.
-Allow soup to cook 2-3 minutes.
-Garnish with scallions and serve.

Note:
Any combination of vegetables can be used in miso soup. Here are some classic combinations:
-onion-daikon: cleansing
-onion-carrot-shiitake mushroom-kale: mildly sweet
-onion-winter squash-cabbage: great in wintertime
-leek-corn-broccoli: great in summertime

Variations:
-Add cooked grains at the start of making the soup. They will become nice and soft.
-Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
-Add cubed tofu toward the end.
-Add bean sprouts toward the end.
-Season with 1/2 teaspoon ginger juice for an interesting twist.
-If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

Season’s Eatings

Photo courtesy of LittleMissCupcakesParis on Flickr

Ok I admit it. I am craving holiday treats like never before, and certainly not like a Health Counselor is “supposed to”! When it comes to sugar, I’m usually most likely to forge a battle with chocolate or ice cream, something creamy. I’ve never been much of a cake kind of girl. But for some reason, this season I can’t get cakes out of my mind! And wow…‘tis the season for temptations all around…Apple Spice Cakes, Gingerbread Cheesecakes, Spiced Chocolate Cupcakes…need I go on? Pair any of these with some hot chocolate or apple cider and it’s my personal disaster in the making, right?

Part of what I do is to help people deconstruct their cravings, and so certainly I’ve had to do a little detective work around my own. I think part of it is the usual culprit – a little bit of emotional eating at work. While I have a lot of amazing people in my life, something about the holidays does bring romance to mind and, as a single girl, it can get tough to swallow when you are always the one making for the odd number at the dinner party table. So there’s that…and consciously realizing this has stopped me from going into at least one or two scrumptious looking Brooklyn bakeries.

But here’s the other thing that occurred to me. In trying to determine what to write this week, I kept feeling obligated in my role to give you more tips that would inspire you to have a “healthier version” of your typical holiday. Now don’t get me wrong…I really DO want that for you…and for myself. But the truth is, sometimes we get so caught up in trying to eat well and “be good” that we forget that it can be an enormous part of living a healthy lifestyle to “be bad” every once in a while and simply enjoy that experience. I think somehow this fascination with cake has been my body and mind reminding me of this concept.

“Being bad” doesn’t always have to mean eating too much unhealthy food. It might mean not checking your email for a day, skipping the gym, sleeping in, taking a “personal” day from work. I’m not talking about anything illegal here…just think of something that you normally “couldn’t think of doing”. And then ask yourself “Why not?”. What would it feel like to stop worrying about pleasing everyone else around you for just one minute? One day?

So, just to be clear, I don’t really plan to just eat cakes and sugar mindlessly through the rest of the holidays. I know what that would do to me, mentally and physically. But I am not going to fear the temptation or spend a lot of time in the resist and regret cycle. I am just going to trust my instincts, trust my body, and enjoy my choices for better or worse.

Before you get caught up in your New Years resolutions, and stuck on your new list of ways you plan to be good next year, I invite you to take at least one day before the end of 2009 to be BAD. And please, share what’s on your list with me here!

HAPPY HOLIDAYS!

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!