Where I Need to Be ...

Why I'm Not Cleansing This January

2012-01-05T13:14:00.000-05:00

After all the holiday hullabaloo and come January 1, every time I checked my email the words CLEANSE, DETOX, or FAST were exploding from the subject lines. The act of foregoing food for juice to make up for indulgent eating has become as common as covering a cut with a band-aid. Last year I jumped right in and ordered a home-delivered cleanse and dutifully drank my juices for the designated amount of days. But this year, I vowed NOT to embark on a New Year cleanse.

Here are a few of the reasons why:

I've Got Clean Eating Down to a Science: My personal belief about cleanses is that they should be used as a re-set or to kick-off clean, healthy eating behaviors, not as a weight loss tool. I may veer off track here or there but not for long because I feel it when I do. I am wired to eat in the way that best supports my body and that includes lots of fresh juice and raw foods on a regular basis.
An Intention of Balance: Instead of resolutions, I like to set intentions. Most of my life has been governed by restriction and extremes and to me, a juice cleanse or fast feeds those behaviors. This year, I've set an intention to bring more balance into my life.
A Vacation: What better way to practice my new intention than to take it on vacation. While most of the world was getting back into real life, I was vacationing in the charming city of Prague where the fresh air was energizing and the ambiance inspiring. I skipped workouts, drank too much champagne and ate dessert -- and loved every second of it!
Taking the Emphasis Off Food: I learn a lot from my clients. I've recently been coaching one to de-emphasize what she is eating and focus more on developing other areas of her life like creative hobbies and spirituality. Looking back on my three years as a Health Coach, I realized I have tried every diet, way of eating, cleanse, you-name-it (hence bullet #1), so I'm taking my own advice and embarking on deepening my spiritual practice and some creative endeavors.

So do I ever cleanse? Yes. A couple of times a year. My preferred time is to support my body through a seasonal change like when Winter turns to Spring. I prefer a few days of strictly fresh juices, smoothies and raw foods.

View from the Charles Bridge on an overcast but surprisingly mild January day in Prague

What has been your experience with cleansing? What intentions are you focused on for 2012?

Holiday Health Check Day 30: Celebrate and Relax

2011-12-24T11:44:00.000-05:00

I've shared 30 days of health tips for the holidays. Today, appreciate yourself for all the work you have done toward your health and wellness goals. Take some time off and remember the reason for the season.

Holiday Health Check Day 29: Go Inward to Set Goals

2011-12-23T09:26:00.000-05:00

Instead of making difficult-to-follow resolutions, go inward and reflect on the year past and the year ahead to set intentions for how you want your life to be.

Holiday Health Check Day 29: Do One Thing A Day

2011-12-22T10:45:00.000-05:00

If you're overwhelmed with holiday busy-ness, do one thing for your wellness each day. Focus on doing it well and being committed to it and everything else may just fall into place.

Holiday Health Check Day 27: Pay Attention to Your Cravings

2011-12-21T09:56:00.000-05:00

Don't treat your cravings like the enemy. Invite them in and learn how to discover what they are trying to tell you!

Holiday Health Check Day 26: Practice Moderation

2011-12-20T10:48:00.000-05:00

Being healthy isn't about deprivation or an all or nothing attitude.

Holiday Health Check Day 25: Focus on How You Eat

2011-12-19T09:56:00.001-05:00

Just as important as what you eat, is how you eat. Here are my simple tips for bringing more intention to your meals.

Holiday Health Check Day 24: Plan Ahead

2011-12-18T13:25:00.000-05:00

If you're going to be out and about running errands, plan ahead so you don't fall prey to uncontrollable cravings and hunger. Watch my video for some fail-proof tips.

Holiday Health Check Day 23: Connect with Someone

2011-12-17T16:25:00.000-05:00

It's so much easier to email or text, but slow down this holiday season by connecting with someone via phone or face to face.

Holiday Health Check Day 22: Moisturize!

2011-12-16T17:01:00.000-05:00

What you put on your body is just as important as what you put in it. Moisturize with this DIY face mask.

DIY Moisturizing Face Mask

1 c. plain yogurt (greek works best)
1/2 c. uncooked oatmeal
1 tsp honey

Combine all ingredients in a bowl and stir thoroughly until evenly combine. Spread the mixture on face and neck and lie down to let it penetrate for 10-15 minutes. Rinse off with warm water and a gently cleanser and follow with toner and your favorite moisturizer.

Holiday Health Checks Day 21: De-stress In a Journal

2011-12-15T13:03:00.000-05:00

If holiday stress is overwhelming you, get it out on paper.

Holiday Health Checks Day 20: Get Out of Your Own Way

2011-12-14T10:52:00.000-05:00

Where are you standing in the way of your goals? The new year ahead offers a wonderful opportunity to get out of your own way and overcome what is holding you back.

Holiday Health Check Day 19: Eat With the Seasons

2011-12-13T10:58:00.001-05:00

Stay balanced and prevent colds and flu by eating seasonally this Winter and year-round.

John Douillard's Winter Grocery List

*An asterisk means it is best to eat more of this food.

VEGETABLES	FRUIT	SPICES	LEGUMES	BEVERAGES
Artichokes, hearts	Apples, cooked	*Anise	Mung – split, yellow	Alcohol (moderation)
*Avocadoes	Apricots	*Asafetida	Tofu	Black Tea (moderation)
*Beets	*Bananas	*Basil		Coffee (moderation)
*Brussels Sprouts	Blueberries	Bay Leaf		Water (warm or hot)
*Carrots	Cantaloupe, w/lemon	*Black Pepper
*Chilies	Cherries	Caraway
Corn	Coconuts, ripe	*Cardamom	NUTS & SEEDS	HERB TEAS
Fennel	Cranberries, cooked	Cayenne	*Almonds	*Cardamom
Eggplant, cooked	*Dates	Chamomile	*Brazil Nuts	*Chamomile
*Garlic	*Figs	*Cinnamon	*Cashews	*Cinnamon
Ginger	*Grapefruit	Clove	Coconuts	*Cloves
Hot Peppers	*Grapes	Coriander	*Filberts	*Ginger
Leeks	Guava	*Cumin	*Flax	*Orange Peel
Okra	*Lemons	Dill	Lotus Seed
Onions	*Limes	*Fennel	*Macadamias
Parsley	*Mangoes	Fenugreek	*Peanuts, raw	SWEETENERS
Potatoes, mashed	Nectarines	Garlic	*Pecans	Honey - Raw
*Pumpkins	*Oranges	*Ginger	*Pinons	*Maple Syrup
Seaweed, cooked	*Papayas	Horseradish	*Pistachios	*Molasses
Squash, Acorn	Peaches	Marjoram	Sunflower	Raw Sugar
*Squash, Winter	Pears, ripe	Mustard	*Walnuts	*Rice Syrup
*Sweet Potatoes	*Persimmons	Nutmeg		Mint
*Tomatoes	Pineapples	Oregano
Turnips	Plums	Peppermint
	Strawberries	Poppy Seeds	MEAT & FISH	GRAINS
	*Tangerines	Rosemary	*Beef	*Amaranth
OILS		*Saffron	*Chicken	Buckwheat (moderation)
*Almond		Sage	*Crabs	Millet (moderation)
*Avocado	DAIRY	Spearmint	*Duck	*Oats
*Canola	*Butter	Thyme	*Eggs	*Quinoa
*Coconut	*Buttermilk	*Turmeric	*Freshwater fish	Rice
Corn	*Cheese		*Lamb	*Rice, Brown
*Flax	*Cottage cheese		*Lobster	Rye (moderation)
*Mustard	*Cream	CONDIMENTS	*Ocean Fish	*Wheat
*Olive	*Ghee	Carob	*Oysters
*Peanut	*Kefir	Chocolate	*Pork	*Learn more about the seasonal diet in* *“The 3-Season Diet”* *by John Douillard*
*Safflower	Milk, not cold	Mayonnaise	*Shrimp
*Sesame	Rice/Soy Milk	Pickles	*Turkey
Soy	Sour Cream	*Salt	*Venison
Sunflower	Yogurt	Vinegar

Holiday Health Check Day 18: Cook at Home

2011-12-12T13:44:00.000-05:00

Serve up more healthful meals by cooking at home. Not a seasoned cook, start simply, take a class and dare to make mistakes.

Holiday Health Check Day 17: Look Out for Someone Else

2011-12-11T17:24:00.000-05:00

A recent article in the New York Times discussed the psychology behind gift giving and how it can impact our own well-being. In the spirit of the season, how can you look out for someone else?

Holiday Health Check Day 16: Treat Yourself

2011-12-10T11:39:00.000-05:00

In this video I talk about my favorite, inexpensive way to treat myself.

Holiday Health Check Day 15: Take Inventory

2011-12-09T13:59:00.000-05:00

We're half way there! Use today to check-in and identify what is going well and where you are experiencing imbalance.

Holiday Health Check Day 14: Eat Whole Grains

2011-12-08T10:33:00.000-05:00

A moderate amount of whole grain should have a place in most diets. Try amaranth, buckwheat, quinoa and barley for a grounding, warming effect on the body in the Winter months. Learn why whole wheat bread is not a whole grain and gran a recipe for a healthy quinoa pilaf.

Broccoli Quinoa Pilaf

Whole grains are an essential part of a healthy diet and quinoa is a complete protein, containing all the essential amino acids. It is highest in protein of all grains which is sure to get your guy liking it. Throw in some green veggies like broccoli and you’ve got yourself a rockin’ side dish.

Ingredients:
1 Tbsp Olive Oil
1/2 small onion, chopped
1 ½ c water
Kosher salt (I use Sea Salt) and black pepper
1 c. quinoa, soaked and rinsed
2 c. chopped broccoli
1/4. raisins
1/2 c roasted almonds, coarsely chopped
2 scallions, sliced

In a medium saucepan, sauté the onion in 1 Tbsp olive oil and season with 3/4 tsp salt and 1/4 tsp pepper. Cook, stirring occasionally until the onion starts to brown.

Add the quinoa and 1-1/2 c. water and bring to a boil; reduce heat to low, cover and simmer gently until almost all the water has evaporated, 10 to 12 minutes. Fold in the broccoli and raisins, cover and cook until the quinoa and broccoli are tender, 8 to 10 minutes more. Remove from heat and fold in the almonds, scallions, 1/2 tsp salt and 1/4 tsp pepper.

Holiday Health Check Day 13: Carve Out Time for Meditation

2011-12-07T11:00:00.000-05:00

I used to think meditation required hours and hours of stillness, but that's not the case. Learn how to create a meditation practice in five minutes per day.

Holiday Health Check Day 12: One Drink On, One Drink Off

2011-12-06T09:55:00.002-05:00

Here's my secret for preventing the dreaded holiday party hangover and keeping my alcohol intake in check + what to do if you drink too much.

Holiday Health Check Day 11: Schedule Nothing

2011-12-05T10:17:00.000-05:00

For me, part of staying happy and healthy during the Holiday season is to slow down a little. As someone who likes to plan, that means I use my calendar to do it.

Holiday Health Check Day 10: Keep a Food Diary

2011-12-04T13:13:00.000-05:00

Consider keeping a food diary to learn what foods serve you best and pinpoint any imbalances you may be experiencing. I explain how in today's Holiday Health Check.

Holiday Health Check Day 9: Soak Up Some Vitamin D

2011-12-03T13:23:00.000-05:00

Vitamin D is an essential nutrient but the body makes it naturally when it is exposed to sunlight. It's almost impossible to get enough Vitamin D from your food. Take advantage of rare sunny days this Winter and soak up some D!

Holiday Health Check Day 8: Add More Veggies to Your Day

2011-12-02T15:15:00.000-05:00

Vegetables are packed with nutrients and fiber that keep the body functioning at optimal levels and they also crowd out the foods that do not serve us. Here's how to add more vegetables to your days.

Holiday Health Check Day 7: Just Breathe

2011-12-01T09:11:00.000-05:00

We so commonly walk around holding our breath! This especially tends to happen during the holiday season when we are frantically trying to get everything done on our to-do lists. Connect with the breath and feel yourself start to relax.

Dr. Andrew Weil's 4-7-8 Breath

This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

Holiday Health Check Day 6: Trick Your Sweet Tooth

2011-11-30T10:06:00.001-05:00

If you're craving sweet things after overdosing on sweet treats this Thanksgiving, try this delicious and nutritious chia pudding to trick your sweet tooth.

Chia Seed Pudding
1/4 c chia seeds
1/2 c almond, hemp or rice milk
fresh fruit
1 tsp nut butter
sprinkle of cinnamon
drizzle of maple syrup or natural sweetener of choice

Combine chia seeds and almond milk in a bowl and refrigerate overnight or a couple of hours at the very least. Before eating, top with fresh fruit of your choice, nut butter, cinnamon and a drizzle of maple syrup, stevia or agave nectar.

Holiday Health Check Day 5: Get An Extra Hour of Sleep

2011-11-29T14:23:00.000-05:00

Sleep is free so take as much as you can and transform your life! Watch my video to find out how.

Holiday Health Check Day 4: Drink More Water

2011-11-28T11:02:00.000-05:00

Most people are chronically dehydrated. Even during the Winter months, it's important to stay hydrated. Check out my tips for effortlessly increasing your daily water intake.

Holiday Health Check Day 3: Drink Green Juice

2011-11-27T13:40:00.000-05:00

Frequent juicing provides loads of health benefits. Watch this video for some juicing tips and try my favorite green juice or green smoothie recipes below to get started!

Green Smoothie

1/2 head kale
coconut water(optional)
Unsweetened almond milk
frozen bananas and/or berries or peaches or pineapples
1 tbsp nut butter
1 tsp flax seed oil
Pumpkin seeds
1 scoop ice (if using fresh fruit)

Blend and enjoy!

Green Lemonade

Kale
Celery
Green apple
cucumber
lemon
ginger (optional)

Feed ingredients one by one into a juicer and enjoy!

Holiday Health Check Day 2: Get Moving!

2011-11-26T13:25:00.000-05:00

In the time it takes to make an excuse to skip your workout, you could have done 10 jumping jacks! Exercise doesn't always have to be intense, even 30 minutes of walking can enliven your body and mind. Find what works for you and then find a way to stick with it. Watch my video for some tips. Don't wait until Jan.1 when the gyms and classes are crowded - start today!

Holiday Health Check Day 1: Start Anew

2011-11-25T13:33:00.000-05:00

In the countdown to the holidays, I'll be bringing you 30 days of holiday health tips so you can stay healthy during the holidays. Today's tip: Leave the past behind and use each new day as an opportunity to do something healthy for yourself!

Gratitue is the Attitude: My Thanksgiving Gratitude List

2011-11-24T10:00:00.001-05:00

Happy Thanksgiving!

I have always loved Thanksgiving. Of course, because of the food! But more than that, I love the time I get to spend with the people I love in my hometown, Louisville, Ky. Having lived in NYC for almost 8 years, there's nothing like spending a few days in a slower, smaller town catching up with family and friends. I used to take for granted things like lots of space and driving in a car, but now I savor those simple pleasures.

To remind myself to be thankful everyday, I often make gratitude lists either on a piece of paper or even just in my head at the end of a long day or before I get out of bed in the morning. These are a few of the things on my gratitude list this Thanksgiving:

Family traditions, new and old
A close and fun-loving family
Friends who love me for me
Nourishing food and the knowledge of how to prepare it
A supportive and loving partner
My clients who teach and inspire me
A career that fulfills me beyond measure
The education I received at the Institute for Integrative Nutrition which has helped make my dreams of living in alignment with my passions come true
My spirituality that keeps my life flowing daily

What is on your gratitude list this Thanksgiving? Whatever it is, I wish you the warmth, love and light of the holiday.

Read last year's blog post, Who Needs Turkey When There Are So Many Sides, about how my family held onto our age-old family traditions but created some new, healthy ones of our own.

Check out my Thanksgiving Survivial Tips on The Well Daily.

Sweet Sleep

2011-11-23T12:11:00.000-05:00

Aside from green juice and healthy food, sleep is up right up there on my list of favorite things. I crave it and I know my body needs at least eight hours of it. Unfortunately, in our hectic lives, sleep is one of the first things to go. Trying to get more done in a day, we sacrifice sleep. Someone once said to me that sleep is free so why wouldn't you take all you can get? That really stuck with me.

But why get more sleep? So many reasons!

Keep your blood pressure and cholesterol in check
Reduce stress
Have more energy
Increase immunity and lessen inflammation for fewer colds and illnesses
Experience fewer cravings and a more predictable appetite to encourage weight loss or maintenance
Stay more alert, think more clearly and have a sharper memory

Basically, you can get more done in a day and feel better all day long when you have enough sleep.Exactly how much sleep you need depends and varies by person but experts recommend at least eight hours and that's what I aim for.

Here are my tips for how to get more and better quality sleep:

Power Down: Turn off the computer, television and other electronics at least one hour before you go to sleep. This helps to quiet the mind chatter and de-stimulate the senses.
Bring it On: Put yourself in the mood to sleep by playing relaxing music, taking a hot soak, lighting a candle and doing some deep breathing or meditating.
Create an Oasis: Clear your space of all clutter and have clean sheets. I also like to burn lavender essential oil in a diffuser.
Stop Sipping: Aside from maybe a small cup of herbal tea, stop drinking liquids around 6 p.m. Part of sleeping well is making sure your rest is uninterrupted and getting up to use the bathroom doesn't help.
Cut the Caffeine: Similarly, lay off any caffeine after 3 or 4 p.m.
Power Nap: Although it's not always feasible, if you can do it, take a 20 minute nap daily to recharge your battery.

With the long weekend ahead, hopefully you can put these tips into practice and get some good restful sleep!

Hemp Protein Shake

2011-11-22T17:57:00.000-05:00

This blog has been a bit of an ode to Hemp lately but I thought I would share what it is I do with the Hemp Milk and Tempt Hemp Protein Powder that I've featured here in recent weeks. After particularly grueling workouts with my trainer, I make this tasty and filling Hemp Protein Shake:

2-3 Tbsps Tempt Hemp Protein Powder
1 frozen Banana
1 scoop nut butter or sunflower seed butter
1/2-1 c of hemp milk
1/4 c coconut water to thin it out

Blend!

The Perfect Weekend

2011-11-21T17:30:00.009-05:00

What constitutes the perfect weekend has changed a lot in recent years. It used to be that hitting up all the NYC hot spots was what I was after. Now, it's all about lots of rest, a good workout and healthy food. Oh, yes, things have changed!

After a later-than-usual Thursday night at The Kooks concert, all I wanted to do was stay inside out of the cold on Friday night. I offered to cook up some healthy comfort food, Portobello Burritos (from one of my favorite cookbooks, The Urban Vegan) while my boyfriend picked up a bottle of red wine.

I forgot to take a photo so I'm using this one courtesy of meansoybean.com from flickr

While I was out buying burrito ingredients, I threw in this Rest and Relax Yogi Tea sampler.

Once dinner was over, I settled in with my tea and a few laughs with the movie Due Date before reading a few pages in what has quickly become my new favorite book.

After nine solid hours of sleep, David and I woke up bright and early Saturday. I went for a long run while he caught up on some work. Starving once I got back, I made one of my favorite breakfasts - an egg over easy with sauteed kale on half a sprouted grain bagel.Hits the spot every time!

After some errands and a trip to The Juice Press to pick up some weekend essentials, I made my way to Soho for a much-needed haircut at Sam Brocato Salon before heading back home for some down time and to get ready to head out to dinner. Since I live in one of the best neighborhoods for restaurants, we didn't have to travel far which was a good thing because we were expecting my parents who had a 24-hour layover in NYC on their way home from their trip to Italy.

Mom and dad on their anniversary (not this trip)

We caught up over a couple glasses of wine and again the next morning over a light breakfast before heading to Sarabeth's Tribeca for lunch. We strolled back to my apartment in the afternoon sunshine in time to see my parents off to the airport and enjoyed the rest of the afternoon leisurely.My weekend may seem dull to some but for me it was exactly what I needed to recharge my battery!

What's your idea of the perfect weekend?

It's a bodyheart thing

2011-11-16T08:00:00.001-05:00

I had the rare opportunity to participate in the bodyheart program last month during it's one-day stop in NYC. As is so typical of me, I scheduled my shoot smack-dab in the middle of a jam-packed day full of meetings that even more conveniently followed a late-night arrival home from a weekend trip to Chicago. Whew! Just writing that exhausted me (a good reminder to slow down ... )!

But I showed up, mostly because I believe so strongly in the cause. And, because like most women, my own verbal abuse to my body has been off the charts lately. I needed to nip it in the bud.

I had no idea what to expect as I climbed the four flights of dark, creaky stairs up to the shoot location in Midtown but once I entered the room, the energy of the women there transformed me just as I was met with a flood of bright Fall sunlight lighting the space.

I'm anything but natural in front of the camera so my next goal -- after just making it there -- was to relax, take in the energy of the room and remind myself of why I was there.

When I saw a couple of proofs a few weeks later, my first instinct was to pick my image apart. Why did my hair look flat, my arms not toned, my boobs pointy ... and on and on. I decided that the best option was to walk away until I felt capable of looking at the photos differently. Maybe that would be next week or maybe next year but I would get there.

On Monday I received an email that the full reel of photos was available for viewing. This time, when I saw them on the screen in front of me, a sense of acceptance rushed over me. I simply had no judgments anymore. This, was naturally me.

Food Find: Tempt Hemp Protein Powder

2011-11-15T17:30:00.000-05:00

My twice weekly kettlebell sessions with my personal trainer, Cindy Lai, are not your average workout. They challenge my body in a way that I haven't felt challenged by a workout in a long time. But as I always tell my clients, exercise is only part of the equation. Diet is the other.

I certainly eat well but I thought I could benefit by being more conscious of my protein intake. As someone who eats a primarily vegan diet - my options are, well, different. There is tofu, tempeh, lentils, beans, nut and nut butters and seeds so I started by adding more of those. I also wanted to find a way to give my morning smoothies a protein boost. I've never been comfortable with protein powders but I AM comfortable with the benefits of hemp seeds. Vegan athletes sing the praises of hemp protein powder so I investigated.

I found Tempt by Living Harvest, a raw, organic, cold-pressed formula. This blends easily into my smoothies with no aftertaste. I feel comfortable consuming it because I know the ingredients on the label are safe and the product is wholesome and minimally processed. I always recommend using the whole food whenever possible but sometimes life calls for short cuts.

How To Make Veggies Taste Better

2011-11-14T17:30:00.020-05:00

I cannot even believe I just wrote that title! The truth is, I love vegetables and think they taste great. But, I've been reading a fabulous book by Kathleen Flinn called The Kichen Counter Cooking School and have discovered that perhaps not everyone shares my sentiments about veggies.

The fact is that when many people think of vegetables they think of soggy, overcooked, tasteless pieces of food. The rest just aren't quite sure how to cook them and that's how vegetables are keeping their distance from many American dinner tables.

So in the interest of igniting many more love affairs with veggies like my own, I wanted to share a few of Flinn's tips for making vegetables taste better with what she calls "Flavor Splashes":

1. Asian Ginger Lime: Warm 2 teaspoons of sesame oil, add some fresh grated ginger or a dash of dried ginger, fresh like juice and a 1/2 teaspoon of soy sauce (or tamari or Nama Shoyu). Heat through for 3 minutes.

2. Cajun Oil: Warm 2 teaspoons olive oil, add 3 chopped green onions and cook until tender, then add 1 teaspoon of Cajun spice blend (or cayenne), fresh lemon juice and some hit sauce.

3. Garlic Citrus Butter: Heat 2 Tbsps butter, add 2 small cloves of minced garlic, some fresh thyme or other dried herbs and 1 tsp lemon or orange juice. Saute for a couple of minutes until the garlic softens.

4. Herb-Lemon Oil: Warm 2 tsps olive oil and add the zest of 1/2 a lemon and 1 Tbsp of chopped fresh herbs. Heath through.

5. Thai-Style: Heat 2 tsps peanut oil and add 2 chopped green onions, 1 Tbsp crushed peanuts, a squeeze of fresh lime and some hot sauce. Gently heat through.

Once you've chosen your flavor and made the sauce, pour onto steamed, sauteed or grilled vegetables and toss to coat.

Drink Your Hemp Milk

2011-11-10T17:30:00.000-05:00

There are some foods that I'm guilty of ignoring and hemp is one of them. Yes, I know that hemp is one of the most nutritionally complete and sustainable food sources on the planet. So why am I not eating more of it? I had to get all Health Coach on myself. The main reason was that I didn't know what to do with it. Sure, I sprinkled it on my salads from time to time but it was often an afterthought. I decided to take the bull by its horns and whip up a batch of Hemp Milk to use in my smoothies for starters.Unlike other nut milks, like cashew milk, this recipe is even easier in that it does not require a nut milk bag.

This recipe came to me by way of Raw Foods Chef Andrea McNinch whose Healing with Living Foods class I took earlier this year at The Natural Gourmet Institute.

Place the following into a blender:

1 c hemp seeds
3 c water
3 Tbsps green stevia or other alternative sweetener
1 Tbsps vanilla extract
pinch of sea salt

Blend for two minutes. Serve chilled if drinking straight as a snack or in smoothies. Add it to oatmeal at room temperature.

I store mine in a tightly sealed mason jar in the refrigerator - it usually lasts up 3-4 days.

Food Find: Harmless Harvest Raw Coconut Water

2011-11-09T15:14:00.000-05:00

I don't buy many packaged foods unless I'm absolutely certain I trust the ingredients. When it comes to coconut water my preference has always been to get it from a young Thai coconut. But, they can be time-consuming to open when the craving for coconut water strikes.

I was overjoyed when I found Harmless Harvest 100% Raw Coconut Water. It tastes so much more like fresh coconut water than some of the other packaged coconut waters that are heated and ultra-processed during packaging which destroys the nutrients and alters the taste. And, Harmless Harvest is organic so you know you're getting the absolute best.

10 Reasons to Eat More Plants

2011-11-08T17:05:00.000-05:00

When I was 13 I read the book Meat is Murder and refused to dissect a frog in my eighth grade science class (it caused quite the stir, I will say). Ever since then, I have eaten some kind of vegetarian, vegan or pescatarian diet. More than 20 years later, I haven't missed an ounce of meat. In many ways, I feel that eating this way is how I was born to eat. Since I've learned to do it the right way, I've noticed even more of its benefits mentally, spiritually and physically.

But you don't have to be a vegetarian to eat more plants and reap the benefits. This top 10 list is for everyone because no matter how you choose to eat and what works for you, we can all use more plants in our lives.

10 Reasons to Eat More Plants

1. Weight loss: A plant-based diet is lower in saturated fat, salt, sugar and is full of fiber. Even just replacing one meal per day with vegetables and plant-based proteins can have a profound impact on weight loss.

2. Water conservation: Thousands of gallons of water are needed to produce just a pound of meat and it is depleting our ground water reserves. Not to mention, the waste from meat production often ends up in in our rivers. And guess what happens next? Gulp.

3. Save an animal: The more plants you eat, the more animals you save from cruelty, factory farming and cloning. If you saw Food Inc. you know what I'm talking about.

4. A healthy heart: By consuming less cholesterol and saturated fat from animal sources you'll cut your chances of not only heart disease but also cancer, diabetes and high blood pressure.

5. Easier digestion: Plain and simple, plants digest easier than meat. Eating plenty of vegetables with your meal can help digest animal protein too.

6. Energy efficiency: The meat and dairy industry require billions of gallons of oil for farming, slaughter, refrigeration and finally sewage and clean-up. Yuck.

7. Live longer: Lower your risk of disease and increase your immune function resulting in a longer, healthier life and more time to do the things you love to do!

8. Save the earth: The meat industry is one of the main causes of pollution, global warming and on and on. Much of our land is being destroyed to raise cattle.

9: More peaceful, loving energy: You assume the energy of the food you eat. If you want to be vibrant and happy like a ray of sunshine, eat more plants! If you do choose to eat meat, know where it comes from so you can select animals that have had a happy life.

10. Veggies taste good: Trust me on this one.You don't have to make the bland, boring, overcooked veggies you knew as a kid. Try different cooking methods like blanching and roasting and add your favorite herbs and spices to kick the flavor up a notch. If all else fails, this sauce recipe is a savior:

1 inch peeled and diced ginger
2 garlic cloves (peeled and diced)
2 tablespoons of tamari or soy sauce
4 tablespoons of tahini
1/2 teaspoon pure maple syrup
the juice of 1/2 a lemon
dash of cayenne pepper

Throw ingredients in a blender or food processor and blend. If it’s too thick add a little water and blend again.

Next week, I'll be leading a free teleclass on how to eat more plants and green your diet:

Green Your Diet: Top Tips for a Plant-based Approach to Eating
Tuesday, November 15
7-8 p.m. ET

Plant-based diets have made their debut and there is no better time to adopt your own for ultimate health and wellness. Whether you are trying to cut back on the amount of animal products you eat, jump in and go vegan or dip your toe in to participate in Meatless Mondays, this workshop -- presented by a 20-year veteran of vegetarian/vegan-ism -- will guide you through the essentials of making your own diet more plant-friendly.

Register here: http://greenyourdiet.eventbrite.com/

What You'll Learn:

* The obvious and not-so-obvious benefits of a plant-based diet
* Top tips and tricks for adding more plant foods to your diet
* Do's and Don'ts for going meatless
* How to navigate restaurant menus and social situations

What You'll Get:

* First-hand advice from a veteran vegetarian who has made every mistake in the book!
* Useful cooking, shopping and meal-planning tips
* Advice for making a smooth and easy transition
* Guidance on getting the nutrients you need to feel energized
* A booklet of easy and delicious recipes to get you started

Absolutely free! Registration required.

Dial-in information provided upon registration.

Can't make it? No worries, we'll record the call and send it out after, but it's highly advised you attend in person.

Register here: http://greenyourdiet.eventbrite.com/

Words of Wisdom from Dr. Weil: Control the Breath to De-Stress

2011-11-07T09:37:00.000-05:00

I had the pleasure of attending yet another Institute for Integrative Nutrition Conference yesterday (what can I say, they really look out for their students and graduates!) where I heard the latest from Integrative Health Specialist, Dr. Andrew Weil on the subject of inflammation.

It's the low-level, undetected, un-noticeable internal inflammation that is a precursor to disease and among the top causes are diet and stress.

I talk a lot about diet and eating well on this blog, so today I want to address stress because, well, we all have it. Dr. Weill discussed a few ways we can control stress in our lives one of which was a simple yet useful breath exercise, the 4-7-8 Breath.

Start by completely exhaling, then inhale on a count of 4. Retain the breath for a count of 7 and then exhale everything out through the mouth on a count of 8.

Repeat this exercise in a cycle of four two times per day. Once you get used to it, you may increase to eight but never exceed eight cycles.

Sound easy enough? Then give it a try and notice your stress start to melt away.

If you're in need of some other ways to manage stress try a news fast because what we feed our mind, has a profound effect on our body, Dr. Weill says.And if you're trying to make healthy changes in your life, surround yourself with healthy, happy people!

If you like what you're reading here, check out Dr. Weill's new book out Tuesday, Spontaneous Happiness. Doesn't the cover remind you of the Dalai Lama's book, The Art of Happiness?

And by the way, IIN is offering my readers a $300 scholarship this week only and the best part is that starting today, all new distance learning students get to take the course on their own iPad, courtesy of IIN. If you want to know more about the program, sign up for tomorrow's free webinar.

Big Apple Crumble

2011-11-03T17:30:00.001-04:00

Lately, apples are everywhere I turn and I've been taking full advantage as if you couldn't tell from my healthy Halloween post.

Earlier this week, while eyeing the apples on my kitchen counter, I decided to cook up an apple crumble sans refined sugar. Here's the delicious treat I ended up with:

Big Apple Crumble

Preheat the oven to 350.

Cube an apple and toss the pieces onto a lines baking sheet.

In a bowl, mix 1/2 cup oats, 1 tsp coconut sugar (a low glycemic alternative sweetener), 1 tsp coconut oil, 1 tsp vanilla, 1 tsp chia seeds, a pinch of sea salt and a drizzle of maple syrup.

Spoon the mixture on top of the apples and bake for about 20 minutes.

Dust with cinnamon and serve.

A Souper Weekend

2011-10-31T17:30:00.000-04:00

I spent the majority of last week on a business trip in London tempered by a brief, but much-needed visit with my bestie, Kathryn, who is living there for a stint working for the 2012 Olympics. When I returned home on Friday, jet lag in tow, I was in need of a restful weekend, ready to catch up on my exercise, healthy eating and most of all -- sleep! It seems the weather wanted to give me some help with those plans because it had suddenly turned cold and snowy -- the perfect weather for sleeping and -- soup-making!

I had a fresh Butternut Squash on hand and what better way to use it than to make a creamy butternut squash soup. I also had some lentils so I tried my hand at a Crock Pot Lentil Stew. Why not? I was feeling inspired by the soup chapter in the book that held my attention on the seven plus hour flight across the pond, Kathleen Flinn's The Kitchen Counter Cooking School.

The best thing about both of these soups is the minimal time commitment.

Butternut Squash and Apple Soup for a Cold Day

1 Butternut Squash, peeled and cubed
1 apple, cubed
1 onion, sliced thinly and caramelized
2 Tbsps olive oil
Cinnamon to taste
Cayenne (to taste, optional)

Steam the butternut squash until cubes begin to soften and add the apples about half way through until everything is soft.

Meanwhile, caramelize the onions - add sliced onions to 2 Tbsps olive oil and saute on medium heat until they brown. Turn heat down to low and continue to cook for 15-20 minutes.

Transfer the squash, apples and caramelized onions to a blender and add water in 1/2 cup increments until the soup is the consistency you like. Add cinnamon to taste and a dash of cayenne. Reheat on the stove as needed.

Use What You Have Crock Pot Lentil Stew

By Sunday, I was beat by 8 p.m. but I really wanted to make a lentil soup and use up some of the vegetables in my fridge. So I hauled out my crock pot and concocted the following mixture, switched it on to low and went to sleep. In the morning, I had a tasty stew!

Ingredients (this is a loose list because you can use whatever vegetables you have!)

2 c. vegetable broth + six cups water (can use all water)
1 package pre-cooked lentils
1/2 large onion, thinly sliced
2 cloves garlic
1 inch ginger, thinly sliced
1/2 chili pepper, thinly sliced
2 Tbsps olive oil
4 sprigs thyme
2-3 stalks celery
4-5 carrots
4-5 small, new potatoes
2 c. kale (I used the kale I had previously blanched and frozen)
sea salt and black pepper to taste

Saute onion, chili pepper, ginger and garlic in olive oil until onion browns.

Add mixture to the crock pot with all other ingredients and all vegetables (thinly sliced). Do not add the kale. Cook on low for 7-8 hours. Turn off crock pot and add kale. Season to taste and serve.

A Healthier Halloween: Caramel Apples

2011-10-31T11:45:00.000-04:00

I hope by now that it's obvious that I'm concerned about what I put into my body. But this time of year I take my concern one step further to the Halloween treats I hand out to the kids. But that doesn't mean I can't still participate in the festivities.

Every year, I post a recipe for a Healthy Halloween treat. Last year's was Raw Superfood Peanut Butter Cups.

This year's is a snack I made for my pals at Equinox Wall Street where it was a huge hit! While you won't be dropping this treat into trick-or-treaters' sacks (read below for ideas on that), it is the perfect festive snack for your own kids (adults love it too!) and the only sugar is natural sugars from the dates (no dairy either!).

I found this recipe on Bethenny Frankel's web site.

Healthy Caramel Apples

Ingredients:
3-4 apples, sliced (I love Marcoun which are local)
1. dates, pitted
1/4-1/2 c. nut milk
1 tsp coconut oil
dash sea salt
1 tsp vanilla

Blend all ingredients until smooth, starting with 1/4 c nut milk and adding more as needed. Dip sliced apples in caramel sauce and refrigerate until sauce solidifies.

If you're looking for ways to make Halloween healthier for the neighborhood kids, read my article in The Well Daily.

Happy, Healthy Halloween!

So Much Kale, So Little Time

2011-10-19T15:16:00.000-04:00

Yesterday was the last day of my CSA (Community Supported Agriculture) season. I also happen to be leaving for a long weekend today. I was torn. Do I skip my last pick up of the season? I couldn't. So I went and a short-time later was hauling home two heads of kale. Yes, two. I briefly considered living on green smoothies for the next 24 hours but decided not to force the issue and instead preserve my greens for when I could properly enjoy them under no time pressure whatsoever.

We've all found ourselves in these situations - lots of fresh veggies and a limited time before they spoil. Healthy eating should be fun and convenient, not stressful, so here's what to do if you're faced with a similar situation.

Instead of just popping the greens in the freezer, I blanched them first to help preserve their nutrients.

Blanching is an easy process that involves heating a pot of water to a boil and then dunking the washed and de-stemmed pieces of kale into the bath for just under a minute. The kale will turn bright green. Quickly remove from the water and run it under cold water (this stops the cooking process). Pat dry and let it dry out a bit more. Seal it in a freezer bag and you'll have kale on hand for that impromptu green smoothie, winter soups and quick sautes.

Oh, and feel free to sip on the cooking water after. It has lots of nutrients from the greens you just cooked in it!

Healthy Lunch Options in Midtown NYC

2011-10-17T14:58:00.001-04:00

New Yorkers who work in Midtown never have a reason to have an unhealthy lunch. Free Foods is the healthy, organic equivalent to the corner bodega. Yes, get excited!

In the business districts of Manhattan, it can be a struggle to find a healthy lunch. When I used to work in Midtown West, the "healthiest" (and I use that term loosely) of options consisted of deli salad (organic vegetables? Doubtful. enough variety? I think not. made with love and positive energy? Nope.) or farm raised salmon and soggy, overcooked, microwaved vegetables. Needless to say, I resorted to bringing my lunch everyday - a habit I highly recommend. But sometimes, bringing lunch isn't accessible or you're just running too late. That's no reason to have a lunch that leaves you tired and uninspired by 4 p.m.

I stumbled on Free Foods by accident when looking for a juice bar nearby a Midtown meeting this spring. I was delighted to find one on 45th Street between 5th and 6th Avenues. Closer investigation revealed their food and juices were organic. I ventured to the restaurant - my expectations admittedly low - and found a delightful, bustling space with a variety of healthy lunch options - vegan, gluten-free, raw (all labeled accordingly) -- and even fish and free-range egg and chicken options for the non-veggies among us. Fresh juices and smoothies in addition to typical lunch fare like soups, salads and sandwiches grace the menu. There is even a special Market Table of a la carte options. Some of today's specials were:

The Local (raw and vegan) $11

Portobello Sliders with Vegetables, Macadamia Hummus, Preserved Lemon and Sprouts
Flax seed Herb Crust Pizza, Spinach Basil Pesto, Sun Dried Tomato Sauce, Portobello, Zucchini, Oregano
Aztec Quinoa with Tiger Shrimp, Sauteed Vegetables, Fresh Herbs
Chimichurri Free Range Chicken Skewers with Grilled Vegetables and Parsley Avocado Salad
Tempeh Maki Rolls with Asparagus, Avocado, Cucumber, Spicy Vegannaise

Everything is seasonal and organic, prepared fresh daily and contains no additives or preservatives. The price tags are a little hefty but I don't mind paying more for high quality food.

Stop in and get healthy! Oh, and did I mention the desserts? You'll have to see for yourself.

Are You on The Boyfriend Diet?

2011-10-13T13:19:00.000-04:00

There are boyfriend jeans and boyfriend sweaters and then there is the boyfriend diet. All may be comfy, but one will leave you feeling pretty crappy. For years, I thought I was the only person who struggled to balance my healthy diet with the favorite foods of a hungry boyfriend.

I've never been one to leave my boyfriend to fend for himself for dinner or to make two separate meals. Besides, I love connecting at the end of a long day over tasty food that is made with love. As I began health coaching, I realized that many women face a similar challenge that goes something like this: It's so hard to adopt healthy habits and make good food choices when my boyfriend/husband/fiance/partner likes to eat burgers and fries.

Experience taught me how to manage the situation, and not let it manage me. How, you ask? It comes down to a few simple tips:

Be an example: Healthy choices beget healthy choices
Compromise: Look for progress, not perfection
Focus on the delicious: Choose whole foods and make them taste great
Stay committed: Soon he'll want to eat the foods that are making you vibrant, energetic and beautiful from the inside out

Healthier French Toast

Over the years, I've discovered some healthy, heartier recipes that are perfect for a man-sized appetite and are boyfriend tried, tested -- and approved! In fact, I've been so inspired by this topic, that I created a recipe eBook, MAN vs. HEALTHY: 25 Boyfriend-Approved Healthy, Hearty Recipes, to get you on your way to delicious, healthy meals that everyone will love.

Game-time Chili

Inside you'll get 25 step-by-step, easy recipes, special tips for making the recipes work for you, recommended pairings and my secret ingredients for getting to his heart through his stomach - the healthy way!

You'll find everything from snacks and apps, mains and sides and even desserts and bang-up breakfasts. How does Game-time Chili sound? Or My Favorite Macaroons? It's all there, it's all healthy and none of it will show up on your waistline.

Download your copy here today!

Five Ways to Get Support From Family and Friends When Making Healthy Changes

2011-10-10T18:00:00.000-04:00

The Healthy Book Club girls in Miami

So you've finally done it. You've made healthy changes to your diet and lifestyle and you feel great. In fact, you feel better than ever. But, there's just one thing missing. You're friends and family aren't exactly on board and it's driving you a little batty. There are those times when they conveniently "forget" and plan a fast food lunch or maybe they even tease you and challenge your new healthy habits.

Never fear. With a little patience and some strategy you can get the support you need from the people you love. When I declared myself a vegetarian at the age of 13, I wasn't the most popular person in my family. But I had thought my decision through and was firm in my beliefs. I was willing to prepare my own meals (my caring mom never actually made me do this) and tirelessly, yet lovingly, reminded my grandparents that I no longer ate meat (difficult being the granddaughter of a butcher). Twenty years later (though it didn't take quite that long to get the fam on board), my family still accepts my lifestyle even as I continue to make changes.

Suffice to say, I've made a lot of mistakes along the way, but have learned a whole lot more. Here are my top tips for ensuring you have stellar support.

1. Forgive: It may sound far-fetched but the best way to counter negative reactions to your new lifestyle is to respond with kindness. If you are experiencing teasing or friends and family who challenge your healthy decisions, recognize (inside) that their reaction may be based on their own fears - perhaps they have wanted to make similar changes but don't know how or aren't ready yet -- say a prayer wishing them happiness and stay focused on your own positive changes.

2. Give a Little: Sometimes all it takes for friends and family to understand your decisions is to invite them over to your side - just for a night. Offer to have them over for dinner, organize a pot luck where you can cook up and share some of your own healthy creations or invite them to your favorite healthy restaurant. Letting others into your world gives them a taste of what you are up to and shows them that being healthy can be fun and delicious.

3. Create New Rituals: Sometimes new lifestyles require new friends and new activities. Find friends who share your beliefs and enjoy doing the same things you do - sharing recipes and health tips and engaging in healthy activities. You know the old saying, "make new friends and keep the old?" Now is a good time to put it into practice. For example, I've connected with a group of Health Coaches I met at the Institute of Integrative Nutrition and together we created a Healthy Book Club. It's our own little way to get together, support each other and read books about health and wellness while sharing healthy food. It's one of my favorite GNO's (Girl's Night Out)!

4. Be Gentle: Being forceful or militant in your beliefs never worked for anyone. Understand that there is room for everyone in this world. Just be you and treat everyone as your equal wherever they may be on their own journey. The more those around you see your glow from the inside out, the more interest they will take in what you're all about.

5. Educate and Believe in Yourself: This one should arguably be first on the list. Know what you're doing and why you are doing it and do whatever it takes to get there.Read, work with a coach, take a class. I caution anyone who adopts dietary changes because they are trendy. Determine if and how this lifestyle will work for you and only you. If you are eliminating whole food groups, know how you will supplement the nutrients those foods provide. The more you know about your new chosen lifestyle and the more you believe in yourself, the more respect you will gain.

Kathy Freston, author of The Veganist and Quantum Wellness, recently spoke at I conference I attended and she gave the best advice for adopting a healthy lifestyle: "Lean into it"

Wherever you are on your journey, take care of yourself, lean into it and take it one day at a time.

Kitchen Sink Sweet and Spicy Stir-fry + a tangy sauce

2011-10-05T09:00:00.003-04:00

Last night I was walking home with my friend Robyn when I proclaimed that I had nothing to eat in my house - not even a can of beans. It was true, mostly. I had been out of town for four days and was to leave today again for another long-weekend trip. Hence, no food.

But yesterday afternoon when I opened the fridge to confirm, I saw some perfectly nice veggies just crying to be used. So I created this sweet and spicy stir-fry. I got a healthy two (!) meals, the food didn't go to waste. Everyone wins!

Kitchen Sink Sweet and Spicy Stir-fry (w/ tangy almond butter sauce)

This stir fry is all about using what you have so yours may look different. Here's what's in mine (all measurements are approximate):

1 c. green cabbage
2 medium carrots (thinly sliced with a mandoline)
2-3 radishes (thinly sliced with a manodline)
1/2 jalapeno pepper, thinly sliced (optional)
2 cloves garlic, diced
1/2 small red onion, sliced
1/2 yellow pepper, thinly sliced
2 Tbsps olive oil
1 Tbsp tamari

Heat oil on medium heat in a pan and add garlic, onion and any chili peppers if you are using them.

When they start to brown, add vegetables one kind at a time. Carrots and radishes take longer to cook so add those first. Cook until they are shiny and begin to soften then add the softer vegetables. When all vegetables are beginning to soften and fully coated with oil, add the tamari and continue to stir well. Be careful not to overcook. Season with a touch of sea salt and crushed red pepper or ground ginger.

Serve over buckwheat soba noodles, brown rice or quinoa.

If you're not big on sauces, eat it plain. But if you want some extra flavor, drizzle this tangy sauce over the top:

Tangy Almond Sauce

2 Tbsp almond butter
1/4 c water
1 Tbsp toasted sesame oil
juice of 1/2 a lemon
1/4 tsp ground ginger (or an inch of fresh)
a drizzle of maple syrup

Blend all ingredients in a blender. This sauce doesn't taste very special on its own but once it mingles with the flavors in the dish, it comes to life!

Guest Post: Step Outside of Your Comfort Zone

2011-10-04T08:00:00.000-04:00

Today's guest post is by my personal trainer, Cindy Lai, of Cindy Lai Fitness.

As human beings, we are wired to seek comfort in all aspects of our life. Day in and day out, we follow familiar behaviors and patterns in order to feel comfortable in our own skin. When something threatens to break that pattern, we become nervous or stressed out. Quite often, many of us choose to avoid these negative feelings by continuing to live life the same way and even reject change. How can a person grow if he or she does not break out of his/her comfort zone? Quite frankly, it just won't happen.

As a fitness motivator and a coach, I am constantly pushing my clients and my students to new fitness levels they may be afraid to reach themselves. As Thomas Edison stated “We shall have no better conditions in the future if we are satisfied with all those which we have at present.”

Although it is very important to establish a strong foundation when building your fitness level, it is just as important to break out of that comfort zone. If you wish to take your fitness performance to the next level, you need to incorporate those elements of your program which you often neglect or don't like to do.

This can be anything from various types of cross training such as strength training, cardiovascular endurance, balance, flexibility and mobility work. Also, change up your routine! If you've been doing the same program week after week or year after year without pushing or really challenge yourself, you're wasting your time. The same boring fitness routine will serve you no purpose as you have already plateaued and you will not see any major improvements over time.

It's nice to have a sense of accomplishment with all the things that we do in life. If you had stayed the same person over the years and never stepped outside of your box, it would be very hard to grow personally, professionally and also on a fitness level. It often feels better to be safe than to confront the unknown.

People who adapt this philosophy will always stay at the same level and may never be satisfied with their fitness goals. Change can be scary but it's also great for you. So long as you are not doing anything to place yourself in immediate danger, take a chance and change up your entire routine! Experiment to see what works best for you. Work on your weaknesses so that they become your strengths. Sign up for a race, a bike tour, an obstacle course or some other recreational activity which you have never done before. Spice up your workouts by fitting in some high intensity interval training such as the Tabata method to shock your system.

Anything is possible and nothing is impossible. The confidence we build in exercising also leads to a better mindset in other areas of our lives. Any task we can accomplish on a physical level can always be transferred to a mental level. What we need to keep in mind is that we should be open to obstacles, challenges and change. How we push ourselves to overcome every obstacle will help us become better individuals. The idea is to never stop growing so you can always continue to learn. In order for that to happen, you cannot allow yourself to stay comfortable for too long.

Cindy Lai is a certified personal trainer*, motivator, and fitness enthusiast whose services include Cindy Lai Fitness Boot Camp®, Kettlebell Boot Camp by Cindy Lai®, personal one-on-one fitness training and a unique kettlebell strength and conditioning class designed especially for capoeira enthusiasts. Cindy has always had a strong passion for fitness, helping people to reach their goals and empowering themselves through strength and wellness, all while having fun. Through dedication and hard work, she continually strives to enrich the lives of her clients and students with a healthy attitude and a better lifestyle.

Cindy began her career in the business world, but it left her unfulfilled. Discovering her love of fitness, Cindy changed careers as well as her life, and made herself the motivational force that she is today! With almost 15 years in the fitness industry, Cindy’s passion for health and wellness motivated her to form Cindy Lai Fitness Boot Camp® and Kettlebell Boot Camp by Cindy Lai®. Cindy designed her own unique program for mainstream fitness that combines all of her interests: strength and conditioning, TRX, kettlebells, Crossfit, Pilates, kickboxing, boxing, Muay Thai, capoeira, functional training, injury prevention and rehabilitation, weight loss and running.

Cindy is continually challenging herself, learning new techniques and skills to provide her clients with the best possible fitness instruction while incorporating all of her training elements into her programs in unique and exciting ways
For more information on Cindy and her training programs, visit Cindy Lai Fitness

Pumpkin Spice Smoothie

2011-09-28T18:05:00.001-04:00

I love the tastes and smells of Fall and it's clear I'm not alone judging by the popularity of the Pumpkin Spice Latte. In my quest to recreate the warm taste of spices like cinnamon, nutmeg and clove in a cup, I created the Pumpkin Spice Smoothie and as I write this am slurping up the last few delicious drops. It may not be warm, but I'll take a nutritious smoothie over a cup of coffee any day!

Pumpkin Spice Smoothie
1/2 can pumpkin
1 c almond milk
1 frozen banana
1 c crushed ice
1 tsp vanilla
1 tsp pure maple syrup
1 tsp cashew butter
dash ground ginger
1/2 tsp cinnamon
1/4 tsp clove
1/8 tsp nutmeg

Blend until smooth and sprinkle with cinnamon

Deepak Chopra on Leadership and Well-being

2011-09-23T13:34:00.001-04:00

Photo courtesy of www.chopra.com

It has been almost a week since I attended the IIN Fall Conference but I am still buzzing with the energy and knowledge I gained in just one weekend! Perhaps the most anticipated speaker of the weekend was Deepak Chopra who hardly needs an introduction.

Chopra addressed the audience as leaders, "a symbolic soul of group consciousness," and shared the attributes of a great leader:

Look and Listen: Leaders look with their hearts
Emotional Bonding: Leaders are free of toxic emotions in their life
Awareness: Leaders know what they need and how to fulfill those needs
Dare to Dream a New Reality and Do It
Empowerment
Responsibility: Leaders take responsibility for their own well being first, take risks, have values and take the initiative and ask for feedback
Synchronicity: The leader's soul is a place of synchronicity. Recognize your own creativity as a leader can align with the creativity of the cosmic mind and never ignore a coincidence.

Chopra also explained the Five Buckets of Well-being which look a lot like the areas I explore with my clients in addition to food and diet.

1. Career: Do you enjoy the work you do everyday? Only 20 percent of Americans do. Chopra says to find something you enjoy and take it to the world in an effective way.

2. Social: Do you experience love regularly and do you have people in your life with whom you have healthy relationships?

3. Physical: Do you feel healthy and have enough energy to do all the things you love to do?

4. Financial: Can you manage your economics?

5. Community: Do you build meaningful relationships through authentic stories?

Before I enrolled at IIN and became a health coach, I was falling short in every single one of these buckets. Today, two years later, I feel so full, so supported and so abundant.

Thinking about a career in health coaching? Enroll at IIN between now and September 29 and a $1000 scholarship can be yours. Just mention my name!

Read my other posts from the IIN Fall Conference series:

In Praise of Fat and Cholesterol
For Super Immunity Count Nutrients, Not Calories
Feet, Forks and Fingers
Drink Your Salads and Other Nutrition Advice from Dr. Mark Hyman

Super Spicy Cabbage Slaw

2011-09-23T09:00:00.000-04:00

I've been eating my way through this week's CSA share and whipped up this tasty cabbage salad yesterday for lunch. It's a good thing there's more where this came from because I could eat this everyday and feel satisfied.

The veggies in this salad are all seasonal and balance grounding root vegetables with energizing green and cruciferous vegetables. I especially love the creamy dressing that turns the heat and the flavor up another notch.

You don't need to have every last ingredient in this recipe to make it work. Switch it up and use what you have!

Super Spicy Cabbage Slaw

Chop into a bowl:
green cabbage
red onion
jalapeno pepper (a tiny amount)
julienne beets
julienne carrots
julienne radish
cilantro

Blend 1 teaspoon each tahini, rice wine vinegar and tamari with 1/2 cup water, juice of half a lime and a healthy shake of cayenne.

Pour over salad and toss. I served this with carrot ginger soup for a light, refreshing Asian-themed lunch.

Drink Your Salads and Other Nutrition Advice from Dr. Mark Hyman

2011-09-22T16:53:00.000-04:00

When every state in America has an obesity rate over 20 percent, we know we have a problem. Dr. Mark Hyman spoke at IIN's Fall Conference last weekend and proclaimed that "we ate our way into it and we can eat our way out of it." How? By looking at food beyond its caloric value and using it as information.

Dr. Hyman's Rules for Healthy Eating:

1. Eat foods without labels
2. If there is a label, make sure the ingredient list contains less than five, recognizable ingredients
3. Stay away from whites (sugars and flours): they are just as addictive as drugs
4. Stay away from High Fructose Corn Syrup (HFCS)
5. Avoid shortening and refined oils
6. Avoid food additives
7. Give up artificial sweeteners: they trigger changes in the brain and metabolism and cause you to eat more
8. Eat food grown in a farmer's field, not a chemist's lab

When I work with clients on healthier eating habits they often wonder how much kale they can eat. Dr. Hyman said it best: 1000 calories of kale is different than 1000 calories of coke. Drink your salads and have unlimited refills on non-starchy green vegetables.

As for cravings, they are often a sign of a food sensitivity. In my own life, I discovered that an intense craving for cheese was actually a sign of a sensitivity to dairy that was causing severe congestion. Once I removed it from my diet, the congestion cleared up and I felt better. Get curious about what your own cravings mean.

Finally, weight loss occurs as a side effect of getting healthy, so follow the healthy eating rules, tune into what your body is telling you through cravings and drink your salads, not your sodas.

Thinking about a career in health coaching? Enroll at IIN between now and September 29 and a $1000 scholarship can be yours. Just mention my name!

Read my other posts from the IIN Fall Conference series:

In Praise of Fat and Cholesterol
For Super Immunity Count Nutrients, Not Calories
Feet, Forks and Fingers

On-the-go Flavorful Fall Snack: Roasted Winter Squash Seeds

2011-09-22T08:00:00.000-04:00

Earlier this week I used Kobucha squash to make a Fall Veggie Bake.

As I scooped out the seeds, I was reminded of the roasted pumpkin seeds my mom used to make when we carved pumpkins for Halloween. I didn't want to waste the seeds so I set them aside and turned them into a healthy snack.

Just one cup of these seeds provides up to 12 grams of protein, satisfies hunger and is a great source of Omega 3 and 6 fatty acids which protect heart health and brain development as well as reduce inflammation. Best of all they are easy to throw in a bag or container and carry with you for a snack on the go.

Crunchy Roasted Winter Squash Seeds

What you'll need:

The seeds of one Winter Squash of your choice (Butternut, Pumpkin, Kobucha, Delicata)
1 Tbsp Extra Virgin Olive Oil
1 tsp cumin
sea salt to taste

What to do: Cut the squash open, scoop out the seeds and set aside. Rinse with cold water and remove any leftover strings of squash. Spread onto a foil or parchment paper-lined baking sheet and let dry for several hours.

Preheat the oven to 275. Add the seeds to a bowl with the olive oil, sea salt and cumin and mix together, making sure the seeds are completely coated. Spread back onto a baking sheet and bake for 30-45 minutes. I baked mine a bit longer because I like them extra crunchy.

Cool and snack away!

Feet, Forks and Fingers

2011-09-21T18:57:00.000-04:00

I make decisions all day long. At least three of those decisions are about what food to eat. These decisions used to be hard. I struggled with what I "should" eat versus what I "wanted" to eat. My dietary decisions were driven by cravings and habits. Not too mention food labels that claimed more fiber added to a box of sugary cereal or no fat in the cookies I was craving. One poor choice led to another. I had a clean bill of health from the doctor so as far as I was concerned, I was "healthy."

The leading causes of disease and death can be boiled down to ten behaviors, the top three of which are tobacco use, poor dietary habits and lack of physical activity. And so, Dr. David Katz, Associate Professor at Yale University School of Medicine and author of Flavor Point Diet, delivered his lecture - in poetic prose - to students and graduates of IIN at this past weekend's Fall Conference.

Several years ago I relied on nature to keep me healthy while I pretty much did what I pleased. But, Dr. Katz suggests that the age-old debate of nature versus nurture doesn't exist. He says, we can nurture nature using the three F's: Feet, Forks and Fingers.

In a nutshell, it means that pretty packaging with lofty health claims can lure us into making poor food choices, but informed decisions can enhance our health with more nutritious food and have little impact on the pocketbook.

Eventually, I figured it all out and today I stress a lot less about what to eat. Not only do I know that I am healthy and will live a long life, I feel it too.

Thinking about a career in health coaching? Enroll at IIN between now and September 29 and a $500 scholarship can be yours. Just mention my name!

Catch up on what I learned at IIN's Fall Conference:

In Praise of Fat and Cholesterol

For Super Immunity Count Nutrients, Not Calories

For Super Immunity Count Nutrients, Not Calories

2011-09-20T23:30:00.000-04:00

It's a sad and scary truth: the average American eats 62 percent of their calories from processed foods and these foods are immune system depressants. So it stands to reason that the more processed foods our society eats, the sicker it becomes.

At the IIN Fall Conference this past weekend, I had the chance to hear Dr. Joel Fuhrman, author of the upcoming book SuperImmunity speak on the topic of natural immunity and what he refers to as a "nutritarian diet," one focused on vegetables and other nutrient-dense foods.

Dr. Fuhrman said that cancer is the largest threat to a person's lifespan and that, schockingly, childhood diets are a major cause of adult cancers. So what can we do today to prevent disease and illness from the common cold to deadly cancers?

The answer, Dr. Fuhrman says, is to eat your GOMBS!

Greens: Eat green cruciferous vegetables which lower the risk of cancer by protecting DNA from free radicals. Tip: blend vegetables while they are still raw, then add them to soup.

Onions: Garlic and onions contain a cancer-fighting sulfuric compound called alliinase.

Mushrooms: Angiogenesis inhibitors in mushrooms prevent growth of cancer cells -- and fat cells. Tip: Eat a mix of mushroom types for optimal immunity

Beans and Berries: Both contain free-radical fighting anti-oxidants.

Seeds: In particular, flax seeds contain two cancer-fighting agents: lignans and omega-3 fatty acids called alphalinolenic acid (ALA)

Other cancer-fighting foods include sunshine, tomatoes (a mixture of cooked and raw) and soybeans (non-GMO)

Animal foods, milk, sugar, alcohol, stimulants and frequent small meals which increase the metabolic rate are associated with an increased risk of cancer.

How do you like to eat your GOMBS?

Thinking about a career in health coaching? Enroll at IIN between now and September 29 and a $500 scholarship can be yours. Just mention my name!

If you missed yesterday's recap of Sally Fallon Morrell's lecture, find it here: In Praise of Fat and Cholesterol

In Praise of Fat and Cholesterol

2011-09-19T23:56:00.000-04:00

What if I told you that the amount of cholesterol you eat has little bearing on cholesterol levels in your blood?
If you're accustomed to eating egg whites and avoiding butter, you may not believe it. But the truth is, cholesterol-rich foods like organic eggs and real butter, wild caught seafood and full fat raw, organic dairy products have numerous health benefits and supply important vitamins and nutrients for brain development.

At the Institute for Integrative Nutrition's Fall Conference this weekend, Sally Fallon Morrell, co-founder and President of the Weston A. Price Foundation and the author of Nourishing Traditions who champions for "real food," or a traditional diet, may not have been popular among the vegans in the audience but her approach to nutrition is eye-opening.

In a world where low fat, high fiber and low sodium have become the buzzwords associated with a healthy diet, Morrell's high fat approach may be difficult to swallow, but digging into the details I began to see beyond each individual animal product and into the natural beauty of these foods at their purest and most unadulterated. The modern diet minimizes nutrients and is difficult to maintain, leading to cravings for sugary foods high in unhealthy fats whereas the traditional diet Morrell believes in is based in maximum nutrients for ultimate nourishment.

In Morrell's world, there are four food groups:

1. Animal: meats, organ meats, eggs and poultry from grass-fed animals, raw cheese and milk from grass-fed animals, fish and shellfish, broth made from animal bones

2. Grain: Whole grains, beans and lentils, nuts and seeds

3. Fruits and Vegetables: Fresh or frozen, cooked or raw, locally and/or organically grown, fermented condiments

4. Fats and Oils: Butter cream and lard, olive oil, coconut and palm oil, cod liver oil

Many of the above foods may seem as if they would guarantee a heart attack or cause obesity but Morrell says the opposite. The nutrients in these foods like Vitamins A, K, D, Choline, DHA, Zinc and Cholesterol are responsible for brain function and development (especially important in children) and the saturated fat helps with calcium absorption, heart, liver, lung and kidney function, detoxification and a healthy immune system. Of course, they key is to avoid refined sweeteners, white flours, processed foods, soy foods, hydrogenated oils and trans fats.

When placed within the context of federal school lunch programs, which restrict fats but not sugar, it's easy to see where it has all gone wrong. Fat free strawberry and chocolate-flavored milk. Need I say more?

What do you think about this diet?

Thinking about a career in health coaching? Enroll at IIN between now and September 29 and a $500 scholarship can be yours. Just mention my name!

When Nature Calls

2011-09-16T17:45:00.002-04:00

Have you ever been somewhere inspiring doing something you love and the combination of the two just makes you come alive? If you have, you know it's the best feeling in the world. This happens to me most often when I'm being active and feel connected to nature.

It was at some point during my twenties when the shift happened. I was on a date and the words just came flying out of my mouth. I had referred to myself as being "outdoorsy." I immediately thought to myself, "Did I just say that? Is it true?" The truth was, as a teenager and throughout college I liked the gym, I liked shopping and I liked to write. Nobody I knew would describe me as someone who loves being outdoors. But as I developed in my running and triathlon training and took on new interests like skiing and surfing, I began to notice my spirit come alive when my workouts and activities took me outside.

On a recent trip to Arizona, I experienced a different side of nature in the Sonoran Dessert - a stark difference from the lush green running trails, sandy beaches and snowy mountains I've always been drawn to. It was there in the dessert that I had an opportunity to challenge myself on a hike like I've never experienced before amidst beautiful wildlife I had never before seen.

Here's a peek at my surroundings:

Where and when do you come alive?

The Magic of Mason Jars

2011-08-22T08:00:00.002-04:00

About a year ago, I developed a certain obsession. Not the typical kind, like the ones you have with a food or maybe even a celebrity. No, this obsession was with a $1 glass vessel with a metal lid, typically used in canning. That's right, folks. I have a certain something for Mason jars, and I collect them in all shapes and sizes. My love of Mason jars started because I liked the simple, rustic look and has blossomed because of how functional they truly are.

Of course, Mason jars are best-known for their use in pickling, canning and preserving, but the fun doesn't end there. I've discovered a number of other practical uses for them.

A mug for toting and sipping green juice (I also freeze green juice in a Mason jar) - the lid vacuum-locks freshness in and keeps it leak-free.

A storage container for homemade nut milk.

A decorative way to gift food

A stay-fresh way to store dry goods like beans, whole grains or granola

An ambiance-inducing candle-holder (try tea lights)

photo courtesy of http://candlemaking.craftgossip.com

A vase for buds and blooms

photo courtesy of http://pinsandneedleshandmade.blogspot.com

A device for sprouting seeds (more on this in a future post)

photo courtesy of sproutpeople.org

While writing this post, I learned that antique Mason jars are somewhat of a collector's item, the value of which is determined by age, rarity and condition.

Mason jars have become so popular you can now find them in almost every supermarket, but I like the price and selection at Fishs Eddy or Bowery Kitchen Supply at Chelsea Market.

I'm sure I've only just scratched the surface, so tell me, have you discovered a unique way to use a Mason jar?

Easy Pesto Cubes

2011-08-17T17:16:00.000-04:00

For weeks it seems I've had herbs coming out my ears! Every time I pick up my CSA share, there are more herbs than I can realistically use in a week -- basil, mint, parsley and cilantro. One of my biggest pet peeves is when food goes to waste in my fridge and one of my favorite triumphs is creating food that freezes well. So I did what any responsible kitchenista would do: took control of the situation by creating these easy pesto cubes.

There really isn't an exact science to this. Just wash the herbs well and remove any course stems.

Add them to a blender with a clove or two of chopped garlic and a few glugs of olive oil and blend it all together well.

Pour the mixture into ice cube trays and freeze then add to soups and sauces as needed.

I mixed and matched to make two kinds: basil and mint and parsley.

If a chunkier pesto is more your thing, check out my recipe for Sage and Walnut Pesto

Rawesome Stratwberry Shortcake Bars

2011-08-12T08:00:00.000-04:00

My boyfriend and I have been avoiding sugar this summer, but that doesn't mean we don't still have a sweet tooth. As I was flipping through this month's issue of Whole Living, I happened on these Rawesome Strawberry Shortcake Bars (they called them Strawberry Oat Bars). Since I've been eating a highly raw diet, these were just the thing to satisfy my raw-finity and our preference for a little something sweet.

In a use-what-you-have moment, I subbed almonds for the macadamia nuts and also added 1/4 cup shredded coconut. I have an inkling that cashews would also work well too. Strawberries are in season now, so take advantage. Any other berry would work well or try a banana and a shmear of raw nut butter as a variation.

Eating raw foods fuels the body with live enzymes. The body uses what it needs and gets rid of the rest. It is a highly supportive way to eat during warmer months because it keeps the body light, cool and energized.

Ingredients:

1 1/2 c pitted dates
1/4 c raw macadamia nuts (or other nut of choice)
2 Tbsp rolled oats
Pinch sea salt
1 c strawberries, hulled and thinly sliced
1/4 c shredded, unsweetened coconut (optional)

Directions:

Pulse everything in a food processor until combined.

Press the mixture into the bottom of a 9 x 5 inch loaf pan.

Mash half the strawberries and spread on top.

Top with remaining strawberries and slice.

Not only are they pretty, they taste just like strawberry shortcake and are boyfriend-approved!

Coconut Water Gets a Makeover

2011-08-11T18:30:00.000-04:00

By now, most of us have tried coconut water and either love it or hate it. For all the lovers out there, here's a simple way to jazz up your coconut water for delicious, refreshing hydration.

This is a tip I picked up from Natalia Rose whose teachings I've been following lately.

Start with water from a young coconut -- not the bottled or packaged kind, if you can help it.

Pour the water into a container with a lid and add 1/4 tsp chai spice. If you don't have chai space laying around, do what I did and use a shake or two of cardamom, a shake or two of clove and a shake or two of cinnamon. Shake the mixture vigorously or blend in a blender.

Sip. Revive. Hydrate.

Move Over Hummus: Tuscan White Bean Dip

2011-08-01T18:30:00.002-04:00

Everyone loves hummus. It is creamy and flavorful, satisfying and healthy. As delicious on pita as it is on fresh veggies. But as tasty and healthy as it is, this savory treat is made from chickpeas which are difficult to digest and therefore, as I recently read, hummus does not support weight loss. Hmmmph. What's a hummus-lover to do, you ask?

Never fear. There is certainly a way to re-create all the things we love about hummus without the pesky chickpeas. I always keep a can or two of easily-digestible cannelloni beans in my pantry (and you should too!). During the colder months, I make a hearty dish of white beans and kale. But this summer, as I eyed a can that had overstayed it's welcome on my pantry shelf, I decided on a Tuscan white bean dip/spread. In less than five minutes, I was enjoying this healthy snack with Mary's Gone Crackers Sticks and Twigs and some carrot sticks.

Marissa's Tuscan White Bean Dip

Add to a blender:

1 can cannelloni beans, drained and rinsed
1/4 c. extra virgin olive oil
juice of half a lemon
1 clove garlic, chopped
I sprig of fresh rosemary (or a few shakes of dried)
Sea salt, to taste
Black pepper, to taste
Crushed red pepper, to taste

Pulse until all ingredients are combined and the spread is smooth and creamy.

Enjoy on a green salad, as a spread on sprouted grain bread or crackers or as a dip for fresh veggies. This is especially impressive to serve guests.

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Brighter and Tighter Skin? Sign. Me. Up!

2011-07-26T20:11:00.000-04:00

If you had told me - even two years ago - that a body brush would become a regular part of my beauty routine, I would have bet every skincare potion and product I've ever owned that you were wrong. At first glance, dry brushing seems like a strange practice, but after trying it out a few times and getting the hang of it, I was hooked.

What is this strange beauty regimen? Aside from being one of the best ways to brighten the skin and diminish the appearance of cellulite, it is also cost effective and relaxing.

How does it work? The bristles of the brush work to stimulate below the surface of the skin to get the blood flowing and the lymphatic system pumping promoting circulation and breaking down pockets of fat.

How can you try it? Natural-bristle body brushes and mitts can be found at any health food store and cost between $7-$10. Once you have the brush of your choice, start at your feet and make upward sweeping movements along your legs, thighs, buttocks, abdomen, arms, shoulders, chest and back. The whole process takes two to three minutes before showering. Do it daily for the best results!

What I love about it: Slowing down and bringing more intention to my days is becoming a daily spiritual practice and for me that means, prayer, meditation, exercise and dry brushing every morning -- all before checking email!

Lovely Little Lentil Salad

2011-07-15T13:00:00.001-04:00

I've been vowing to eat more lentils lately but cooking them always seems to be a chore for me. Then, my friend and fellow Health Coach tipped me off to Melissa's steamed lentils which I had seen before, but hadn't considered using in my cooking. It turns out, they were the perfect solution to my problem.

Clearly, soup is no match for hot summer weather so I used the ingredients I had from my farm share earlier this week to create a lentil salad. Once I cooked the lentils (a simple process which requires boiling the bag for about 4-5 minutes), I let them cool and then added diced red onion, purple carrots (orange carrots work too), orange peppers, purslane (if you don't have purslane try any leafy green herb - basil, mint, cilantro and parsley are all great choices) and some black pepper. So tasty, I opted not to include a dressing or vinaigrette. It's the easiest way I've found to reap the benefits of the high amount of protein, fiber and vitamins in lentils.

Purple carrots from my farm share

Lentil salad served with a simple green salad

Looking for another lentil recipe? Try my Lentil Burgers for Company.

Keep It Simple for Summer

2011-07-13T17:38:00.000-04:00

Roasted summer veggies

My rule of thumb for my kitchen is to keep it simple. Food tastes best when the natural flavors of the ingredients enhance and complement each other, not when it is overcooked and smothered in heavy sauces. Likewise, nutritious and delicious food shouldn’t take a lot of time to prepare.

While the bounty of my CSA (community supported agriculture) excites me every week, I am familiar with the feeling of overwhelm. Considering how I will use everything, make it taste good and avoid waste. In those times, I lean on the keep it simple standard. When I brought my share home last night, I made a simple dish of roasted summer vegetables using the purple carrots and zucchini, red onions from the previous week’s share and a few other vegetables I had hanging out in my refrigerator like beets and sweet potatoes that were tinkering on the edge of spoilage.

I preheated my oven to 400, chopped the vegetables into chunks and tossed them on a foil-lined baking sheet with 2 cloves of chopped garlic. I coated it all in a mixture of olive oil, sea salt and black pepper and baked it for 45 to 50 minutes, stirring occasionally. Note: you can add any fresh or dried herbs you have on hand. I used some sage from a previous share that I had frozen.

What it means to eat a rainbow

The finished product

Because I like to eat lots of raw, cooling foods in the summer, I balanced the roasted vegetables with a big, simple green salad to create a satisfying meal with a variety of flavors and textures. The dish also makes a perfect side for grilled, organic meats, fish or even mixed with pasts for a rustic pasta dish. It’s versatile!

What I didn’t eat at dinner, I had as leftovers for lunch, which is another one of my keep it simple tricks: cook once, eat two or three times. Keeping it simple, allows me to eat a wholesome healthy diet and affords me more time to spend outside of the kitchen, doing work I love, enjoying my love ones and soaking up the sunshine.

The perfect meal or side dish

Guest Post: Five Things That Can Sabotage Your Workout

2011-07-11T08:00:00.002-04:00

Hi, I’m Jess Underhill the writer behind Fit Chick in the City. I am a fitness expert with over 12 years of experience in the industry. I have a MS in Exercise Science and Health Promotion as well as a BS in Business Administration

The goal of FCITC is to connect everyone from the “gym rat” to the “couch potato” with the best workouts and fitness products available, while providing a healthy dose of motivation and expertise along the way.

Five Things That Can Sabotage Your Workout

You may not be getting the results you want from your workouts if you’re making any of these common mistakes. Learn to make the most of every workout and you’ll learn how to push your limits.

#1) Doing exercises that don’t utilize your time efficiently. Twenty to thirty minutes is all you need for a strength training routine. Include exercises like the renegade row with a push-up. This exercise allows you to work your chest, shoulders, triceps, the muscles of your upper back (i.e. rhomboids & lats) as well as your core muscles.

#2) Cheating yourself by not using heavy enough weights. Here’s my rule: If you don’t know if your weights are heavy enough, then they probably are not.

#3)Getting too comfortable. Can you go faster during your sprints in spin class? Can you take that chair position in barre class one inch lower? The answer is almost always ‘YES!” Now stop being a wimp by learning to push your limits. Become comfortable with being uncomfortable.

#4) Doing it wrong (see #1). No one does every form of exercise correctly. Not even a professional. ;) No matter what type of exercise whether it’s running, pilates, using the elliptical or power walking you should research proper form. This is where I get to be a real stickler for rules. If you aren’t using the right muscles or doing the exercise correctly than you are not getting the most out of your workout.

#5) Improper Fueling: This can go two ways eating too little or eating too much. If you aren’t eating enough your body won’t have the energy you need to get through high intensity workouts. It may also be preventing you from losing any extra weight.

On the flip side, I often hear people say “thank goodness I worked out today, so I don’t have to worry about all the crap I’ve been eating.” Just because you are working out doesn’t mean you should ignore your healthy eating habits.

FCITC has appeared in The New York Times, Shape.com, Fitness.com, AOL’s Lemondrop, Special K’s Gain Tour 2011, Vital Juice NYC’s Healthy About Town, Athleta, Health.com, WomansDay.com and Yahoo! Shine. FCITC is also an Opposing Views contributor.

Food Combining: The Way to Stellar Digestion

2011-06-29T18:00:00.003-04:00

Photo courtesy of www.detoxifynow.com

My boyfriend says I always have my nose in a different book, and he's right. I simply cannot soak up enough knowledge when it comes to health and wellness. I recently forayed into the world of detoxing from Candida when I picked up Natalia' Rose's book, Detox 4 Women.

There are plenty of interesting tidbits in the book, but the one I latched onto was food combining. I was certainly aware of this concept before, but I hadn't paid much attention.Perhaps I wasn't ready for the information or maybe I found the rules too rigid to get my head around. But Rose laid them out so simply, that it finally made some sense.

Quite simply, food combining is the practice of eating foods that complement each other and therefore digest well together. Properly combining foods keeps the body alkaline, revs up metabolism for efficient digestion and ensures that the nutrients in your whole foods diet are fully absorbed. If you're interested in the science behind it, go here.

If you want to try food combining for yourself, all it takes is a willingness to be aware of what you're eating and knowledge of some basic guidelines:

1. Vegetables combine with most foods
2. Protein combines with vegetables
3. Starch combines with vegetables
4. Melon does not combine well with other foods
5. Fruit should be avoided when detoxing. All other times, see the above chart (click on the photo to link to a larger version).

This blog post just brushes the surface of food combining. If you're interested in learning more, contact me for resources.

Summer Treat: No-Bake Chocolate Banana Freezer Pie

2011-06-28T22:25:00.000-04:00

My parents came to visit this weekend and I wanted to make a healthy summer treat to serve while they were here. No sooner did this thought occur to me, than my inspiration appeared. While standing in line at Whole Foods, I spotted this month's issue of Clean Living Magazine. How could I miss this cover?

Like a shiny pair of Louboutins, I knew I had to have it.I would whip this baby up in no time.

Chocolate Banana Freezer Pie

First I thawed and baked the pie crust according to package instructions.

Disclaimer: This dessert would be much better with a homemade crust but in the interest of time, I bought a spelt, vegan pie crust. Best I could do.

Next, I combined 5 ripe bananas, broken into pieces, 1/4 c unsweetened cocao powder (I used carob powder), 1 cup light coconut milk (I only had regular coconut milk so I used half a cup and diluted it with 1/2 cup water), 1 tsp vanilla extract and blended it all until it looked like thin cake batter.

I poured this mixture into the golden-baked pie crust and sprinkled slivered almonds on top and shavings from a 100% dark chocolate Girardhelli chocolate bar for added antioxidants.

Wrapped the whole concoction tightly in plastic wrap (ok, I forgot that part) and put it in the freezer for 4 hours. I was so excited to taste test it that I kept checking on it to see if it was frozen long before the 4 hours were up. By the time my parents arrived, there was a slice missing. Luckily, they didn't mind.

Reap the Benefits of Radishes

2011-06-23T18:00:00.001-04:00

Next time you’re at the supermarket, don’t be so quick to pass up the radish. These bulbous root vegetables with an earthy, peppery taste are commonly used as a garnish then pushed aside when in fact they are surprisingly healthy.

To read more about the health benefits of radishes and check out my recipe for Sweet & Spicy Radish Salad, read my article on Gal Time.com.

Big on Bok Choy

2011-06-22T18:05:00.000-04:00

If you’ve ever had Chinese food, chances are you’ve eaten bok choy. Unfortunately, it may have been wilted from overcooking and slathered in a greasy sauce.

To read more about the health benefits of bok choy and check out a recipe for a delicious summer salad with this leafy green veggie, check out my article on Gal Time here

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Lentil Burgers for Company

2011-06-16T18:30:00.000-04:00

With my restrictive diet, I've always struggled with a tasty and impressive main course to make for dinner guests who may not share my eating habits. Last night, I dared to make lentil burgers for a friend who came over for dinner. I've always shied away from these protein-packed patties because I thought they were too complicated. In fact, they are not!

What you'll need:

3 cups water
2 cups lentils
1 medium onion, chopped
1 tablespoon olive oil
2 cloves garlic, minced
2 tablespoons tamari soy sauce
1 tablespoon umeboshi vinegar

How it's done:

1. Boil water.

2. Add lentils, reduce heat to simmer and cook uncovered for 40 minutes until lentils become soft and lose their shape.

3. While lentils are cooking, sauté onion and garlic in olive oil for 10 minutes.

4. Add garlic and continue sautéing another 5 minutes.

5. Remove from heat and set aside with remaining ingredients.

6. Preheat the oven to 400 degrees.

7. When the lentils are finished, transfer to large mixing bowl and cool in freezer for 10 minutes.

8. Remove from freezer and add all other ingredients and mix well. Use a hand mixer or blender to combine into a chunky paste (Note: not all ingredients need to be combined until smooth, there should be whole lentils still visible.

9. Form into patties, 4 inches in diameter and ¾-inch thick.

10.Place patties on a lightly oiled cookie sheet and cook 10-15 minutes in the oven.

DIY: Cashew Milk

2011-06-10T13:39:00.001-04:00

As most readers know by now, I'm super-obsessed with smoothies but also avoid dairy. To make my smoothies creamy, I often use store-bought almond milk. Although it is less processed, this is one of the few packaged foods I still use, mostly to save time, but I always feel better when I make my own. One of my favorite dairy alternatives is cashew milk and I came across a quick and easy recipe to make it myself. Note: You can use any nut or grain in place of cashews.

DIY Cashew Milk
1/2 cup raw cashews soaked one hour in 1 cup water
2 cups filtered water
1 1/2 tsp extra virgin coconut oil
1/4 tsp vanilla extract
2 tsp agave nectar or pure maple syrup
pinch sea salt

Drain the nuts and combine the soaked nuts with filtered water in a blender and blend. Pour the mixture through a nut milk bag or piece of cheese cloth, making sure to wring all the liquid out of the pulp and return to the blender. Add the remaining ingredients and blend again until well-combined.
Note: Leftover pulp can be frozen and used in baking recipes at a later date.

Store in an air-tight container in the refrigerator for up to 3 days and use in cereals, whole grain porridge, smoothies or drink by itself.

Beat the Heat

2011-06-09T14:15:00.000-04:00

Temperatures are climbing toward 100 degrees and while I'm happy warmer weather is here, I also know the importance of keeping cool in scorching temperatures. Take a peek at my list of obvious and not-so-obvious tips for staying cool.

Of course, hydration tops the list, but do so with plain water and more of it than usual. Don't like the taste of water? Try adding some fruit like fresh berries, sliced cucumber or other and citrus fruits (lemon, lime, orange, and grapefruit).If you're sweating heavy-duty replenish electrolytes quickly with plain, refreshing coconut water.

Until your body gets used to the heat and humidity, dial back your workouts slightly either in length or intensity to avoid overdoing it. Whenever you plan to be outdoors, wear light colored clothes in natural fabrics. If you are exercising, try a moisture-wicking fabric.

Start your day with a cool bath or shower. If you are at home, soak your feet in a bucket of water or if you are out and about, run cool water over your wrists for ten seconds or longer.

Eat fruits and vegetables with high water content like cucumbers, celery, leafy green vegetables and watermelon. Fresh watermelon juice is delicious and can be particularly cooling. Cold, sliced cucumber on the eyes of forehead can bring the body temperature down.

Mint also has a cooling properties and can be added to recipes like juices, teas and soups for a cooling effect.

Enjoy spicy foods which induce perspiration to cool the body. A dash of cayenne pepper in sauces, salad dressings and fresh juices can turn up the heat in your daily eats.

What are your favorite ways to beat the heat?

Get Kitchy With It: A Guide to Stocking a Healthy Kitchen - Part II

2011-06-07T18:00:00.003-04:00

Yesterday, I left you with a list of my favorite ingredients I always keep on hand in my kitchen. Today, I'm completing the healthy kitchen series with a run-down of my favorite kitchen gadgets. You don't need a lot of expensive tools to create a healthy meal. I started with a steamer basket, some hand-me-down pots and pans and a George Foreman Grill. The more I cooked, the more I added and I'm still adding new utensils all the time!

GADGETS

Cutting Board: For chopping, dicing and slicing, a cutting board is essential. Find one made of hard wood, like maple, plastic or rubber.

Tongs: Lift and flip meat and vegetables without getting burned. Tongs provide optimum control and won’t puncture food.

Pots and Pans: Good pots and pans are an investment and require a full range of shapes and sizes. Consider a reasonably-priced cookware set. Stainless steel and cast iron are also stick-resistant so you can avoid the toxic Teflon.

Knives: In this case, one good knife is better than none – or even an entire set. Start with an eight-inch chef knife and add a paring knife or one with a serrated edge.

Steamer Basket: Pressed for time? Cook vegetables quickly and keep all their vitamins intact with a steamer basket. Collapsible baskets fit any pot but many cookware sets provide their own sturdier ones which can double as a colander.

Microplane: For flavor or garnish, zest fresh ingredients like citrus, ginger, garlic, nuts and hard cheeses on this razor-sharp, hand-held grater.

Storage Containers: Keep bulk items like grains and legumes fresh and within reach in glass storage containers with airtight lids.

Vegetable Peeler: Aside from its more obvious use for removing tough skins from vegetables, our favorite way to use this handy tool is for slicing carrots, beets and cucumbers into salads.

Rice Cooker: Preparing perfect grains is a no-brainer with a rice cooker. We like the simplicity of an electric model: add rice, water, turn it on and come back when your rice is finished cooking.

Blender: The superhero of the kitchen, blenders can liquefy, puree, chop, emulsify and grind its contents into smoothies, soups, salad dressings, sauces, dips and desserts. We use ours daily and think there is no better tool for healthy kitchen.

Ready to stock your kitchen? Check out the strip of restaurant supply stores on Bowery Street where you can find a range of reasonably-priced kitchen gadgets. Two to try:

· Paragon Restaurant Supply, 256 Bowery Street

· Broadway Panhandler, 65 East 8^th Street

Want more? New Yorkers have more than 90 restaurant supply stores at their disposal. Here’s an extensive list.

Get Kitchy With It: A Guide to Stocking a Healthy Kitchen - Part I

2011-06-03T18:00:00.000-04:00

If you think making a home-cooked meal means a time-consuming trip to the store, expensive ingredients and slaving over a stove – all after a long day at the office, think again. In this two-part series you'll get a handy list of everything you'll need to stock a healthy and sustainable kitchen.

My guide to stocking a healthy kitchen is a simple list of ingredients and gadgets you’ll need to whip up a meal as impressive as it is healthy, all at a moment’s notice. Say goodbye to takeout and frozen meals and welcome more energy and smaller waistlines.

INGREDIENTS

Garlic, Onion and Ginger: Used together or alone, these meal starters are best in stir fry, sauces and salad dressings. As an added bonus, they contain anti-inflammatory properties and fight infection.

Lemons and Limes: Add zing to salads, fish, vegetables, salad dressings and plain water. Citrus alkalizes the blood, aids digestion and promotes weight loss.

Tahini: A savory paste made from sesame seeds, tahini is ideal for dips and spreads, sauces and salad dressings.

Miso: Versatile in a variety of recipes and a good source of B12 for vegans, the fermented soybean paste has a salty taste and buttery texture making it perfect as a soup stock, a sandwich spread, a marinade or a key ingredient in Asian-inspired salad dressing.

Tamari: Another fermented soy food, tamari, is similar to soy sauce and can be purchased without wheat ingredients for those with gluten sensitivity. Use tamari in place of salt for seasoning food and for sautéing vegetables. Fermented foods act as digestive aids.

Apple Cider Vinegar: This tart condiment cleanses the digestive tract and increases circulation. It can be taken by the spoonful but we prefer to reap its benefits in salad dressings and sauces.

Nut and Seed Butters: Use all natural nut and seed butters to add healthy fats to your diet. Try almond, cashew, walnut, macadamia nut and sunflower seed butters. For a healthy snack, spread them onto rice cakes, sprouted or whole grain bread or scoop into smoothies.

Whole Grains: We always keep whole grains like brown rice, quinoa or millet at the ready because they provide sustained energy and loads of vitamins. Re-heat whole grains as a breakfast porridge with milk, chopped nuts, cinnamon and fresh or dried fruit, add cold to green salads or make your own grain salad with chopped nuts, dried fruit, herbs and vinaigrette.

Leafy Green Vegetables: Keep a bunch of your favorite leafy greens on hand for vital energy and blend into juices, smoothies, salads and stir fry.

Beans: Canned or dry, beans are an often-overlooked source of protein as well as fiber, iron and folic acid. Serve with whole grains for a complete protein, add them to soups or salads and blend them with seasoning for dips.

Milk and Dairy Alternatives: Whether your preference is cow’s goat’s, almond or another soy or nut-based dairy alternatives, they are easily incorporated into snacks, breakfasts, lunches, dinners and healthy desserts.

Tempeh: Vegans and vegetarians alike will delight in this fermented soybean cake with a nutty flavor that can be marinated, sautéed, braised or grilled and added to soups, casseroles, stir fry and atop salads.

Oil: High quality, organic oils are another good source of healthy fat. We keep a variety of oils in our kitchen – coconut oil for high heat cooking, olive oil for medium heat sautéing and toasted sesame and flax oil for drizzling on salads, vegetables and whole grains before serving (we also like olive oil for this).

Nori: Best known for its use in sushi, is packed full of minerals that beautify skin, hair and nails. Toast nori sheets by passing them over an open flame and use as a wrap for leftover cooked vegetables and whole grains or stuff with your favorite salad ingredients.

Natural Sweeteners: Natural sweetening agents like honey, brown rice syrup, agave nectar and stevia can replace sugar and other processed sweeteners and most boast nutrients white sugar does not. Our favorite is maple syrup for sauces and salad dressings and coconut sugar for baking. Like any sweet food, use them in moderation.

Spices: Enhance the flavor and aroma of food with spices which can also help digestion, tenderize food, warm or cool the body or curb sweet cravings. Try cayenne, cumin, turmeric and cinnamon.

Herbal Tea: This centuries-old hot drink can set the mood, curb cravings and prevent disease. Start your day with green tea, end your meal with peppermint tea and unwind with chamomile.

Need a simple way to put these ingredients to use? Try steaming seasonal greens or veggies, combine with a cup of whole grains and drizzle with this savory sauce: 1 inch ginger, peeled and diced; 2 cloves garlic, peeled and diced; 2 Tablespoons tamari; 4 Tablespoons Tahini; ½ teaspoon maple syrup; juice of half a lemon; dash of cayenne. Blend all ingredients together adding water to get the right consistency.

What are your favorite ingredients to keep on-hand in your kitchen?

Check back tomorrow for my list of favorite Gadgets for your kitchen.

The Most Exciting Salad Ever

2011-06-02T18:00:00.001-04:00

With the weather heating up, I've been eating plenty of salads these days, and I'll be the first to admit it's easy to get stuck in a rut with these leafy green meals in a bowl. They can seem boring at times. But that just wasn't the case with the salad I made today.

What made today's salad so special is that I spiced it up and loaded it with the vegetables I love. The finished product displayed a rainbow of colors and tons of flavor, almost too pretty to eat.

When making a salad, I try to survey everything in my refrigerator and pull out the ingredients I think may be a good fit.

Starting with greens as my base, I usually rely on mixed greens but I also try to add other greens, in this case, watercress. Spinach, bok choy, arugula and dandelion greens are also a good choice. If I have herbs like cilantro and chives, I'll toss those in too. Parsley, basil or scallions work also.

Next I go for color - always a yellow or orange pepper, I love fennel so I always have it around. Today I added purple cabbage because it was leftover from something I made earlier this week. A carrot or gently steamed sweet potato add sweetness and cucumber is a shoo in.

Finally, I garnish and top the salad. If I have olives, I'll add a few and I always sprinkle some nuts or seeds for added crunch and protein - today I used pumpkin seeds but sesame seeds, hemp seeds or sunflower seeds are perfect. A few slices of avocado and a generous squeeze of lemon finishes off any salad and adds lots of flavor. If you want bold flavor and aren't planning on going anywhere or having close conversations, consider a bit of red onion or chopped garlic which naturally fight illness and infection.

My go-to salad dressing is simple: A drizzle of extra virgin olive oil. But if I have extra time, I'll make my favorite homemade Goddess Dressing.

What are your favorite salad combos?

One of Those Days

2011-05-20T16:14:00.000-04:00

Ever had one of those days? A string of unfortunate events yesterday, including a crahsed hard drive (back it up, people!), left me feeling a little low. These are the times when it can be tempting to practice self sabotage and eat an entire pint of Ben & Jerry's or we can choose to surrender to self care. I used to choose the former, now I choose the latter.

One exercise I do with my clients is to have them create a Nourishment Menu, or a list of healthy activities they enjoy and by which they feel fulfilled. I often instruct them to keep it on their refrigerator or carry it with them in a notebook. After we determine their trigger, be it stress, sadness, loneliness, anger or excitement (yep - even positive emotions can trigger us to eat!), I work with them to choose an activity off their nourishment menu instead of running to the fridge.

Here's a sample nourishment menu. Yours can be as long as you like.

Sample Nourishment Menu
1. Meditate
2. Pray
3. Dance to your favorite song
4. Go for a run
5. Take a yoga class or strike your own yoga poses
6. Journal
7. Get a manicure, pedicure or both!
8. Soak in a hot bath
9. Drink a green juice or smoothie
10. Call your best friend/mom/sister
11. Make a vision board
12. Create a scrapbook
13. Read a good book
14. Take a walk
15. Sing
16. Drink a glass of water
17. Listen to an inspirational lecture or podcast
18. Breathe
19. Buy fresh flowers
20. Window shop
21. Take a nap
22. Make a gratitude list
23. Pet your dog or cat
24. Volunteer
25. Create a painting, drawing or some other work of art
What's on your nourishment menu?

Sprouted Grain Croutons

2011-05-17T21:18:00.001-04:00

If you've ever had to throw away half a loaf of fresh bread after a couple of days because it was going stale, you may understand the heartache this can cause. At my house, we often buy a half loaf of the homemade sprouted grain bread at Whole Foods and still can't seem to finish it. I was about to dump the remnants in the trash again tonight when I felt inspired as I unpacked my dandelion greens from the fridge.

Remembering a salad of dense and bitter dandelion greens topped with rustic croutons I ate at a wine bar a few months ago, I got to work roughly cutting the two-day-old bread into cubes and transferring them into a bowl where I drizzled on some olive oil (enough to coat the bread cubes), tossed in some minced garlic and sprinkled on some dried rosemary.

I spread the mixture onto a foil-lined baking tin and put them in the oven at 475 degrees until they were nice and crisp (about 30 minutes).

These will add great flavor to any salad. Easy as pie and totally tasty!