Being Vegan for the Holidays

It’s that wonderful, crazy, busy time of the year! Most of us are scrambling to get the last presents bought and wrapped, or the last work projects completed. Not too many people are finishing up their health goals, like getting to the gym 5 days a week, or eating less sweets. Don’t get derailed by all the festivities! Keep your game face on and push through with a smile and a pair of sneakers. Trust me, you will be happier come January 1st.

This month’s blog is written by a good friend of mine’s sister (who is also now a good friend). She is a true inspiration to me about what good health can look like. I hope you enjoy her perspective and maybe consider changing up a few things in your life that may not be working for you (even if just for one day a week, a week or a month). There is a lot of research about the health benefits of a vegan diet. Maybe this is the time to try it out while others are caving in to the holiday sweets and treats, and getting cozy next to the fireplace.

I want to wish all my friends, family and readers a happy holiday season and a New Year filled good health, lots of love and lots of laughter. Thank you for your support and encouragement throughout the year. You are the reason I write. If you want to get more information about vegan eating plans, shopping lists,and restaurant Dos and Don’ts, buy the book by authors Amy Cramer and our guest blogger, Lisa McComsey, “The Vegan Cheat Sheet”. I will also be giving away 3 copies to the first 3 people who write to me requesting one.

-Carena

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Go Vegan—Without Going Crazy

By Lisa McComsey, The Vegan Cheat Sheet

Going vegan is fun, affordable, and delicious. But if you had told me that six years ago when I was enjoying copious amounts of poultry, ice cream, and pizza, I would have called you nuts. Vegans were weird and pale. Their deprivation diets were unhealthy and boring. And who wants to be that skinny?! I would never go vegan.Then one day I decided to try it—just for a month—and I fell in love. I feel “clean,” healthy, and energized. Of the 25 marathons I’ve run, five were plant-powered. I’m never hungry, get all my nutrients (yes, even protein) from the foods I eat, and am alwas satiated.

However, it’s a big change in lifestyle—and making the transition may be a little bumpy for some. Here are some tips that will help smooth the way.

Take It Easy

While I’m a “cold turkey” vegan (I pretty much ditched animal products overnight), I know that route’s not for everyone. So if it’s more your style to take things slowly, try easing into the regimen: Go vegan a few days a week, or start by eliminating one or two things—say, dairy and eggs. A few weeks later, lose the red meat and poultry. Then gradually work your way into becoming a full-fledged plant eater.

Expand Your Palate

Although I considered myself an adventuresome eater, I discovered a world of new menu items once going vegan. So if you’ve never tried nutritional yeast, tempeh, or quinoa, be prepared for a wonderful gastronomic experience. Keep an open mind and pledge to try at least one new food a week.

Give Yourself a Break

So you caved to a buttercream-frosted cupcake. Are you doomed to failure? Will the vegan police hunt you down? Nope, you’re just human. Welcome to my world! While I’m a devoted vegan, I’m not a perfect one. And because I choose this lifestyle for health reasons, I may allow myself the occasional small breach. If you go vegan for ethical reasons—or if you’re a heart patient—such allowances may not be acceptable to you. But anyone can fall off the wagon, either knowingly or unknowingly. Just get over it and hop back in the saddle.

Find Good Substitutes

Whether it’s milk, cheese, or ice cream you can’t live without—you don’t have to. There are delicious vegan replacements for almost anything you can think of. Love cream in your coffee? Try soy- or coconut-based creamer. Craving alfredo sauce? Cashew cream (purée one cup of water with one cup of raw cashews) is to-die-for delicious and has none of the artery-clogging cholesterol of real cream. And if you can’t end a meal without a bowl of ice cream (and who can?), there are scores of non-dairy options—made from soy, almond, coconut, and fruit—that will hit your sweet spot.

Promote Diversity

To get the biggest bank for your nutrient buck, be sure to eat a wide variety of foods. A diverse and colorful diet will help you meet your vitamin, mineral, and protein needs. Include fruits and veggies of every color, legumes, grains, nuts, and seeds. 

Recipes

With the holidays coming up, whip up this super-easy crowd pleaser (one of my favorite recipes from our book, The Vegan Cheat Sheet):

African Stew

Serves 4 to 6

• ½ cup onion, diced
• 3 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 (28-ounce) can crushed tomatoes
• 1 large sweet potato, peeled and diced (about 1½ cups)
• 1 teaspoon salt
• ½ teaspoon cayenne
• 1 (15-ounce) can chickpeas, drained
• 1/3 cup peanut butter
• ½ cup water (optional)
• 1 pound fresh baby spinach

1. In a heavy dry pan, sauté onions over medium heat until light brown. Add garlic and ginger and cook for 3 minutes. If ingredients begin to stick, add water, ¼ cup at a time.
2. Add tomatoes, sweet potatoes, salt, and cayenne and cook, covered, over medium heat for 15 minutes.
3. Add chickpeas and peanut butter and heat through. Add water if thinner stew is desired. Serve as is or over fresh baby spinach, brown rice.

Lisa McComsey is a writer, editor, and coauthor of The Vegan Cheat Sheet, a take-everywhere guide to plant-based eating published by Penguin.

Website: www.vegancheatsheet.com
Facebook: www.facebook.com/vegancheatsheet

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Fall Fun Facts

Summer seems like a distant memory, and fall is in full swing. Leaves are changing colors, acorns abound, and even the chipmunks are running like crazy to get their food stored up. Some of us are starting to get excited about the upcoming holiday season. For many, the holiday season is all about fun and family, but for others it’s the dreaded beginning of endless food, gaining 10 pounds and the subsequent follow up to that: New Year’s Resolutions (UGH!). 

How can you approach this year a little differently?  Perhaps with some Self- Acceptance, Love, Gratitude, and a Plan to Succeed?

I’d like to share a few of my favorite things and maybe surprise you with some fun facts about some of my favorite foods and other things to help you through the fall and into the holiday season.

Nuts

They may be tiny but nuts are full of antioxidants, have anti-immunity properties and are great sources of fiber, good fats, and protein. Try making a “snack pack” filled with an assortment of almonds, walnuts, and pecans so you have something healthy in a pinch or on the go.

Whole Grains

These are what our bodies need for energy. The fiber helps lower our cholesterol levels and improve gastrointestinal function, and the filling effect of whole grains help to prevent us from overeating. They are also full of antioxidants. Start your day with a bowl of wholesome slow cooking oatmeal, filled with toppings of your choice (milk, raisins, sliced almonds, shredded coconut, bananas, and/or blueberries). Limit overdoing it on “unholy” grains such as white bread, rice, pasta, cookies, cakes and such, as these will convert quickly into glucose (aka sugar) in your body, causing spikes and drops in your blood sugar, which can also affect your mood.

Coffee

Not only do I love the smell and taste, but it’s good for your heart health, and boosts energy levels. Try a cup in the morning to get your day going, but follow it up with a big glass of water with a slice of lemon, to flush out your system and hydrate you. If you are not a coffee drinker, try some green tea! While some people enjoy an afternoon pick me up, be aware of how the caffeine affects your sleep, and adjust accordingly.

Yoga

One of my personal favorites, yoga helps with bone health, flexibility, aerobic strength, mental clarity, and it helps build muscles. If you don’t enjoy yoga try another group activity such as a spinning/cycling class, a strength/aerobics type class, or even a water aerobics class. Spending time with others while getting in your daily exercise requirement of 30 minutes/day will elevate your mood and your health.

The Sun

Not only does the sun provide light and warmth, it helps your body break down and create Vitamin D and helps to prevent seasonal affective disorder (SAD), which usually starts in the fall and can make you tired, moody, and even depressed. Try and get outside even if it’s cold for some bundled up sunshine and activity. If your Vitamin D levels are low, speak with your physician about adding a supplement to your diet.

Lastly, spend time quality time appreciating what you have, accepting yourself the way you are, and sharing the love you have with others. Start a gratitude journal, share 3 things you are grateful for with a loved one, call a friend you haven’t spoken to in a while, tell someone what you love and appreciate about them. You can always look up and you can always look down, but make sure to also take the time to look at where you are and enjoy the moments. That is a plan to succeed.

 

Recipes

Overnight Oatmeal

•     ½ c. rolled oats
•     1 t chia seeds
•     2/3 c unsweetened soy milk
•     1 t maple syrup
•     1 T unsweetened shredded coconut
•     1 T sliced almonds
•     1 T raisins

Add the ingredients in the order listed into a small mason jar. Place in the fridge overnight. Mix and enjoy in the morning either cold or warmed up in the microwave.

No Bake Chocolate Granola Bars (from Marathon Mom @pinterest)

•     ½ c natural peanut butter
•     ¼ c local honey
•     ¼ c unsalted butter or coconut oil
•     1 ½ c oats (not the quick kind)
•     2 T wheat germ or ground flax
•     ¼ c unsweetened shredded coconut
•     ½ c chocolate chips

Melt the first 3 ingredients in a pot over medium to low heat, stirring constantly, then turn off when melted. Pour the oats and wheat germ/ground flaxseed in and stir till combined. Wait until cool, then stir in the coconut and chips. Pour into a foil lined 8X8 pan and put in fridge until cooled. Flip out onto a cutting board and cut to size you like. 

Enjoy!

Why You Can’t Out Exercise a Bad Diet

I’ve heard this so many times before but I love it AND it’s a fact. You can’t out-exercise a bad diet. I see so many people running to the gym, running to take a spin/cycle class, running just to run, but then in minutes they undo all their hard work. WHY?

First you exercise till you drop, then you are starving and feel like you deserve ______, then you are back where you started. It’s a self- defeating cycle. Certainly, it does depend on your goals. If your goal is to lose weight, the simple equation is that for every pound of fat you lose, you need a calorie deficit of 3500 calories; which is 500 calories a day for a week. It can come either from eating fewer calories than you burn, or by burning off more calories that you eat, or some combination of both. But in this day and age when no one has a free minute to pick up the phone or hand write a note, how about trying this: exercise for fun and the health benefits, and just eat a few less calories than you need.

A very good friend of mine’s husband was recently diagnosed with Pre-diabetes. Immediately they both jumped on board to change their diets and prevent this turning into Diabetes. They changed the types of foods and drinks they were consuming, and started a portion control system that I fully commend them on figuring out (even before speaking with me).  For people on the go, people without a lot of self-control, or for those that simply don’t know what a “normal” portion size is, portion-sized packages of almost everything makes it so simple. Some of the new ones I have seen on the market include cottage cheese, peanut butter, hummus, guacamole, and nuts. Then there are the usual staples such as yogurt, raisins, Skinny Pop, Pop Chips, and other snack size bags (goes without saying I’m not talking about the ones with sugar and trans-fats). And of course, there are naturally occurring individually sized portions of fruits such as an apple, orange, pear, peach, plum, or banana as well as apple slices and baby carrots.

Getting to the meals and portions sizes

Another friend told me about a great meal delivery system he is using. It allows him to determine the total number of calories he wants to consume over the course of the day and every night, the next day’s 3 meals are delivered right to his door. When you are used to restaurant sized portions and don’t know what a “normal” portion size should be this type of service can be incredibly helpful. For now he’s consuming 2000 calories/day and he doesn’t have to cook or clean, grocery shop or try to calculate how many calories he’s eating. And he’s losing weight with time to exercise. This might not be for everyone, but if you take the time to measure out the appropriate portion sizes and perhaps make extra in advance or buy pre-prepared food, just imagine the opportunities. I love to cook, but I know not everyone else does, so let’s say your time is worth X dollars an hour and you cook and clean for that hour, what could that time be worth.

Here are a few other ways to watch portion sizes:

• Use a smaller plate
• Don’t go back for seconds
• Drink a glass of water before every meal or snack
• Fill half your plate with veggies, a quarter with a protein and a quarter with a whole grain
• Put your fork down between bites so you slow down and can enjoy the food
• Eat half of your restaurant meal and take half home for the next day or have 2 appetizers or split a meal with a friend

Another thing I hear a lot is how expensive it is to eat healthy. Fast food or bag of chips costs only a few dollars while a piece of fish, veggies and a healthy dessert costs a small fortune. Well, I can think of ways to make it less expensive, but really the question is: what is the cost of not doing it? What is it like to be on medications, in and out of doctor’s appointments or the hospital, or simply dealing with the pain, anger, depression, and frustration often associated with carrying around all that extra weight.

Are you ready to make some changes? Do you want some help? Want to know what is the next step?

Call me to set up your first complimentary coaching call to see if we are a good fit for each other and can work together towards meeting your goals.

 Recipes

 5-Minute Healthy Peach Frozen Yogurt

•     4 cups fresh peaches frozen solid or 1 (16 oz) bag frozen peaches
•     3 T agave nectar or honey
•     ½ c plain yogurt
•     1 T fresh lemon juice

Add all to a food processor, process until creamy, about 5 minutes.  Serve immediately or transfer to an airtight container and store in the freezer for up to a month.

Balsamic Steak Shish Kabobs

Mix 1 T Worcestershire sauce, 4 T soy sauce, 3 T balsamic vinegar, 1 t Sriracha hot sauce, ½ t ground pepper, ½ t salt and 1 t chopped garlic into a marinade and add 1 ½ pounds sirloin steak (can substitute chicken or shrimp), cut into large chunks. Marinate 1-2 hours. If using bamboo skewers soak before use. Heat grill till hot. Skewer steak and veggies (I use cherry tomatoes, bell peppers, red onions, mushrooms, and zucchini). Cook until desired doneness, watch closely as they can cook fast.

Enjoy! 

Four Letter Words: Food, Pain, Love, Hope

Quick Fix

Do you ever wish you could wave a magic wand to make your bathing suit fit better? Or help you run those 2 miles or 2 flights of stairs without getting winded? Sure, it would be great to know a few secret short cuts to lose weight and keep it off, but how realistic and long lasting would this quick fix be? If it takes years or at least several months to gain weight, why do people believe in the weight loss industry, which is now a billion dollar market? With all of the fad diets, meal replacements, exercise programs and expensive, exclusive classes and clubs, not to mention the surgical procedures, why are we in the midst of an obesity and diabetes epidemic? Well, if it was that easy to lose weight, I’m sure Oprah and thousands of others would have figured it out by now. But even if you have a personal chef, a personal trainer and someone to do all your errands for you, something can still be getting in the way of your goals. What is getting in your way and what are some quick and easy “fixes”, or better yet, “real life changes” you can make starting today?

Let’s take a quick look inside the book, “Changing For Good”, written by Prochaska, et al.  There are 6 Stages of Change, and first you have to know where you are, aka Awareness. The stages are:

1. Pre-contemplation – Resisting Change
2. Preparation – Getting Ready
3. Action – Time to Move
4. Maintenance – Staying There
5. Contemplation – Change on the Horizon
6. Termination

Are you planning to start a new way of living, or did you already start?  Are you in contemplation, knowing you are stuck but determined to find a way through the muck.  Are you in the Preparation Stage, and letting your friends and family know your intentions, asking for help, going grocery shopping, browsing through recipes, or looking at your favorite take out restaurants to see what the lunch options will be today.  In this stage it’s also crucial to prepare for obstacles and plan courses around them.  As you can see, the Action step is #4, so don’t feel bad if you are not in action yet, equally important is setting yourself up for success.  The key at any step is forward movement, you know the one step at a time, one foot in front of the other, slow and steady wins the race, fail to prepare then prepare to fail.

Time to Jump In: So if you are Ready for Action...

There is no better time than the present. If you are living in the moment, than this is your moment. Don’t wait for tomorrow, for Monday, for after the test or work assignment, or kids to go to camp, or in-laws to leave. Start now and stay focused!

The first thing you need is a goal. Be specific. Is it a weight loss goal, fat loss percentage goal, get off medications goal, improve blood pressure goal? What do you want to do and by when? Is this achievable, realistic and relevant to who you are and what your values are?  What are the obstacles that may stand in your way and how will you knock them out? Again, be specific. If you are going out with your friends who like to eat and drink too much, what you are going to do? Make a game plan that is non-negotiable and stick to it. Reward yourself after with some loving kindness, gratitude and strength.

 

Quick Tips

I've created a list below with some goals ideas. Pick and choose what might work for you but don’t feel that you need to choose any if they don't align with what you want to accomplish. I like to be as individualized as possible with people because everyone is different. If these don’t work, brainstorm some ideas that will work for you, and pick a few to start.

1. Don’t eat processed food.
2. Eat a fruit and/or veggie at every meal.
3. Eliminate white sugar and flour and foods containing them.
4. No desserts (unless it’s a fruit or other naturally sweet food).
5. No Carb Dinners.
6. Exercise 30 minutes a day.
7. Bring lunch with you to work.
8. Cook and cut up veggies on the weekend for the week.
9. Make snack packs for the week (I like nuts and dried fruit, sometimes I add a little high fiber cereal or dried coconut).
10. Eat 25-35 gms/ fiber/ day.
11. Drink a glass of water before every meal or snack.

Ok – I know what you are thinking, really, that’s so basic and so easy. Anyone can do that. But that’s what it’s all about. In this age of technology, processing, speed, multitasking, take time for the simple things in life and you will be amazed at how much more time, energy and love you will have. Breathe, relax, rest, and repeat.

With Love and Gratitude,
Carena

Naturally Sweet Desserts

•     A banana with peanut butter and a drizzle of honey.
•     Apples dipped in yogurt and cinnamon.
•     Frozen grapes with a handful of almonds.
•     Cubed melon with low-fat cottage cheese.
•     Low fat or skim milk (or non- dairy substitute) and graham crackers.
•     Sliced oranges a handful of walnuts.
•     Strawberries and yogurt – blend it and eat very cold.

 

No (processed) Carb Dinners

Avocado, strawberry, spinach salad with poppy seed dressing

•     6 cups fresh baby spinach
•     1 pint strawberries, hulled and sliced
•     1-2 avocados, diced
•     4 ounces crumbled Gorgonzola cheese
•     ¼ cup sliced almonds, lightly toasted
•     ½ small red onion, thinly sliced

Poppy seed dressing:

•     ½ cup avocado or olive oil
•     3 tablespoons apple cider vinegar
•     2 tablespoons honey
•     1 tablespoon poppy seeds
•     Pinch of ground mustard (optional)
•     Salt and pepper

Directions: Toss all of the ingredients together with desired amount of dressing until combined. Serve immediately. Serves 2-4 people.

Cilantro and Lime Salmon

•     2 tablespoons oil
•     1 lime, juice and zest
•     2 tablespoons cilantro, coarsely chopped
•     ½ jalapeno, coarsely chopped (optional)
•     1 clove garlic, coarsely chopped
•     Salt and pepper
•     2 pound salmon fillet

Directions: Puree the oil, lime juice and zest, cilantro, jalapeno, and garlic in a food processor until smooth. Place the salmon on foil on a baking sheet, pat dry, season with salt and pepper, spread on the cilantro and lime mixture and bake in a preheated oven at 400 F until just cooked, about 10-15 minutes. Serves 2.

Summer Loving – Being Mindful

Summer is about to kick into full swing and it can be challenging to stay on the right health track for many. Personally, I find the long summer days, filled with the possibilities of barbecues, cold beers, white wine, too many ice cream cones, coupled with too little physical activity are things that could set me back if I’m not aware of them. That's why it is so important to make positive reminders and rewards to turn these potential challenges into victories. What is your challenge during the summer, or anytime? How can you be more mindful of your “triggers” and “catch” yourself so you can do a re- direct and wind up on top, proud and happy of where you are?

What are the 1st Steps for Mindfulness?

Be Aware:  If you can identify what sets you off then you can start noticing when you get off track. OR, even better, your know when a situation or temptation will be presenting itself so you can be prepared. Are you going to a friend’s house where you know there will be tons of unhealthy foods and drinks? Are you going to be in a place that will be difficult to find time or space to exercise?

Be Prepared: Going to a party later in the day? Start your day with a healthy, wholesome breakfast and get some physical activity. Going on a work trip? Pack your sneakers, bathing suit and workout gear; you can make time to go for a walk or swim, or at least do some stretches, sit-ups, push-ups, planks, and squats in your room. And set aside five minutes (or more) to do some deep breathing which can be done almost anywhere.

Make Substitutions:  Make a quick change wherever and whenever you need to. Set up your BOUNDARIES in advance so you know your LIMITS. To succeed you must set yourself up for success by giving yourself real life substitutes.

• Grab a seltzer or unsweetened ice tea instead of a beer or wine.
• Enjoy a frozen yogurt or natural fruit juice pop instead of ice cream or cookies.
• Have a turkey burger or grilled salmon with a salad and grilled veggies instead of a cheeseburger and fries.

Rewire:  Did you know that you can actually re-wire the hardware in your brain by doing something over and over? Break your current pattern to create a healthier, cleaner, and better-than-before version that will bring out YOUR BEST. It takes time so be PATIENT and PERSISTENT! Make a commitment to keep true to your goals and desires, despite the possibility of not seeing immediate advances. Focus on living in the moment and being happy with the steps along the hike to the top of the mountain. It’s about getting up if you fall down, asking for a pull or a push when you need it.  It’s about being kind to yourself and acknowledging all that you do.

A Full Day of Substitute Recipes:

• Breakfast – Try some oatmeal with chopped dates and almonds, soy milk, and a drop of maple syrup.
• Snack – Have a berry bowl. Add some blueberries, strawberries, or any berries with natural peanut butter or low-fat cottage cheese, and if you want, some unsweetened coconut, granola or raisins on top.
• Lunch – Turkey and cheese roll ups with carrots, tomatoes and a big glass of water or seltzer.
• Afternoon – Frozen smoothie: add ½ banana, blueberries, kale, almond milk, vanilla non-fat Greek Yogurt, ice and protein powder in the blender.
• Dinner – Grilled chicken, halibut or salmon and salad; grill a piece of halibut, salmon or other light fish with lemon, olive oil, salt and pepper or have some BBQ grilled chicken. Have with a big salad with all the freshest veggies, and roast some asparagus, beets, string beans and mushrooms together.
• Dessert – Blueberry frozen yogurt. In a medium saucepan, combine ½ cup sugar, 1 teaspoon vanilla, 12 ounce bag of frozen blueberries (or fresh this time of year), juice of ½ lemon, and 1 teaspoon lemon zest and turn to medium heat. Cook, stirring occasionally until sugar has dissolved. Press the berries with the spoon to burst them. Remove from heat. Pour the mixture into a container, and refrigerate until chilled, about 2 hours. Once chilled, add to a food processor and pulse until smooth. Add in 2 cups plain 2% Greek yogurt and continue to process until well blended. Freeze in an ice cream maker, according to directions. Once it’s the consistency of soft serve, spoon into a container with a cover and freeze for several hours. Enjoy! (Recipe from Renee’s Kitchen Adventures)

 

 

Practice in Mindfulness

Read each day when you wake up and before you go to bed.

I am aware of myself

I am aware of my surroundings

I am aware of my body

I am aware of how I take care of myself by feeding myself healthy food, moving my body, and resting when I need to

I am aware of how I take care of my surroundings by enjoying the beauty, consuming only what I need, and cleaning up after myself and others

I am aware of how I take care of others by doing acts of kindness, volunteering my time, and speaking kind words to and about others

I am aware of how I can control my mind to have positive thoughts and redirect negative thoughts and let them drift away

I am aware of my gratitude towards nature, the earth, my life, each day and every breath I take

 The Top 5 Reasons People Snack at Night & Sleep Camp

Time and time again I hear about people who are so “good” all day, but come nighttime, raid the refrigerator.  A lot of us have our moments when we finally settle down after a long day, the kids are having dessert or asleep (!), or we just want to finish up that last bit of work, that last chapter, the last few dishes in the sink, and we cave in to temptations. How do we break the cycle of late night snacking or binging?

Let’s first explore the top 5 reasons people snack at night:

1. They didn’t eat enough all day because of lack of time, they “forgot”, they didn’t have access to food, etc. and by night they are “starving”.
2.  Their minds are in the habit of nighttime snacking and it’s a hard habit to break. People can be conditioned to sitting in front of the TV/computer/with a book/etc. with a snack. Often this type of eating is completely mindless eating. People will open a bag of chips or cookies, sit down and realize later they finished the bag. They don’t know how they could possibly have finished it; there is often guilt associated, and sometimes denial. They think, “Let me throw away the bag, hide the remains, or replace the item the next day hoping no one notices”. Or they make several quick trips into the kitchen to grab just one more bite or spoonful.
3. Their body gets used to having snacks at night, and the body craves what it is used to at a certain time. Foods high in sugar, salt and fat are usually the biggest culprits: ice cream, cheese, crackers, chips and dips, Chinese food, pizza, and fast foods/fried foods. The body is craving food, or a certain food, just like “Pavlov’s Dog”. The body wants what it thinks is coming.
4. They are tired. When you are tired you get hungry, and because sugar acts as a quick source of energy, being tired can make you crave sugar. So people go get a snack and feel like they have the extra energy to finish their project, their book, or make the extra updates to their social media outlets. What the body needs most is sleep, but they push the limits and burn the candle on both ends. Lack of adequate sleep is actually linked to obesity and many diseases like heart disease.
5. It’s so emotional! It can be quite comforting to snack each night with a friend/spouse/kids and people don’t want to break that commitment/relationship or disappoint the other person. If you are lonely, food can be your companion. It can be a reward system to the self, such as “I dieted all day so I deserve it”, “I am so stressed out so it’s OK if I eat this just this once”, or “I’ll just eat this now and start the diet tomorrow”.  Food can also be comforting if it helps you get ready for bed. Remember “cookies and milk” from your childhood, late night snacking from the college days, or think a glass of wine will make you feel sleepy? These all may be comforting, but also emotional, and the emotions are not hunger signs.

How to Avoid the Night Time Snack Attack:

• Eat a balanced diet during the day. Eat 3 meals a day and plan for a healthy snack in the early evening to prevent cravings. Make sure your meals and snacks have some protein and/or healthy fat.
• Break bad habits. Keep food in the kitchen, at the table, and at mealtimes. Do not allow yourself to bring food into the TV room or office. Just as the bedroom should be used only for sleeping (and a select few other things), the office should be used for working. Break the sugar cycle by eliminating high sugar foods for 3 weeks. By then you will have kicked the "addiction" and be eating a healthier diet.
• If you do have a snack, plan in advance what it will be and how big it will be. Something that takes longer to chew will have a longer acting effect in your belly and you will eat less. Things that have fiber, protein, healthy fats will help stabilize your blood sugar throughout the night. Think of fruits with low fat yogurt or cottage cheese, veggies with natural peanut butter or hummus, 1 slice of whole wheat bread with almond butter and slices strawberries, a handful of raw cashews and an orange.
• Go to sleep. If you are really tired just turn off your mind, turn off the lights, and let your body rest and restore. Try exercising or yoga during the day; this helps you sleep.
• Seal the meal. After dinner have a small dessert or snack and then brush your teeth (and floss), have a cup of herbal tea ready, and don't have anything else. You are done. Congratulate yourself for a wonderful day and write down what you want to accomplish the following day.

SLEEP CAMP

Sleep Camp is a program to help you get a better night rest. Simply follow the 4 easy steps to lead you towards sweet dreams.

Spring Cleaning and Star Gazing

It’s that time of year again – to clean out the closets, clean out the kitchen cupboards, and clean up your mind, body and soul.

Where should you start?

Open the windows and open your eyes. Visualize yourself in the clouds looking down on yourself. What do you want your space to look like from this perspective?

Can you see yourself hiking to the top of the mountain in your favorite workout gear and arriving there to touch the clouds and observe your surroundings? Notice where you are. What is present in your life? What needs are unmet?

Do you want to clear out the heavy winter clothes and make room for spring’s fresher, brighter and lighter clothes? Have you outgrown your big sweaters, baggy sweats, and cluttered closets, with all your hard work, energy and perseverance; and with eating clean, green and being mindful?

Is your kitchen open to be cleansed of the processed, artificial, hormone and antibiotic laden, sugary, salty, and foods that are unkind to your body?

If you say “Yes”, then let’s do it! You deserve it! You've earned it!

Now let’s make it happen and savor each moment!

Start with yourself.

Who are you? What do you do? What do you need to do to be where you want to be?

Take a good, hard and honest look inside. Are you a crazy-busy person without a moment to go to the bathroom without simultaneously checking your text messages (I admit I used to do this)? Or are you someone with time on your hands but have so many aches and pains that you can’t get up to cook, clean or go for a walk? Take notice of where you are and what you have in your life, and then see what a realistic goal is for you this week.

Be kind to yourself, don’t criticize yourself, and focus on your strengths.

 

Now the kitchen clean-up is ready to begin.

The kitchen is often the center of the house, and for good reason. It’s where we all sit around the table and check in with each other, where we cook and nourish our bodies, and where we create our masterpieces, pulling from the freshest, most beautiful choices of healthy, clean and green foods.

Clean Out:

• Processed Food: If you can’t pronounce the ingredients, you shouldn’t put them in your body.
• Added Sugar: Corn Syrup, HFCS, or other foods with sugar listed as the first ingredient.
• Trans and Saturated Fats: These fats often go along with processed foods.
• Fake Foods: Try to discern what real food is or is not, and stick with real foods. Was it made in a plant, or is it a plant?

Eat instead:

• Fresh or frozen fruit and vegetables.
• Lean meats such as chicken, turkey, beef or lamb, eggs and fish.
• Low fat or non-fat dairy products or substitutes (soy or almond milk, soy yogurts).
• Nuts and nut butters, seeds, beans, and soy products like tofu and miso.
• Whole grains such as brown rice, quinoa, sweet potatoes, spaghetti squash, oatmeal, and Ezekial sprouted wheat bread.

 

And onto the closets.

Oh! There can be so much sentimental stuff just hanging out on your hangers and sitting in drawers or storage boxes. But memories of the past are just that. You don’t need an old piece of clothing to remind you of someone or something special. Take a picture of it if you need to, but then move it on out. Clutter in the closets lead to clutter in the brain. A clean house leads to a clean(er) mind; just like clean foods lead to a clean(er) body. A clean mind and body can lead to peace, harmony, focus and acceptance.

Carving out time now to get things in order will help you create more time later by:

• Being able to find things more easily...your keys, phone, wallet and, oh...that bill you forgot to pay!
• Wearing the things that you have. We all save that favorite shirt or shorts that hasn’t buttoned since 1989 but don't keep things that don't fit. You'll gain more time by not having to keep trying things on, seeing what matches, and then go shopping, once again, because you “have nothing in your closet”.
• Not having to keep re-stacking, re-reading, re-organizing, replacing, and just being mindful of things you don’t need to crowd your style.

You can now take better care of yourself and your loved ones. And doesn’t that feel refreshing like warm spring breeze!

Recipes

Turkey Meatloaf

• 2 pounds of ground turkey
• ½ c. panko bread crumbs
• ½ c. milk
• 2 T. ketchup (plus more for the top)
• ½ t. salt and pepper
• ¼ c. Italian seasoning
• 2 eggs

Directions: Mix the milk and panko in a bowl then add the mixture to the turkey and other ingredients in a medium sized bowl. Spread evenly in a bread loaf pan that has been lightly greased. Spread some ketchup on top. Bake at 350 F for 60-75 minutes, or until the center of the meat loaf is at an internal temperature of 160 F. Slice and serve with roasted vegetables (broccoli, cauliflower, carrots, onions, peppers) and corn muffins.

Leftovers will be great for sandwiches the next day (on Ezekial bread with veggies) or in egg muffins. To make egg muffins, simply crumble up some of the meat loaf and add to a bowl of eggs, low-fat milk, shredded cheddar cheese, salt and pepper. Pour into greased muffin tins and bake about 10- 15 minutes at 350 F until set. Enjoy on the go for a quick and easy breakfast.

Grilled Shrimp Tacos

• ½ c. Greek Yogurt
• 3 T. organic mayonnaise
• 3 T. milk
• ½ t ground cumin
• 1 ½ pounds raw large shrimp, peeled and deveined
• 3 T. melted butter
• 2 large garlic cloves, minced
• 4 limes cut into quarters
• Kosher salt
• 8 large washed and dried romaine lettuce leaves
• 2-3 c. finely shredded red cabbage
• Tomato salsa

Directions: Heat grill to medium-high. In a small bowl, whisk together the 1^st four ingredients. Set aside this “sauce”. Skewer the shrimp (if using wood skewers, soak them in water for 10 minutes before you use them). In a small bowl, combine the butter and garlic. Brush the shrimp with this mixture. Place the shrimp on the grill with the limes for about 4 minutes a side (until the shrimp are opaque and the limes are browned). Remove from the grill and lightly salt the shrimp. Divide the shrimp evenly among the romaine lettuce leaves, top with cabbage, the “sauce”, salsa and the juice from the grilled limes. It may be messy – but will be delicious!

Eat Clean and Eat Green

Daylight Saving Time has just begun and the feel of spring is in the air.  Now is a great time for new beginnings. As the days grow longer, this month’s focus on eating clean and green aims to put you on the path to a healthier, happier and more productive lifestyle.

What is eating clean and green?

Clean foods are typically:

• Unprocessed
• Grown locally
• Non-GMO (genetically modified organism)
• In-season when possible (or flash frozen)
• Organic
• Naturally taste delicious

What are the benefits of eating clean and green?

Reduce your carbon footprint. Not only are clean foods good for your body, mind and spirit, but they are also good for the environment. By eating foods that are in their natural state and locally produced, you cut down on fuel for transportation, emissions, toxins and excess packaging materials. Stop by your neighborhood green market or farmer’s market to find the best selection of locally produced and minimally processed items. You can also look into a local CSA (Community Supported Agriculture). CSAs offer access to fresh-picked, seasonal produce from a local farm that can be delivered to your door or picked up near-by.  Many deliveries include fantastic recipes and ideas for using familiar--and unfamiliar---fruits and vegetables.
Reduce your belt size. Another way we can eat clean and green, is by reducing the amount we eat and getting back to “normal” portion sizes. Consider these tips:

• Share large dishes or take half of your meal home from restaurants to use for another meal
• Cook and eat more at home (yes cooking!)
• As always, limit white sugar, white flour and salt

GMOs and your food

There has been a lot in the news lately about GMOs (Genetically Modified Organisms). Is it safe? Are there long-term effects? Unfortunately, currently there are no conclusive answers as the research is conflicting and it is highly politicized. My advice…take GMOs out of the equation entirely. Look for foods where you recognize, can pronounce and easily spell all of the ingredients, and look at labels that say non-GMO. 

Get your greens on!

Green leafy vegetable are a powerhouse of nutrients from the vitamins, minerals, and antioxidants, the fiber and the filling effect, to the wide variability of cooking uses.  Some of my favorites are kale (raw in a salad or smoothies, sautéed with some olive oil and garlic, or baked as chips), broccoli, chard, arugula, asparagus, Napa cabbage (in a salad, soup or sautéed), and beet greens. 

How else can you live clean and green?

• Leave your car at home. Walk more, ride a bike, and take public transportation or carpool, when possible. 
• Plan your errands to be more efficient. Keep a list of items you need so when you do go out you are sure to get everything you need and you know what stores you need to go. 
• Skip the trip to the gym. Instead of going to the gym every day, get some fresh air by spending 1-2 days a week either walking in your neighborhood or doing some stretching/yoga/or meditation at home. 
• Dine in. When you prepare meals at home (including lunches), you know what’s going in your food so it is generally healthier, you can control portion size, and you can reuse or recycle the bags and containers. Another benefit is that you can make extra for later in the week, or freeze some for a quick meal in a pinch. 
• Be generous. The more you give the more you get – and even if not directly then somehow through the universe or how you feel from giving.  If you are baking muffins; bring some to a friend.  Going to the store? Ask your neighbor if she needs anything.  Spring cleaning?  See if you know someone who needs the size of clothes your child has outgrown, your old bookcase, your barely used kitchen gadget, your children’s old sports equipment (hockey sticks, tennis racquets, etc).  Make or send a card for someone you care for—whether for a birthday or no real reason at all. 

...And be grateful.

Lastly, here is a Wellness Application you can read to yourself daily – or whenever you need a lift.

I choose to eat clean and local foods to be kind to the land and my body as much as I can.

I choose to move and connect in the outdoors to be kind to the land and my body as much as I can.

I choose to tread lightly and reduce waste to be kind to the land and my body as much as I can.

I choose to breathe deeply, pause and reflect often, and live with awareness to be kind to the land and my body as much as I can.

Breathe in fresh air, breathe out toxins.

Breathe in forgiveness, breath out resentment.

Breathe in gratitude, breathe out fear.

Breathe in love, breath out stress.


Thank you and have a beautiful day!

Fat or Foe?

February is the month of love, filled with Valentine's, chocolate, red wine, and cuddling by the fireplace or digging your car out of the snow (or both). Love fills your heart with warmth and can make your heart skip a beat.

This month I want to discuss dietary fats, and how they can help make your heart beat healthier or slow it down by clogging it up. There have been many reports recently that say butter is now ok to eat, coconut oil is the next best thing, and that people are putting oil and butter into their coffee as a breakfast. You may be wondering what’s true, what’s questionable, and what you should know to help you make good choices.

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About Cholesterol

• HDL cholesterol is the good kind. You want this number to be high.
• LDL cholesterol is the bad kind. You want this number to be low.
• Total cholesterol should be below a certain range (200 mg/dL).

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Has fat really “replaced” carbs as the new “magic bullet” for better health and wellness?  Years ago when the low-fat craze started (remember Snackwells), people began eating more carbs and reducing their fat intake. Years later, the results are that, we as a nation, are heavier and sicker, hence the term “Diabesity”. So the new thoughts and research show that by reducing carbs, and replacing some of these calories with healthy fats, you can lower your risks of obesity and related diseases. With all the fats available figuring out how to make good choices can be confusing. When considering total calories, it is important to understand that fat is more calorically dense than protein or carbs, so the calories can add up quickly. Choose whole foods over fast foods to make up your diet. They are lower in fats, sugars and salt.

Some Guidelines

• Eat good fats. Include monounsaturated and polyunsaturated fats in your diet. These include: olive oil, canola oil, hemp, walnut, sesame, and flaxseed oils, nuts such as walnuts and almonds, avocados, ground flax seeds, and fish oils natural found in fish like salmon.
• Limit or eliminate bad fats which include saturated and trans fats. Butter, margarine, palm oil, visible fat of meats, poultry skin, full fat dairy foods/drinks, fried foods, and high fat, high sugar treats like cakes, cookies, pies, etc… There is a lot of back and forth with coconut oil so depends which side of the fence you side on.  Personally I take the side that it’s mostly saturated fat (11.8%) and it’s solid at room temperature, therefore I rarely use it (about every 6 months in cooking sweet potato baked fries with coconut oil, I will sprinkle some unsweetened coconut on my kids oatmeal, and occasionally I use it in baking. 
• Get your Omega 3's and Omega 6's. These polyunsaturated fats are good for you and can help lower your cholesterol. Aim to get yours in the food form vs. supplemental pills. Many fish and nuts are great sources including salmon, tuna, walnuts, pistachios, chia seeds and ground flax seeds.
• Eat a well-rounded diet. Get a balance of foods with complex carbs, protein and fiber (25-35 grams/day).
• Stay hydrated. Don’t forget to drink lots of water!
• Get moving. Physical activity helps your waistline and is directly correlated to heart health.
• Slow down. Find ways to relax and reduce stress including yoga, meditation and massage.

Simple Swaps
Trade a bagel with cream cheese for ½ a bagel with almond butter and apple slices; a roast beef with mayo and cheese sub for a turkey sandwich on whole wheat bread with mustard and veggies; 2 slices of pepperoni pizza for one slice of thin crust pizza light on the cheese and a side salad; steak and potatoes for grilled fish and veggies; fettuccine Alfredo for whole wheat pasta with olive oil, garlic, broccoli and white beans; chocolate cake for a banana sliced with peanut butter and honey; apple pie for apple slices with low-fat yogurt and cinnamon.

And, as always, combining a healthy diet with exercise, stress reduction, getting enough sleep, and not smoking will lead you on the path to optimal health and wellness.

RECIPES:

Gluten Free Cauliflower Soup (serves 4-6)

• 2 ½ cups chopped onions
• 2 tbsp vegetable oil
• 2 potatoes (about 2 cups diced)
• 1 medium head of cauliflower (about 5 cups chopped)
• 2 tsp ground cumin
• 1 ½ tsp ground fennel
• 4 cups hot water
• 1 tbsp vegetable bouillon powder or 1 bouillon cube
• 2 tbsp fresh lemon juice
• Salt and pepper to taste
• Chopped fresh tomatoes and chopped chives or scallions

Directions

1. In a soup pot on medium heat, sauté the onions in the oil for 5-10 minutes, until translucent. While the onions sauté, dice the potatoes and chop the cauliflower.
2. Stir the cumin, fennel, and potatoes into the pot, and cook for a minute. Then add the hot water. Cover, turn up the heat, and bring to a boil. Then lower the heat and simmer, covered, for about 10 minutes, until the vegetables are tender. 
3. In a blender, food processor, or using an immersion blender, puree the vegetables and broth until smooth.  Add the lemon juice, and salt and pepper. Reheat the soup if necessary, taking care not to scorch it.
4. Serve garnished with the chopped tomatoes and chives or scallions. Goes nicely with a salad and small whole wheat pita bread for a winter dinner.

(Recipe Adapted from Moosewood Restaurant Cooks at Home by The Moosewood Collective)
Gluten Free Slow Cooker Chicken with Rice (serves 4-6)

• 2 14.5 oz cans of diced tomatoes, drained
• ½ medium onion, finely chopped
• ¼ cup chopped sundried tomatoes
• 2 tbsp tomato paste
• 1 tbsp lemon juice
• 2 tsp minced garlic
• 1 ½ tsp dried oregano
• ¾ tsp ground cumin
• ½ tsp salt
• ½ tsp ground pepper
• 2 lbs boneless, skinless chicken thighs, fat trimmed
• 2 cups cooked brown rice

Directions

1. Stir together the first 10 ingredients in the slow cooker crock.
2. Nestle chicken thighs into the mixture. Cover and cook 8 hours on LOW or 4 hours on HIGH. At the end of cooking, use tongs to transfer thighs to a plate and cover with foil. Add rice to the tomato mixture. Stir well.  Cover and let the mixture cook for 5-10 minutes, until the rice heats through.
3. Divide tomato and rice mixture between shallow bowls, top each bow with the cooked chicken.

(Recipe Adapted from Everyday Gluten-Free Slow Cooking by Kimberly Mayone and Kitty Brohier MS, RD)

Happy New Year!

There is so much going on around me and I can’t help feeling optimistic and excited. Did you make resolutions for the New Year, or resolve not to make any this year? Lifestyle changes can be helpful in fulfilling your goals and dreams, from starting a new career, picking up a new hobby, or living a healthier life. Is there anything you would like to do differently this year?

This month, my focus is on bone health. We all lose bone after the age of 50, but women lose about 15% of their bone density in the five to seven years after menopause. Their chance of breaking a bone is one out of two. Men will lose bone more gradually as they age but are still at risk; one in four men will break a bone due to osteoporosis. The only way to know your bone density is by getting it measured, because it’s not something you can feel as it’s getting weaker. That is why osteoporosis and osteopenia (low bone mass) are “silent diseases” and often only present with a broken bone. Bones can break because they have not achieved their optimal peak bone mass, some of which is genetically determined (about 80%), but 20% can still be modified by lifestyle, such as exercise and nutrition, not smoking or overdoing alcohol.
 

What can help?

• Muscle: Having more muscle mass helps prevent falls which can lead to fractures.
• Calcium: The RDA is 1,000- 1,200 mg a day so many people may need a supplement. But don’t overdo it and forget about how much is in your diet, because too much calcium could lead to kidney stones. 
• Vitamin D:  Essential for absorbing Calcium and helpful for building muscle. It has also been shown to lower the risk of falling, which is almost always the precursor to hip fractures. Many people have low levels of Vitamin D due to limited exposure to the sun, obesity, and diets that lack foods with Vitamin D. The RDA is 600-800 IU, and the International Osteoporosis Foundation suggests 800-1000 IU. If you take supplements, take them with food, preferably a meal with some fat, for better absorption.
• Limit Acid Producing Foods and Eat More Alkali Producing Foods:  When foods that create acids in the body are consumed, the bone, which is alkali, begins to break down in order to neutralize the acid. Foods that are alkali when broken down will help balance out the acidity and protect the bone. So try to include more fruits and vegetables (even oranges) in your diet which are more alkali and helpful in protecting your bones. Consuming too many cereal grains and proteins, which are more acidic when broken down, can be harmful. So for most people, limiting the grains will be better than limiting the protein in this balancing act.
• Exercise:  Aerobic exercise, strength training, and something for balance, like yoga, will all help, with physician approval. 

 

Foods High in Calcium

Look for fortified foods including many cereals, milk and orange juice, yogurt, sardines, salmon with bones, cheese, tofu, almonds, spinach, collard greens, broccoli, oranges, white beans and edamame.

Are you motivated to make some changes this year? I'd be happy to help you figure out the right balance to fit with your lifestyle.
 

*Information adapted from Nutrition Action Healthletter, December 2014

RECIPES
 

Chicken Cacciatore

• 6 large chicken breasts, no skin or bones
• 1 tsp sea salt (plus more for seasoning)
• ½ tsp freshly ground pepper (plus more for seasoning)
• ½ cup all-purpose flour
• 3 tbsp olive oil
• 1 large red bell pepper chopped
• 1 onion, chopped
• 3 garlic cloves, finely chopped
• ¾ c. dry white wine
• 1 – 28 oz can diced tomatoes with juice
• ¾ cup chicken or vegetable broth
• 1 ½ tsp dried oregano
• 1 tsp dried basil or ¼ cup coarsely chopped fresh basil

Directions: Mix the flour, 1 tsp salt and ½ tsp pepper together then dredge the chicken in it to coat lightly. In a large heavy sauté pan, heat the oil over a medium-high heat and add the chicken. Sauté until just brown, about 5 minutes per side (can do in 2 batches). Set chicken aside. Add the bell pepper, onion, and garlic to the pan and sauté over medium heat until tender, season with salt and pepper to taste. Add the wine and simmer until reduced by half, about 3 minutes. Add the tomatoes, capers, oregano, and basil and then the chicken to the pan, and bring to simmer. Simmer about 30 minutes on medium-low heat until cooked through. Enjoy!
 

Tuna-less Salad

• 3 cups cooked chickpeas (1-28 oz can, rinsed)
• 2-3 tbsp chopped red onion (optional)
• 2-3 celery stalks, chopped
• 2 tbsp relish
• 1 tbsp Dijon mustard
• ½ tsp sea salt (or to taste)
• ¼ tsp freshly ground pepper
• ¼ cup vegan and/or organic mayonnaise

Directions: Mash the chickpeas in a medium size bowl to break them up with a potato masher, pastry cutter or a fork.  Mix in other ingredients.
 

Snacks

Broccoli with hummus; asparagus spears with vinaigrette; roasted cauliflower with cherry tomatoes; apricots; an apple, pear, or orange; 1 cup strawberries; yogurt pops (freeze them for an icy treat); cheese sticks; 1 egg with a slice of whole wheat toast and sliced avocado; a handful of almonds; a homemade smoothie with berries, spinach and natural peanut butter (plus milk, yogurt and ice); Greek yogurt with banana; cottage cheese with cantaloupe. 

Copyright © 2015, All rights reserved.

Carena Lowenthal is a Registered Dietitian and is Certified in Adult Weight Management by the Academy of Nutrition and Dietetics. She is a consultant to physicians and clients specializing in health and wellness, weight loss, pre- diabetes, diabetes, and heart disease.  Carena is passionate about helping people make lasting lifestyle changes for a more fulfilling, healthy, happy and complete life.