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.

Heart Healthy Holidays

It’s that time of year again when we are all so excited about the holidays; the parties, the presents and the promise of a new year. For some people, they are looking forward to a few months down south in sunny Florida, for others, skiing out west. Many people look forward to building a snowman with their kids (or grand kids), sitting by a roaring fire, and sipping on some hot chocolate. For me, it’s a new pair of skis, my first set of snow tires, and my Arctic Snow Boots.

One thing is for certain about the holiday season, there will not be a shortage of sweets and treats. And while I love sweets as much as the next person, it now seems that sugar has turned into the bad guy we once assigned to fat. As nutritional science has evolved, we’ve learned that sugar is not only bad for your health, but it’s also addictive. Studies claim that sugar is 8 times more addictive than cocaine.

What’s more, studies now show that added sugar intake is positively related to cardiovascular disease and related mortality.

Previous randomized clinical trials and epidemiological studies have shown that individuals who consume higher amounts of added sugar, especially sugar-sweetened beverages, tend to gain more weight and have a higher risk of obesity, type 2 diabetes mellitus, dyslipidemias, hypertension, and cardiovascular disease (CVD). Most previous studies have focused on sugar-sweetened beverages but not total added sugar, and none of these studies has used nationally representative samples to examine the relationship between added sugar intake and CVD mortality.*

So while breaking up your relationship with sugar may leave you feeling like you’ve got a broken heart, it’s actually making your heart happier and your life longer.

Where do sugars live? 

Sugar is hiding everywhere! The biggest culprit is soft drinks, but it is also hiding in many other beverages including alcohol (especially with mixers), specialty coffee/tea drinks, “energy drinks”, and other beverages flavored with High Fructose Corn Syrup (HFCS). Most of us know that desserts like cakes, cookies, ice cream, and candy are loaded with sugar, but sugar/HFCS is also hiding in so many places you wouldn’t think to look, including many processed foods (ketchup, syrup, breads, salad dressings, and BBQ sauce- even some yogurts).

How to cut back on sugar. 

The best way to control your sugar intake is to start learning how to read food labels. Look for brands that have the least added sugars (especially HFCS) or use sugar in its most natural form. Look for ingredients such as raw sugar, honey, and pure maple syrup. Some other tips include:

Make simple changes to your diet. Instead of a muffin for breakfast have plain yogurt with fruit and nuts. Instead of pancakes with syrup, try an omelet with veggies and cheese. Instead of pasta, have a piece of chicken or a lamb burger with salad and homemade dressing. Instead of regular ice cream, try Strawberry Banana Ice Cream (see recipe below). Skip the alcoholic drink and have a tall glass of seltzer water with lime. After you finish your meal, cut back on sweet cravings by having a cup of herbal tea, chew sugar free gum or brush your teeth.

Stay hydrated. People often mistake thirst for hunger. Drink plenty of water throughout the day to stave off a sweet tooth. If you want a little flavor, add lemon or lime wedges, oranges or cucumbers slices, strawberries, a cinnamon stick, apples, pineapple, or a drop of fruit juice. If you like tea or coffee, get unsweetened or use a minimal amount of natural raw sugar or honey (1 teaspoon or less).

Limit alcohol. Stick with wine, beer, spirits--plain or with water, ice, seltzer (not tonic) and limit to 1 for women/2 for men per day.

Snack in-between meals so you won’t find yourself starving and reaching for a sugary snack because you are not prepared. Good snack ideas include pears, oatmeal, pistachios, almonds, avocado and tomatoes, kale sautéed with olive oil and lemon juice, grapefruit, apples, sweet potatoes with coconut oil, carrots with hummus, celery with natural peanut butter, sliced banana with honey and unsweetened coconut, turkey and cheese roll up, Greek yogurt, cottage cheese and pineapple, low- fat chocolate milk, low sodium tomato juice, a non- fat latte, and edamame.

Get enough sleep. When we don’t get enough rest we tend to make poor choices and this includes what we put in our bodies.

But what about dessert? Desserts are ok! But first fill up on real food with vegetables, protein and complex carbohydrates. Then enjoy some fresh fruit, poached pears, yogurt with granola, nuts or a sugar free dessert. Small portions of your favorite dessert are allowed, too, but just take one bite then put your spoon down!

Walk your way to good health. While I do not claim to be a fitness expert, we all know exercise is good for our hearts. The guidelines suggest 150 minutes a week of moderate intensity aerobic exercise, or 5 x 30 minute sessions. Walking is one of the easiest ways to get out there, and if you make it part of your daily life, the 150 minutes will pass quickly. Weight training is also highly recommended for bone health as well as improving memory and reducing risk of diseases. Any sport that you like will be good, and it’s fun to mix it up so you don’t get bored. My favorites include yoga, swimming, cardio machines, free weights and weight machines, cycling classes and, when I’m able to get outside, walking, tennis or skiing. Make exercise a priority over the holidays, so you won’t miss a beat. Schedule it in your calendar like a date with your best friend…you.

Every day is a gift, so let’s enjoy this holiday season lighter and stronger so we can jump into the New Year with a healthy heart full of love for ourselves and others.

*Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults; Quanhe Yang, PhD1; Zefeng Zhang, MD, PhD1; Edward W. Gregg, PhD2; W. Dana Flanders, MD, ScD3; Robert Merritt, MA1; Frank B. Hu, MD, PhD4,5; JAMA Intern Med. 2014;174(4):516-524. doi:10.1001/jamainternmed.2013.13563. 

HEART HEALTHY RECIPES 
Strawberry Banana Ice Cream 

• 2 bananas cut into 1 inch slices
• ½ cup frozen strawberries
• 2 tbsp. whipping cream
• ½ tsp. vanilla

Directions: Place banana slices on a plate, separating each slice.  Place in the freezer overnight (or at least 2 hours).  Remove strawberries and bananas and place in food processor.  Blend until consistency of soft serve ice cream.  Add cream and vanilla and blend until smooth and well-mixed.  Transfer to a container and freeze until solid.  (Serves 2)

Lamb Burgers with Cucumber and Feta

• 1 lb ground lamb
• 2 cloves garlic, grated
• 2 tbsp. ketchup (no HFCS)
• 1 egg, beaten
• 2-3 scallions, thinly sliced
• ½ cup Greek yogurt
• ½ English cucumber, de-seeded and grated
• Kosher salt, to taste
• ¼ cup feta cheese, crumbled
• 2 small whole wheat pita pockets

Directions: In a large bowl, combine the lamb, garlic, ketchup, egg, scallions, and a pinch of salt.  Mix until well combined with your hands.  Form into the size of a large meatball then pat down into a patty about 2 inches in diameter.  Heat a large non-stick pan over medium-high heat.  Cook lamb burgers for about 5 minutes on the first side, then flip and cook around 3-4 minutes on the other side.  Remove from pan and set aside.  In a small bowl combine the cucumber, arugula, and feta cheese.  Toss and set aside.  Split open the pita and add a spoonful of the yogurt on one side, tuck in two or three of the lamb burgers, followed by the arugula mixture.  (Serves 4)

 Happy Holidays with Love and Gratitude, Carena

Call or email today for a free session to see if Wellness Coaching or Nutritional Counseling is right for you. Carena Lowenthal, MS, RD, CDN (917) 882-5033 | carena@carenalowenthal.com


Copyright © 2014, 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.

Salt and High Blood Pressure - What You Need to Know

Salt and High Blood Pressure - What You Need to Know If you have high blood pressure you have probably been told to reduce your sodium consumption. While some foods naturally contain sodium, more than 75% of our intake comes from processed foods. If we, as a nation, reduced our intake by more than half, to less than 1,500 mg. per day, as the American Heart Association recommends, high blood pressure would be reduced 26% and we would save more than $26 billion in healthcare costs in a year. So what can you do to lower your blood pressure? Look at food labels and compare, the less salt the better when comparing similar items; don’t cook with salt, don’t add salt to foods, and eat less processed, more natural foods. When eating out, ask for foods to be prepared without salt, ask for sauces or dressings on the side and use sparingly, and pick items that are prepared more naturally, such as baked, broiled or steamed instead or fried, breaded or crusted. Certain types of cuisines are normally higher in sodium, like Chinese food, so be prepared to ask for things prepared to your liking. What else can help your blood pressure? Eating high potassium foods can help because they help excrete sodium out out of the body through urine and relax blood vessels which helps lower blood pressure. Just make sure that you don’t take potassium supplements without consulting with your doctor. Anything else? The American Heart Association also recommends aerobic exercise, 40 minutes per day, of moderate to vigorous intensity. Eat a diet with fruits and vegetables, low fat/ non- fat dairy, poultry, fish and nuts, and limit red meat, sugary food and beverages, and processed foods. Maintain an ideal body weight and use stress reduction activities such as meditation and yoga. How can you fit this all in? Make a plan to incorporate one new item per week, such as lowering sodium this week or start walking 10 minutes a day, and stick to it. Keep yourself accountable by “self monitoring” either in a journal or on a computer application. Invite family and friends to join you on your journey. See the finish line; less medications, more energy, better health. High Sodium Foods to Limit/ Avoid/ or look for low sodium versions- ketchup, canned or dried soups, stocks and bouillon cubes, gravy granules, soy sauce, mustard, pickles, olives, frozen foods and meals, breaded chicken products, sausages, bacon, ham, processed cheese, some breads, biscuits, cakes and many snack foods. Remember your limit - less that 1500- 2000 mg/ day. Alternatives- fresh, frozen or dried herbs, onions, garlic, shallots, chillies, ginger, cinnamon, lemon juice, pepper, and vinegar. High Potassium Foods to include- sweet potatoes, potatoes, greens, spinach, mushrooms, lima beans, peas, bananas, tomatoes, oranges, orange juice, grapefruit and grapefruit juice (talk to doctor if on medications for cholesterol), prunes, prune juice, cantaloupe, honeydew, apricots, raisins, and dates. (Information contained here is meant to help but does not replace medical advice. Some information adapted from American Heart Association.) Roast Chicken Ingredients: 1 whole pasture raised chicken, washed kosher salt fresh ground pepper 1 large bunch fresh thyme plus 20 sprigs 1 lemon halved 1 head garlic, cut in half crosswise 2 tablespoons (1/4 stick) butter, melted 2 yellow onions, thickly sliced 4 carrots cut into 2-inch chunks 2 Celery Stalks, cut into 2 inch chunks Olive oil Directions: Preheat the oven to 425 degrees F. Remove the chicken giblets. Rinse the chicken inside and out. Remove any excess fat and pat the outside dry. Liberally salt and pepper the inside of the chicken. Stuff the cavity with the bunch of thyme, both halves of lemon, and all the garlic. Brush the outside of the chicken with the butter and sprinkle again with salt and pepper. Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. Place the onions, celery and carrots, in a roasting pan. Toss with salt, pepper, 20 sprigs of thyme, and olive oil. Spread around the bottom of the roasting pan and place the chicken on top. Roast the chicken for approximately 45 minutes- 1 hour. White meat should be 160 degrees when you remove it as it will cook further when taken out of oven, dark meat should be 170. Remove the chicken and vegetables to a platter and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter and serve it with the vegetables. Poached Peaches with Basil Ingredients: 1 cup white wine 1 ½ cup water 1 ½ cup sugar 1 bunch fresh basil 4-6 peaches Directions: Place the wine, water and sugar in a wide bottomed saucepan and stir to dissolve sugar slightly. Place the pan on the stove over medium heat and bring mixture to a boil. Boil for 5 minutes and then reduce heat, leaving the syrup to simmer. Cut the peaches in half and remove pits gently. Drop half of the basil leaves into the syrup then gently place the peach halves cut side down into the syrup. Poach for about 3 minutes and then gently turn over using a slotted spoon. Continue poaching for an additional 3 – 4 minutes until soft (cooking time will depend on ripeness of peaches). Carefully prick the cut side of the peaches to check for tenderness. The peels should be wrinkling up as well. You may cook the peaches in two batches if all the halves will not fit in the pan at once. Remove the peaches to a plate with a slotted spoon. When cool enough to handle, gently slide the skins off and discard. Add all but about six basil leaves to the syrup and bring to a boil, boiling until reduced by about half. Remove from the heat. Pour any juices that have collected on the plate with the peaches into the syrup. Leave to cool to room temperature. The peaches can be covered with plastic wrap and kept at room temperature for several hours. When ready to serve, place two peach halves on a plate and drizzle with a little basil syrup. Reserve the remaining syrup for another use. Garnish with basil leaves. (Recipes from Mike’s Organic Delivery) Carena Lowenthal, MS, RD, CDN (917) 882-5033 carena@carenalowenthal.com Email for Nutritional/ Wellness Coaching information and to set up appointment.

IBS and a Low FODMAP DIET

IBS And a Low FODMAP DIET If you are one of the 10-20% of the population with IBS (Irritable Bowel Syndrome) and you haven’t heard of the low FODMAP diet, you are not alone. I only heard about it 2 years ago and was fortunate enough to hear a live talk about it this year by Kate Scarlata, RD at the Greater New York Dietetic Association’s Annual Meeting. The information is so valuable to people suffering from IBS, myself included, that I decided to take the elimination challenge and can now speak first hand, how life- changing this could be. Let me start with what FODMAP stands for: Fermentable Oligo-, Di-, Mono-saccharides and Polyols. It’s basically a bunch of short-chain carbohydrates that are poorly absorbed in the small intestine and pass into the large intestines where there are fermented by the bacteria that live there. They may also pull water into the large intestine. Both of these actions may cause symptoms such as abdominal pain, gas, bloating, diarrhea and/ or constipation. The list of permitted foods is very specific so while certain groups will be easily identifiable, for others you may need to consult with a list while getting started. After a certain amount of time (usually between 2-6 weeks) if you are seeing/ feeling relief from the elimination part, you can add back certain foods, with one of the FODMAP groups at a time, in small amounts, to see what you are most sensitive to. This I would recommend doing methodically with a Registered Dietitian who also has experience with other Nutritional and Medical concerns. There is a good chance that after the challenge you may be able to add back and tolerate a certain amount of a food you are sensitive to in a given day, or at a particular meal, but this will vary with individuals. I will go through the dietary carbohydrates and some of the foods that contain them, but definitely consult with a complete list from a reliable source. Try the institution that developed this diet, the Monash University in Australia, listed below, or other variations available on the internet. Fructose: a natural fruit sugar found in many fruits, honey, high-fructose corn syrup and agave can be a problem either due to the lack of an enzyme in the body or the ratio of glucose to fructose in a fruit. Fruits with a high glucose: fructose ratio are generally well tolerated, such as blueberries, strawberries, cantaloupe, honeydew and ripe bananas, but those with a high fructose: glucose ratio such as apples, watermelon and mangoes may not be. Lactose: a carbohydrate found in dairy products can be a problem due to a partial or complete lack of the enzyme lactase which digests lactose. Foods such as cow’s milk, yogurt and ice cream are lactose containing foods. Fructans: are carbohydrates that are completely malabsorbed because the intestine lacks an enzyme to break their fructose bond. Wheat accounts for most of people’s fructan intake, which can be found in breads, cereals, and pasta, but they can also be present in onions, garlic and other vegetables. This is not to be confused with Celiac Disease, or a gluten sensitivity which is related to the wheat protein, gluten. Galactans: are carbohydrates that are also malabsorbed because the intestine does not have the enzyme to break them down. Beans, peas, and lentils are primary examples. Polyols: also known as sugar alcohols, are found naturally in some fruits and vegetables and also added to sugar-free gum, mints, and cough drops. The names of some of these artificial sweeteners end in ol- like sorbitol, xylitol, mannitol, and malitol. Apples, pears, stone-fruits, mushrooms, and cauliflower would also be high sources of polyols. It may seem like a lot of foods will be “off limits”, but keep in mind this is only during the elimination phase and hopefully you will be able to add back some of your favorite foods, or other versions of them. This article is intended as an introduction to the low FODMAP diet and is not a complete or instructional guide to the Elimination Diet/ Carbohydrate Challenge. Always consult a doctor or medical professional for diagnosing medical conditions and treatment options. If you are interested in learning more or participating in a free Virtual Group please contact me at: carena@carenalowenthal.com Carena Lowenthal, MS, RD, CDN (917) 882-5033 Here are a few recipes and resources to learn more: med.monash.edu: Monash University, where the FODMAP diet was developed. blog.katescarlata.com and KateScarlata.com: the IBS and FODMAPs expert the Monash University LOW FODMAP diet App for your iPhone Summer Squash Salad: 2 small zucchini squash (washed and trimmed), 1 small summer squash (washed and trimmed), 3 T. fresh lemon juice, 2 T. olive oil OR garlic infused oil, 1-2 t. Dijon mustard (no onion), 1/3 cup crumbled feta cheese, fresh herbs: parsley, mint, basil as desired, ¼ c toasted pine nuts, salt and pepper to taste. In a medium bowl, combine the zucchini and summer squash. Whisk the lemon juice, olive oil, mustard, salt and pepper and drizzle over the squash. Toss in the feta, pine nuts and herbs. Serve immediately. Greek Turkey Burgers with Tzatziki Sauce: 1 pound ground white meat turkey, 1 pound ground dark meat turkey, ½ c fresh chopped dill, ½ c pitted Kalamata olives, juice of ½-1 lemon, 1 c reduced- fat feta cheese. Tzatziki Sauce: 1 c plain Greek yogurt (or lactose free yogurt if you are doing the elimination diet), juice of ¼ lemon, ¼ c diced cucumber, 2 T. chopped fresh dill. Combine all ingredients for the burgers and mix well. Form into 10-12 burgers and grill until the internal temperature reaches 165 degrees F. Can freeze leftover cooked or raw patties for later use. For Tzatziki Sauce, combine all ingredients and place a bit on top of burgers to serve. (Recipes adapted from blog.katescarlata.com)