Gluten-Free

Have you noticed how many products are labeled “gluten-free”? It’s overwhelming. Is everyone out there allergic to gluten? Does going “gluten-free” really matter? For whatever reason, we have heard that gluten is bad for you and that in order to be healthy we need to stay away from bread, pasta and grains. Truthfully, there are some people who are allergic to gluten and they are diagnosed with celiac disease and gluten is off limits. There are also some people who have a sensitivity to gluten so they are careful about what they eat. I believe that you have to know your body and listen to the signs that your body tells you. I also believe that you should eat whole foods- not ones that come in a bag. Is eating a bag of gluten-free chips or gluten-free chocolate chip cookies really good for you? Probably not.
If you are allergic to gluten or have a sensitivity to it, here is a short list of food that In addition to pure wheat, all of its forms are off-limits: wheat starch, wheat bran, wheat germ, couscous, cracked wheat, durum,farina, faro,kamut, matzo, semolina, spelt.
Other offenders are: barley, bulgur, oats (oats themselves don’t contain gluten, but are often processed in facilities that produce gluten-containing grains and may be contaminated), rye, seitan.
As well, gluten may also show up as an ingredient in: barley malt, chicken broth, malt, vinegar, some salad dressings, veggie burgers (if not specified gluten-free), soy sauce, seasonings and spice mixes, soba noodles, and condiments.
So, what can you eat? The list of off-limit items may seem daunting at first. Thankfully, there are plenty of replacements on the menu. Lots of foods are naturally gluten-free, including: fruits and vegetables, beans, seeds, legumes, nuts, potatoes, eggs, dairy products, oils and vinegars, corn, rice, fish, lean beef, chicken and seafood.
I know that this may seem overwhelming, but really it isn’t. It helps to keep a food diary and you will learn to understand your body and what foods work best for you. This will help pave your road to a healthy lifestyle that is as manageable as getting out of bed and brushing your teeth. The take home message- eat whole foods and practice eating healthy on a daily basis- it’s the only real way for a healthy life.

 

 

 

 

Healthy Snacks

Hungry mid morning or later in the day? We all get a flash of hunger at some point during the day, and it can often be when we least expect it. But, whatever you do, don’t reach for the snickers bar or a bag of chips. Be mindful and grab a high protein, low calorie, healthy snack.
Here are some easy accessible options:
Hard-Boiled Eggs: A 78 calorie egg brings in over six grams of protein, and it's one of the easiest snacks to prep. Just boil, chill, store in the fridge, and snack on the go.
Trail Mix: Lean on a hearty balance of nuts, seeds, and dried fruit when you need a healthy snack on the road. Trail mix varies based on ingredients, but you can make your own healthy trail mix with high-protein, low-calorie ingredients to keep you full without overdoing it on calories.
Edamame: Soybeans aren't just an appetizer for a sushi dinner! A great plant based snack with a lot of protein they're only 150 calories per half cup and taste delicious.
Turkey and Cheese: Have a high fiber bran cracker and top with lean turkey, low fat cheese and you can power through the rest of your day. Get creative and add some sliced cucumber or avocado.
Greek Yogurt: Have a small cup and add some berries and a few sliced nuts and seeds. If you have time you can use your blender and make a fast delicious smoothie.
These snacks will keep you healthy and in shape! I love these options and hope you do to!

 

Basil

One of my favorite hobbies in the summer time is our vegetable garden. In the beginning of the season my husband plants all of the vegetables and then we both water and tend to it and hope the deer and rabbits stay far away!
This year the basil plant has taken a life of it’s own! We have a few varieties and it is one of my favorite herbs. Basil is considered one of the healthiest herbs. When fresh I find that it exudes a sweet, earthy aroma.
While I love making pesto (click here for a great easy recipe), basil comes with an impressive list of medicinal properties and vitamins and nutrients rather than just its culinary value, that extend the herb’s uses far beyond the humble pesto. Like other aromatic plants, basil contains essential oils and phytochemicals in the leaves, stem, flowers, roots and seeds that have biological activity in the body.
Throughout history, ancient cultures have used herbal remedies to prevent and treat illness and disease. Basil is just one example of the wide range of medicinal flora historically used in plant-based tinctures, compresses, syrups and ointments. It has been used for centuries in Ayurveda, a traditional Indian system of medicine, as a treatment for gastric, respiratory and inflammatory disorders as well as a remedy for headache, fever, anxiety, convulsions, nausea and hypertension. Basil provides vitamin K, essential for blood clotting and vitamin A, which contains beta-carotenes. Other vitamins and minerals in basil include iron, calcium, manganese, magnesium, vitamin C and potassium.
Who knew that all of these wonderful properties existed in such a small leafy plant!

 

The Best Healthy Banana Bread

EASY HEALTHY BANANA BREAD

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2 bananas (well mashed)
1 cup brown sugar
2 eggs (beaten)
½ cup vegetable oil
2 cups flour (1 cup should be whole wheat flour)
1 tsp baking soda
½ tsp salt

Preheat oven to 350 degrees. Mash bananas in a mixing bowl. Add sugar, eggs, oil mixing well each time. Sift dry ingredients together and add to banana mixture. Pour in a lightly greased 5x9 loaf pan and bake 55-60 minutes. You can add mix-ins like dark chocolate chips, dried fruit and chopped nuts if you want.

 

What is Ghee?

My friend who is a trained chef switched to using ghee butter. He insisted I start to use it when I cook. He promised that by eating ghee not only was it healthier for us but no one in my family would notice the change in taste when I made the switch.
What is ghee anyway? Ghee is an ancient health food and not at all a fad. Ghee is clarified butter. It is simmered longer to bring out butter’s inherent nutty flavor. The process of making ghee removes the water and milk fats, leaving a high-smoke point (meaning that it can be heated to a pretty high temperature before it starts to smoke) fat. It is nutritionally rich like coconut oil. Ghee has a unique nutritional profile without any lactose or casein. So, people who are lactose or casein-sensitive can use ghee because the process has removed these allergens. Ghee is great to cook with- it has a high smoke point which means when you cook you are not in great danger of causing a kitchen fire (unless you completely turn you back to what you are doing). Ghee is rich in vitamins. In particular, it is rich in vitamins A, D and E. Ghee is made from grass fed cows! Ghee also plays a role in reducing inflammation in the digestive tract and throughout the body. In Ayurvedic practice, ghee benefits the body by creating a more alkaline system that overall reduces inflammation. It’s believed that inflammation is at the root of most diseases we face today including Alzheimer’s Disease, some types of cancer, high cholesterol levels, arthritis and asthma. I like the taste of ghee and hardly notice a difference. But, let me warn you. It’s not low calorie. It’s just a bit better for you! I hope you will try ghee in your next recipe at your next meal.  Let me know what you think!

 

Healthy Lunch Ideas

I am always trying to figure out what to have for lunch that’s easy to prepare and leaves me feeling satisfied. I usually have the same thing, either a non-fat greek yogurt with fruit and granola (a little bit of my homemade granola) or a salad with italian tuna and lots of mixed veggies. These two meals are no-brainers for me and can be eaten at my desk or packed to go. But, I need a change. So, I am going to step up my game and try to incorporate a few new simple ideas that I am sure you will love as well! I am so excited to make this week all about new healthy lunches!
I love salads- and this cilantro lime avocado shrimp is easy and fast to assemble and delicious to eat! Click here for the recipe.
Feel like a wrap. This whole grain wrap with egg and avocado (yes, I can’t get enough of the avocado- it’s creamy and nutty flavor adds life to every meal!) is an easy on the go meal. Click here for the recipe.
I love adding fruit to my salad and right now you can’t go wrong with strawberries and cheese and adding a protein. This recipe calls for grilled chicken but I would love a piece of grilled fish (maybe try salmon). Click here for the recipe.
Kale salads are still “in” and this one is loaded with superfoods that’s easy to make. It is loaded with quinoa, raw almonds, avocado, blueberries, chickpeas, and goat cheese. And it has a lemon dijon honey dressing, Click here for the recipe.

Have any good healthy lunch ideas you’d like to share? I would love to hear from you and share them on my blog!

 

Amazing Energy Balls

This is the recipe for the best energy balls ever! They are easy to make. They are healthy and taste great- you won’t be able to stop at just one!

Ingredients:
1 cup oats
⅔ cup unsweetened organic coconut flakes
½ cup organic smooth peanut butter
½ cup organic cashew butter
⅓ cup honey
1 Tbsp chia seeds
1 Tbsp flax seeds
1 tsp vanilla
½ cup chocolate chips
½ cup dried blueberries
½ cup dried cherries

Mix all ingredients together and roll into balls. Place on parchment paper. Freeze. Transfer to container.
Can be kept and enjoyed fresh for a week - but they probably won’t last that long cause they are that good!  

 

Sunscreen

I have had a sort of mid-life metamorphis. I have started to use sunscreen. It has only taken me 49yrs to realize how important it is to protect my skin from the damaging rays of the sun. What took me so long (I can hear my mother saying as she reads this). Well, to be honest it is part vanity (I look better with when I am not so tan and I don’t want wrinkles or a part of my face cut off for a biopsy), part common sense (the medical reports flood my in-box with news and information) and part the real life knowledge that skin cancer isn’t pretty (I visit the doctor 2x’s a year for annual skin exams).
Just like everything that life has to offer there are the good and the bad and we have to have a balance. The sun can be good for you- moderate sun exposure can increase the vitamin D supply which helps strengthen bones, muscles, and the body’s immune system. Exposure to the sun can also help with some skin conditions. The flip side (the bad) is that the worst consequence of long-term exposure to the sun is the development of skin cancer. Because the sun damage to the skin develops over years, the older you are, the greater the risk of developing skin cancer.
Being smart is the answer. And there are so many products that line the store shelves for the best sunscreen. I recently found an article in the NY Times sharing the best sunscreen. Click here for the information.
The sun has some great benefits and it does make me feel good - it gives me energy, stamina and it lifts my mood. I am not hiding from the sun, just being smarter. I encourage you to do the same!

 

Trying Your Best Isn't Always Easy

I know it’s summer and you have been eating healthy and exercising as much as you can but every once in awhile you aren’t as “good” as you intend to be. Temptations are out there- cocktail parties with fun drinks, summer bbq’s and sweets abound. If you overeat, miss a workout, or gain a pound or two, all hope is not lost. Remember how far you've come! Simply return to your healthy habits and recommit to your plan.

Be Confident: Focus on the strategies that play to your strengths and your skills. You have succeeded in the past, and there’s no reason to let a “slip” keep you on the ground. We all know that past experiences (good or bad) are learning opportunities. You can use these opportunities to tackle new goals with optimism.
Get into a Routine: I like to create a “schedule” both for exercise and meals. It helps me to feel more in control of my day and it is easy for me to follow (especially for the short-term). And it keeps me motivated to stay on course.
Focus on what you're adding to your life: Don’t obsess on what your giving up but rather focus on things like the delicious, healthy meals you are eating and how energized you feel after a workout. Feel proud of the success you have made!
Make your program your own: If you try to do what your friends are doing because you want to be like them chances are it won’t work for you. The more you make your program work for you, the less likely you are to rebel against it. Figure out what it takes — within reason — to make your healthy lifestyle pleasurable and sustainable.

As you continue to commit to your healthy life you can enjoy a lifetime of healthier living and a healthy weight!

 

Get Moving!

The other day I was at the doctor’s office and there was a man filling out a form at the desk. I overheard the receptionist asked if he’d like to sit and he responded that he’d been sitting all day and he’d rather stand. We can all relate to that, right? How much sitting is too much?
Sitting for long periods of time has been linked to a number of health concerns, including obesity and heart disease. Many of us sit at a desk, behind the screen doing whatever it is we do at our desks. Others sit in our car, whether driving carpool or driving to and from our jobs or driving for a living. Many of us have our meals or snack mindlessly behind the desk or behind the wheel. And then sitting in front of the tv is also part of the problem. Sound familiar? What’s the solution?
Here are some ideas:
    1.    Get out and move. Take mini breaks just to get out of your chair.
    1.    Stand while talking on the phone.  
    2.    If you work at a desk for long periods of time, have you ever thought about  a standing desk? I am not sure how I feel about a “treadmill desk” but they are on the market. Click here to see the reviews.
    3.    Take a walk with your colleagues rather than gathering in a conference room for meetings.
    4.    Go out for lunch. And if you don’t have the time to eat out, don’t order in, go and pick it up for yourself.
    5.    Walk to and from your appointments.
Moving, even leisurely movement, can be profound. For starters, you'll burn more calories. This can lead to weight loss and increased energy.
Plus, the muscle activity needed for standing and other movement seems to trigger important reactions related to the breakdown of fats and sugars within the body. When you sit, these responses stall — and your health risks increase. When you're standing or actively moving, you kick the processes back into action.
Hope this has inspired you to get up and go! Especially while the weather is nice, take advantage of it!
 

 

Apple Cider Vinegar

When I was in college, at a party, I could throw back a shot of jagermeister like it was no big deal. As a “mature adult” I gave that up for shots of apple cider vinegar (maybe they taste the same but didn’t leave you with a headache?). I had read that apple cider vinegar was good for your digestive tract and had other healing properties. Who wouldn’t want to do things that made you feel good. We live in a society of “food fads” and so I too drank the “kool aide”. I downed a  shot of apple cider vinegar every day for a few months. I did it because I read that it was good for me. But too much of a good thing is not a good thing.
Here are some ways apple cider vinegar can be harmful if done every day for too many days:
    •    Taking apple cider vinegar every day, especially if you don't drink enough water when taking it in tablet form or if you don't adequately dilute the liquid, can cause throat pain and make it difficult to swallow. This is not a good thing.
    •    Apple cider vinegar can cause potassium levels to fall.  
    •    Apple cider vinegar can cause an increase in episodes of hypoglycemia, or low blood sugar, in diabetics.
    •    Apple cider vinegar can act as an anticoagulant, or blood thinner.
    •    The acetic acid in apple cider vinegar can erode the enamel on your teeth, increasing your risk of developing cavities.
Needless to say I am all for doing things that are good for you. I believe that we should all do as much as we can to feel our best. I don’t mean to sound like a party pooper, and if drinking apple cider vinegar for a week or even two weeks makes you feel better than go for it. But, just know that knowledge is power and that over time, it’s benefits get diminished and can even be harmful.

 

Healthy July 4th Cocktails

Everyone loves a reason to have a party and July 4th is no exception. For many people, the best way to celebrate the Fourth of July is with friends, barbecue, and a few cold drinks. But have you ever thought about the calorie counts and sugar levels for most drinks? And what about beer? I like to have a good time but it’s not worth waking up the next morning feeling bloated, puffy, and achey.
You don’t have to forgo good food or drinks in your effort to stay healthy. There are plenty of healthy drinks that you can have without feeling guilty.


Here are a few to keep you cool and refreshed and enjoying the party:

  • Tequila-Watermelon Refresco- Easy and refreshing. Watermelon is about 92 percent water, but this refreshing fruit is soaked with nutrients. There are significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids. There's even a modest amount of potassium.
  • Red White and Blue Sangria- Loaded with berries which are filled with antioxidants. You can feel good about this drink!
  • Pinya- Baya Slushie- This is a non-alcoholic drink that feels like both a dessert and a beverage at the same time! In a large blender add all these and blend: 1 pound of mixed berries, 1 whole pineapple—remove skin and cut up in smaller pieces (you can also used canned but without the sugar water), ½ cup of lime juice, stevia, or raw honey, to desired sweetness, 2½ cups of sparkling or seltzer water, 3 cups of ice.Blend and serve chilled!

Happy Holiday!
 

 

Snack Time

Snack time is not just for kids. We adults need snacks too! Good snacks satiate hunger between meals which prevent overeating and help to lose weight. Snacks can also be a way to get valuable nutrients you're missing from meals alone.
But, not all snacks are created equal. And timing is everything. So what do I suggest?
Timing: maybe you are someone who likes to eat lunch at 12pm sharp. Then you probably don’t need a mid-morning snack. But if you eat a later lunch, then a small snack before your late lunch is needed. If you eat an early dinner you probably don’t need a snack. Later dinners call for an afternoon snack. You have to find a schedule that works for you. Remember, feeling a little hunger isn’t a bad thing as snacking can prevent that famished feeling that makes people overeat. And eating late at night won't cause weight gain, but overdoing it on your daily calorie intake will.
Include FAT, CARB, FIBER, PROTEIN in every snack. For example, an apple is great, but not by itself. Have a few almonds and you will be set!
Here are a few snack ideas:
Avocado Toast- Take half a slice of whole wheat bread, smear with either some mashed avocado or a few slices and you can top with sliced or mashed hard-boiled egg, some slices of tomato or cucumber and then a sprinkling of chia seeds or sunflower seeds.
Greek Yogurt With Apple and Walnuts- for a snack you don’t need a whole container. You can have a quarter-cup plain nonfat Greek yogurt with half an apple, a few chopped walnuts and a dash of cinnamon.
Banana and Peanut Butter- go easy on the peanut butter (or almond butter or cashew or sunflower butter). One teaspoon is all you need.
Remember, a snack is just that — a snack. It's not a mini-meal. Be mindful that prepackaged snacks like granola bars, protein bars, smoothies, or bags of crackers aren’t always the best option. Think ahead before you have a snack attack!

 

New Ways to Use Protein Powder

Protein helps build muscle and keeps you satiated, and eating various forms of protein (meat, poultry, fish, soy, dairy) can help you do this. But, eating or drinking protein powder is an easy and convenient way to get more of this vital nutrient into your diet. If you are like most people, you think of protein powder as something you shake up with water and chug down after a workout. And while they’re great for that, there are so many other ways to use protein powder.
Here are some easy ways:
Protein Shake- A traditional shake that I blend one serving of flavored whey protein (I prefer the vanilla flavor) powder with either cow’s milk, almond, coconut or soy milk and any fruit of choice (banana, berries, melon).
Cookies- I know, how healthy can this be? Well, I wouldn’t go an eat the whole tray, but these protein based cookies are a great energy boost! Click on this link for the recipe.
Protein Pancakes- I have never been a fan of pancakes, too sweet and leaves me feeling hungrier than I started out feeling. But these pancakes are a great source of energy and taste delicious! Click here for the recipe!

 

It's ok to Play!

There have been times, as silly as this sounds, that I am walking to my garden in my backyard or taking a beach walk that I have an urge to do a cartwheel (and let me tell you, I do!). Really, haven’t you had a similar urge? We, as adults, are quite serious- we are workers, thinkers, problem solvers. We strive for focus and efficiency, trying to stay on task. Being an adult is hard work! When my friend told me that her office had ping-pong tables in the middle of the workspace, for a second I thought this was insane! I thought isn’t she too old to be playing pingpong and maybe she should find a new job. I soon realized that having fun at work is just as productive as working. I am not saying to slack off, but rather we all need to laugh a bit more and indulge in playfulness. Free, open-ended, pointless play is important to all of us at all ages. As adults we can enjoy some of the same benefits that children get from play, like enjoyment, release from stress, or enhancement of memory and imagination. Being creative, spontaneous, fun loving and lighthearted allows one to better cope with stress and have an active and healthy lifestyle. In a recent survey, researchers noted that young adults who had played more as children were more likely to be healthy, to eat nutritious diets, and to get regular exercise. We should all let ourselves play more - or at least be more playful.

 

What to Eat at Nite After a Workout

My husband works late and comes home and often goes to the gym to “unwind” from the day. He returns home and has a late dinner. This can’t possibly be healthy so I have tried to make dinners that are on the healthier side for those late nites.
During your weight training workout you typically break down your muscles and you need the right kind of food for recovery. You need to eat something to replenish nutrients, and help your body recover from physical wear and tear. That means protein and healthy fat (to support your workout and not undo it) within 30 minutes to an hour after your workout. So, what should you eat for a late nite dinner without feeling bloated right before bed. Some great ideas are: tuna salad (hold the mayo), grilled or poached salmon, lentils, eggs, grilled chicken, hummus, and a yogurt smoothie are some options.
Here are some easy meals that don’t require much doing:
    1.    Quinoa bowl- combine 1 cup cooked quinoa with 1 cup roasted sweet potato, 1 cup of your preferred roasted veggies (I like roasted eggplant, zucchini and asparagus),  1/3 cup avocado, and 3 ounces grilled chicken.
    2.    Almond butter quesadilla
    3.    Caribbean chicken salad
    4.    Roasted butternut squash with lentils and walnuts
    5.    Strawberry oatmeal smoothie
What do you like to eat at nite after your workout? Make it healthy!

 

The Sunshine Vitamin

Happy Memorial Day! The “official/unofficial” start to our summer season! Oh how I love summer! It’s easy to motivate when I feel the warmth of the sun. It’s like instant happiness! That’s why it’s important to get your dose of Vitamin D. Did you know that it’s produced in your skin in response to the sunlight (many call Vitamin D the sunshine vitamin!). Naturally, your body produces vitamin D when it’s directly exposed to sunlight. Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorous, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
Besides getting vitamin D through sunlight, you can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood. And, it’s easy to eat fresh fruits and vegetables in the summer time mainly because they just taste better when the sun is out! Some sources of Vitamin D are salmon, sardines, egg (the yolk), shrimp, milk (almond if you don’t do cows milk), yogurt, green leafy veggies, orange juice, whole grain oats (including oatmeal) and nuts.
So now that summer is here- get your dose of sunshine and eat right too! Get happy- it’s easy!

 

Will Eating Dairy Make Me Fat?

Will eating dairy make me fat? I get asked this question quite often as my clients try to lose weight. There are so many mixed messages as I look through the books at Barnes and Noble and read online. How can one possibly know the answer.
So I try to make it simple. I ask my clients if they like dairy. If the answer is “no”, it upsets their stomach or they don’t like the way cheese smells or the texture of either yogurt or cottage cheese just doesn’t do it for them, then I tell them simply- don’t eat it. There are plenty of other foods to eat that will yield the same benefits as dairy. For example, dark green vegetables such as broccoli can contain high concentrations of calcium.
If my clients say that they like dairy, then I tell them to eat it in moderation. I have to admit, that when I am abroad in a European country, there is nothing better than a fine cheese (not a wedge of kraft) paired with some fruit, crackers and a nice glass of port wine to wind down a meal. But this is not for everyday- it is a simple pleasure. What about gelato? Ok, well, in Italy that’s ok to have, just so long as you aren’t in Italy every month! What about yogurt. Only a non-fat plain (no fruity sugar added) yogurt (I love greek yogurt) and I add my own fruit (or I add it to a smoothie that I make with fruit). I enjoy this for either breakfast or lunch. There is so much protein and tons of vitamins and minerals that it is an easy meal. And, an important note is that yogurt is good for your bones! As we age it is even more important to have strong healthy bones. A good short article found in the NY Times is worth a quick read. And I Iove a bowl of 1% or 2% cottage cheese with either the sweet tropical fruits or berries or as a savory with tomatoes, cukes, and avocado and a slice of whole grain bread as an easy meal or snack.
So, what’s the answer- no dairy won’t make you fat. Eat in moderation and enjoy what is good for you!