Tuesday, October 5, 2010

Breast Cancer Awareness Month


As many of you may know, it is breast cancer awareness month. Breast cancer is the most common cancer amongst women and cancer as a whole, is the second leading cause of death amongst women. (second only to heart disease)

Several months ago, my OBGYN suggested that my mother who is a breast cancer survivor, take the BRCA test to determine whether or not she carried the gene. If she did, then it was likely that my sisters and I did too. My mother was reluctant to take the test, afraid to know the "fate" of her daughters, but after some coaxing, she agreed.

Several days after the test, my sisters, mother, grandmother (who is an ovarian cancer survivor) and I, received the good news that my mother did not carry the gene, and therefore it was highly unlikely that my sisters and I would.

Although the news may have seemed good at the time, it did not mean that my sisters and I were in the clear. My mother had breast cancer without the gene, proving that there is more behind breast cancer than simple genetics.

Even though symptoms may seem to come on abruptly, getting sick is not something that just happens suddenly. It is a gradual process, which is why it is important to take preventative measures now. The best part about taking preventative measures is that while they reduce our risk of disease, they also help us to feel better on a daily basis.

Below I list 13 foods that if consumed regularly can reduce our risk of not only breast cancer, but other cancers as well. As Hippocrates once said "let food be thy medicine, and medicine be thy food." And the best kind of medicine in my opinion, happens to be preventative medicine.

13 foods to eat regularly

1.Spinach
2.Garlic
3.Tomatoes
4.Grapes
5.Dark cherries
6.Green tea (Decaf is best)
7.Flaxseed ( sprinkle over your cereal, yogurt, oatmeal, or smoothies)
8.Broccoli, cauliflower, and other cruciferous vegetables
9. Foods with beta carotene such as oranges, carrots, and sweet potatoes
10.Kale
11.Raspberries
12.Lemons
13.Red wine.(without going overboard kinda like I made the mistake of doing a few weeks back at a wine and jazz festival) It has polyphenols that may protect against various types of cancer.

With the list of foods to consume, always comes a list to avoid:

5 foods to reduce/avoid

1. Alcohol (does not include red wine mentioned above. However, everything should be done in moderation.)
2. High glycemic starches (white rice, white bread, white potatoes,refined sugar, and sugary products.)
3. Residual hormones found in non-organic dairy products, meat and poultry.
4. Processed meats and bacon
5. Foods made with hydrogenated oils such as french fries and donuts

**Exercising regularly, keeping a positive outlook, minimizing stress, and taking a multi vitamin will also help to reduce risk. Women 40 years and older should get a mammogram every 1-2 years.
Women who have had breast cancer or other breast problems or who have a family history of breast cancer might need to start getting mammograms before the age 40. Talk to your doctor about when to start and how often you should have a mammogram.

Please share this post with friends and loved ones. You could end up saving a life!

And for those of you keeping up with the facebook breast cancer awareness frenzy, I like "it" on the night stand. :)

Friday, October 1, 2010

A day in the life

People often ask me what I eat on a normal basis. Although I eat well the majority of the time, I am not perfect, and as a citizen of the modern world, it makes it difficult to eat well every single day.

Friends can attest to my absolute weakness for all things cream puff or gyro, and while I no longer crave these, I will still find it extremely difficult to say no when placed before me. On special occasions, I will often make an exception. However, lately the special occasions have been outweighing the ordinary ones, which is why it is important to seek healthier alternatives to the foods we hold dear to our hearts when possible. Take my raw chocolate-coconut truffles for example-These were a healthy way to satisfy the needs of the brownie chocolate lover inside of me!
But when we are out and not in control of what is being served, and just really, really, really want the chocolate cake, remember portion control. A piece of cake the size of your head will be no more satisfying than a small slice unless you are famished. Trust me!

However tempting the chocolate cake, gyros, and cream puffs in life can be, eating healthfully always ends up feeding us more. So without further a do, here is a look into a good day of eating for me...

Early Morning Before Work
7:15am- alarm goes off, 4 snoozes later, I rise, do a few short stretches/yoga poses to get the blood flowing and head to the shower.
7:50- I make my way to the kitchen to make my daily morning smoothie. This week it has been kale, bananas, almond milk, and water. Other days might be banana, spinach and blueberries, or collard greens and mango. (Whatever I happened to buy that week)
I continue with the rest of my routine and walk 20 minutes to work. (New Yorkers have a higher life expectancy due to all the walking we do. So for those of you living in the burbs, try walking to the places that are within reasonable distance to your home)

Morning at work
I fill up my Klean Kanteen with water and continue to drink and refill, sometimes adding fresh lemon juice, until around 10:00am, when I start to feel hungry. That’s when I will have some fruit (either an apple or a cup of berries) and a handful or two of raw almonds or cashews. I also keep brown rice cakes and green energy bars on hand, for the mornings when the fruits and nuts just aren't enough.

Noon at work
By noon I can feel my stomach growling and am ready for lunch.
Lunch today consists of an arugula salad with cucumbers, tomatoes, alfalfa sprouts, lemon juice, dill, red onion, and extra virgin olive oil. After my salad I usually wait 10-15 minutes before having something a bit hardier. Today I have mashed sweet potatoes mixed with organic apple sauce and cinnamon. Other days might be an ezekiel english muffin with almond butter or homemade hummus, or sometimes a serving of quinoa with veggies.

Afternoon at work
I continue to drink water throughout the day, occasionally throwing in some decaf green tea into the mix to change it up a bit.
By 3pm, I’m hungry again and have more fruit, nuts, or veggie sticks on hand. Some days I am hungrier than others and might head out for a a fruit smoothie or Greek yogurt. Other days I feel like I can use more energy and might get a green juice.

Evening at home
On a good day, I get home by 5:45 and am ready for dinner. Last night consisted of a salmon burger, an avocado and baby spinach side salad, and some veggies, (usually broccoli or steamed kale with lemon juice and garlic)Other nights consist of homemade soup with ezekiel english muffin and salad on the side, a Quinoa stir fry, or any other healthy creation I can devise with what is in my fridge.

If I feel hungry for something sweet after dinner, I’ll usually have some organic apple sauce with cinnamon and a little later on in the night green tea with a bit of honey. Other nights I might make myself another green smoothie.

If it’s a yoga day, I will have a green energy bar or banana to hold me over after work, and head to class. When I get home I will make the above, but will make sure I’m also drinking plenty of water and/or coconut water as I do Hot Yoga and need to hydrate!

So that is a typical day of eating for me. What is a typical day of eating like for you? Where might you need support?

**Please note that everyone is different and what works for me and my lifestyle may not work for you. This is not at all an essay on what everyone should be eating on a daily basis, but rather an answer to the queries I often receive on what a typical day is like for me. For those of you with specific health concerns, please email me at healthlegume@gmail.com

Thursday, September 2, 2010

Decadent Raw Chocolate-Coconut Truffles

Some of you might be familiar with Raw Foodism. Social networks such as "we like it raw" and "Give it to me Raw" are home to thousands of people who have been successful on a raw food diet. For those of you who are not familiar with Raw Foodism, it is a lifestyle in which one consumes mostly or ALL un-cooked, un-processed, and often times all organic foods.

By now you understand the significance of eating un-processed and organic foods, but why go mostly Raw?

Cooking food significantly reduces the vitamins and nutrients found in plant foods and when food is cooked in temperatures over 116 degrees Fahrenheit, the natural enzymes are destroyed. (Enzymes start to degrade in as little as 106 degrees F)
As a result, the body must rely solely on its own enzymes to digest the food, and will work over time to do so--often times leaving the body feeling rather sluggish.
This is why people on a predominately raw diet report increased levels of energy and vitality.

Other health benefits include:
-weight loss
-Reversal or termination of the advancement of many chronic diseases, including heart disease and cancer
-Improved Immunity
-Improved digestion

While I could never go 100% raw, especially with fall just around the corner, about 65% of the food I consume on a daily basis is raw. For me, this consists of raw fruits, veggies, and nuts, which is a cinch to maintain. However the possibilities are endless and the benefits are many!

Salads, guacamole with carrots and celery for dipping, fruit smoothies, green juices, etc. are just some examples of delicious raw foods. However, it gets even yummier than that!

For months I've been reading about all the scrumptious raw food dessert recipes out there, but most require a food processor. Determined to make these treats myself, but unwilling to pay 300 bucks for a decent food processor, my mom dug up her old cuisine art and re-gifted to me. (Literally one of her bridal shower gifts circa 1975)
Despite its retro colors, it works fabulously and I recently whipped up the most decadent chocolate-coconut brownie truffles ever. The original recipe was taken from a friend, but I added my own twist, and the end result was a gorgeous platter of delectable, guilt-free, treats!

Ingredients:

1/2 cup Raw Cacao powder (raw cacao powder is chocolate in its unadulterated, unprocessed state. It's an antioxidant power house and therefore the greatest way to eat chocolate!)
1/2 cup Extra Virgin Coconut oil
1/4 cup raw Maca Powder-Optional (Considered to be the "super food of the Andes" it is an adaptogen, supports the immune system, and is thought to promote sexual function and libido)
12 dates
1 cup walnuts
1/2 coconut flakes
1/4 Chocolate flavored Vega Optimum Health Formula- Optional (although this made an already healthy dessert even healthier, this is not necessary for taste)
2 tsp agave nectar
1 tsp organic vanilla extract
1/4 cup water for binding

-Process all the ingredients together but omit nuts and coconut flakes
-Shape into truffle sized balls and set aside
-Next, process the walnuts and coconut flakes on a lower speed (or for less time, depending on what kind of food processor you have) so that they are broken into tiny pieces
-Place the nuts and coconut onto wax parchment paper
-Roll the truffles through the nut and coconut mixture (This may require you to lightly dab the truffles in coconut oil or water to ensure the nuts and coconut stick)
-Place in fridge for at least 20 minutes (or freeze if desired)
-Eat with guilt free gusto and pleasure!!!

Feel free to omit some of the ingredients and/or add your own. I bet bananas would taste absolutely fabulous in this concoction!

I can't wait to share some more experimental raw recipes with you!

Thursday, August 19, 2010

feel like ass(partame)


Monday morning, 9:02am. I quickly drop my purse at my desk, turn on my computer, and rush my lunch off to the kitchen fridge. On my way there I can smell the coffee brewing away. While I totally get why most people love the smell of coffee, it tends to make me feel sleepy and kind of dirty. I guess that’s because I associate coffee with bath robes, heavy eyes, and bad breath.

While I make room for my lunch in the fridge, someone is standing next to me, pouring a very generous amount of Equal into their cup of coffee. Another woman is sprinkling Splenda packets on top of her otherwise healthy bowl of oatmeal.

As I rush back to my desk, I can’t help but notice the coffee cups already stacking up on my co-workers' desks. I’m also surprised to see several people drinking diet-coke this early in the day...

... And that’s when I decided that I need to blog about the dangers of artificial sweeteners, specifically, those of Aspartame.

For years, people have been using Nutrasweet and equal, (aka Aspartame) in replace of table sugar, and trading in their regular coke for diet all in the name of losing or maintaining a desirable weight. HOWEVER, what most people don't know is that Aspartame actually suppresses the hormone that notifies our body when it's full. So while the Aspartame itself doesn't directly cause weight gain, it can cause us to eat more!

But increased appetite is the least of our worries when it comes to Aspartame. As discussed in Skinny Bitch by Rory Freedman and Kim Barnouin, Aspartame, the most dangerous of all artificial sweeteners, was initially rejected by the FDA. However after some shady bribery, manipulation, etc., the FDA finally gave in and approved it. BUT with their approval came a list of 92 side effects, 11 of which are named below:

• Memory loss
• Nerve cell damage
• Alzheimer's Disease
• Migraines
• Reproductive disorders
• Brain lesions
• Weight gain
• Food cravings
• Depression
• Schizophrenia
• Seizures

Additionally, many studies show a link between Aspartame consumption and cancer. (Aspartame may as well be a black box drug.)

So there you have it. Aspartame (along with other artificial sweeteners such as sucralose, saccharine, and Acesulfame K ) make you feel like ASS and are no good for your health. But by all means do not be mistaken. I'm definitely not saying to suck up the empty calories and drink regular soda or douse your morning lattes with table sugar instead. Refined sugars come with their own list of dangers. So what are the sugar lovers out there to do?

The health coach in me would say to crowd out the unhealthy coffee and soda habits by drinking more water and herbal teas. I would also suggest eating fruit to curb your sugar cravings, or drink green smoothies in the morning for a nutritious and delicious energy boost. However, not everyone will be open to this right off the bat, and making changes like these take time. So instead I'd like to introduce you to a few guiltless ways of satiating that pesky sweet tooth.
Drum Roll Please....

Stevia!

Stevia is a 100% natural, low calorie sweetener that is even sweeter than table sugar! (so use sparingly). And the real treat is that it doesn't effect blood sugar levels at all! It's great in tea, coffee, smoothies, for baking, and would probably even taste great over my co-worker's oatmeal! I'd Choose organic when possible.

Other options include raw honey and organic maple syrup. Both are great for cooking and baking!

Agave nectar-The Jury is still out on this one, however it has a relatively low glycemic index compared to refined table sugars and is much sweeter which allows you to use less.

While these natural sugars are certainly better for your health, balance is key, and just as you wouldn't down a bottle of celtic sea salt in a day, you definitely don't want to go crazy with sweeteners either!

If it's soda you are still after, I'd try jazzing up club soda with lime, berries, mint leaves, etc. However, I firmly believe if you start becoming conscious of your sugar cravings, seek healthier alternatives like those mentioned above, and drink plenty of water, the soda addiction will pass with time!!!

To a sweet, healthy life!!!

Monday, July 26, 2010

Love, Loss, and Gratitude

So much has happened in this past week. From losing an old high school friend to graduating from the Institute of Integrative Nutrition, I am overwhelmed from these extreme highs and lows. The only common denominator between these two very different events has been the notion of love and gratitude and for that reason only, I am writing about them in conjunction.

Even though Alex and I had lost touch over the years, I still consider him to be a good friend. I know I'm not alone when I say that he was one of those people that leaves a lasting impression on your heart, and I will forever be grateful for having known him. Always quick to share a smile or a laugh, he was adored by all that he met. Kind, funny, and smart, are just some of the words to describe Alex, and my heart goes out to his closest friends, family, and his beautiful girlfriend who has been nothing short of courageous and strong through this most devastating time.

Alex’s untimely passing taught me to not take the people we love for granted and to live each day to its fullest. And while he was here, he demonstrated just how far a smile and a laugh can go.

I applied these lessons to my graduation weekend and am filled with so much gratitude for having gone to this school. There was more love flowing through the room than on any other class weekend, and I’m truly lucky to have met some of the most genuine, passionate, kind, and amazing people (not to mention, fabulous dancers) through this program, some of which I know I will be friends with forever.

After our last day, several class mates were taking a trapeze lesson along the Hudson River. A little hungover from the previous night’s graduation celebration, and quite frankly a little scared, I debated whether or not to join the crew.

I finally came to the conclusion that life is short and bit the bullet. I also thought back to the time when I saw "Beatles Love" in Vegas and decided that being an acrobat was hands down the best job anyone could ever have. So... unprepared in daisy dukes (I wonder if trapezing in jean shorts is as big of a faux pas as skiing in jeans) I took the plunge.

The hardest part for me was climbing up the ladder, and finally jumping off the ledge. I thought that each time I went up there, it would only get easier, but instead each time was scarier than the last. Although a little dramatic, I felt like I had cheated death already (or at least a serious injury). Why repeatedly put myself out there on the ledge? But mostly I think this was just an excuse for a fear of failing.

For some reason I struggled with the last sequence where you are swinging by your knees, let go, and reach for the arms of the catcher. My heart was racing, my timing was off, and I just simply couldn't complete the catch. I let my fear get the best of me, and was disappointed in myself. My friends however, refused to let me leave without succeeding, and convinced me to attempt the catch for a third time.

This time I took a deep breath. I thought of Alex who although I firmly believe is living on in a much better place, will never again feel what it's like to be inside his body. He will never have the opportunity to stand high above the greatest city in the world with the sun beaming down on him, and then and there I decided not to take this moment for granted.

"READY!" yells the instructor. I bend my knees, "HEP!" he calls out, and this time without hesitation, I plunge off the ledge, and as I’m swinging along reaching for the instructor, I’m alive, conquering a fear and succeed at the catch.

Although I don’t see myself going back to the Trapeze School of New York anytime soon, I left feeling calm, happy, and grateful. Calm because It was over, happy because I did it, and grateful because of who I got to experience it with. (We missed you Jamie :))

I dedicate my triumph over my fear to Alex, and hope that right before his accident, the sun was beaming down on him, the wind was through his hair, and he felt more alive than ever.

In life we can either come from a place of fear and hesitation, or we can live life to its fullest by coming from a place of love, bending our knees, and jumping at the "Hep" of the universe. From now on, I will do the "ladder."

Thursday, July 15, 2010

Meet Guinness!



My sister and brother-in-law just bought an adorable new puppy. A Flat Coated Retriever named Guinness! The excitement of their newly purchased home was quickly over-shadowed by this little bundle of joy.

The running joke has been that my brother-in-law's Irish side will call him Guinness, while my all Italian side will lovingly refer to him as Guinny. (Not exactly PC, but funny none the less.)

Never having a dog of my own, (even after wishing for one over 15 consecutive birthday cakes) I am especially excited about the newest addition to our family, and want to make sure we take the best care of him possible.

A few weeks ago I was talking to a friend from school who told me that she takes her dog to a holistic Vet. She then shared a tip with me that her veterinarian had shared with her; "thoroughly wash your dog's bowl after meal time and store in a high place."

The reasoning behind this is that dogs (like humans) salivate when they smell food, which is necessary for proper digestion. By not thoroughly washing the dog's bowl after it has eaten, the smell of food will always be lingering and the dog will grow immune to it. Therefore when it's feeding time, the dog will not produce a sufficient amount of saliva. This can lead to digestive issues and other complications.

Washing the bowl, however, is not enough. Due to a dog's keen sense of smell, it becomes necessary to store the bowl away in a high place until it is time for its next meal.

Although I still haven't found a way to wean my sister and brother-in-law off of potato chips and hot pockets, they've taken my advice on the dog bowl. Won't you do the same for your pooch?

Tuesday, July 13, 2010

forgiveness

A friend recently shared an idea that has had a profound impact on the way I view things. He said that holding a grudge or wanting revenge, is like holding on to a hot piece of coal. You're waiting for the perfect opportunity to throw the blistering piece of coal at the person that wronged you, but as you wait, you're actually the one getting burned.

This got me thinking a lot about the importance of forgiveness. When we harbor negative thoughts or hold grudges, we become angry, bitter, and unhappy people living in the past, rather than in the present.

When someone has wronged you, the wronging exists only as it is happening in the present. Once it's over, it only exists in your mind. This is not much different from a little kid being scared to go to sleep after seeing a horror movie. Even though the monster may have been killed at the end of the movie, memories of previous scenes still leave them haunted. All that ever comes of this is a bad night or several bad nights of sleep. When the morning comes and everything is as it was before the movie, the loss of sleep over something that does not exist seems so silly. Similarly when we finally learn to forgive, the days, weeks, months or years of pent up frustration, anger, or hurt seem equally foolish.

Withholding forgiveness is choosing to remain a victim of someone Else's wrong doings. It's like feeding yourself poison and expecting the wrong doer to die.

We cannot find peace and joy until we are willing to let go and forgive. If we view the world as a happy, fun place filled with wonderful people, that's what our lives will be made of. But if we choose to view life as a struggle, and the world a place where we are always led astray and wronged by others, our realities will be all but peaceful and happy.

Think of any ill feelings or resentment you may have for someone. What are those feelings doing other than fueling your anger or adding to your sadness?

At the end of the day we are ultimately responsible for our own happiness. We cannot let one person's unkind or unjust words or actions dictate the way we view the world, and we should learn to meet affliction with affection. Resentment, bitterness and negativity will only lead to more hurt and betrayal. Just as laughing and smiling can be contagious, so can negativity. So choose to laugh and smile, and let go!

Thursday, July 1, 2010

The process of eliminating the processed- Part 2

(This is a continuation of the previous post, so be sure to check out part 1 if you haven't already done so!)

Hopefully some of you are well on your way to eliminating the processed. Only 6 more steps to go! Just keep in mind that this is not a race. It's not uncommon to experience certain detox symptoms when weaning yourself off of a highly processed diet. Go at your own pace and be patient with your body. Note how you feel in the passing days, weeks, and months.

Step # 5- Know the difference between real healthy food and fake healthy food.

Even though you are now making healthier choices, it is still very easy to fall head first into this trap. The rule of thumb with this one is to read labels. If you don't know how to pronounce the ingredients or it's loaded with sugar, chances are it's a "fake healthy" food. A few common culprits are fruit juices, vitamin water, granola, and some breads.

Fruit Juice

You'll want to make sure that any juice you purchase is 100% pure juice. Most brands contain only 30-40% juice, which means the rest of the bottle contains sugar, water,preservatives, and corn syrup. Instead of hydrating you as a drink should, these actually can lead to dehydration! (Not to mention all the other harmful effects that processed sugars have on our health)
Your best bet is to choose 100% organic juices or to invest in your own juicer!

Vitamin water

This seemingly healthy promise of flavorful, vitamin infused water is actually anything but. Each bottle contains 100 calories of high fructose corn syrup, making this comparable to soda on the "health scale". If you're looking to jazz up your water, try adding lemon or mint leaves.

Granola

The word itself just sounds healthy, and if made from whole grains with small quantities of natural sugars, it can be. However, many commercial granola and granola bars can be no better than your run of the mill candy bar, so read those labels carefully. The more sugary and sweet the ingredients, the less likely it is to be good for you.

Whole Wheat and Multi-grain breads
While these are healthier alternatives to bright white wonder bread, they aren't exactly healthy. If you've ever read the ingredients on the back of the package, you'd see that most brands contain preservatives and high fructose corn syrup. Additionally 'Multi grain' does not mean it's made with whole grains unless it says so somewhere on the label. If it's not made from true whole grains, you are missing out on the bran and the germ (which is where the majority of the fiber and nutrients are found). Look at the fiber content of the bread and if it is 2 grams or less per serving it is highly unlikely that it is whole grain. Instead of tumbling head first into this trap, try Ezekiel bread, kamut bread, spelt bread, or organic rye.

Step # 6-Add, Add, Add and learn to enjoy the kitchen!

So at this point maybe you've eliminated soda, swapped out your white rice for brown, your sweet and low for Stevia, and are making a conscious effort to read labels on packaged goods. But now it's time to really focus on adding things into the diet--gorgeous things like dark leafy greens, vegetables, fruit, legumes, seeds, nuts, extra virgin olive oil, salmon, and whole grains.
Why not pair your daily sandwich with a spinach, avocado, and tomato side salad? Once or twice a week try making a green smoothie in the morning for breakfast instead of your usual toast, oatmeal, or eggs.(check out my blog post "Morning Ritual" for more info on green smoothies)
Instead of snacking solely on your raw chocolate bars, try changing it up a few times a week by snacking on nuts, seeds, and fruit. Learn different ways to prepare wild caught fish rich in Omega 3s and incorporate into the diet once or twice a week.
Contrary to popular belief, eating healthfully does not have to limit you to "rabbit food", and balance is key. While leafy greens are amongst the best things on earth for us, there are so many other wonderful and nutritious whole foods out there, and endless ways to prepare them! Pick up a few healthy cook books and start experimenting. Keep it simple. Most nutritious and delicious meals don't take very long to prepare. However, if time is still an issue, cook in bulk! If you're making a brown rice and veggie stir fry for dinner, why not make a little extra for lunch to enjoy the following day? Or use the left over rice to make a breakfast porridge with cinnamon, honey, almond milk, and fresh fruit. Revisit Step # 3 of the process. Are you familiar with your local health food store? Are you starting to experiment with new and exciting health foods?


Step # 7-Be mindful when dining out

Despite Step # 6, there are still going to be many who choose not to cook or lack the time to do so. These individuals inevitably will find themselves dining out more often.
When ordering, check in with yourself. What does your body really need? Rate your hunger, and order accordingly. Try to choose the healthiest option on the menu. Instead of the burger, choose fish with a side of veggies. Ask if they can steam the broccoli rather than dousing it in butter. Order a salad as your appetizer instead of the fried calamari. While it's certainly OK to indulge in your favorite foods every once in a while, it is important not to make this a habit, especially if you find yourself eating out multiple times a week.
Additionally there may be a few organic or locally grown restaurants in your community, and chances are there are more than a few if you live in a larger city.
Another good option is to hit up your local health food store. Many have pre-made dishes and/or salad bars. (Just be sure to read the ingredients on the pre-made meals to avoid the "fake healthy" trap.)


Step # 8-Go Organic

Throughout the first 7 steps, I've casually tossed around the word "organic". However, it's now time to really focus on this aspect. Many people are reluctant to purchase organic foods, arguing that they are too expensive. While I do agree that there are certain foods that are ok to go conventional with some of the time, I've listed a number of foods below that I highly recommend going organic with.


Potatoes: Commercially-farmed potatoes are some of the most pesticide-contaminated vegetables. Studies show that potatoes still carry high levels of residue even after being washed and peeled.

Peanut butter: More than 99 percent of peanut farms use conventional farming practices, including the use of fungicide to treat mold, a common problem in peanut crops.

Ketchup: A standard family staple, ketchup accounts for a large part of the household vegetable intake. About 75 percent of tomato consumption is in the form of processed tomatoes, including juice, tomato paste, and ketchup. The Lycopene found in tomatoes is full of health benefits, but when artificial sweeteners and preservatives are added, the benefits decrease. Recent research indicates that organic ketchup has about double the antioxidants of conventional ketchup.

Animal products (This includes milk products and eggs): Animal products are tested to have higher residues of all herbicides and pesticides. This is because the livestock are fed conventionally grown produce The chemicals then end up concentrated inside of the animals' body parts. (which we later consume)
Additionally, many farmers who raise livestock use antibiotics to treat animals that are sick or at a high risk of becoming sick.

A few more products that I would definitely go organic with due to high amounts of chemical residue include: Apples,Peaches, Bell Peppers,Celery, Nectarines, Strawberries, Cherries, Kale, Lettuce, Grapes, Carrots, and Pears.
An even better option is to buy locally from your farmer's market. Many times the local farmers grow their crops without pesticides but have not spend the time and money needed for an organic certification.
When we buy organic locally grown foods, we are getting fresher foods instead of something that has traveled hundreds or thousands of miles. We are also helping small farmers make a living. Furthermore, when you check these products out at the register, you are actually voting for healthier, organic options.
The short term goal of eliminating the processed is for your own personal health and well-being. The long term goal is to make organically grown, healthy, and unprocessed food more widely available in our communities. So contribute to this process what you can!

Step # 9- Seek Support!

Going from a processed, main-stream diet to a healthy and natural way of eating can be challenging. Pair up with a friend and support one another!
Another option is to find a health counselor. With so much information out there about what's good and what's not, you may still feel overwhelmed. As a Holistic Health Coach, I can help ease this transition and create a supportive environment while you adapt to a healthier lifestyle that works best for your unique and individual needs. To sign up for a free health history consultation, email me at healthlegume@gmail.com or respond to this post! You may also check out my website www.healthlegume.com

Step # 10-Spread the word.

Share this information with your friends, family, and co-workers to create a ripple effect!
In ten years from now I hope to walk out of my office building, go to rest stops, malls, and airports alike and have the option of healthy, organic foods. I hope for obesity to be a thing of the past, and I hope for people to be happier, healthier, and just plain vibrant!


Have fun implementing these changes and notice how much better you start to feel over time!!

To your Health!

Monday, June 14, 2010

The process of eliminating the processed-Part 1

My mom had a dream that I wrote a book, entitled "The Process of Eliminating the Processed." It's funny how creative we can often be in our sleep.
Perhaps my mom's dream was a premonition, and something I'll pursue in the future, but today, I'll settle for a Blog Post!

Processed food can be defined as the following:
Any whole food that has been chemically altered in order to lengthen its shelf life, lower production costs, and make it look more appetizing to the consumer. This not only results in a reduction in nutritional value, but also results in harmful toxins.

My office, located on 33rd and 6th...literally the corner of hell (I miss working in SoHo) is probably one of the more toxic parts of Manhattan. Aside from the smell and the filth, there are no healthy places to eat for blocks.

Once out the revolving doors, your options consist of pizza, subway, KFC, gyros, Bodega Delis, street meat, or Tim Horton's. Now certainly those of us dedicated to our health may take the extra 15 minutes to walk to a healthier place, but the people who have not started down this path will inevitably chose the former, and to no fault of their own.

Now think if the opposite were true. If we could walk out of our office buildings and have the choice between juice bars, organic cafes, and health food stores, we would grow to love these places. Very few of us would take the time to find the nearest Subway or Starbucks, and we'd all be happier and healthier. Unfortunately, we have a long ways to go.

When taking a road trip you're pretty much screwed, unless you've prepared your own snacks. I've yet to see a rest stop that had a healthy option. Rest stops, malls, and airports alike are filled with all kinds of processed fast food junk. The Typical line up is McDonald's and/or Burger King, Sabarro Pizza, Roy Rogers, taco bell, and Starbucks. No wonder America is the fattest country in the world!

Now some of you might be thinking that fast food is often the best part of a Road Trip, and believe me, I once shared a similar view! I'm ashamed to admit that there were days when I would buy microwavable white castle burgers from the Supermarket and would be in heaven with every bite. In college, I once consumed a gyro for lunch nearly every day for two weeks straight, until one of my friends suggested it might not be the smartest thing to do. But once I started to eliminate these foods, and learned that healthy food can be delicious and fun, these cravings started to subside!

Instead of craving pretzels, I started to crave fruit and kale chips. Instead of sugary iced tea and Gatorade, I chose water, herbal teas, and green smoothies. But this certainly didn't happen over night. It is a gradual process. So in attempt to shift this rant like post to a more positive tone, I'd like to share with you today the first four steps of the "process of eliminating the processed".

Step # 1-Drink LOTS of Water

Often times we mistake thirst for hunger. Instead of reaching for a glass of water, we reach for a snack. Water is so vital to our health but yet so many of us neglect to get an ample amount. The rule of thumb with water is to drink half of your body weight in ounces. For example, if you weigh 150 lbs, then you should be drinking 75 ounces of water per day. You'll begin to fill up on water and will be less inclined to reach for that bag of pretzels or cookies.

Step # 2: Choose one thing in your diet that you consume on a regular basis that you KNOW is not good for you, and slowly start to reduce your consumption.

Are you a coffee drinker? If so, do you drink more than one cup a day? Don't just quit cold turkey. Start off small. If you drink three cups a day, cut down to two cups a day...Replace your third with green tea. Once you are comfortable on two cups, reduce to one and replace second cup with green tea. Then eventually replace the green tea with decaffeinated green tea.
Are you a candy bar addict? Replace your candy bars with organic dark or raw chocolate, or with a health food bar. Company's like Greens+ energy bars, Raw Revolution organic live food bars, or Go Raw bars are delicious and healthy!

Step # 3: Familiarize yourself with your local health food store.


Whole Foods and Trader Joe's are the most prevalent, but many cities have smaller, privately owned health food stores. The Westerly on the Upper West Side and Lifethyme in the West Village are amongst my favorites. It's kind of nerdy, but I actually look forward to my weekly shopping sprees. Learning about different health foods, experimenting with different super foods, and being in control of what I am putting into my shopping cart, and therefore my body, is something I find to be both exciting and therapeutic.

Health food stores can often be overwhelming or intimidating. Don't be afraid to ask questions. Also, many health food stores may offer personal tours. You'd be amazed at all the foods you've probably never even heard of! Pick something new up and incorporate it into your diet.

Step # 4-Evaluate the foods you do not intend to cut out. Pick one or two products per week and choose a healthier option.

For Example:

Week # 1
-Switch from white pasta to organic whole-grain pasta.
-Switch from white bread and whole wheat bread to Ezekial bread (These are made from sprouted whole grains and can be found in the frozen section of your health food store)

Week # 2

-Switch from white rice to brown.
-Switch from Skippy to organic peanut or almond butter.

Week # 3
-Instead of Jelly, try honey.
-Instead of regular refined table sugar, try Agave nectar or stevia. Agave enters the blood stream at a slower pace and therefore does not create the sugar highs and crashes associated with table sugar. Stevia does not effect your blood sugar level at all and is even sweeter than table sugar!

Week # 4
-Switch from sugary processed cereals to plain oatmeal (you can sweeten with fruit, or honey and cinnamon)
-Switch from Refined Table Salt to Sea Salt

Week # 6
-Switch from cooking with Canola Oil and vegetable oil to Extra Virgin Olive Oil and Coconut oil
-Switch from Pasteurized cow's milk to Almond or coconut milk

Small and gradual changes like these can go a long way!


Stay tuned for the next steps of the process of eliminating the processed!

Monday, May 24, 2010

Masaru Emoto and bringing back grace....


Growing up, we always said grace before dinner as a family. I remember getting yelled at if we dug in before it was said. Sometimes my sisters and I would get a bout of the giggles watching our parents bow their heads down in prayer, or we would make up our own “silly” versions to lighten the mood.

On days when I was feeling more “mature”, I thought of grace as a way to remind ourselves that there were starving people in the world. We were the lucky ones who had our “daily bread” and it was only right to show our gratitude.

As we got older and busier, family dinners became less frequent and grace somehow grew into a tradition reserved solely for the Holidays.

When dining with other families who still say grace at every meal, I feel nostalgic for what was once my own family tradition, and find comfort in reflecting on the meal I am about to receive. But as a Manhattan-ite who doesn’t have a family of my own to feed, (let alone a kitchen table) It never occurred to me to incorporate this ritual into my own meals.

However, after learning about the philosophy and study of Masaru Emoto, I feel motivated to bring grace back into my life, and in doing so may bring about more good than simply giving thanks.

Masuru Emoto is known for his claim that directing words or thoughts at water droplets before they are frozen will cause images of the resulting water crystals to be either "beautiful" or "ugly" depending upon whether the words or thoughts were positive or negative. Emoto claims this can be achieved through prayer, music or by attaching written words to a container of water.

So if we are made up of 70% of water, then couldn't it also be argued that positive or negative thinking alone could effect what's going on inside of our own bodies? And if the molecular structure of water can be changed, then couldn’t it also be said that the energy of food can be altered by positive or negative thoughts and words as well?

A man that I met in class this weekend who happens to be a spiritual coach, believes in Emoto’s claims whole heartedly. Even when out to dinner, he always takes a moment to put kind words into his food, and in doing so believes his meal will nourish him more.

These ideas all stem back to the law of attraction and the power of thought--Positivity breeds positivity, while negativity begets negativity.

Whether Emoto's experiments hold truth or are just a series of coincidence, and whether or not you believe in the law of attraction, I think saying grace or putting kind words into your food and drink before consuming allows a person to be present at meal time. Think of all the times we scarf down a meal. How much of those nutrients are we really absorbing? And think of all the meals we've taken for granted.

Now I'm not saying I'm about to start praying over my Bloody Mary and Eggs Benedict at Sunday brunch. I mean, let's be honest...that would make everyone uncomfortable. I think a simple toast would do in this situation, and come to think of it is a form of grace. Toasting is the acknowledgment that you are in the company of great people and are about to nourish yourself through food, drink, and the company of one another. So for those of us not ready to bow our heads in silence, perhaps making ourselves more present when it comes time for "clinking" is a good place to start...

Thursday, May 13, 2010

Gotta Love Oprah


Ok, so I admit I’d be pretty embarrassed for anyone to see what my roommates and I DVR. We’ve been pretty quick to let a chosen few go, but 90210, Sex and The City, The View, and Oprah are amongst the contenders.

So last night after making myself a delicious shrimp and quinoa stir fry, I sat down to watch an episode of Oprah.

The guest was Geneen Roth, author of “Women Food and God.” The key message of the book is that women often over eat as a gateway to spiritual enlightenment. In other words, women who struggle with their weight and relationship to food often use eating as a way to mask their problems or as a way to create happiness even if just temporarily.

Whether you’ve struggled with your weight or not, I think we can all relate to a time we’re we’ve used food to avoid boredom, as a reward after a bad day, or in order to forget what’s going on around us all together.

Additionally, The Book says that diets set women up for failure. This is also the primary philosophy of my school and holistic health in general.

Diets fail because the emphasis is placed solely on the food, when in fact the food is only half the battle.

Diets in some way become a form of punishment. “Eat this and you will be thin.” “Eat this and you will be fat.” Inevitably this kind of mentality will cause frustration and with frustration comes a loss of will power.

Instead the focus should be placed on “What makes me feel good?” “What will nourish me and is good for my body?” “What will give me energy and stamina?” “What will help me live a long, healthy life?”

This book, similar to the work of a holistic health counselor is therefore calling women (and men for that matter) to take a deeper look inside of themselves to not only get at the root of their problems with food, but to be kinder to themselves. Eat healthy because you love yourself and want to feel great, not because you are disgusted with yourself. When one learns to adopt this mentality is when the weight will come off.

Friday, May 7, 2010

Drain Your Lymph System the Ayurvedic Way

Doctor of Ayurvedic Medicine, John Douillard was a guest speaker a few weeks back at the Institute of Integrative Nutrition. Aside from charming most of the female students, his lecture was extremely insightful and couldn’t have come at a more perfect time of year!

Ayurveda, “the science of life” emphasizes the importance of taking care of our lymphatic system. Its function is to remove waste from every cell in the body and to regulate the immune system. When one’s lymph system becomes congested from toxins caused by stress, lack of sleep, and/or a poor diet, it loses its ability to remove waste properly. When this happens, our body will begin to warn us through inflammation and circulatory congestion. These warning signs appear in the form of worsened allergies, acne, fatigue, depression, joint pain, menstrual cramps, and cellulite, just to name a few. If not addressed, these symptoms can worsen and/or lead to even more detrimental illnesses.

So for those of us plagued by these undesirable side effects due to stressful routines, random nights of insomnia, or better yet, those of us who haven't quite figured out ways to combat our junk food cravings or drinking habits, how do we un-do this damage and drain our lymph systems?

According to Ayurvedic Medicine, the key is to create an alkaline environment in the body, and we can do this most easily by eating with the seasons. Dr. Douillard says, the harvest is the human's link to nature, and also the best form of preventive medicine.

So it turns out spring has much more to offer than "Spring Break" "spring cleaning" roof top happy hours, and preparation for bathing suit season.
Sprouts, artichokes, asparagus, pears, berries, papayas, and kale are just some of the delicious treats available to us at this time of year. So during this season of renewal, why not clean both your apartment and your lymphatic system by incorporating these fruits and veggies into your diet?

Take a trip to your local farmers market or become a member of a CSA (Community Supported Agriculture) group and start living harmoniously with the seasons!

Exercising, drinking plenty of water, and reducing stress are also key components to this cleansing process. Additionally, Turmeric is an extremely powerful Ayurvedic herb that aids in draining our lymph systems and can be taken in the form of a supplement.

I know that I personally have been burning the candle at both ends lately, and my lymph system can totally use some help. I just ordered Turmeric off of John Douillard's website, www.lifespa.com and hope to start the drainage process asap!

Monday, May 3, 2010

The road to recovery

A ridiculously crazy and demanding couple of weeks at work have thrown me off balance and I've been feeling more anxious than usual.
Working(and hard) until 8,9,or 10:00 every night left me feeling restless, iritable, exhausted, and stressed. What I want in life and what we all want in life is to feel relaxed, well rested, happy, and light. The work week ahead appears to be much lighter than the last, so I can hopefully take the necessary steps to get on the road to recovery.

For starters, I was able to come home at a normal hour tonight and make myself dinner. Similar to my green smoothie morning mantra, I look forward to the nights when I'm alone in the apartment and can whip up a tasty concoction while also preparing my lunch for the following day at work. So therapeutic!

Tonight I made a Salmon Burger (cooked in coconut oil) with avocado on an ezekial english muffin. Delish! Simultaneously I had the back burner going with tomorrow's lunch which consists of a quinoa and broccoli concoction. All I had to do was simmer 1 cup quinoa with two cups water in a pot, throw in pinch of sea salt, black pepper, garlic, and a dash of rosemary. A few minutes before the quinoa was done, I threw in organic frozen broccoli floretts with a little bit of olive oil. I let the broccoli steam in the pot for a minute or two while the quinoa was still cooking and wallah...Lunch for tomorrow is done! A delicious dinner and lunch took just 15 minutes to prep and I only used two pots.

For those of you who may not be familiar with quinoa, it is a water soluble whole grain that is a great protein source, containing all essential amino acids. It is also a great source for manganese, magnesium, iron, copper and phosphorous, making it beneficial for those who may suffer from migraines, diabetes, and cardiovascular disease. Furthermore it is rich in fiber, which can help prevent many cancers, gallstones and diabetes.

For dessert, I find that drinking decaffeinated green tea with honey satiates my sweet tooth. It is also very calming. There's nothing like curling up on the couch with a steaming cup of sweet herbal tea and the remote control or a good book!
When coming off a week long bender of late nights at work, or whatever else might be throwing us off balance, it's important to take time to get back to doing the things that "feed" us both physically and mentally. Often times when the bustle of our routines leaves us feeling heavy and stressed, we tend to engage in extreme activities that lead to an even greater imbalance such as binge eating and drinking, unproductive vent sessions, or frivolous shopping sprees. Instead, we need to take a deep breath, congratulate ourselves for surviving the chaos and get back to where we feel best.

Tuesday, April 13, 2010

life/work balance?

It just occurred to me how ridiculous, yet telling the phrase "life/work balance" is. Everyone claims to want a good "life/work" balance and in doing so we seem to be implying that work is the polar opposite of life. Unfortunately for many of us, this rings true. Think of all time we spend counting down the hours until we can leave the office, or the days until the weekend. I guess what we're really counting down for is "life." So is that to say that those of us burdened by mundane jobs are not living 40+ hours out of 168 each week?

My 85 year old grandfather who doesn't look or act a year over 70 asks me how my job is going every time I see him. Regardless if my answer is "Great" or "awful", his response is always the same; "The goal is to have a job that doesn't feel like work."

Of course even the happiest of career goers never complain about a day off, but I think that this is a great philosophy to live by, and also one of the reasons for this blog. For those of us who haven't yet reached our actualized self at the peak of Maslow's Hierarchy of needs, We're all unsettled in some aspect of life and thus waiting for a better or greater tomorrow.

We all seem to harbor a "work now,live later" mentality. This is evident in retirement funds, stored up vacation days, Savings for a rainy day. So what exactly is it that we're all waiting for? How can we learn to be satisfied in the present without always looking beyond to the future?

Morning Ritual

Making green smoothies has become a sacred morning ritual in my small Manhattan kitchen. Knowing that I'm putting amazing things into my body coupled with the simple task of chopping, tearing and blending, is the perfect start to any day!
However, on this particular morning I'm feeling a little off kilter as I woke up too late to partake in this beloved ritual.

It was one of those mornings where you hit snooze a good 10 times, and each 5 minute interval feels no more than 2 seconds long. Those mornings are the worst! This usually results in showing up to work ten minutes late in a frazzled state and mismatched outfit...(If I had a camera with me, I'd upload a pic entitled Exhibit A)

Needless to say, I wish I had made time for the smoothie this morning because after yesterday's late night at the office, I can totally use the energy boost it gives me! BUT in the spirit of gratitude over negativity, I still managed to get a sound night of sleep, which isn't always the case when you live off of 8th Avenue!

Right now, my favorite green smoothie is 2-3 large leafs of kale, 1 or 2 bananas, a handful of frozen mango, blueberries, flaxseed, water, and almond milk. It's a sweeter way to get a serving of greens! Most people swear by the Vitamix or blend tech, but for now I find my 7 speed cuisine art to work just fine.

Nutritionally greens are very high in calcium, magnesium,iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They are also choc full of fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Whenever possible choose organic!

Some of the benefits of eating dark leafy greens are blood purification, cancer prevention, improved circulation, strengthened immune system, and many others, so eat your greens! The fruit you are mixing with them also have wonderful health benefits, so by making green smoothies, you are killing 2 birds with one stone!

If you're still not sold, we actually get more of the benefits from our greens when consumed in the form of a smoothie because blending ruptures the plant cell membranes and therefore releases nutrients more easily. We do not have the jaw strength to do this through chewing alone. Furthermore blending into a creamy consistency makes it easier for us to digest.

Sold yet???

Monday, April 12, 2010

Gratitude over Negativity

Although being restless at work was much of my motivation to begin this blog, my intention goes much deeper

I hope to guide others through their own quest for life, specifically through their health. I'm not just talking about good blood pressure and strong immune systems here. I'm talking about health of mind and body. I truly believe that when one is healthy in mind and body, amazing things can happen. Therefore, my intention is to reach my optimum level of emotional and physical health while helping others reach their own along the way.

I am currently a student at the Institute of Integrative Nutrition and come July will be a certified holistic health counselor. Right now I have one fabulous pro-bono client and am learning a lot!

I became interested in Holistic Health after battling some minor health concerns of my own several years ago. This concern evolved into an interest and later into a passion.

As you can see from my first post, I am not the epitome of health. While I eat very well (with the exception of many weekends where dining and wining is the main social event), and go to yoga when I can, there are still many other elements that are keeping me from reaching my optimum level of well being.

I think the first step we all should take is living by "gratitude over negativity."
When we stress and have negative thoughts, our body releases a hormone called cortisol. To keep cortisol levels at a healthy level, the body’s relaxation response should be activated shortly after the hormone is released. However, the constant high stress environments people often find themselves in today do not always allow for this response to occur. Therefore, cortisol is always present, resulting in chronic stress. This can actually be toxic to our body, which isn't so hard to believe as we all know what kind of negative effects stress can have on our health. Unfortunately, life is full of stressful situations that cannot always be avoided, so what can we do?

Scientific research shows that simple things like staying positive and taking deep breaths increase endorphins and dopamine and can actually lower cortisol levels! Personally I think finding humor in stressful situations can certainly help as well. Singing in the shower or watching an episode of the office are also quick fixes :)

My Health Counselor/IIN mentor suggested that I keep a Gratitude journal where I write 2-5 positive things that happened to me throughout the day. I find this to be a therapeutic and good reflective/spiritual practice.

It's 10:30 on Monday night and I'm still waiting on the digital team to get me the files I need to successfully complete my job, but my positive take aways are:
1.) My Grandma came home from the hospital today and is fine
2.) I'm strangely energized despite being here for over 13 hours
3.) Tomorrow I can leave at 5pm
4.) I got to chit chat with my boyfriend a few times today

What are you grateful for today?

The Stephanie Way

I'm stuck at the office right now. There's nothing worse than waiting on other people so that you can finish your job. So instead of updating my status reports for the 5th time today, I am going to do something that actually makes me feel creative, happy, and well... like a human being!

So here I sit at 9:15pm on Monday...Although to the outsider, or even to the woman emptying my waste basket right now (It's always bad when you're still working during the cleaning crew) I may appear to be a confident, put together young woman, the bubbly, clumsy, curly haired “chub-ette” I was in my toddler years is still very much present in my daily life. Perhaps, even to a fault. As my dad has said before “There’s the right way, the wrong way, and the Stephanie way.”
I still struggle with whether this particular proverb is a compliment indicating my unique, loveable charm, or an insult intended to rattle my confidence. This contradiction is one that seems to effortlessly sum up my daily inner dialogue.
“The Stephanie Way” is something that I both pride myself on and berate myself for. I boast The “Stephanie way” for having many great friends who find me truly genuine and entertaining, while I paradoxically blame the “Stephanie way” for my too many to mention embarrassing moments and my inability to get out of my head.(always the dreamer)
I am the fun loving, outgoing, bubbly, funny, creative, carefree idealist, just as I am the messy, shy, clumsy, anxious, over-analytical worry wart. I suppose I’m no different from most people. A human being can’t be broken down into a mere list of adjectives or titles, as we are all complex characters forever re-inventing ourselves while simultaneously embracing and challenging new co-cultures and societal expectations. Just as “life” could never really be defined, no single human being could ever hold a single definition in the Webster. So in that way, perhaps this stream of consciousness borders around being egocentric. However, I think and hope that many people can relate to me. I'm the girl who supposedly has a lot going for her, but contesting opinions about what those things are and what exactly to do with them all. I am an unsettled New Yorker. I am in search of "life."