Staying sane, merry, and light

I think my mom is Santa Clause. Actually, I’m pretty sure she is.

I’ll never know how, but somehow, someway, my mom manages to transform my childhood home into a winter wonderland, shop for everyone she knows, and cook an elaborate 5-course meal on Christmas day for 20 people, all while working a 50+ hour work week.

(Did I mention that she’s also the primary caregiver for my elderly grandparents and my unofficial wedding planner?)

The woman is a Saint. (Saint Nick, I think.) And while she certainly makes the holidays feel special for all of us, they leave her feeling utterly exhausted, stressed, and depleted. (Not very jolly at all)     

But my mom’s not the only one guilty of taking on too much at the holidays. Many of us get swept up in the commercial aspects of the season and lose sight of what matters most.  So how can we avoid the post holiday hangover, stay sane, and still enjoy the traditions that are near and dear to our hearts? Here are a few ideas:

1.    Plan ahead: Does it feel like you live at the store? Make your list a head of time and choose a day or two to get all of your shopping done. You’ll feel less scattered and will free up the rest of the season for socializing and unwinding by the tree!
2.     Ditch the traditions that no longer serve you: As soon as something you once enjoyed becomes a hassle, give it a rest. Maybe next year you’ll have more time to bake cookies, but if it’s just another task haunting your to do list, give yourself permission to scratch it off.
3.     Create a budget and stick to it: The holidays are a time for giving, not debt. If you can’t afford to shop for everyone on your list, suggest a “Secret Santa” or come up with creative ways to stay within budget. It’s the thought that counts, and your January bank statement will thank you later!  
4.    Put your health and wellness first: Your guests will be more dazzled by your glowing, relaxed demeanor, than your sparkling Waterford crystal.  Get plenty of rest, eat well, and exercise daily. Even a power-walk around the block or a few quick yoga poses will help alleviate stress.
5.    Ask for help: Don’t be afraid to ask for it. Even Santa needs elves, and your friends and family will merrily rise to the occasion!
6.     Help someone else: Volunteer at a soup kitchen or donate toys to a family in need. Helping other feels good and reminds us what the season is all about.       
7.    Be merry and light: Burn the cookies, be late, run out of wrapping paper, and be okay with it. No one’s perfect and trying to be will only take away from the fun of it all.
8.   Be grateful: The holidays only become stressful when we have loved ones to shop for, to host, to visit, and to celebrate with.  So count your holiday stresses as blessings and enjoy!  

Love is all you need

This post was originally intended to be a healthy Thanksgiving recipe guide. But as my city finds itself in the devastating wake of Hurricane Sandy, offering up healthier ways to enjoy sweet potatoes and pumpkin pie hardly seemed appropriate.  Not when there are so many New Yorkers who don’t know where their next meal will come from.  

For the past few years I have been urging my friends, family, and clients to nourish their bodies by choosing whole foods over packaged goods... Organic over conventional... Baked over fried...

But it’s important to remember that what we fill our minds and hearts with is just as important to our health as what we put into our bodies.  And in times of crisis, we must turn to loved ones, hope, optimism, laughter, and gratitude to keep us healthy and strong. 

We may not always have the ability to choose what we put into our bodies - but we always have the ability to choose with what we nourish our mind and spirit. 

Those of us who are fortunate enough to have a roof over our head, and a turkey on our table this Thanksgiving, choose to make your friends and family the main event. Because in the end, it’s love not food, that feeds us most.

I love being a health coach and here's why...

A little under a year ago,  a very special client came to me looking for a better way.
She was addicted to diet soda, eating processed foods, and feeling low on energy.

She knew she needed to make a change.
But what she didn't know, is just how many she would make.

Her eagerness and commitment to creating a healthier lifestyle was clear, and within days she was off of the soda and eating a predominately whole food diet. She was listening to her body, experimenting in the kitchen, and describing her energy levels as being "through the roof!"


And that was only the beginning...

"I started working with Stephanie to break my caffeine addiction. I drank 8-10 cups of black tea and 1-2 cans of diet soda every day and I was always tired. I was looking for a couple of easy changes to increase my energy.  Instead I changed everything.

Our sessions were supposed to be three months and I had a couple of goals to achieve. The more Stephanie taught me, the more I wanted to learn and set new goals for myself. After the first three months I added another three and kept extending our sessions until eventually I had worked with Stephanie for almost a year.

I changed my whole diet. I became keenly aware of what I eat, why I eat it, and how I feel after making  healthy choices. I made lots of little changes that quickly added up. I tried new foods that I had never heard of or tried before. I discovered millet, became obsessed with organic pumpkin seeds and even starting eating avocados for breakfast.

I also made significant changes to the beauty and cleaning products I use. The chemicals I put on my skin or expose myself to are just as dangerous as the ones I consume.

I did not expect our sessions to also be focused on life, happiness and career but Stephanie is just as good at providing life advice as she is at suggesting uses for kale. Whether it was a specific problem at work or general outlook on life, Stephanie could always offer a grounded and positive outlook. After my last call with Stephanie, my boyfriend said “You’re always happier after your calls with Steph.”

Ultimately, working with Stephanie was a lifelong investment in my health that I’m grateful to have accomplished."

-Erin 

***

I am so humbled by Erin's awesome testimonial. It was super exciting to guide her through all of these awesome changes, and while I'd like to take a little credit, the person she has the most to thank is herself.

Many people are afraid, or not quite ready to commit to their health.
They can't imagine a day without sugary cereals, Splenda-laden coffee, (read the dangers of Splenda here) or a bag of chips. They'd rather deal with the headaches, Pepto their way through an upset stomach, or band-aid their anxiety with a Reese's Pieces sundae. (believe me, I was once there).

But I'm here to tell you that there's a better way. An amazingly empowering, satisfying, and delicious way. All you need is a little love, and a big desire to live your healthiest, happiest, most scrumptious life yet!

If you are interested in finding out how health coaching can help you, contact me at healthlegume@gmail.com to set up a free consultation.

To a sweet, healthy life!

Avocado bean supreme - a long way from my cheesy gordita crunch days!

Last night was  Sean's 30th birthday. After a fun filled weekend of celebrating, he was looking to do a chill taco night at home for his actual day of birth. (And not a modified, healthy taco night..a straight up beef, sour cream, taco sauce, shredded cheese kind of noche.) 

Although tempted to buy ground turkey along with healthier topping alternatives, I didn't want to disappoint him on the big 3-0, and decided  to go all out. 

The apartment smelled like a tex-mex dream, and seeing his face light up upon entering was worth all 16 oz of grass-fed beef. He was super pumped, but seemed to be even more excited that his health conscious fiance would be partaking in the fiesta as well. 

Sorry to disappoint, babe, but I actually had other plans for myself. (True, I have gone off the wagon for love in the past, but after some unhealthy decisions over the weekend, I thought it was time to get back on track.) 

Thanks to a  recipe I found on Find your balance, I was able to enjoy taco night just as much as the birthday boy! 

Introducing, what I've renamed, "Avocado bean supreme" 

Ingredients

2 tbsp. extra virgin olive oil

1 can black beans (rinsed) 

1/2 yellow onion chopped

3 cloves garlic, chopped 

1 tsp. cumin

1/2 tsp. coriander

1/2 tsp. sea salt

1 avocado sliced 

I eyeballed the ingredients, but you can follow these to the T. The recipe also called for chili powder and oregano, but I didn't have either, and found that it still tasted delish! Work with what ya got! 

Directions

Heat olive oil in a large skillet over medium heat. Add onions, cook until translucent. Add garlic, cook until lightly golden. Add beans and stir well. Mix in other seasonings and stir until evenly distributed.

Spoon into taco shells and throw some avocado on top, and olay! Taco night just got a whole lot cleaner! 

Personally, I find it hard to turn down anything of the corn chip persuasion, but to make this dish  a bit healthier, you can toss over mixed greens or a serving of brown rice. 

Maybe next time, Sean will give Avocado bean supreme a try!

Arriba, Arriba!

17 odd jobs (and why we shouldn't take ourselves so seriously)

Every now and again, I'll have a "bad" moment at work and beat myself up over it. (Nope, not Mark Wahlberg FEAR style. I mean, mentally beat myself up.)

No matter how good the rest of the day may have panned out, my bedtime thoughts tend to rally around that one "bad" thing. And they might go a little something like this...
"Ugh, if only I had said this instead." "What was I thinking when I wrote that headline?" "I hope I didn't look nervous."

Of course these unproductive streams of negativity often manifest themselves into anxiety. That is until the next day, when I get to work and realize that nothing is as bad as it seems. No one cares about the stupid thing I said in the meeting, or noticed for that matter. And today I can start fresh...clean piece of paper, new ideas.

Although the competitive nature of my job can be stressful at times, I have to put things into perspective. I'm not saving lives or risking my own, and in all honesty I have it really good.

I'd also like to think I know a good job when I see one. After all, I have had about 17 of them... that is correct. 17 jobs, people! Casting director, Project manager, CBS "Early Show" intern, and Office bitch are just some of the titles I've carried over the years.

But please don't discount all of my summer and school year stints throughout high school and college...


While most kids were busy being star athletes, straight A students, or pot heads, I was busy being the following:

Waitress at "Franco's Cafe" in Saddle River - This restaurant no longer exists, which is for the best. I quit this job in a dramatic, life-changing performance. Tearing my apron off and telling Franco himself that he was "out of line" remains the biggest adrenaline rush I've had to date. I drove the whole 11 minutes back to Hillsdale, laughing, crying, and blasting Snoop Dog.

Golf Club worker - You know the cute girl that drives around in a golf cart, serving old men beer and making mad tips? Try as I might, that job was already taken. I worked in the pro-shop making tee times and darting the sexual advances of a young man I will refer to as "Golf Club Roy."

Hollister sales associate - You know the hot girl wearing a really short denim skirt who greets you at the door shyly, but also kind of condescendingly? Yeah that wasn't me either. I could be found somewhere in the middle of the store folding distressed boot-cut jeans and be-dazzled wife beaters.

Waitress at the Emerson Hotel - It was actually here that I had my first brush with "sexual harassment." Just when I thought I was "in" with the kitchen staff, a man with a high pitched voice we fittingly called "F-cked nuts", molded pizza dough into a phallic object and chucked it at my head. It was also here that I witnessed a fellow waitress smoking crack in the bathroom during a slow lunch shift.

Lifeguard/Swim instructor at Stonybrook Swim Club - Hands down, best job ever. Who wouldn't love getting paid to tan, flirt, and twirl a whistle? The only downside was the unflattering Speedo tan lines that 9 years later, I'm still not sure have fully faded.

Gate keeper at Stonybrook Swim Club - Also a sweet gig that involved checking badges and reading SLEEPERS. And yes, I'm not sure why, but it took me all of summer '99 to finish that book.

"Kool Kuts" receptionist in Park Ridge - I was fired from this one for being short $20 during close out. To this day, I have no idea where that $20 went and believe I was set up. As luck would have it, my parents were away and I had been planning a "small party" that same night. Things got out of control, and by 10pm it had turned into a full blown rager.
As soon as 20 seniors appeared in my kitchen, it would no longer be the day I got fired from "Kool Cuts." Instead, it would forever go down in history as the day a Bud Ice got lodged in the fridge ice-maker and someone stole our Nintendo Duck Hunt gun.

Hallmark cashier - It is with great hesitation that I include this one. The owner of the "Card Factory" in Westwood, was by the far the meanest man I've ever met. So mean, that I mentally shut down every time I hear David Gray's "This year's love" or Train's "Meet Virginia" (both were chart toppers that played incessantly at the time of my short lived employment)

Wrapsody Grill - Short hand chef and cashier - No complaints really. I worked with my friends, it was spring, and those chicken wraps were delicious!!! However, I do remember it always being a race against the clock to close shop on Thursday nights. It was long before DVR and "Temptation Island" premiered that season.

Receptionist at Duquesne University Psych. Clinic - A "work-study" gig where I checked clients in and did homework in exchange for beer money.

St. John's Church rectory bulletin stuffer - Once a month on Saturdays, I'd stuff fliers into the weekly parish newsletter. The entire year I worked there, the priest mistook me for my older sister, but oddly enough called me Kathryn. (I do not have a sister named Kathryn.)

"News for the nosy" anchor - A non-paid gig I co-hosted with my friend Lauren. Okay, clearly a pretend job, but someone could have thrown us a bone! At the ripe old age of 9, we were writing and broadcasting sensational news stories with headlines like "Woman dodges bullet with wooden spoon!" We also had stage names, (Mine was Marilyn King) and all the elements of a talk-show news desk...you know, kid-sized table and chairs, empty coffee mugs, fake flower centerpiece, and a Logo which was something along the lines of:

News 4 the [drawing of nose] -y

Too bad this was long before YouTube, or we would have given Sophia Grace and Rosie from the Ellen DeGeneres Show a run for their money.

So what's the life lesson in all of this? (Because you know I've got one!)

As I look back at all of these jobs, I'm sure that the douchey bosses and co-workers I often encountered, stressed me out or made me feel inadequate in some way. But years later, I recognize that these experiences have all helped shape the person I am today.

While my current career path as an advertising creative is very important to me, I have to remind myself that it's still just a job, and one that I'm grateful to have.

So...the point I'm trying to make here is that we can't take ourselves so seriously. All we can really ever do is work to the best of our ability, roll with the punches, and every now and again, try to find the humor in it all.

*Please note that my parents never pushed me to work during the school year. Summer jobs were a given, but I sought year round work on my own. I'm not really sure why exactly, but do know that they excused me from lame extracurricular activities like Spanish club, and afforded me my J.Crew, but mostly Loehmann's wardrobe.

Is everyone hanging out without me? (and a few healthy comfort food recipes)

I love The office... And every character on it, with the exception of Dwight. (Although an integral character, he kinda creeps me out.)

That's why I was super psyched when my fiance surprised me with Mindy Kaling's book Is everyone hanging out without me? (Did you know that she and Rainn Wilson are real life "frenemies"??)

Although I'm only on page 24, I'm finding it hard to put down. So hard, that I opted to take the local train instead of the express to work this morning, just to get a few more pages in.

However, you should probably know that this isn't the first ridiculous thing I've done for the love of Chick-lit...

I once feigned an "upset stomach" at work to finish a chapter of Chasing Harry Winston. A dirty move, I know, but in my defense we were super slow. (It was during the recession and everyone was casting out in LA instead of New York, and bla bla bla.) Plus we had really nice private bathrooms that reeked of LA looks and Axe body spray. (This was zen.)


OK. Back to Mindy.

So far she's been talking a lot about her chubby childhood and love of food. And the weird thing is, I'm finding myself relating more to her than the "health enthusiast" I've become.

But then again, it was in fact, my processed carbs and ice-cream addiction that started me down this path...

After years of headaches, fatigue, and stomach problems, I finally discovered a holistic way of eating, and immediately noticed results. I felt better than ever, and simply put, my love of feeling good trumped my love of food. It just did.

But, let's be real. I'm human, and an American at that. And while I do find a nutritious way of eating very satisfying, there are still temptations to fall back to my old ways.

While the new Stephanie wants to be like "Mindy, I can TOTALLY help you overcome your margarine and diet-soda addiction!" The old Stephanie wants to be like "Hey Mindy, want to go back to my place and eat Pop-tarts and Phish food til we pass out?"

So how does one manage these conflicting impulses? For me, it always comes down to the following question:

"What will make me feel good and live a long, healthy life?"

And even though I've been known to derail from time to time, it's my desire to be the best I can be in both mind and body that keeps me on the health track. And so far, I think it's a pretty sweet track to be on.

What are some other ways I stay on the health track? That's simple! Finding healthy alternatives to the comfort foods I love! Here are a few of my faves!

Chocolate Banana Pudding (recipe adapted from Diary of a nutritionist)

1 medium-large ripe banana
1/2 large avocado
2-3 packets of powdered Stevia
2 drops organic vanilla extract
5-6 tbsp cool water
1 pinch of sea salt
1 squirt Agave Syrup (aprx 1-2 tsp) *Optional
2 tbsp raw cocoa

Blend all ingredients in your blender or Magic Bullet. It makes about 1 serving.

French Toast

(makes 2 slices)
1 organic egg
1/4 cup almond milk
1 tsp cinnamon
2 drops organic vanilla extract
2 slices 100% Whole Grain or gluten free bread
1 tbsp extra virgin coconut oil

Beat egg, milk, cinnamon and vanilla together. Heat griddle or non-stick pan over medium heat. Add coconut oil and dip bread in egg mixture. Place on griddle and cook for 3 minutes on one slide. Flip and cook for one more minute until egg is cooked through. Drizzle with organic maple syrup and more cinnamon if you wish.

Mac & "Cheese" (compliments of The Kind Diet)

3 cups elbow pasta (I use gluten free quinoa elbow pasta).
1 cup organic soymilk (you can use coconut or almond milk here…or any plain non-dairy milk, really)
1/4 cup tamari
1 cup nutritional yeast
1 tsp paprika
1 clove garlic
1 tsp dijon mustard
2/3 cup canola oil (I use olive oil instead here)
salt & pepper

STEPS
1) Cook the pasta al dente.

2) In a blender/food processor combine the garlic, nutritional yeast, mustard and paprika. Blend to chop garlic.

3) While the machine is running add the tamari, soymilk and canola oil and blend until creamy.

4) Heat sauce and mix with cooked noodles. Add salt and pepper to taste.


What are some of your fave comfort foods? Can you think of ways to health 'em up?

10 Things I wish Paula Deen Knew...

Paula, Paula, Paula...
I've been entertained by you many times, and even had the privilege of seeing you in person when you hi-jacked Giada's cooking demo during the NY food and wine festival two years ago. So I don't want to lecture you, because it's like your good friend Oprah always says "when ya know better, ya do better!"
So instead, I'm going to tell you what I wish you knew, because let's face it-- your platform is a whole lot bigger than mine, and if I had the ability to tell America how they can not only prevent but REVERSE type 2 diabetes in 30 days, I would! But for today, I will reach out to the 25 people who will actually read this, and urge them to pass this on to anyone who might benefit.

*If you or someone you know is living with Type 2 Diabetes, please contact me for more information regarding these guidelines.

How to reverse diabetes in 30 days

1 - Drink lots of purified water - the only true way to detoxify your body
2 - Eat a protein, good fat, and fiber at every meal - Think: beans*, dark leafy greens, and avocado. *beans are the champion of protein
3 - Increase intake of WILD CAUGHT (NOT farm raised) fish rich in Omega 3 such as salmon, tuna, and halibut - Fish is also a great source of protein
4 - Eliminate processed foods from the diet
5 - Keep stress at a minimum
6 - Exercise everyday - *we burn more fat in the morning before we eat since we aren't utilizing energy to burn off sugar
7 - Get a good night's rest - 7-8 hours every night.
8 - Avoid artificial sweeteners - they are toxic foreign substances - use stevia instead as it will not effect your glucose levels
9 - Stay away from grains - even whole grains will convert to sugar
10 - Eat lots of dark leafy greens!


Disclaimer:

I am a Certified Holistic Health Coach. This information should not be taken as prescriptive advice. Information I share here has been found through my own experiences, research, and discussions with nutritionists and other holistic health-care practitioners. Any changes in your diet should be discussed with your medical doctor.

Homemade gluten-free falafel and pizza!

A recent trip to the doctor confirmed that I have a mild wheat allergy. (wah. wah) Although, consuming wheat isn't as dangerous for me as it is for people with Celiac's, it’s still wise for me to avoid it when I can – especially since I notice an improvement in my overall health and vitality when I do.

You're probably thinking to yourself,"Wow, that sucks!" But for me, this has been an easy transition, as I tend to reserve my favorite wheat foods for Italian dinners and special occasions-- opting on most days for brown rice products, quinoa, and gluten-free desserts instead.

Because I've always suspected an allergy, and quite frankly love a good culinary experiment, I've done some gluten-free baking in the past. But up until now, I never realize just how many kinds of gluten free flours there are! From buckwheat to almond, the options seem to be endless!

During my last health-food store excursion, I decided to pick up chick-pea (Garbanzo bean) flour. Although it definitely did NOT pair well with the very experimental pumpkin bread I made on Sunday, (Sean was less than impressed) I learned that there is still quite a bit I can do with it.

First up, falafel! This goes great with tahini yogurt or hummus.
I happened to enjoy mine over a lovely bed of greens along side a bowl of lentil soup.

1 Cup Garbanzo bean flour
1 tsp sea salt
1/4 tsp baking soda
1 tsp parsley flakes
1/2 tsp ground cumin
1/4 tsp ground coriander
1 tsp garlic (I used the powder)
1/2 tsp oinion powder
2 tsp fresh lemon juice
1/2 cup hot water
2 tsp olive oil

Combine all the dry ingredients in a bowl and blend thoroughly.
Add the lemon juice and hot water to the dry mixture and stir until combined.
Let the mixture sit for 10 minutes.

In a frying pan, heat your olive oil on medium heat until hot. Add the batter by the tablespoon and flatten slightly. Fry on both sides until golden brown. Place on paper towel to drain oil.

Makes 10-12 falafel patties



Next up, Pizza!!

2/3 cup chickpea four
½ teaspoon salt
1 cup water
½ teaspoon finely chopped rosemary
3 tablespoons extra-virgin olive oil
2 tablespoons chopped tomato
1 tablespoon finely chopped onion
3 tablespoons freshly grated parmesan cheese
¼ teaspoon freshly ground pepper

1.Preheat the broiler. Sift the chickpea flour with the salt into a medium bowl. Slowly add 1/4 cup of the water, whisking constantly to form a paste. Beat with a wooden spoon until smooth. Whisk in the remaining 3/4 cup of water and let the batter stand at room temperature for 30 minutes, then stir in the rosemary.

2.Heat 1 tablespoon of the olive oil in a 12-inch nonstick ovenproof skillet. Stir the batter once, pour it into the skillet, flatten with your spoon and drizzle the remaining 2 tablespoons of olive oil on top. Cook the pizza over moderately high heat until the bottom is golden and crisp and the top is almost set, 2 to 3 minutes. Burst any large air bubbles with the tip of a knife.

3.Sprinkle the tomato, onion, Parmesan and pepper over the top, then place the skillet under the broiler and cook until the pizza is golden and crisp, 4 to 5 minutes. Slide the pizza onto a work surface, cut into wedges and serve hot.

These recipes are so simple, delicious and nutritous. What other yummy dishes do you think you can make with chick pea flour?

Friends, family, rosemary sweet potatoes, and pumpkin chocolate chip cookies!

The title of my last blog post goes to show just how long it's been since I've written. Inspired by an amazing weekend with friends and family, I decided now is as good of a time as any to get back to the blog-o-sphere.

After a fabulous Friday night on the town with my boyfriend Sean, friend Maureen, and cousin Greg, I headed to NJ where my friends Lauren and Johnny hosted us for dinner. I must say, Lauren is a true domestic diva! From her pear and ricotta tartines, to her homemade apple pie, it was quite an impressive feast! Not a detail spared, their lovely home dazzled with candles, flowers, and beautiful place settings!

For dinner, Lauren made butternut squash ravioli, a fig and beat salad with a homemade cranberry dressing, and for our main course, roasted chicken with roasted veggies. Delish! Johnny did a fabulous job carving the chicken, and I made my favorite sweet potato dish. (see recipe below)

Although I suppose this makes me somewhat of a hyprocrite, I must admit that I also brought cupcakes from Crumbs. [tail between legs.]

I'm SORRY, but who doesn't love a good red velvet with cream-cheese frosting from time to time? I had originally planned on making organic pumpkin chocolate chip cookies (recipe also below), but the day got away from me, and Crumbs it was!

The following morning, we celebrated my beautiful baby nephew's christening. It was a truly special day -- one that I'll certainly cherish forever. My sister and brother-in-law were glowing, my mom was emotional as per usual (ok, so was I) and the rest of us were quick to celebrate with vino at the after party.

As I said goodbye to my family and headed back to Manhattan, I felt truly blessed.
And although I indulged in a few "sinful treats" over the weekend, I felt healthier than ever. From great friends, to wonderful family - to christening Lauren's china set, to christening my God-son, from tears of joy to tears of laughter - it was an amazing weekend! And as we approach Thanksgiving, I hope you will each take a moment out of your busy routines, to reflect on all that you have to be grateful for too!

Now, without further ado, the recipes!!!


Rosemary Roasted Sweet Potatoes

2 pounds sweet potatoes (about 2 large), peeled and cut into small chunks
2 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh rosemary (more, if you like)
1 teaspoon minced garlic
1/2 teaspoon sea salt
1/8 teaspoon black pepper

Preheat the oven to 425 degrees F.
In a large bowl, toss the potatoes with the oil, rosemary, garlic, salt and pepper. Place in a single layer on a large non-stick baking sheet.

Bake until the potatoes are cooked through and golden, about 30 minutes. Season to taste.

Pumpkin chocolate chip cookies
2 sticks organic butter, softened
1 cup Sucanat
2 organic eggs
1 tsp. vanilla
1 can pumpkin puree
1/2 cup all-purpose flour
2 1/2 cups whole wheat flour
2 teaspoons baking soda
1 teaspoon sea salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1 bag organic dark chocolate chips
parchment paper

Preheat oven to 350F. Combine butter and Sucanat. Add all wet ingredients and blend. Stir in flours and other dry ingredients until well mixed. Scoop heaping tablespoonfuls onto prepared cookie sheets and bake for 20 minutes or until lightly browned.

Summer...please hold. (Meet baby Christian + Fabulous Margs and Guac recipes!)

What a summer... A new career path, a new apartment, new clients, and most importantly, a brand spanking new nephew, Christian!!! Isn't he a cutie!?!?! And the pics don't even do him justice!) Love him!

As great as these new developments are, they've kept me quite busy, and as it's done in the past, the end of August has brought forth mild feelings of desperation. Suddenly, fall is right around the corner, and panic sets in. I start making promises to mother nature to do ANYTHING if she'd just give me 5 more beach days, 4 more bike rides down the west side highway, and at least 2 more barbeques. And if she can throw in a chance to wear my favorite sun dress once more, that would be fabulous too!

But then I remember all the goodies fall has to offer - the food and wine festival, Halloween, my birthday, thanksgiving, beautiful foliage, cozy sweaters, my broken in frye boots...and suddenly the end of the summer doesn't seem half bad. However, everything has it's time and place, and as long as it's still kosher to wear white pants, (A BS rule that I often boycott) I intend to hold on to summer as long as I can!

And to me, nothing screams summer more than a delicious frozen marg!

This recipe is low in sugar and cals and a much better alternative to sweet and processed margarita mixes you buy at the store. So give it a try, serve it up in your white hot pants, and soak up what's left of summer!

Below is the virgin recipe, but obviously feel free to add Tequila!! After all, it does come from the agave cactus :)



***Raw Virgin Margarita

* 1/4 cup fresh lemon juice
* 1 squirt of lime juice from a lime wedge
* 3/4 cup cool water
* 2-3 packets of  Stevia
* 1 generous squirt of Agave Nectar *optional
* Blend until slushy
* Garnish your serving glass with lemons and limes

And because I believe that every good marg deserves guac, you'll want to check out this truly delectable recipe for a truly happy hour!!


***Holy Sweet Guacamole
4 medium sized, ripe avocados, pitted and mashed

1 garlic clove, very finely chopped (about the size of your thumbnail)

1/8 cup yellow onion, finely chopped

1/8 cup unsweetened, dried cherries, roughly chopped

1/2 pack of NuNaturals brand Stevia

1 squirt Agave syrup (aprx 2 tsp)

Mash all your ingredients together in a bowl and... Andele!!! (andale mama ia ia oh oh)


***compliments of diaryofanutritioinst.com

To mope or to hope?

If someone were to tell me two months ago, that come July I would have two brand new clients and a fabulous, creative new job, I would have called their bluff...I was feeling quite pessimistic, anxious, and crazed this spring. Yes, me, the Holistic health coach...the one who preaches about keeping a "Gratitude over negativity" outlook, the one that promotes all things natural, organic, happy and light. And there I was, feeling anything but. I did have reasons to feel hopeful and I was, as I job searched, networked, attended health fairs, wrote articles, and volunteered my time at Food Bank New York's community garden, all while working a 40+ hour work week in hopes of making connections, finding a job aligned with my values, and growing my health coaching business. But where there was hope, there was also a feeling of despair muffling my more promising thoughts as it whispered, "What if nothing does change?" "What if you are stuck in this job forever?" "What if you don't grow your business and that the summer will never come?"(Although irrational, there were several unusually cold spring days that had convinced me we'd entered an ice age and that summer would soon become a thing of the past.) More times than not I'd find myself diverting from my job search to look up apartments in San Diego on Craig's list and on one occasion, I even went as far to research the cost of living in Charlotte. I was feeling suffocated and stifled by Manhattan, and unsettled in life. But alas summer came, my business is growing, and I've moved into a creative and what I believe will be a fulfilling and challenging career as a copywriter. Not to be too preachy, but it reminds me of a quote from my favorite Matisyahu song..."Out of the darkness, there comes light." It's really true - without darkness, there cannot be light, and while I agonized, stressed, obsessed, lost sleep over my life's path, read the happiness project, embarrassingly enough wrote down Oprah quotes, and even stumbled into a psychic reading with my friend from work after happy hour in search of answers, (also embarrassing, but fun none the less) the universe was working all along to make things happen. Underneath the negativity and the "what ifs?", lied hope, and in this case, hope won.

(And if strong enough, I have a sneaking suspicion that it just might always.)

What's in your beach bag?

Happy 4th of July everyone! This is an article from my newsletter archives that I thought was worth sharing again! Wishing you a healthy and happy holiday weekend!

- Stephanie


Summer is in full gear and with that comes my favorite kind of days... beach days!

Once at the beach, nothing can be more relaxing, but the preparation can often be quite the opposite. After you've loaded the car with the basics (chairs, towels, umbrella, sunscreen, music, books) you may have forgotten all about food and drink. And if you're anything like I used to be, you'd rather avoid the hastle of packing your own snacks and just hit up the consession stands once you've gotten there.

This not only can be costly, but is also UNHEALTHY.
Summer is the season that people care the most about their physical appearance. Many of us spend weeks trimming, tanning, and toning, but when it finally comes time to bare all, we end up eating hot, heavy, processed foods that make us feel less than our best. What we really need on hot beach days are light, cooling, hydrating foods.

So instead of blowing money on hot dogs, fries, and funnel cakes only to feel bloated and sluggish later, why not spend a little extra time to prepare snacks that will keep you feeling great and energized all day?

In other words, leave the Gas-X at home this summer and choose from my TOP 12 beach snacks:


1. Chopped up watermelon
2. Hummus with carrots, peppers, or celery for dipping
3. Goji Berries (This top of the charts superfood is available at Whole Foods or local health food store)
4. Grapes (freeze the night before)
5. Raw or organic Cashews
6. Green+ Energy bars (Available at Whole Foods, local health food store, or GNC. Eat 1 for in between meals or 2 as a meal replacement)
7. Raspberries & blueberries (freeze the night before)
8. Organic or Raw Chocolate bars (freeze the night before. Found at Whole Foods, Trader Joes or local health food store)
9. Apples
10. Almond butter and honey sandwich on ezekial bread (Ezekial bread is made from sprouted whole grains and can be found in the freezer section of Whole Foods, Trader Joes, or your local health food store)
11. Lundberg Organic Rice Cakes (flavor of your choice)
12. ****Water, Water, Water!! For something sweeter, throw in a coconut water or two. They are delicious, tropical, and full of electrolytes!)

Pick a few off the list, (choose organic produce if possible) pack in a cooler with plenty of ice, and enjoy!!! And by all means, do NOT forget the water!

Your to do list can wait, your health cannot!

When under stress, our body produces a hormone called Cortisol. High levels of cortisol, caused by chronic stress, can be toxic to the body, and when the Adrenal Glands are producing it in excess, they become fatigued. This in turn can result in the following symptoms:

* fatigue
* non-refreshing sleep
* insomnia
* weight gain
* depression
* Irritability, impatience, quick to anger
* reduced memory
* anxiety
* hair loss
* acne
* cravings for carbs
* cravings for salt
* cravings for sweets
* poor Immune function
* worsened allergies
* reliance on stimulants like caffeine
* head aches
* dizziness

Your to do list can wait...your health cannot!

Life is full of stressful situations that cannot always be avoided, and many of us lead very busy lives. However, if you are experiencing some of these symptoms, then don't you think it's time to embrace the restorative powers of your body and slow down??

R&R is perhaps the most vital key to good health, and getting enough of it, in conjunction with a healthy diet and exercise, can help to reverse these undesirable side effects.

So put the to do list away (I'm sure half the stuff on there can wait) and listen to your body! Read a book in the park, sleep in, get a massage, take a guilt free nap outside, play hooky from work, go to bed early, learn to say no to people, and most importantly laugh, think positively, and don't sweat the small stuff!

Portabellisimo!

I don't know what it is, but I've been on a total Portabella kick lately, so you can only imagine my disappointment when my family didn't order the amazing sounding grilled portabella and goat cheese appetizer this past Sunday on Mother's day. (I was deep in convo with my sisters and brother in law and missed the whole ordering of the apps process) Luckily, portobella are easy to come by and even easier to prepare.

Like with most foods, the dream team combo for portobella is garlic, olive oil, and onions. (I like red onions best)

I'd imagine these would taste even better if I had marinated them for a few hours, but since I hadn't planned ahead, I improvised and still found them to be quite tasty...

3 Portabella Mushroom caps (washed)
stems of portabella finely chopped
1 small red onion (or half of one large red onion) finely chopped
4 garlic cloves minced
1/2 cup Extra Virgin Olive Oil
sea salt and pepper to taste

Instructions:

1-Lighly coat pan with EVOO and and heat under medium heat
2-Add portabella to pan
3-Mix onions, chopped stems, garlic, rest of EVOO and pinch of sea salt in bowl and poor over portabella in the pan
4-Cook portabella on either side for about 3 minutes or until done
5-add sea-salt and pepper to taste

I enjoyed over a bed of Arugala with brown rice pasta with organic marinara sauce on the side. Next time, I'm going to re-create the appetizer I never got to try and add goat cheese to the mix!


mangia!

Seasonal Allergy Busters

Everyone loves Spring, but no one loves allergies…Itchy, watery eyes, sneezing, coughing, scratchy throat. Yuck! They sure can be the buzz kill to an otherwise beautiful and fun season, and those over the counter meds often come with a list of pesky side effects that leave us feeling drowsy. Instead of wishing the next couple of months away, try these holistic remedies and get back outside!

1 - Try a neti pot - These can be purchased at most pharmacies and health food stores. They work to wash out nasal irritants that cause allergy symptoms.

2 - Drink lots of purified water – This will help to flush out allergens. Add lemon juice to a few of those glasses to help the detoxification process.

3 - Increase your intake of Omega 3 Fatty Acids – These have anti inflammatory properties which will help calm down inflammation in the sinuses caused by the histamine response. I’d recommend taking a dietary supplement in addition to adding wild caught salmon, avocado, extra virgin olive oil, and walnuts into your diet.

4 - Decrease your intake of processed foods and refined sugars - These weaken the immune system which makes it harder for our body to combat allergens.

5 - Practice yoga - Practicing yoga strengthens our immune system. Certain poses in conjunction with breathing exercises will expand your lungs and chest, helping to clear your nasal passage.

6 - Ditch the red wine - Although I find it difficult to pass up a good cabernet when out to dinner, red wines contain the most sulfites and histamines. Opt for white instead!

7 - Up your intake of greens - They are very alkalizing to the body and will not only build up your immune system, but will help to flush allergens out of your system.

8 - Drink green tea or dandelion root tea – Both will help to soothe any symptoms you may be experiencing.

9 - Avoid dairy products - Dairy is highly mucous forming and can lead to more congestion and phlegm.

What Every Mommy-to-be should Know

My sister and brother in law are expecting a baby this September. This will be my first niece or nephew so you can only imagine my excitement!

Of course after hearing such awesome news, it’s easy to get caught up in the fun aspects of baby prep.- i.e. transforming the guest room into a nursery, thinking of (and then arguing over baby names), planning a baby shower, etc. But naturally, my first instinct as a health coach was to make sure my sister was taking care of herself.

Aside from what most mommies-to-be already know, such as the importance of loading up on folic acid, and steering clear of alcohol, cigarettes, fish with high mercury content, caffeine, and undercooked meats and eggs, there are many slightly less obvious factors, 7 of which I discuss below, that all mothers- to- be should know:

1- Don't go to hell with yourself! - For those of you who are already health conscious, being pregnant is no excuse to go off the wagon. Many women have the misconception that they are eating for two, and think that it’s not only ok, but preferable to over-indulge. But according to experts, women do not need to consume much more than an additional 300 calories per day during their second and third trimesters. So, fight the desire to polish off greasy Chinese take out with pie alamode and stick with a delicious and nutritious way of eating. You and baby will be thankful you did!

2 - Ditch artificial and processed foods - Processed foods 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. Still confused about processed foods? Make it easy on yourself by avoiding packaged goods and fill up more than half of your shopping cart in the produce section. Buy organic or from your local farmer's market when possible, and wash your fruits and veggies well!

3- Don’t cheat! - Just because you are taking your prenatal vitamins every day, doesn't give you a free pass to skimp on good nutrition. Although your vitamins are important, they are supplementary and should be treated as such. Make sure to follow a whole food diet filled with an abundance of dark leafy greens, vegetables, whole grains, fruits, and organic animal products such as meats, Greek yogurt, pasteurized milk and certain cheeses.

4 - Decode your cravings - Often times we crave foods that our body needs. For example, a craving for salty chips could be our body begging us for trace minerals found in sea salt. Instead of suppressing such cravings, seek healthier alternatives. For example, instead of reaching for that bag of lays, snack on lightly salted brown rice cakes, organic whole grain crackers, or kale chips sprinkled with sea salt. Or even better, steam dark leafy greens with sea salt and olive oil. The greens contain the minerals your body is really in need of. If you suddenly are dying for a bowl of ice cream, grab a Greek yogurt, and sweeten with fresh fruit and a sprinkle of Stevia instead. Is it bagels you're after? Toast a whole grain English Muffin (Ezekiel brand makes great ones) topped with almond butter. Missing Sushi? Mix brown rice or quinoa with avocado and ginger dressing. *** Quinoa is especially great for mothers to be as it is high in protein.

5 – Get Plenty of Rest - It's very common for pregnant women to feel fatigued which is why it is important for you to get more sleep than you normally would. Be sure to get 8-10 hours a night, and nap if you have the luxury of time to do so. Not a napper? Be sure to make time for R&R each day whether it's simply to lay down or read a book.

6 - To exercise or not to exercise - If you already had a regular work out regime before you conceived, talk to your doctor about ways to modify your routine without giving it up. For those of you who did not exercise prior to pregnancy, now may not be the best time to introduce a new routine. However, discuss the possibilities of light forms of exercise such walking or pre-natal yoga with your doctor. Exercising during pregnancy can help to alleviate stress as well as future labor pains.

7 - Don't Stress! - Life is full of stressful situations that cannot always be avoided, and with a baby on the way, you may be experiencing even more than usual. A healthy, whole food diet, in conjunction with plenty of rest will help alleviate any stress you may be experiencing. You may also want to consider taking up meditation or learning different breathing techniques. Another way to alleviate stress is to focus on the good. Keep a gratitude journal and write down 2-3 things you are grateful for each day. After all, you have a little bundle of joy on the way!!!

Soothing Homemade Lentil Soup

With all the cold weather and snow the city has been having lately, my body has been craving soup more than usual, and yesterday was no exception. Seeing as it was a bitter cold Sunday afternoon, I decided to improvise with the ingredients I had in my kitchen and made a pot of lentil soup. The outcome was so delicious, nutritious, and comforting, that I had to share!

Ingredients:
2 large carrots rinsed, peeled, and chopped (in my case I halfed two handfuls of baby carrots)
1 small onion diced
4 cups organic vegetable broth
2 cups lentils (soaked before hand)
juice of 1/2 or 1/4 of a small organic lemon
1 cup fresh or frozen chopped organic collard greens (Can substitute with spinach or kale)
1 tbsp extra virgin olive oil
sea salt and pepper to taste

Directions:
First I diced my carrots and onions, and let the onions sit for 10 minutes. (I recently learned that by letting an onion sit, after it's been chopped, increases its cancer fighting properties. When we add to heat, or even add to acidic lemon juice right away, we do not allow enough time for the nutritional enzymes to come through and work on behalf of our health. This is also true of garlic)

Next I put a little bit of water in the pot (just enough to cover the bottom) and threw my carrots and onions in to water sautee for about 5 to 10 minutes.



Next, I I filled the rest of the pot with the veggie broth and lentils. I brought the pot to a boil, reduced heat, covered and let simmer for 45 minutes.



I then removed from heat and added my frozen collard greens. I didn't want the collard greens to cook too much,which is why I added them at the end. (We get the most out of our greens and other veggies when eaten raw or lightly steamed.)



Lastly, I poured in my Extra virgin olive oil, ( I always add my EVOO last as in high temps it can turn to trans fat) a bit of lemon juice, and my salt and pepper to taste. I was left with a delicious and soothing bowl of soup, the perfect addition to an already great Sunday afternoon! I put the leftovers in the fridge and have enough for 2 or 3 more bowls throughout the week.

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. :)

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