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

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!

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!!!

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."

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?