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

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!