Not your typical Tues night meal....

What is one of your biggest challenges to home cooking during the week? 

Time? Resources (cost, food items, help)? Energy? 

Is a recipe from Rachel Ray's 30 Minute meals or an elaborate one from Bon Appetite realistically achievable for the average working professional? Do you find yourself trying to juggle too many activities post work (hit the gym, cook, do a little more work and catch your favorite TV show) all before 10pm because of that New Year’s resolution to get more sleep? With a laundry list like that, one of these activities is destined to get short changed. Why set yourself up for sabotage by choosing to prep and cook a meal that consumes half of the evening and possibly ends in frustration? Frustration often leads to relinquishing a goal. Instead, set a realistic cooking goal and leave those fancy recipes from magazines, social media sites, and friends’ blogs for the weekend. If your goal is to cook more frequently during the week, try easier recipes with minimal prep time. 

A good friend of mine set a goal of cooking 3-4 times per week and found herself choosing recipes that were too elaborate for her weeknight schedule. I encouraged her to cook simpler meals during the week and focus on those fun, experimental recipes on the weekends. Yes, they may not be as "entertaining" after a long, stressful day at work or as a celebratory mid-week treat, but they will allow you to focus your energies on replenishing your body without sacrificing your whole night. More importantly, cooking simpler meals will allow you to achieve your goal more frequently and will aid in making cooking a sustainable habit. 

Weeknight cooking should follow these simple guidelines:

- Few ingredients (under 6 based on your experience level) and ones that don't require an extra trip to a Dean & Deluca or specialty gourmet store. If an ingredient is out of your usual repertoire and one you wouldn't use again, consider omitting it. Check out my Cabbage Farro Kale soup in which I omitted the "fancy" ingredient to make it a more cost effective, weeknight meal.  

-- Not necessarily "entertaining".  Focus on meals that are simple and nutritious, with less than a one-hour cleanup. Leave the party food for the weekend. Anticipation creates excitement. Look forward to that new, elaborate dish with a good glass of wine enjoyed with a friend as a way to unwind from the week.

-- Use up your kitchen. Focus on ingredients that are already at home. Don't waste time stopping at the grocery store every day after work for that random ingredient. This usually leads to splurge purchases such as a dip or cookies on sale, which affect your waistline and your wallet, and it takes up time.

--Focus on cooking time. Choose recipes citing 20 min cooking time or less. The prep could take anywhere from 10 - 20 min making your full active time 40 min.

--Pre-prep. Do you want a daily salad? Have your greens chopped in one big bowl, raw veggies in another. Take a handful of each, combine in a bowl with dressing (homemade preferably) and serve. Make salad dressing for up to 3 nights. Cook chicken for 3 servings - dinner, lunch the next day, and dinner re-purposed the next night. 

--Enlist help. Have a spouse, partner, child, or friend take part in the cooking process by assisting with prep work, such as chopping or even setting the table.

--Plan. Yes, a plan! Not a major one, just some forethought. Pick 2 or 3 recipes to cook this week. Buy your groceries on the weekend or Monday night and then use up all of those ingredients. Having the plan removes one step from the nightly process. Thinking about what to cook often leads to not cooking especially if you’re tired or short on time.

--Commit. Commit to what you can realistically achieve. If cooking only two nights is feasible, only cook two nights. Commit to it and remember you have given yourself the margin of error to allow for success.

So take a look at my recipes and choose something for yourself this week! Let me know what you think. 

Shifting Priorities & Intentions

I recently heard a lecture which begged the questions: Can obstacles in life be strength builders or destroyers, are we the product of our circumstances? These questions led me to reflect on how different people mitigate the obstacles in their lives. How do you view obstacles in your life? Do you let them leave you feeling defeated? Or, do you try to gain strength from the experience, learn a lesson from it and try to move forward? Do you react to certain situations differently from others? Is your reaction different based on the circumstance (e.g., family illnesses, personal illness, tax obligations, job loss, struggles with a manager, house catastrophes, etc.)? Whenever you are put in a situation that puts you in a funk and causes you to think "What have I done with my life?" and "What will I do now?” how do you bounce back, rectify the issue, learn from it, and move forward to determine the next best solution? 

After doing our taxes and having a child, my husband and I realized that we may need to move in order to accommodate our shifting priorities and whether I should stay home full-time or part-time with our newborn. Before our daughter was born, we lived in the heart of the downtown Boston and relished in the urban lifestyle that comes with dining out multiple times per week, walking everywhere, driving less, enjoying short commutes, and living in a small space. We didn't mind. Everything was convenient for us and our priorities were met. Last fall, we moved to Cambridge to a larger place to accommodate family and the impending arrival of our newborn. After having a child, I have realized being in the hub of the city isn't as important to me as it is to have flexibility in working hours so I can spend more time with my baby. I had expectations of maintaining certain aspects of our previous life that would be accommodated in this new location: dining out, shopping in the city, seeing friends, going to events etc. However, those activities don't occur as much as I thought they would and living slightly farther from the city hasn’t deterred me from visiting my favorite coffee shop in another part of the city. Now, when I visit my favorite spots in the city, I appreciate them more and savor the experience. But I’ve also realized that my priorities have shifted and I am totally okay with that. In fact, I didn't even realize that my priorities shifted until I encountered an obstacle involving our financial future.

This came to light when my mom and I were discussing our living situations and we realized that we both have come to a crossroads. Initially, I got defensive and agitated at the thought of moving again and even further from my beloved view of downtown. Then I started to think: Maybe some of my mom’s comments about wanting things I hadn't before made sense. Maybe now I’d prefer to live closer to the grocery store, maybe now I’d prefer to spend less on living in the heart of the city so I can have more disposable income and can spend more time with our daughter. What are my priorities now? What are my life intentions now?

                    

I've always had a problem with the change that comes with a major life adjustment (e.g., moving, marriage, illness etc.). Now, I am experiencing another life change that is prompting me to re-evaluate what is most important to me. Not discounting tears and yelling matches and memories of fun times passed, it's saner to address these changes now as opposed to sticking my feet in the mud and having to deal with exacerbated problems later. As my mom always said "pain now or more pain later". Ugh, I hate it when she’s right!

The next time, one of these obstacles arises for you, view it as a way to re-evaluate your life goals and intentions for growth and development. What are your goals for you, your family, and your career? Be honest with yourself and what your priorities are now, 5 years from now and so on. Slowly shift and set your expectations accordingly so these obstacles no longer seem like obstacles but rather, opportunities to develop and push yourself closer to your life’s intentions.

Whole Foods - inconvenient or necessary?

What is a Whole Foods diet?

It is NOT a food item that Whole Foods Market sells in their hot bar.

It IS a diet that focuses on nutrients gained from natural sources versus processed or packaged foods. 

It IS about eating food in their whole form-- natural with as little alteration as possible and with a specific focus on vegetables, fruit, nuts, eggs, meat, fish, and poultry. In a whole foods diet, nutrients are more readily available and accessible for the body in the digestion process. This is also known as bio-availability. 

Why would you care about bio-availability or nutrient absorption? Since you are reading this, then you probably already enjoy health food topics or have concerns with your health ranging from lack of energy, weight management, bloating or many other things related to your intake of food. You should care because if nutrients are not being properly absorbed, then your body 1) does not receive the vitamins and minerals it needs to function properly, and 2) you will not feel satisfied and cravings will emerge. The end result of these effects are vitamin deficiencies which cause unwanted "conditions" ranging from hair loss, brittle nails, constipation, and skin diseases to a host of others unwanted and possibly damaging in the long term. These vitamin deficiencies also create cravings. When our body feels it hasn't been satisfied, cravings develop to fill the void. Cravings for foods such as potato chips (salty), fried foods (fat), ice cream or creamy products (calcium, dairy), or sweet items (sugar for energy). Cravings are a topic I'll discuss further in another blog. 

So now are you more interested in trying a whole foods diet? Do you want to nurture the body for strength and development? Do you want to eat for sustenance versus always thinking about the next meal? Eat to live, not live to eat? If so, here is where you find whole foods: the outer portion of the grocery store, not the inner aisles. Food items from the inner aisles of the grocery store that still constitute a whole foods diet would include dry beans, whole grains, and flours. In the outer aisles, you will find fruits, vegetables, nuts, fresh squeezed juices and fresh ground nut butters, fish, meat, poultry, dairy, eggs, cheese and breads. Follow the outer portion of the grocery store for a no-brainer guide on whole foods or contact me to set up a grocery tour consultation. 

How do you prepare whole foods for meals? Find simple recipes if you are just starting to prepare your meals and cook more. Things such as steamed or baked veggies with a protein. Cook grains and add raw or lightly sautéed veggies with olive oil, lemon juice, sea salt and seasonings. Here are few recipes I suggest from breakfast to sides to dinner options.

Red cabbage & apple soup
Breakfast quinoa broccoli & egg muffins
Buffalo chicken w/ feta blue cheese dip
Cheddar sage cornbread
Chipotle Chicken Salad
Veggie loaded avocado white bean salad
Ginger chicken w/braised bok choy
Curried cauliflower chickpeas with chicken

Another great source for simple, but lean recipes is Clean Eating. This magazine focuses on using whole foods and minimal sauces for clean meals, in an effort to avoid processed ingredients.

Try some of these recipes for a week and see how you feel. Remember change is slow especially in the long term and don't get discouraged if you don't see immediate results. Sustainable change will happen and when it does, it will be hard for you to return to those inner or frozen food aisles in the grocery store!

Thirsty from salt or from toxins?

Last night, my husband and I ate a lovely homemade lasagna given to us by some friends. It was chock full of veggies with well-balanced amounts of cheese, sauce, noodles, and veggies. After consuming this delicious dish, I thanked my friends telling them this was one of the best lasagnas we had eaten without an overabundance of sauce. In the reply, my friend mentioned that the sauce was store bought.  That surprised me slightly mostly because I thought my friends were the homemade sauce type of folks, and also because I couldn’t tell the difference. The sauce was Newman's Own, which is a brand I definitely value when in a pinch for quality-based ingredients.

Later, when discussing this lasagna with my mom, she made me pause with this comment: 

"Tricky how they (manufacturers) add preservatives and chemicals [to food] without it tasting salty but it makes it high in sodium. Maybe thirst is the body's need to flush the chemicals...you know I'm not feeling thirsty after adding sea salt to water.”

After eating the lasagna, I was pretty thirsty but that may have been exacerbated by not drinking enough water throughout the day. I figured that many of the ingredients in the dish probably contained high levels of iodized salt, which does dehydrate. Iodized salt is comprised primarily of sodium chloride, which isn't as beneficial to the body's homeostasis process and can actually interfere with the body's ability to absorb nutrients while also depleting calcium. 

Iodized salt is the kind of salt in processed foods that we are told to worry about—the kind that raises blood pressure and causes hypertension. This is the salt that typically sits on restaurant tables and one should not consume more than 2300mg/day.  Sea salt, on the other hand, has hundreds of minerals that the body relies on for processing nutrients and maintaining its water balance. Sea salt also contains the iodine your thyroid needs, which is a subject I will expand on in a later post. Sea salt encompasses Celtic, French Gray, Himalayan pink sea salt, black salt, flake salt, and numerous others. The varieties can become quite gourmet and daunting to keep track of so just order some Himalayan pink sea salt off of Amazon!

Returning to my mom's inspiring comment, the sea salt she adds to her water doesn't make her thirsty. On the contrary, it actually helps balance her body, providing her with minerals possibly lacking from her food sources and it hydrates her adequately.  It turns out that salt in general doesn’t cause dehydration and thirst, but rather the type of salt used. Try some pink sea salt for yourself on food and a little in your water and see how thirsty you are compared to eating store bought tomato sauce.

Challenge - 3 Liters a Day! It works.

I've heard my often mom say, "drink before you are thirsty."
She’s right-- this is true!

Last fall, I was looking for a way to drink more water and snack less when I stumbled upon the following article about drinking three liters of water a day. To give you an idea, a liter is the size of one of those Poland Spring sparkling bottles or large Perrier bottles. Most water bottles are either .5 or .75 liters.

At first, I thought this technique was a gimmick, but as I read further, I figured I should try and experience it for myself. Water is an essential nutrient for our bodies and we are technically made up of 75% water so how could it hurt to try it? So, how did I accomplish this feat?

- I bought a glass liter bottle from Whole Foods and after finishing the contents, I kept refilling at work throughout the day.
- Every time I felt like snacking, I took a sip of water.
- Every time I got up from my desk, I took a sip of water.
- I took a few gulps before lunch and had a sip between every few bites of lunch.
- I set a goal of drinking one liter by 11:00, then another by 3pm, and the last liter within the last couple hours of work.

If I didn't finish, it wasn't terrible since I knew I had at least a glass before work and would have another when I arrived home. However, I didn't bank on this pre and post work water routine just in case I ended up drinking less away from work. So I always tried to drink three full liters of water while at work.

Results? Other than going to the bathroom more (which actually was great for mini stretches throughout the day), I felt more hydrated and never thirsty. I didn't snack as much as I usually did and I ate slower at lunch. I also noticed that my skin appeared clearer and I found my overall ability to think was better. I also realized there were times I was snacking that in actuality were cravings due to dehydration (any degree of thirst).

If drinking water is an "effort" for you or you don't like the "taste" (or lack thereof), then I suggest the following:
 - Slowly incorporate water into your day. Have the refillable bottle by your desk. Set yourself up for success with the appropriate tools; as you would with any project at work.
- Order water in addition to your usual restaurant drink or in lieu of it. Try doing this at one meal per day for two weeks. Increase to two meals once you notice it’s a habit or after a month.
- For those who need more oomph in their water, try sparkling either flavored, plain or with lime, lemon, or cucumber. If flavored water is the only way you’ll down a glass, then your taste buds are too accustomed to sweet, salty drinks and you may need to train your body to enjoy the replenishment satisfaction vs the taste.
- DO NOT: use those chemical taste enhancers – drops, packet additives, etc. Try natural additives as much as possible or sparkling water. 

Also, set a finite duration to the challenge. That way, you won’t feel stuck by it if the notion of a permanent change is interfering with the implementation of the challenge. During the process, you may find the benefits outweigh the previous aversions to drinking water and the habit will become natural.


Try it! What have you got to loose?

Choose a Challenge Over a Resolution!

As I write this while eating my veggie, quinoa and tofu salad (in lieu of a stuffed bread with savory chicken) and a raisin pecan roll (vs. a sweet roll dessert), I realize that in essence, I have embarked on the "New Year's Resolutions" slowly but without much thought. Why? Because I didn't set any resolutions. Instead I set a challenge. The word “challenge” versus the word “resolution” triggers different mindsets, which in turn, triggers different behaviors.

1) A “resolution” can have a negative impact on your psyche. It implies that for the last year, you have been doing something "bad" that needs to be changed. It falls along the lines of resolving to be better. A a result, you deny yourself of a food, an activity, or a behavior. For me denial means wanting the denied thing more. This immediately sets you up for failure if you don't meet your “resolution”.
2) A “challenge” implies that you are strong, determined, and wanting to positively make a change that will improve your skills, your health and your mental well-being or whatever you want to "improve". A challenge invokes a sense of competition (achieving), and it also restores trust in oneself.

Which sounds more positive and encouraging?
"Resolve to eat less sweets." "Resolve to not sit so much."  -- or --
"Challenge yourself to eat less sweets." "Challenge yourself to take a 20 minute walk every day."

When achieved, challenges feel more rewarding. This mindset is used a lot in physical goal making to motivate and persevere. Challenge yourself to workout outside of your comfort zone. Push yourself through the pain. Don't you feel more empowered when you achieve your challenge?

I consciously wasn't thinking about reducing sugar and eating a salad. I simply thought that I needed this for my body. I challenged myself to feed myself more nutritious, re-energizing food. I also chose to do it slowly with substitutions. Not cold turkey.

My next challenge is the Three Liter a Day Challenge. - the next challenge I will designate to meet my sustainable health goals.

Set Your Day up for Success; Not a Crash

During our flights returning from Thanksgiving Holiday, I learned why I focus so much on eating a nutrient dense breakfast. It's true. Breakfast sets your mood, mindset and physical capabilities for the rest of the day and it can also affect your cravings and nutritional needs for the day.

In-flight scenario:

My husband and I were upgraded to first class on the first of our morning flights, so we had expected breakfast. Our choices that morning were omelet or raisin bran. I found those to be an interesting juxtaposition of options that I would equate to a California Pinot Noir and box wine. Of course everyone before us chose the omelet and they ran out by the time they served us, so we were left with raisin bran. Since I’m pregnant, protein is even more of a concern, but it was especially important after eating only raisin bran for breakfast. Calorie wise, it was dense, but nutrient-wise, it was lacking since it was primarily simple carbs and sugars. As you can see in the picture below, we were also served yogurt that was fruit-filled and syrupy. In fact, the only thing served to us that morning that didn’t spike our sugar levels extraordinarily was the lactose free milk. After landing and during our layover, we went to have "lunch" of a split salad with some chicken However, since I overate bread, I wasn't that hungry so I didn’t eat much despite it being a source of protein. I just figured I’d eat later. We ended up at the Skyclub and the temptation to “snack” heightened. I munched on some hummus, veggies, crackers, some tasteless barley mix, but I continued to pick. We ended up not getting dinner thinking that we'll eat some KIND bars on the plane followed by something light at home. As a result, I was moody, indecisive, and couldn't focus on the work I had intended to during our three-hour layover. 

On our second flight that day, my husband was upgraded to first class and at that point, the sugar and simple carb spikes hit me. I actually got upset that he got to sit in first class because he would get a "meal" while I would have peanuts thrown at me. At that point, I knew we wouldn’t really eat at home. I was irrational and if I can recall in my sugar high, gluten high haze, at home I think I had some peanut butter as a form of protein on sprouted bread and a glass of milk and then I went to bed. I was exhausted because deficient in nutrients and quality food.malnourished.

Results of not setting yourself up for the day:
Irrational thinking.
Lack of energy.
Inability to focus.
Desire to munch on non-nutrient rich items to satisfy a craving you can't place.
Putting off a "real" meal because you don't let yourself get hungry

How to offset? 

Simple = EAT some form of a breakfast in the morning AND make sure that breakfast has a mixture of protein, carbs, and fat. Fat is especially important in protein sources that are not animal based (e.g. when eating yogurt, choose a plain variety with fat in it). Eggs are wonderful protein rich sources that are easy to make in the morning and good for those who want a lighter breakfast. They are versatile and typically inexpensive. Although I harp on quality, if in a pinch, eggs are the safer of the animal based proteins to eat.

So just as they used to say eat your "Wheaties"...I say eat your protein (e.g., beans, eggs, tofu, ...whatever gives you the energy)!