Super foods...

Constitutes a food that is high in vitamins, minerals and has high concentrations of essential nutrients with proven health benefits.

Kale is a super food, which is a leafy green vegetable that is high in beta-carotene, vitamin K, vitamin C, lutein, zeaxanthin, and calcium.  It’s best to eat raw, steam, stir-fry, or microwave.  Reason being, if you boil will reduce the nutrients. The benefits of this super food include anti-cancer properties. Kale also contains a source of indole-3-carbinol, which is a chemical that boosts DNA repair in cells and may block the growth of cancer cells.

How do you prepare kale? I found a recipe on the foodnetwork.com by Bobby Flay, that looks simple and tasty. I’m going to give it a try tomorrow and thought I’d share:

It’s called “Sautéed Kale” by Bobby Flay

1      ½ pounds of young kale, stems and leaves coarsely chopped

2      3 tablespoons of olive oil

3      2 cloves of garlic, finely sliced

4      ½ cup of vegetable stock or water

5      Salt and Pepper

6      2 tablespoons of red wine vinegar

Directions:

Heat olive oil in large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.

Gift Giving...

It can often be chore when we wait until the last minute or more commonly just aren’t sure what to buy for a particular person. Thoughts trail through our mind, and we wonder about the different options. Do I buy something practical? Would this gift be over the top? How much would a gift like this get used? 

When shopping for gifts, we want nothing more than our gift to be recognized and appreciated by the person we are giving it to. Sometimes, we spend so much time looking for the perfect gift that we forget the reason for giving.

Whether it’s a birthday, wedding, holiday or simply a way to say thank you. A gift  must come from the heart. Take time to think about the activities that you enjoy most with that person. What other hobbies does that person enjoy? What makes that person happiest? How can your gift contribute to making that person’s day a little brighter?

In the spirit of the holidays, take some a quiet moment, sit with your list, and look at the names of the people that you want give a gift. Then, think about your memories with each person. It might take a little time, but you will soon discover the perfect gift!

Winter Blues

Sometimes winter can get a bad rap and can be referred to as the SAD season. Don’t let the early sunsets and cold temperatures affect your mood. There are things we can do to prevent the seasonal mood changes. 

Start by embracing the day and finding time to get outside at some point before sunset. As little as 10 minutes of sunshine can provide benefits of Vitamin D along with a mood lifter. With the holiday season, there are a lot of cookies and family recipes that often make their way into the workplace. It’s important to not cave into the carbohydrate cravings!  Enjoy a taste of it, but be sure to include energy packed vegetables and lean proteins as well. 

As always, keep moving! With the frigid temperatures, it can be a challenge to get out of bed early to work out, yet many studies show those who get their morning workout in before their work day, are more inclined to keep up their routine and have the added benefit of burning calories in the morning, essentially eating a larger breakfast, lighter lunch and a balanced dinner. If it’s a weight workout, you’ll have the added benefit of burning more calories throughout the day. 

It’s also a great time of year to try something outdoors that you don’t typically do. Gather some work out buddies and find an activity or two that you can experience together. Most importantly, get your sleep and take your vitamins. You can’t replace sleep with an energy drink or extra coffee. Take the time to reenergize your body by getting enough rest and the vitamins will ensure a strong immune system to stay healthy throughout the winter season.

Letting go....

We need to just let things go! We are all human and make mistakes, communicate differently, and have different perspectives on life.  We don’t realize how much MORE energy it takes to be frustrated with a situation until we do something about it.  Whether we are frustrated with a friend, impatient with a colleague, or simply annoyed with a particular situation, there are always opportunities to change the outcome. Just because something isn’t as we would like it at a particular moment, doesn’t mean that it’s going to be that way forever. The best thing about life, is that we not just along for the ride, we are in the driver’s seat!

You might be thinking, “there are several things on my plate right now that I need to do something about!” Not sure what to do first? Prioritize. What is causing you the most pain? Meaning, what is really bothering you the most? That is a good place to begin and create a timeline for what to tackle and by when. Don’t let it linger. Once you tackle your first “Letting Go” experience, it’s such a huge lift off your shoulders and it will be inspiring. It’s also a great motivator to work through the other concerns that have been on your mind.  

With the end of the year around the corner, take charge now and decide what’s going to be put on your  “Letting Go” List.

Happy Holidays!

As the first weekend of December is upon us, keep in mind it’s important to prepare for the holiday parties and festivities beforehand.

A few tips to keep your waistline trim this holiday season.

-       Have a snack before the event. Be sure to have something with protein to help keep you full and satisfied. You don’t want to be munching too much on all of the appetizers. (A sampling is wonderful, but there’s nothing worse than starving while at an event) Try a handful of nuts, an apple with peanut butter, hummus and vegetables, or even a small protein shake.

-       Drink plenty of water throughout the day to ensure you’re hydrated for your event. This will help to prevent you from drinking too much too fast if you plan on having a few cocktails at the event.

-       Can you squeeze in an afternoon nap? This time of year we are go,go,go! To keep our body in balance, it’s so important to make sure we are getting 7-8 hours of sleep. We can use the weekends to play catch up, but with holiday shopping, cooking and spending time with loved ones, sleep can be the first thing to be eliminated- Try to make an effort to get your sleep!

-       Depending on the time of the event that you’re attending, it might be helpful to get moving before to get your blood circulating and help to get you ready to go!

-       Know ahead of time what you are wearing, so you’re not running out to the store at the last minute to grab it. This will be a huge stress reliever!

Most of all, take time to enjoy the holidays… After all, they only come around once a year.

How about a new recipe for dinner

With the change in season, we have delicious winter vegetables to enjoy. Oftentimes I find myself at the grocery store looking at the variety available in the produce section and think how in the world do you cook any of these vegetables?

After branching out and purchasing an acorn squash, I decided to cook it as recommended in the oven. I then added my own flair! I encourage you to try this recipe. You won’t be disappointed. It’s a healthy and hearty meal for the chilly temperatures and you’ll feel full and satisfied afterwards.

Acorn Squash stuffed with Quinoa

Start by preheating the oven to 350, then spray the pan with a nonstick spray and place  each half of the acorn squash face down for 30 minutes.

While the squash is cooking, start the quinoa. Add 2 cups of chicken broth to a pot and bring to a boil. Then add 1 cup of quinoa. Turn the heat down to medium and allow the quinoa to cook uncovered for 13-16 minutes.

In a sauté pan, start with olive oil and garlic, and then add a little sea salt, fresh cracked pepper and a tablespoon of pine nuts. Once the pine nuts are toasted, add 3 small tomatoes. The heat should be turned to low at this time. Add a tablespoon of Pesto. By this time the quinoa should be finished cooking. Toss the cooked quinoa into the sauté pan and gently mix to ensure all ingredients are blended together.  Top with a little cayenne pepper to add heat and a little crumbled feta cheese (as much or as little as you like) Then take the squash out of the oven, and fill the quinoa to each half and you have a delicious dinner prepared in just 30 minutes!

This meal provides a good balance of vegetables, protein and healthy fats. It’s delicious and I hope you think so too!

Ingredients:

-Acorn Squash

-1 Cup Quinoa

-2 Cups Chicken Broth

1 Clove of Garlic

1 Tbs. Olive Oil

1Tbs Pine Nuts

3 Small Tomatoes

1 Tbs. Pesto

Sea Salt

Fresh Cracked Pepper

Cayenne Pepper

¼ Cup Feta Cheese

Take Time for Yourself

It’s a new day, and a fresh start. Yesterday was a time to enjoy with friends and family, sharing our favorite recipes and hopefully a little exercise by participating in an activity with a loved one.  Whether you spent most of the day in the kitchen cooking, or spent time enjoying the Macy’s Parade, it’s time to think about your action plan to get moving today and throughout December.

 Think Short Term!

It’s easy to plan ahead to what you will do come January 1, but ask yourself what you need to d now to keep fit, and get fitter throughout the holiday season. Are there any local charity workouts that you can get involved in? Perhaps a holiday run or bike ride. There are so many charities looking for volunteers this time of year, and many of the duties require lifting, moving things and some sort of running around. It not only helps us to feel better about our body image, but we feel better knowing that we are also contributing to a good cause. Couple this with healthy meal and snack options and you’ll be feeling ready to take on the New Year!

Healthy Holiday Habits

 It’s essential to maintain our health during the busy holiday season and with more on our social agendas, we sometimes forget to take a moment to take care of ourselves. First, we need to be mindful of our level of patience. Our stress level can increase dramatically when we are sitting in gridlock traffic, waiting in lines that wrap around the grocery store and when we are running on empty because we missed lunch. Prepare yourself for the extra hustle and bustle this year by accepting the fact that our schedules are going to get a little more hectic with holiday parties, shopping and cooking. Next, think of it as a blessing because without family and friends surrounding us it wouldn’t be the same!

-          When out shopping, pack something that you can snack on to avoid grabbing fast food. Wait until you get home to relax and eat a meal. That is unless you are heading out to a restaurant to eat. (Keep in mind Dining out Do’s and Don’ts)

-          Its flu season, so be sure to wash your hands often, and it might be a good idea to keep a small hand sanitizer in your car or purse.

-          Load up on music that you want to listen to in the car. Perhaps you have a book on tape that you want to catch up on. Find something that you can listen to in the car to occupy your time to help alleviate the frustration of traffic.

-          Head to the grocery store early in the morning. It’s the best time to beat the rush! Wednesdays are when all of the new sales come out, so you’ll save a few extra dollars if you can make it an early Wednesday morning.

Most of all, remember what the holidays represent and enjoy time to relax and enjoy the company of your loved ones.

Wishing you a Happy and Healthy Thanksgiving!

Dining out Do's and Don'ts

It can be tempting to splurge a little too much when we head out to a restaurant. There are many delicious healthy options, but sometimes we are starving or simply craving something that later we will wish we never ate.  That’s why it’s important to plan ahead. A few tips to keep in your back pocket for the next time you go out to eat:

Do: Check the menu online ahead of time. Take a look at the options which will satisfy your hunger, and fuel your body. Look for options that include a lean protein, a vegetable (if not, add one!) and include a starch (preferably a whole grain option)

Don’t: Ruin your healthy selection by forgetting to request “No butter, No Oil”. Oftentimes I hear people say they are embarrassed to make special requests when they go out to eat. Don’t be. Politely ask because it’s your meal and a simple modification that the chef can make.

Do: Request Grilled, Broiled or Steamed. Those are key words to look for on the menu when it comes to selecting healthy options.

Don’t: Go over board with cheese, fried foods, heavy cream or dessert. When it comes to foods that you absolutely love, but they don’t love you, I suggest sharing it. Especially if you know you’ll order it and pick at it until you’ve just about eaten the entire thing! Make it a treat to enjoy with others, and limit your portion size.

Do:  Try something new! There are so many ways to prepare a variety of meals and many cuisines to sample. Don’t be afraid to try new things.

Bon Appetite 

Motivation can easily unravel...

It’s the most wonderful time of the year! The holidays are upon us and so are the extra calories that come with the season. Oh, that didn’t sound so wonderful did it? The more you prepare to do something about it now, the better you’ll feel after the holidays. You won’t dread going the gym, eating healthy won’t seem like a chore and you won’t feel the guilty about overindulging because you’ve kept off the extra holiday pounds. 

How can you make this a reality this year? First, don’t deny yourself a little indulgence with your favorite family recipes.  Make a commitment to be vigilant about watching your portion size and make a mandatory appointment everyday to workout. Yes, EVERYDAY! It doesn’t mean that you have to get a full workout in at the gym every day, but make a commitment to get moving every day. This time of year, it’s getting colder outside, so we are less inclined to be active outdoors and start to slow down. Be mindful of how much you are moving everyday and make conscious effort to move more- Take the stairs, get up from your desk at work, take a walk before or after work, buddy up and find someone to support you in your effort.  Most importantly, don’t let one bad meal or a lazy day get you off track…Everyday provides us with a new opportunity to decide what healthy choices we are going to make.

Tip: Keep an extra set of workout clothes and sneakers in your car to ensure you’re always prepared for your workout! 

Not all running shoes are the same

I found a great website from Runners World magazine that I highly recommend for finding the best-fit shoe for you! With so many choices, it’s easy to quickly get overwhelmed with all of the options.

If you are looking for a new pair of running shoes or just curious to see what shoe is made for your foot, check out: runnersworld.com/shoefinder.  I recently took a look and it was so accurate that it found a running shoe that I currently run in along with other great options. Furthermore, it takes it a step further and allows you to compare the shoes that it selects for you.

The shoe finder will ask you for some basic information- sex, weight, and height. It then proceeds into questions about your running experience, mileage, pace and any recent injuries.  The last few questions are optional, but helpful to include if you know the information. It will ask about your arch. Do you have a flat, medium or high arch? Do you under/overpronate and goes on to ask a few more detailed questions. Again, the last few questions are simply to provide more about you so the shoe finder can choose wisely!

Lastly, don’t miss the tabs at the top of the page. I almost missed them! They offer, “Shoes like mine”. This option is helpful if you have a pair of shoes that you absolutely love and want to find another pair similar to them. There is also an “Advanced Search” which allows you to get very detailed for those of you who are extremely particular about your shoes!

Don’t wait to buy your new shoes for the New Year- Make it your motivational tool to get moving in December! 

It's Time...

I mentioned it last week, but If you haven’t already, it’s time to get your influenza vaccine.  Between the months of October and December, the flu vaccine is available and it’s not just for elders, pregnant women and children.  The vaccine protects you from catching the flu, but you can also play your part and avoid spreading it to others.   This is simply a form of prevention and with many strains of influenza, it doesn’t guarantee that you won’t get sick this winter, but it’s a great opportunity to plan ahead and take care of your body before the flu catches you off guard.

Having just caught a cold myself, threre are a few more things things we can do to prevent the flu and or a winter cold?

-       Wash your hands for at least 20 seconds. It’s the same amount of time it takes you to sing Happy Birthday!

-       Watch your alcohol consumption because it can impair your body’s ability to fight off viruses

-       Take your vitamins, not just Vitamin C. Stick to a well-balanced food regime that includes all of your vegetables and fruits. Take your multi vitamin and see your physician if you feel as if something is missing. You might need it.

-       SLEEP! We need more sleep in the wintertime to ward off viruses and anything less than 8 hours is insufficient. Take advantage of that fact that we just changed our clocks and try to put yourself to bed thirty minutes earlier.