January, 2013 | Say Yes to Salad

Keri just posted the cleanse instructions and shopping list on her blog so I think I can share the plan here.

For 4 days, eat the same thing each day – and that is:

Breakfast: 1 whole egg plus 2 egg whites (scrambled), ½ teaspoon dried oregano
Snack: 1 medium Granny Smith apple, ½ tsp ground cinnamon
Lunch: Lentil Spinach Salad (spinach, ½ cup cooked lentils, 1 hard-boiled egg, and 1 teaspoon olive oil)
Snack: ½ cup artichoke hearts OR 1 small steamed artichoke with a squeeze of lemon
Dinner: Salmon Spinach Salad (1 cup spinach, 4 ounces grilled salmon, and ¼ avocado)

You can go get the shopping list at the post I linked to above.

I made some modifications due to some digestive issues (IBS). Some of the foods above cause bloating for me, such as lentils and apples. I am going to sub out lentils with a fish protein – some type of canned seafood (I have tuna, clams, and crab). I am going to sub out the apples with oranges or papaya. I hope that is OK!

The way I picked my substitutions is loosely based on the FODMAPS plan – it does work for me, when I stick with it. More about this later I think. Elise is a fodmapper too and she has lots of good tips.

Anyway… wish me luck! Today is the first day of truly following the plan. I have to go prep my food and get to work.

Happy Wednesday! How has your week been so far?

Mine has been good – I managed to find the curtain rod I’ve been needing (had to go to 3 different West Elms in the last week to find it).

I was able to get it in the 28″-48″ size for my one window last Saturday, but I needed the 44″-108″ for the other window. Now my bedroom is almost complete 🙂 I got the darker one, the “rubbed iron” color.

28 January, 201324 November, 2014

Keri’s 8 Foods Cleanse [The New You (and improved!) Diet]

A few weeks ago I received a copy of Keri Glassman’s new book, The New You and Improved Diet: 8 Rules to Lose Weight and Change Your Life Forever (it’s on the the Kindle too).

I was very excited for this book because Keri’s 3 taglines for this book are:

Eat more, not less!
Catch some zzz’s!
And have more sex (you heard me!)

Sounds like a plan anyone in their right mind would want to follow and enjoy following – nothing like the typical restrictive diet.

Keri catapults you right into her plan. She intros a quickstart “Eight Foods Cleanse” early on – page 27 to be exact. I figured if I am going to give this book a proper review (to come…) I should at least try out the cleanse. To be honest, I haven’t ever really followed a proper “diet” plan. I generally just try to eat less/move more. I’m really interested to see if I feel any different at the end of this “cleanse”. In the past I’ve tried doing the “raw/juicing” thing, “macrobiotic“, etc…

Cleanse… yes, that word with bad connotations. Keri’s 8 Foods Cleanse is not really a cleanse in the usual sense of the word – no long days of sipping juices with your stomach rumbling – this cleanse is simply eating a few simple, wholesome foods for just 4 short days.

I am jumping right in today, though I did make a few mods based on what I had in my kitchen this morning (yes this was a last minute decision). I’ll go shopping tonight for the proper ingredients! Here’s what my day will look like:

Breakfast is 1 egg and 2 egg whites with black pepper and ground black sesame (those spices are my own touch on this). I’m also having a cup of organic coffee with unsweetened almond milk and this chocolate stevia (Thanks Ron!). (Keri’s plan doesn’t include coffee… I am easing my way into this, so I’m gonna have it for now.)
No morning snack – I have breakfast ~10am so there is no time for a snack before lunch.
Lunch – a salad of romaine, seaweed, tomato, apple (leftovers) + 1/2 cup chickpeas + 1 hard boiled egg + 2 teaspoons EVOO. (Yum!)
Snack: 1 Ronnybrook plain whole milk yogurt with cinnamon. (This is what I have in the fridge – this is off plan.)
Dinner: TBD – Salmon & greens I believe, and I need to go get an avocado.

This cleanse may be a little low in calories, but it’s only 4 days – and after a few months of indulging (during renovations we didn’t have a kitchen – and even if you’re careful, eating out for every single meal can get really old really fast). I think I can follow it for 4 days and then start adding in more of Keri’s favorite Empowering Foods.

I’ll be back later with my take on the rest of Keri’s Diet Rules – one of them is “Clean Out Your Closet” – so you know I am gonna love it.

25 January, 201325 November, 2014

5 Tips for Healthy Teeth

Good afternoon and happy Friday! This weekend I have absolutely NOTHING planned for the first time in months and I could not be happier.

I wanted to share some healthy tooth tips since I have been getting a lot of dental work done lately (I’d been putting it off for a long time – bad idea, don’t put it off!).

1. Get regular cleanings & checkups. This is probably the most important because if you do have an issue you can catch it early and get it taken care of. Also, if you know you are going to the dentist every 6 months you may be more inclined to take care of your teeth because you don’t want your dentist yelling at you. Please don’t be scared – it’s really not as bad as you think it is, even if you have cavities. You’ll feel so much better when you know your teeth are all fixed up and in good health.

2. BRUSH & FLOSS after meals if the food gets easily stuck in your teeth – think chewy foods that you really use your molars for (worst offenders for this in my experience – sweets, fruits, breads & grains). Make sure you are brushing so that the brush gets in between the teeth as much as possible (kind of like sweeping from the bottom of the tooth up to the top – if that makes sense).

(Kinda like this – Source)

3. Don’t snack frequently (especially on sugary stuff – even fruit!). The most common cause of tooth decay (aka cavities) is from acid that dissolves the tooth enamel. This acid comes from the breakdown of refined sugars by bacteria.

The output of this breakdown is acid –> enamel erosion –> cavities. (Going back to #1 – it’s really important to remove plaque because plaque is just a sticky deposit on your teeth made up of bacteria, food, and other debris. It causes cavities.)

Studies show that how often you have sugars in your mouth is much more predictive of your dental health than how much sugar you have. This means that the person who eats 5 apples slowly throughout the day is in worse shape than the person who quickly eats 5 apples in 10 minutes (god knows why this person is eating 5 apples in one day, but it gets the point across).

3-apple-peanut-butter

(Apples! Good – in moderation.)

Worst offenders – sticky foods like caramel, gummies, jams and jellies. These stay on your teeth even after you stop eating them. Surprisingly, chocolate is not necessarily so bad because the sugars are coated in fat and they leave the mouth quickly. (Not the case though if you see chocolate sticking in your molars – brush that stuff out!) Bottom line – if you’re snacking throughout the day on sugary foods or soda (even diet soda – it’s acidic) – your teeth are under under attack from acid.

4. Eat for healthy bones. Your teeth, even though it may not seem like it, are living parts of your body. They are very much like bones. If you are not eating enough, you could be at risk for osteopenia/osteoporosis. These conditions can not only cause weakened bones, but also weakened teeth. The weaker the teeth, the more susceptible to decay. Not eating enough can also decrease saliva production which is another potential cause of tooth decay.

5. Good foods for healthy teeth are: fiber-ful veggies, unsweetened full-fat dairy products (milk, cheese – cheese also makes you produce more saliva which is good for the mouth), green and black tea (polyphenols kill/minimize bad bacteria), meats, and nuts. (Hey this sounds like the paleo diet doesn’t it?)

Great PDF I found while researching: Dental Tips by Delta Dental.

Do you have healthy teeth? What are your healthy teeth tips?

21 January, 201325 November, 2014

Monday Link & List Love [01.21.2013]

I have found some interesting links lately that I wanted to share:

Monday Link Love

The Nitrate & Nitrite Myth: Another Reason not to Fear Bacon: This article “debunks” the idea that nitrates and nitrites can cause serious health problems (cancer, heart disease). Honestly – I want to believe it; I just don’t know if I can. Apparently nitrates and nitrites are found in much higher amounts in natural foods like celery and even in our own saliva than they are in hot dogs, bacon, and other processed meats. Even if they are – aren’t they different? Wouldn’t our bodies treat “natural” (whatever that means) nitrates/nitrites differently than artificial ones? I have no idea. I’m not a food scientist but I would really like to know the truth behind processed meats. (Because I love bacon. Who doesn’t?)
Breaking the Cycle of Emotional Eating: Just some goods tips for leading a happy, healthy life. I especially like #5 – Unleash Your Creativity and Do Something You Love Every Single Day.
Homemade Lotion Recipe: I haven’t tried it yet, but it looks like it really couldn’t be simpler.
Slow-Cooker Squash Stew: Butternut squash, chard, and parmesan? Count me in.
7 Ways You Might Be Inadvertently Sabotaging a Good Night’s Sleep: I may not always agree with him, but Mark Sisson just about always has an intelligent, well-thought-out response to just about every question or problem anyone could possibly have. In this case I do agree with him. The article is from November but particularly applicable now that I’m trying to sleep earlier. He makes good points – 1) are you getting natural light during the day? 2) are you eating too late? 6) do you have a nighttime ritual? and 7) are you simply staying up too late? –> These 4 all right true for me.
Vow to Get More Sleep in 2013: Another sleep article. Tips include 3) turn the heat down, 4) unplug (what I should be doing now!), 5) meditate, 6) do yoga (OK!), and 7) stop puttering! (That means no chores after 9pm, yes I am talking to you my fellow type A’s.)

And I also just wanted to share some other random things…

Monday List Love

Wanted to share this pic of dinner the other night. I was out of the city all day Saturday and when I got home, Bobby had prepared this beautiful meal! It’s a salad with hard boiled egg, bacon, onion, and homemade dressing. I had no idea he could cook – he totally outdid himself. He also made butternut squash ravioli (from TJ’s) with sauteed veggies and he cooked up a cheesy mushroom flatbread (also courtesy of TJ’s). The salad is served in a really beautiful dish from my mom.
Bobby used this salad recipe for the dinner salad and dressing. It was supposed to be spinach but I prefer romaine as a salad base.

That’s all I have… I’m off to do some reading and relax before I go to sleep (early). Hope your week is off to a good start.

18 January, 201325 November, 2014

Quinoa: 10 Reasons to Love It

First, happy Friday! I know I’m excited for the weekend. Work has been crazy as usual so it will be nice to get a rest. I have a Guster concert tonight that I’m really psyched about and tomorrow I am going to my hometown in NJ for my bridesmaid’s baby shower (it’s a boy!). On Sunday Bobby and I are going to a family dinner here in NYC and I’m also hoping to find a way to get in at least two yoga classes this weekend (haven’t been in over a week). But anyway, onto the topic for today…

Here are 10 reasons to start eating quinoa – NOW.

(source)

1. It’s filling. The protein + fiber in quinoa will satisfy your hunger and keep you full longer.

2. It’s packed with protein. One cup of cooked quinoa has just over 8 grams of protein (source). Divide your body weight (in pounds) by 2 and that is approximately how many grams of protein you should aim for. For women, between 50-75 grams is probably plenty.

3. It’s delicious. I will never say no to a big bowl of quinoa.

4. You’ll stay slim eating quinoa. What helps me lean out when I’ve been over-indulging? Filling grains like quinoa. I can’t get full on veggies alone and quinoa stops my cravings on the spot.

5. Quinoa is a great alternative to other typical grains. Bored of rice, oatmeal, and whole wheat bread? Cook up a batch of quinoa for a chewy, hearty, delicious side dish.

6. It’s versatile – have it for breakfast! Mix quinoa, Greek (or regular) yogurt, some peanut butter, and slice a banana on top. OR try using quinoa flakes to make a healthy breakfast cookie.

14 breakfast coconut cookie 400x265 Coconut Breakfast Cookies Recipe

(^^my breakfast cookies^^)

1 quinoa cookies Womens Work and a Recipe: Quinoa Flake Cookies (Gluten Free)

(^^i also have made gluten-free cookies with quinoa flakes^^)

7. It’s versatile – have it for lunch! Mix quinoa, seaweed salad, a chopped hard-boiled egg, and some lettuce together for a protein-packed & Asian-inspired meal.

01 quinoa tabbouleh 300x225 Quinoa Tabbouleh

(^^or maybe some quinoa tabbouleh?^^)

8. It’s versatile – have it for dinner! Make burritos filled with chili meat (cook chopped onions + turkey + pack of chili spice + can of tomatoes), quinoa, lettuce, cheddar cheese, and avocados.

9. Quinoa is vitamin-rich. I like to get my vitamins from whole-food sources, not a pill. Quinoa has iron, manganese, riboflavin (B2), magnesium, lysene, and more. You can ditch the daily vitamins if you just eat real foods.

10. It’s a prebiotic – good for the digestive system (feeds good bacteria). Your belly will thank you. For those of us with IBS, it’s so important to eat foods that nourish the stomach and intestines. And even if you don’t have IBS, it’s still good to nourish yourself.

So… what are you waiting for? Go get some quinoa! I recently discovered the tri-color quinoa at Trader Joe’s and it is awesome.

Month: January 2013

Eight Foods Cleanse [Take 2!]