Sharon Richter

Getting Ready For The Holidays

2011-12-20T17:20:00.000-05:00

I will be hosting the first night of Hanukkah cocktails and a few of my favorites:
Kind Healthy Grains Oats and Honey Clusters with Cheese and Goji berries
Veggie Patch Meatless Meatballs with my Non Fat Tzatziki
Smoked Salmon on Endive Leaves
Mocked Chopped Liver on Le Pain Quotidien Raisin Bread
Gluten Free Black Bean Cakes
Roasted Vegetable Soup in Shot Glasses
Sweet Potato and Regular Gluten Free Latkes with Homemade Applesauce
most of these recipes will be in my January 2012 newsletter go to my website to sign up!

Staying Healthy at Holiday Parties

2011-12-19T08:49:00.000-05:00

Here are some last minute tips as we are in holiday week...from Sarah Kalamch

It never hurts to be reminded about these simple tips for avoiding the dreaded holiday weight gain when heading out to holiday parties.

· Never show up hungry! Eat a snack with lean protein and fiber before heading to a party to avoid overeating heavy appetizers.

· Start with crudités (avoid the creamy dips) and fill up on fresh vegetables before moving on to the rest of the party food.

· Alternate cocktails with a glass of water (or seltzer with lime) to stay hydrated and cut down on empty calories.

· Keep track of how many appetizers you are having over the course of the evening – it is easy to graze all night long, especially with passed hors d’oeuvres and not realize the amount of food you have eaten. Be aware of how much you are eating and stop once you feel full.

· Allow yourself one indulgence – save up and really savor that one special food you are looking forward to and make it count. You will feel better and enjoy it more rather than going overboard with all of the heavy party food.

· Bring your own food! Be a great guest and offer to bring a dish to the party -that way you know there will be at least one healthy option for you to snack on.

· Socialize! Remember that the purpose of the party is to connect with friends - focus on the company and not the food.

Veggie Till Dawn

2011-11-29T08:20:00.000-05:00

Yesterday I took a redeye home from my annual family turkey week in Puerto Rico. It is amazing how a week of relaxing quickly vanishes as we play catch-up on the week. When away, I only ate 1 meal with an animal protein and felt great. I avoided dairy and just had lean fish, chicken, and meat with dinner. It was a nice change. I am thinking of trying this for the next month and see how my energy is along with strength when working out. Here is a sample of my first day back:
Breakfast: almond milk with a banana
Snack: green juice: spinach, kale, cucumber, lemon
Lunch: Veggie Patch meatless burger wrapped in romain lettuce (I cut the burger in half and make two wraps) with avocado, tomato and cucumber slices
Snack: comice pear and some roasted carrots (I know random!)
Dinner: egg white omlette, sauteed onions, zucchini, mushrooms, spinach salad with toasted almonds and roasted tomatoes
Dessert: granny smith apple
It was a light eating day but very satisfying. Let's see if this continues as the holiday parties are approaching.

Meatless Monday can be any day!

2011-09-19T10:43:00.000-04:00

Yesterday I did a cooking demo at Williams Sonoma Columbus Circle. As the weather gets cooler we look for comfort foods. I thought I would share a new food that I tried recently, meatless meatball from Veggie Patch. For the demo I displayed several uses for the meatless meatballs:
-meatball hero in a whole grain bun
-meatballs and whole grain pasta with broccoli
-pizza whole grain english muffin with meatball topping
and I made a Tzatziki dip to sample the meatballs
Everyone was so amazed how delicious they tasted and they were healthy!
Here is a link to their website so you can find a store near you to purchase http://www.veggiepatch.com

For the Tzatziki recipe:

12 oz Non Fat Greek Yogurt

1 English cucumber

¼ cup Lite sour cream

2 Tbsp fresh squeezed lemon juice

1 Tbsp white wine vinegar

1 tsp minced garlic

1 tsp minced dill

2 tsp sea salt

½ tsp black pepper

Finely grate cucumber. Lightly pat with paper-towel removing most moisture.
In a bowl, mix cucumber, yogurt, sour cream, lemon, vinegar, dill, garlic, salt and pepper.
Stir well.

Servings: 4

Calories 70

Fat 1g

Carbohydrates: 5g

Sugar 4g

Protein 8.5g

Food For Your Brain

2011-09-01T09:10:00.002-04:00

Certain foods that have been proven to keep you alert and improve overall brain function. Eating a diet rich in essential amino acids, omega oils, vitamins and minerals can protect and keep your brain healthy over time.

· Fish:

o Salmon, sardines – these fish are high in omega 3 fatty acids, which have been linked to improved cognition, alertness and enhanced mood.

o Oysters – high in selenium, magnesium, zinc and iron, which have been shown to help with memory and information recall.

· Nuts and Seeds:

o Flax seeds, chia seeds, pumpkin and sunflower seeds- not only are these seeds high in omega 3’s but they also provide fiber and other nutrients.

o Almonds, walnuts, cashews– offer a great combination of essential fatty acids, fiber and protein. They also contain vitamin E, folate, and vitamin B6. Brazil Nuts are a good source of selenium.

· Cocoa – in its pure form contains antioxidants (flavanols) and some caffeine -which can help keep you alert.

· Fruits:

o Avocados – great source of healthy fats, fiber and vitamin E – all essential to cognitive function. They contain the amino acids necessary for memory and brain function.

o Acai berries and blueberries – both are very high in antioxidants, which protect against free radical damage, combat inflammation and are linked to lower risk in Alzheimer’s.

· Vegetables:

o Leafy greens- such as spinach, kale, swiss chard are all good sources of iron, antioxidants and essential nutrients.

o Broccoli, cauliflower and Brussels sprouts provide choline, which is important for cognition and memory.

· Eggs- the yolks provide choline, a building block of brain cells, which helps with cognition and memory, protein and fat for energy - organic eggs are a good source of the antioxidant selenium.

· Whole grains – glucose is the brain’s main source of energy so carbohydrates with low GI help provide energy for the brain as well as folate and b vitamins.

· Green tea – good source of antioxidants and polyphenols to prevent aging of the brain. Also contains a minimal amount of caffeine to fight mental fatigue.

Ever Wonder About the Sugar In Wine?

2011-08-25T15:08:00.000-04:00

Sugar is necessary for winemaking. During the process of fermentation, the sugar molecules in grapes are converted to alcohol and carbon dioxide by yeast.

The primary sugars in grapes are glucose and fructose. There are other sugars present, but are in lesser quantities. In some cases sugar is added to the grapes, known as chaptalization, to increase the alcohol content.

Grape maturity at harvest is critical for fermentation and perceptible sweetness. The Brix scale was developed to monitor sugar development and concentration. Brix readings give objective numbers that are used to determine the appropriate time for harvest.

Currently, there are no regulations in the United States regarding labeling the sugar content of wines, so for exact information about the nutritional content of your wine, you should check with the winery.

In general, most red wines have little sugar; most sweet wines are white. Key terms on the wine label can help you determine how sweet a wine will be. The term "dry" indicates a wine with less sugar. The small amount of residual sugar plays a role in balance and mouth-feel of wine.

Balance in wine is determined by the interplay of sugar, alcohol and fruit (the sweet components) with the acid and tannin (the tart components). Most red wines are balanced by the fruit and alcohol component versus the tannin and acid. White wine contains little tannin so are typically more acidic than reds. White wine generally has less alcohol than red so sugar commonly plays a balancing role to the acid.

Jicama

2011-07-25T12:05:00.000-04:00

JICAMA

What is Jicama?

Jicama is a sweet, flavorful root vegetable that has a light, crunchy texture. It is as sweet as a fruit and can be used in many different types of dishes. Jicama is equally flavorful, raw or cooked. You can find in the produce section of most supermarkets. It closely resembles the look of the potato, tastes similar to an apple and has a texture like a radish. It may also be called a yam been root or Mexican potato, but it is technically classified as a legume.

What do you look for in Jicama?

When picking out jicama, you want to choose roots that are smooth skinned, firm and dry. Do not choose the largest ones, because they may have a more woody flavor and not be as sweet. Although jicama can be planted and grown year round, it peaks during the winter season. Store it in a cool dry place to prevent mold.

How do you prepare Jicama?

Jicama can be eaten raw or cooked. Wash and trim it, and then peel off the outer brown skin. To cook jicama, you can boil it in a small amount of water for about 5 minutes, until crisp tender. You can also deep fry it and serve as a substitute for potato french fries. It is also extremely popular to eat jicama raw. You can simply cut it into strips and add to it to a vegetable platter. Jicama is a tasty addition to any fruit or vegetable salad. It is also delicious sprinkled with a little lime juice and chili powder.

What are the health benefits of Jicama?

Jicama health benefits are numerous because it is low in calories and an excellent source of fiber, potassium, iron, calcium, and vitamins C and E. In fact, 1 cup of jicama contains nearly 6 grams of fiber. Jicama helps keep your cholesterol levels under control and may help protect against heart disease. Eating jicama also helps boost your immune system, promotes healthy bones, and protects against colds and flu.

Chia- yes, like the pet!

2011-07-18T15:16:00.002-04:00

One food that seems to be gaining a lot of press lately is chia seeds, and for good reason. These tiny seeds have a high nutritional value, are extremely versatile and can be a great addition to your diet. Chia seeds, Salvia hispanica L, are native to arid regions of Mexico and Guatemala and are a species of flower plant in the mint family. You may have seen chia sprouts growing on the novelty planters called Chia Pets, but historically, the seeds have been the most important part of the plant.

What are the health benefits of Chia seeds?

1. May help with weight loss and reduce food cravings. Chia´s high fiber content and its ability to reduce blood sugar levels after meals inhibits the appetite

2. Can absorb about 12 times its weight in water – flax seed only absorbs 6-8 times its weight. Chia´s insoluble fiber reduces digestive transit time and helps removes toxins as it passes through the digestive tract.

3. Hydrates athletes. Due to its physics-chemical characteristics, mucilage can be used as thickener in a series of applications, because of its excellent hydrating capacity.

4. Slow down how fast our bodies convert carbohydrates into simple sugars. Studies indicate they can control blood sugar. This leads scientists to believe chia seeds may have great benefits for diabetics.

5. Help strengthen muscles and bones with six times the calcium in milk, and greater amounts of high-quality protein than found in soy.

6. Protects against inflammation—such as arthritis—and heart disease with the richest plant source of Omega-3. In fact, they contain more Omega-3 than salmon!

7. Provide a vegetal protein alternative with high nutritional, economic and versatile value with essential amino acids.

How to eat chia seeds:

· They can be eaten raw – they have a nice “nutty” flavor.

· They can be soaked in fruit juice. For example combine chia seeds with water. IT will make a thick beverage that one can add lemon juice and agave to for a sweet snack.

· They’re perfect in puddings and oatmeal as they make a gel.

Nutrition Facts
Serving size: 20g (About 2 tbsp):
Calories = 66
Total Fat = 6.56g
Saturated Fat = 0.64g

Cholesterol = 0 mg
Carbohydrates = 7.5g
Total Dietary Fiber = 8.25g
Protein = 4.14 g

The WHO (and USDA) recommends a daily intake of at least 1200 mg ALA Omega-3 for a healthy diet. Two tablespoons (20g) daily of chia seed, providing over 4000mg of Omega-3, to help you restore the lost balance between Omega-3 and Omega-6.

Paddle For The Cure

2011-07-14T13:00:00.001-04:00

Join the Hudson River Watertrail Association on August 6th, 2011 for the Paddle for the Cure benefiting the Susan G. Komen Breast Cancer Research Foundation.
Participants can choose between a 16 mile paddling race for the seasoned competitor, and an 11 mile Poker Run for recreational paddler, all culminating in a post race party and BBQ on the water featuring live music.
Your $55.00 entry fee includes a donation of $20.00 or more to the Susan G Komen Foundation, Race or Poker Run entry, light breakfast/pre-race snacks, event t-shirt, and a BBQ lunch.

Advance Registration is available through active.com• Paddle race: For kayaks, surfskis, outrigger canoes, and SUPs, the 16-mile race course will start in Cold Spring and travel northbound to Bannerman's Castle and then continue southbound to Annesville Creek. Racers will start at 10:00 am

• Poker Paddle Description: The poker paddle is an 11-mile fun paddle with stops along the way where you'll pick up a single playing card in 5 spots along the course. At the end of the paddle course, whoever has the best poker hand, wins! Poker paddlers start at 9:15 am.
• Post-Race BBQ: Food will be free for all racers and available for purchase for spectators.
• Boats: No boats under 14 feet allowed for the race. Poker Paddlers - 14 foot minimum boat with 2 bulkheads or 1 bulkhead and 1 bow flotation device. If you need to rent a kayak, contact Hudson Valley Outfitters.
• Prizes: Fabulous prizes will be awarded to the top male and female racers for the 16-mile race and the top poker paddle participant. We'll also raffle off some great products from our sponsors!

• Mandatory Gear: PFD's w/whistle Must be worn at all times. All competitors must sign a liability release waiver.

There will be a shuttle at the end of the event back up to Cold Spring to retrieve your cars.

If you need transport for you and your boat from NYC please contact us at vicepresident@hrwa.org and we will make sure to keep you posted on trailer and car-share opportunities as they develop.

We are grateful to, and encourage you to support, the event's sponsors: Zico, Mike Samuels Graphics, Atlantic Kayak Tours, Hudson Valley Outfitters, Veggie Patch, Ex Officio, Power Bar, Eastern Mountain Sports, Stonewall Foundation, BobBQ's

NYC Marathon Training- Be FITiST

2011-07-12T08:15:00.000-04:00

Marathoners, take note. To keep you focused and disciplined, FITiST has created a world-class program by teaming up with renowned running coach, Terence Gerchberg. Terence works with the Nike Marathon Training Program, has run around the world (yes, Brazil, India, etc.) on the Amazing Race and completed 14 marathons. He's also just entered the Guinness Book of World Records.

The three-month plan includes:

A custom 14-week marathon running program. Two weekly training runs with Terence along with up to five others in your pace range, concentrating on both speed and distance.

Our "26.2" Plan: the ultimate FITiST cross-training regimen. Designed by our own experts to complement your mileage. Classes included: 12 Cycle (for knees-forgiving added cardio), 12 Core/Pilates (for mid-section strength), and 12 Yoga (for overall flexibility and mental focus). Total of 36 classes.

Nutrition session and detailed eating plan. One-on-one meeting with a FITIST sports nutritionist, who will create a customized eating plan to give you the right diet for training.

Runner's massage. Three restorative massage sessions designed specifically for long-distance runners to keep your body agile and ready for daily training.

One-on-one advice from our experts. Our marathon team is always available by email or phone to answer all your questions.

Snazzy, high-performance FITiST jersey. Our gift to all participants so they can run as a FITiST team.

If you've made the decision to run a marathon, you know the kind of commitment it takes. If you're willing to put in the work, FITiST will help take you further than you thought possible. Our plan lasts 14 weeks and costs $3,000. Program begins July 25. Spots are limited. go to www.FITiST.com and sign up TODAY!!!

Watermelon Juice

2011-07-11T09:03:00.001-04:00

Did you know you can juice an entire watermelon, rind, seeds and fruit? In fact, studies show that the most nutrient dense part of the melon is the rind, and the seeds contain beneficial fat. When only the red part it eaten, we throw away the goodness that makes watermelon such a nutrient superstar!

Watermelon contains high concentrations of lycopene, an antioxidant that may help reduce the risks of cancer and other diseases. Watermelon is fat free, nutritionally low in calories a good source of Vitamin A and high in Vitamin C.

Watermelon juice is also high in Vitamin B6, which may reduce the symptoms of anxiety and depression. It is also a very good hormone regulator and helps women through their menstrual cycle.

THIRST QUENCHER: Watermelon juice is wonderful for athletes and active people because it is deeply hydrating. Watermelon not only quenches the body and the cells, it also flushes out the kidneys, gall bladder and bladder.

Watermelon Juice

1) 5 cups watermelon- seeds rind and all

2) 2 cups of water

3) 2-3 tbsp of fresh lemon juice

4 Mint leaves for garnish

5) Crushed ice to serve

Nutrition Facts: 1 cup

70 calories, 0g fat, 18g carbohydrates, 15g sugar, 1g fiber, 1g protein

Summer Cocktails!

2011-07-06T09:29:00.000-04:00

During the warm summer days it is tough to resist meeting friends for outdoor cocktails. Here are some recipes so you can host a healthier cocktail party!

White Peach Sangria

1 oz Seltzer

4 oz dry white wine

1 oz Peach Juice or Nectar

Fresh peach slices and berries

Pour wine over peaches and berries, add juice and stir. Top with seltzer.

Nutritional Information

Calories: 120 Fat: 0g Carbohydrates: 11g Sugar: 3g Fiber: 2g Protein: 0g

Mojito

1.5 light rum

6 oz seltzer or club soda

fresh mint leaves (torn)

1.5 tablespoons fresh lime juice

1/2 teaspoon agave nectar or honey

lime wedge (garnish)

Muddle mint, lime juice and sweetener in the bottom of a tall glass, pour rum and seltzer over ice, garnish with lime wedge and spring of mint.

Nutritional Information

Calories: 125 Fat: 0g Carbohydrates: 5g Sugar: 3g Fiber: 1g Protein: 0g

Pomegranate Margarita

1.5 oz tequila

1 oz lemon juice

1 oz pomegranate juice

Splash of orange liquor (optional)

Mix together and serve over crushed ice, garnish with a lime

Nutritional Information

Calories: 155 Fat: 0g Carbohydrates: 12g Sugar: 5g Fiber: 0g Protein: 0g

Bloody Mary

1.5 oz Vodka

6 oz Tomato Juice (or V8)

Splash of lemon juice

Tabasco, Worcestershire sauce, pepper and horseradish to taste

Garnish with celery stalk and lemon wedge

Nutritional Information

Calories: 141 Fat: 0g Carbohydrates: 12g Sugar: 8g Fiber: 1g Protein: 1g

Raspberry-Lime Spritzer

1 oz raspberry flavored vodka

6 oz lime seltzer

Pour over ice and garnish with lime wedge and fresh berries

Nutritional Information

Calories: 65 Fat: 0g Carbohydrates: 1g Sugar: 0g Fiber: 0g Protein: 0g

Grapefruit and Ginger cooler

1.5 oz regular or grapefruit flavored vodka

4 oz diet ginger ale

2 oz grapefruit juice

Sprig of mint for garnish

Nutritional Information

Calories: 118 Fat: 0g Carbohydrates: 3g Sugar: 3g Fiber: 1g Protein: 0g

Watermelon Slushie

1 oz vodka

1/2 oz triple sec

1/2 oz fresh lemon juice

Fresh watermelon cubed

Ice

Combine watermelon and ice in a blender, stir in vodka, triple sec and lemon juice

Nutritional Information

Calories: 153 Fat: 0g Carbohydrates: 13g Sugar: 11g Fiber: 1g Protein: 1g

Cucumber- Mint Martini

1 oz vodka

Several chunks of cucumber muddled with fresh mint leaves

1 teaspoon agave nectar or honey

1/2 oz fresh lime juice

Mint for garnish

Shake with ice, strain and serve in martini glass

Nutritional Information

Calories: 97 Fat: 0g Carbohydrates: 9g Sugar: 6g Fiber: 0g Protein: 0g

Basil Gimlet

3 to 4 basil leaves, chopped

1.5 oz gin

1/2 teaspoon agave nectar or honey

1 oz fresh lime juice

Shake with ice, strain and serve in a martini glass

Nutritional Information

Calories: 115 Fat: 0g Carbohydrates: 5g Sugar: 3g Fiber: .5g Protein: 0g

Tropical Refresher

1 oz fresh lime juice

1.5 oz white rum

1/2 teaspoon agave nectar or honey

2 oz mango, papaya or pineapple purée

Splash of club soda

Nutritional Information

Calories: 156 Fat: 0g Carbohydrates: 14g Sugar: 10g Fiber: 1.5g Protein: 0g

How Do Sodium and Potassium Work Together

2011-06-24T21:35:00.002-04:00

On average, the higher an individual's salt intake, the higher an individual's blood pressure. Nearly all Americans consume substantially more salt than they need. Decreasing salt intake is advisable to reduce the risk of elevated blood pressure. Keeping blood pressure in the normal range reduces an individual's risk of coronary heart disease, stroke, congestive heart failure, and kidney disease. Many adults will develop hypertension (high blood pressure) during their lifetime. Lifestyle changes can prevent or delay the onset of high blood pressure. These changes include reducing salt intake, increasing potassium intake, losing excess body weight, increasing physical activity, and eating an overall healthy diet.

A sodium-potassium balance is vital to overall health and helps regulate several bodily functions. These minerals work together to regulate nerve impulses, control muscle activity and to maintain normal cardiac function. With a healthy sodium and potassium balance nutrients travel to the cells and waste out of the cells. Too much or too little of either can be harmful.

Research has shown that subjects who ate the highest amount of potassium and the lowest amount of sodium had a 50% reduced risk of developing a heart attack or stroke versus the group that ate the most sodium and the least potassium. No one knows for sure how potassium helps reduce the risk of heart disease, although it is thought that potassium may impair your body’s ability to absorb sodium. So, somewhere along the line of metabolism, there is an interaction between sodium and potassium, and it has been considered that potassium inhibits the absorption of sodium. Therefore, potassium ultimately has a decreasing effect on blood pressure.

This evidence has already been seen put to use in the DASH (Dietary Approaches to Stop Hypertension) diet. With this diet, the individual is told to reduce sodium intake and add fruits and vegetables (high potassium foods) to their diet. The DASH diet is known to decrease blood pressure in those in need of blood pressure treatment. In addition to giving our bodies potassium, fruits and vegetables are also high in fiber and antioxidants, which are both important in preventing heart disease and cancer.

o The recommended maximum daily intake of sodium for a healthy adult is 2,300 mg (1,500 if you are over 51 years old) but the average adult actually consumes closer to 3,400 mg.

o The recommend daily amount of potassium is 2,000 mg.

o Good Sources of Potassium:

§ Bananas

§ Avocados

§ Dried Fruit

§ Nuts

§ Potatoes

§ Spinach

§ Lima Beans

What's in that?

2011-06-24T07:41:00.000-04:00

Here are a few ingredients you might find in foods you are consuming but had no ideas what exactly they are.
Xanthan Gum
Xanthan gum is a common gluten free and vegetarian thickening agent derived from the outer layer of a tiny, inactive bacterium called Xanthomonas Campestris.
Inulin
Inulin is produced from the roots of chicory plants (commonly known as Belgian endives or radicchio). Inulin, a natural prebiotic, nourishes friendly bacteria in the large intestine and is a source of soluble fiber. It is also believed to have a number of other health benefits.
Lactic Acid
Derived from corn through a bacterial fermentation process, lactic acid, which is safe and present in almost all living organisms, helps control acidity. Not to be confused with Lactose which is a carbohydrate found only in milk.
Agar
A natural ingredient derived from red algae, it is a vegetable gelatin and a source of iodine, calcium, iron phosphorus and vitamins.
Beet Syrup
Direct from sugar beets, no other ingredients are used in its production. It is non-GMO, allergen free and slow burning.
Locust Bean Gum
Locust bean gum is extracted from the seeds of the Carob tree. It is used as a thickening and gelling agent and acts to increase fiber levels.

Quick Meals

2011-06-23T16:31:00.000-04:00

This week it seems that most of my have been asking the same thing: what are quick easy meals for dinner?
In the summer the last thing I want to do is turn on the oven and start cooking. I often make salads with some protein such as shrimp, hard boiled eggs, baked tofu... but other times I want something more substantial. One of my latest meals has been:
Veggie Patch meatless meatballs with muir glen tomato sauce, on top of a plate of spinach, broccoli and mushrooms. It is so easy because I just pop everything in the microwave and in a few minutes it's ready.
One of my clients tried the meatballs and decided to put them in a whole wheat pita with sauce and low fat cheese. Her kids loved it. She also cut the meatballs in quarters and make homemade pizza with grilled veggies that were leftover from a BBQ.
I suggest keeping some of these products in the freezer/pantry for quick and delicious last minute meals.
Enjoy!

Fuel Your Workout!

2011-06-10T08:35:00.002-04:00

PRE, DURING, AND POST-WORKOUT NUTRITION

REMEMBER: What works for each individual is different! Test pre, during and post-workout meals with your own body, as everyone has different needs and tolerances!

Before a workout:

Drink 12-16 oz. of water or sport drink to pre-hydrate
Always take in some carbohydrate before to fuel your workout, help burn fat, and spare muscle protein
Include some protein to feel satiated and give muscles some fuel
Examples of pre-exercise foods include: Whole grain English muffin or bagel with peanut butter, oatmeal, bananas, celery with peanut butter and raisins, energy bars, sports drinks, whole grain cereal, chicken, turkey, 20 almonds with a piece of fruit

Note: Too much fiber pre-workout meal can upset the stomach. IF this occurs, look for products with less than 3g per serving. The amount of food will depend on the length and intensity of the exercise.

During a workout:

It is not necessary to completely replace all calories that you lost during exercise, especially if aiming for weight loss. However, you do want to take in enough calories, mostly from carbohydrate, to keep going and feeling good, while at the same time not overeat and cause GI distress and cramping. Many are concerned with the calories, but studies do show that performance increases if the body is fueled properly through out a workout rather than starved.
Hydrate during a workout! Aim to drink at least 12 oz. water or sports drink per hour of activity. If your workout is less than 1 hour, it’s OK to just replenish after the workout is done.
Include carbohydrate calorie sources during any workout that is > 1 hour in duration.
Aim to intake 30-60 grams of carbohydrate per hour during activity (150-300 calories/hour).
If 30-60 grams is too much, taper the grams down a bit if cramping, bloating, or GI distress occurs.
Grams of carbohydrate look like: 1 banana (30 grams), 8 oz. Gatorade (15 grams), 8oz Zico coconut water 11g, 1 GU Energy Gel packet (25 grams), Shot BLOKS (3 pieces have 24 grams, 6 pieces have 48 grams), 1 Clif bar (45 grams).

After a workout:

Drink enough fluids to replace what you lost during the workout (16-24 oz. per pound of sweat loss). You can figure out how much sweat you lost by weighing yourself before and after a workout. For each pound less post workout drink 16-24 oz. to replace the liquid lost.
In your fluid intake, make sure to include a form of sports drink because they contain the electrolytes you lost in the form of sweat during exercise. The following are great ways to replenish lost electrolytes:

Gatorade
G2
Coconut Water
Code Blue
Eboost
Electrolyte replenishment: NUUN electrolyte hydration drink, GU Brew tablets

Consume carbohydrate within the first 30 minutes after your workout to replace the glycogen stores in your muscle that were lost.
Also include some protein with that carbohydrate to maximize your muscle recovery and adequately prepare for your next workout.

Examples of post workout snack: skim chocolate milk, yogurt, cottage cheese and piece of fruit, almond butter and apple

Eczema

2011-05-23T10:22:00.003-04:00

Foods and Eczema: The Connection

Eczema causes the top layer of the skin to become inflamed or irritated. Food allergies may cause eczema flair ups. Dietary elements that have been reported to trigger eczema include dairy, coffee, soy, eggs, nuts, wheat, and corn but will vary so it is suggested one get tested for specific allergies. Diet can also play a role in helping alleviate eczema symptoms.

Consuming foods that will boost your immune system can be helpful with eczema. These include foods with omega-3 fatty acids such as fish, avocados, and nuts including almonds. Some brands of eggs are fortified with omega-3 fatty acids. Foods which contain beta-carotene with orange pigmentation including squash, carrots, and yams are beneficial. Raw vegetables and fruits have been shown to help avoid itching, especially dark green vegetables.

Overall, it is best to consume foods that have been minimally processed because those that have been processed have synthetic compounds and substances in them that are essentially toxins in our bodies and may induce an eczema flare-up. These include foods with partially hydrogenated oils and simple, reduced sugars, such as candy and processed snack foods. Other foods to possibly avoid would be acidic foods such as tomato products, chocolate, citrus fruits and drinks, coffee, soda, and alcohol.

Following is a list of foods that are great to eat to help avoid flare-ups.

• Brown rice with vegetables

• Juices made with fruits and vegetables such as celery, parsley, carrots, cilantro, kale, cucumber, beets, zucchini, bell peppers, bok choy, or anything you like.

• Unsalted seeds and nuts

• Salmon or halibut with vegetables

• Boiled eggs

• Sweet potatoes, turnips, carrots, and yams

• Sprouted whole grain bread with avocado, cilantro, tomato, and olives

Aside from food, try the following tips to avoid flare-ups of eczema or help relieve it. And remember, there are many factors that affect eczema cases.

• Moisturize frequently

• Drink plenty of water to stay hydrated and to help flush toxins out of your body

• Avoid sudden changes in temperature or humidity

• Avoid sweating or overheating

• Reduce stress

• Avoid scratchy materials, such as wool

• Avoid harsh soaps, detergents, and solvents

• Wear gloves when you clean

• Avoid environmental factors that trigger allergies (for example, pollen, mold, dust mites, and animal dander)

Normal Eating

2011-05-08T23:33:00.000-04:00

In college I remember studying eating disorders and reading a book by Ellyn Satter. I copied this paragraph and from time to time share it with clients.

Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it -not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

Juicing

2011-05-04T21:18:00.002-04:00

JUICING

Why juicing?

There are benefits to juicing as well as eating fruits and vegetables. Juicing extracts the juice from fresh fruits or vegetables. The resulting liquid contains most of the vitamins, minerals and plant chemicals (phytonutrients) found in the whole fruit. However, whole fruits and vegetables also have healthy fiber, which are lost during most juicing. The main reason for juicing is to obtain a supply of raw nutrients from the produce that are juiced. When heat, mainly from cooking vegetables, is applied to foods, the enzymes, vitamins and minerals they contain may be decreased. By taking raw juices we are ensuring the body gets a good supply of these easily digested nutrients in the form the body is best able to deal with. Another benefit of juicing is it allows one to obtain a greater quantity of nutrients than chewing would, especially for those that do not like to eat fruits and vegetables.

Some say that juicing is better for you than is eating whole fruits and vegetables because your body can absorb the nutrients better and it gives your digestive system a rest from working on fiber. They say that juicing can reduce your risk of cancer, boost your immune system, help you remove toxins from your body, aid digestion, and help you lose weight. But there's no sound scientific evidence that extracted juices are healthier than the juice you get by eating the fruit or vegetable itself.

Fruit vs. Vegetable Juicing

Both types of juicing are certainly good for your health, however vegetable juicing has one advantage over fruit juicing because fruit juice tends to increase insulin levels when consumed. The only exception to this would be carrot or beet juice which function similarly to consumption of fruit juice, but not as high in sugar.

Types of Juicers: Centrifugal vs. Cold Press

There are two main type of juicers: Centrifugal and Cold Press. Centrifugal juicers are more widely available and less expensive. The machine operates at very high speeds which generate heat and destroys enzymes and nutrients naturally found in the produce. With a cold-press juicer, the gentle, slow-turning action produces a greater quantity of juice, which retains more vitamins, minerals, enzymes and fiber than the juice produced from centrifugal juicers.

Overall, the advantages of non-Centrifugal juicers include:

-The juice will last longer and contain more nutrients than juice from a centrifugal juicer

-They have fewer parts and are easier to clean

-They are much quieter than centrifugal juicers

-Most can juice wheatgrass and herbs

Some double as a food processor

Often their warranties are longer than centrifugal juicers

May 2011 Outdoor Yoga

2011-05-04T17:58:00.000-04:00

If you are looking for a way to incorporate relaxation, stretching, and a body and mind connection this month try some of the free yoga classes offered at Byant Park on the upper terrace Expert instructors, provided by lululemon athletica, lead all levels of yogis.

Mats are provided.
In case of rain, please check bryantpark.org.

Tuesday, May 3, 2011
10:00am – 11:00am
Thursday, May 5, 2011
6:00pm – 7:00pm
Tuesday, May 10, 2011
10:00am – 11:00am
Thursday, May 12, 2011
6:00pm – 7:00pm
Tuesday, May 17, 2011
10:00am – 11:00am
Thursday, May 19, 2011
6:00pm – 7:00pm
Tuesday, May 24, 2011
10:00am – 11:00am
Thursday, May 26, 2011
6:00pm – 7:00pm
Tuesday, May 31, 2011
10:00am – 11:00am

Anti-Inflammation

2011-04-24T21:13:00.002-04:00

ANTI-INFLAMMATORY

Eicosanoids are hormones that may increase or decrease inflammation in the body. They are controlled by dietary fat and insulin. The omega 6 are usually more pro anti inflammation than omega 3 but the idea is to have a good ratio in the diet.

Omega 3 ALA (alpha-linolenic acid)

flax seed oil
soybean oil
canola oil

less potent

walnuts
dairy products
beans
broccoli

Omega-3 is also found in two marine forms. They are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are found primarily in cold-water fatty fish such as...

salmon
mackerel
lake trout
herring
sardines
albacore tuna

Omega-6 fatty acids comes in several forms:

LA (linoleic acid)

corn oil
safflower oil
soybean oil
sunflower oil
cottonseed oil

Two other forms of omega-6 are GLA (gamma-linolenic acid) and ARA (arachidonic acid). GLA is also found in plant based oils. ARA is found in many animal based foods.

Another great way to combat inflammation is to eat dietary antioxidants that will balance out the inflammatory response within your body.

Here is a list of foods with anti-inflammatory properties:

1)Fatty fish (high in omega 3)-Wild Salmon, Herring, Mackarel
Omega 3 has anti-inflammatory effects and helps to combat the unhealthy sat fats that cause inflammation in our bodies
2) Nuts (especially walnuts)- high in omega 3's, anti-inflammatory and reduces risk of coronary heart disease
3) Cocoa -it's flavonols decrease inflammation and blood clotting
4)cranberries, blueberries, blackberries, strawberries, cherries-packed with anti-oxidants, anthocyanins help decrease inflammation and oxidation of LDL
5)broccoli-high in kaempferol, the flavonoid that decreases inflammation, high in beta-carotene, Vit C and folate!
6) grapes-high in antioxidants, anti-inflammatory properties
7) Apples and Onions- they both have quercetin which decreases inflammation
8) ginger and turmeric- they both work as COX-2 inhibitors (a step in inflammatory pathway)
9) Pineapple-contains the enzyme bromelain, known to decrease inflammation and have immune-enhancing properties, great source of vit c
10)sweet potato, mangoes, papaya, carrots-high in antiox, anthocyanins, carotenoids help decrease inflammation and increase immunity
11) garlic-naturally contain sulfur, immunity boost by helping natural killer and T helper cells, potent anti-inflammatory

Remember that regular exercise, but not over doing it, is one of the greatest ways to combat inflammation!

Whole Grain Cooking Guide

2011-04-16T17:14:00.001-04:00

I know, one minute I am giving a recipe for Passover and the next cooking times for grains. For those preparing for the holiday and cleaning out all chametz (leavened products) here is how to prepare them, and for the rest of us, just a useful chart.
Yes I do suggest carbs in the diet they are what fuels the body, just stick to a portion to stay fit!

Grain	Grain to liquid ratio (cups)	How to prepare	Yield (cups)
Barley (pearled)	1:2	Simmer: covered, 35-35 min	4
Buckwheat (kasha)	1: 2 ½	Simmer: covered, 50-60 min	2
Millet	1:2	Simmer, covered, 30-35 min	3
Oats	1:3	Simmer, covered, 45-60 min	2
Quinoa	1-2 ½	Simmer, 25-30 min	4
Rice, long-grain, brown	1:3	Simmer, covered, 40 min	4
Rice, short-grain, brown	1:2 ½	Simmer, covered, 35-40 hour	4
Rice, wild	1:3	Simmer, covered 30-45 min	4
Wheat berries		Simmer, covered 1 hour	2
Wheat (bulgur, spelt)	1:4	Cover with boiling water and let stand 2 hours	2

I'm BACK!!!!

2011-04-16T16:38:00.000-04:00

So much has been going on that I am sorry to say my blog has fallen to the side but I am going to do my best to have at least one entry per week. It is a cold and rainy day in NYC but a friend of mine had a fantastic birthday party at a spin studio, Flywheel. It was a blast! I decided to clean out my office this afternoon and came across a wonderful recipe that can be used on Passover which starts on Monday, so I thought I would share it.
Sweet Potato and Mango Tzimmes
2 cups sweet potatoes cut into 2 inch pieces
2 cups carrots peeled into 2 inch pieces
1/2 cup diced onion
1 cup dried mango (without sugar)
1 cup diced mango
2 tsp minced fresh ginger
2 bay leaves
1/4 tsp grated nutmeg
1 TBSP kosher salt
1/2 tsp black pepper

1) In a large pot combine all ingredients and cold water covering everything by 4 inches.
2) Cover pot and bring to a slow simmer.
3) Cook for about 1 hour, until potatoes and carrots are soft.

Serves 6 approximately 1cup
Calories 157, fat 1g, carbohydrates 37g, fiber 5g, Sugar 21g, Protein 2g

Marathon Tips

2010-10-23T12:10:00.000-04:00

Marathon Nutrition Tips:
When the body is properly fuel and hydrated it is an amazing machine that can go on for ever; or at least 26.2 miles. Start planning now for your race and you will see the results from all of your hard training.
CALORIES
First determine how many calories your body needs.
During training season you are very active, exercising 60-120 minutes most days of the week, so take your body weight in pounds and multiply it by 21-25. If you are trying to lose weight use the lower number of the range.
Now you have an estimate of your total calorie needs. Break this down to 60% carbohydrates, 20% protein and 20% fat. Choose whole grains, a variety of fruits and vegetables, lean protein and unsaturated fat.
WATER
The ultimate nutrient! Three fourths of your body weight is water. A loss of as little as 2% of your body’s weight can impair your athletic performance.
HOW TO PREPARE
-Try different sports drinks, bars and gels
-Practice grabbing cups of water while running
-Try eating different foods before you run
1 WEEK BEFORE THE MARATHON
-Goal is to load your muscles with glycogen (carbohydrates broken down)
-Gradually taper off your training while consuming the same amount of calories
-3 days out increase your carbohydrates up to 5g/pound of body weight
-You can store up to 1800 calories
-You may feel bloated due to carbohydrate increase and holding more water
DAY BEFORE
-Don’t try new foods
-Graze throughout the day
-Last meal high in carbohydrates, moderate amount of protein and fat
-Plenty of fluids
-AVOID: high fiber foods, sugar substitutes and limit alcohol
MORNING OF RACE
-Eat a light meal 1-4 hours before the start time
-50g of carbohydrates per hour before race
-2 cups of water per hour before race
DURING RACE
-Water: 4-8 oz per 20 minutes (1 gulp=1 oz)
-Sports drinks: provide 6-8% carbohydrates (14g) and electrolytes
-Drink early an often, no fruit juice or soda
-Carbohydrates 30g per 30 minutes
Gels: take with 4-6 oz water or bars
AFTER RACE
-Replace water and fuel lost with in 15-30 minutes and you will experience much less muscle damage and soreness

Ingredients Containing Gluten

2010-10-16T21:54:00.000-04:00

Ingredients that contain gluten unless marked gluten free
Alcoholic spirits (Specific Spirits)
Amp-isostearoyl hydrolyzed wheat protein
Barley, Barley grass (may contain seeds)
Barley hordeum vulgare
Barley malt
Beer (except gluten-free beer)
Bleached flour
Bran
Bread flour
Brewer's yeast
Brown flour
Bulgur
Cake flour (meal)
Cereal
Binding
Couscous
Dextrimaltose
Disodium wheatgermamido peg-2 sulfosuccinate
Durum flour
Edible starch
Einkorn
Emmer
Farina
Filler
Flour (usually means wheat flour)
Fu (dried wheat gluten)
Gliadin
Gluten
Graham flour
Granary flour
Groats (barley, wheat, oat)
Hard wheat
Hydrolyzed wheat gluten
Hydrolyzed wheat protein
Hydrolyzed wheat protein pg-propyl silanetriol
Hydrolyzed wheat starch
Hydroxypropyltrimonium hydrolyzed wheat protein
Kamut
Macha wheat
Malt (made from barley)
Malt (extract, flavoring, syrup, vinegar
Malted milk
Matzo meal, semolina
Mir
Oat bran, oatmeal, oats, rolled oats, groats, flour
Oriental wheat
Pasta (excepts gluten-free)
Pearl barley
Persian wheat
Polish wheat
Poulard wheat
Rice Malt (if barley or Koji are used)
Rye
Seitan
Semolina Spelt, small
Sprouted wheat or barley
Stearyldimoniumhydroxypropyl hydrolyzed wheat protein
Strong flour
Suet (in packets)
Textured Vegetable Protein - TVP
Triticale (a wheat-rye blend)
Triticale X triticosecale
Triticum vulgare flour lipids, germ extract, germ oil
Udon (wheat noodles)
Unbleached flour
Vavilovi wheat
Vegetable starch
Wheat (Abyssinian hard, club, common, durum, timopheevi, bulgur, Shot)
Wheat bran extract, amino acids
Wheat berries
Wheat durum triticum
Wheat germ, germ extract, germ oil, or lipids
Wheat grass (may contain seeds)
Wheat nuts, protein or starch
Whole wheat, flour
Wild einkorn, emmer

Foods Containing Gluten

2010-10-16T21:50:00.001-04:00

Here are a list of foods that contain gluten:

Bagels
Beer
Biscuits
Blue cheese (made with bread)
Bread
Broth (pre-made, cubes, powder)
Cake
Cheese (pre-shredded)
Cookies
Corn Dogs
Corn Bread
Couscous
Crackers
Croutons
Cupcakes
Deli Cut or Cold Cut Meats (unless sliced on a dedicated gluten-free meat slicer)
Doughnuts
French Toast
French Fries (if frozen or coated)
Funnel Cake
Graham Crackers
Gravy
Hushpuppies
Macaroni
Malted milk (malt is made from barley)
Matzo
Muesli
Muffins
Noodles
Oatmeal
Pancakes
Pasta
Pastry
Pie
Pita or Pocket Bread
Pretzel
Salad Dressing
Semolina
Soup
Sour Cream
Soy Sauce, Shoyu
Spaghetti
Stock (pre-made, cubes, powder)
Stuffing
Toast
Tabbouleh
Teriyaki sauce
Waffles
Yogurt

Day 2

2010-09-02T09:17:00.000-04:00

So my first day went fantastic. I felt great! I took a rocking spin class with Wil Ashley at 630 and them picked up a salad at fairway. It was romaine lettuce with cherry tomatoes, avocado, poached chicken and some olives (I don't like them so I picked them out). I added some more tomatoes and broccoli because I was starving! I chowed down as I reviewed my September newsletter. I try not to do work when eating my by goal was to get to bed early. For dessert I sliced a small apple, sprinkled it with cinnamon, popped it in the microwave for 2 minutes and mixed it with a greek yogurt. I am allowing myself one fruit a day. I felt so satisfied from the apple I actually didn't crave anything else- this was a miracle!
I didn't sleep very well. It might have been working out late. This happened in the past for me. My body gets pumped up and doesn't want to stay asleep. I am feeling it this morning. I saw my first 4 clients and hope they didnt notice!
It is 930 and I am having some hard boiled egg whites chopped up with tomatoes on scan brans. I am not always hungry in the morning but I am planning on taking a spin class at 1220 so it is important to have some food in my body. Lunch will be a salad from whole foods. This weekend I will make more of my meals for the week. I usually bring my lunches but did not plan very well. You are getting a little taste of the hectic life that I am dealing with right now. My apartment is under construction and has been since April. I keep switching apartments from a friends to my parents so my planning is a bit off- no excuses!

30 Day Challenge

2010-09-01T09:48:00.001-04:00

Day starts my 30 day challenge. I am really excited and a little nervous. What if I don't see big changes? What if I can't stick to the program? Will I really be able to spin for 100 miles? I am concerned that I might get injured? Fear is a good thing, it keeps the adrenaline going. I woke up at about 6am, bounced out of bed and said today is the first day of the rest of my life. We are all terrific at making excuses of why we can not do something: my back hurts, I don't have the time, and it’s is a friend’s party, my body craves this or that, but when it comes down to it we are all just lazy! Well no more excuses here. I am going to train for a 100 mile spin event, raise money for an incredible charity and help MY digestive system work most efficiently, without sugars or yeast.

To start my morning I had a glass of water, a calcium supplement, laced up my sneakers and was out the door. It was a gorgeous warm first day of September out at 630am. I weighed in, did my body fat and all measurements and am ready to take the challenge. Breakfast today was 2 whole hard boiled eggs. I am not skipping the yolks. They do have cholesterol but my numbers are low and the small amount of fat will help keep me full and does provide an important nutrient such as choline. I had a few more glasses of water since I am not having tea or coffee. I read that yeast can be found in the tea bag and on coffee beans.

3 clients down, now I have 2 conference calls, then a 30 block walk to drop off some books and 3 more clients. Need to get in a little workout when I can.

continuing...snacked on some steamed veggies from salad bar at supermarket across the street from my office. Good thing to know, at 1130 they put out all the lunch stuff so steamed veggies fresh not soggie. I got a few carrots, cauliflower, zucchini and had 1 cup unsweetened vanilla almond milk. It has 20% calcium, I am very concerned with getting in enough calcium as I've recently learned I have very low estrogen levels and I do a lot of strength training and want to maintain good posture.
12pm client should be here soon.
Just made a delicious lunch: arugula, spinach, heirloom tomatoes, shrimp and string beans. I am ok with using some lemon, salt and pepper. I picked up the tomatoes at the farmers market by rock center on my walk back the the office. They are incredible.

Frightening Stats

2010-05-05T18:02:00.000-04:00

I was reviewing some recent data from the Centers for Disease Control and Prevention.
68% of all American adults are overweight or obese
49% of children between the ages of 2-17 are overweight or obese
Obesity rates in the US are among the highest in the world
This is beyond frightening. The two key factors we know: exercise and diet. Today, I am going to put diet aside and focus on exercise as it is about 75 degrees in NYC. It is very easy to find a laundry list of excuses why we can exercise: I have no time, my back hurts, I am too tired...but I dont buy it! If you care at all about your future you would find the time. We all find the time to watch TV, read a paper, pay bills, well taking care of our bodies is just if not more important. MAKE IT A PRIORITY. This does not mean you have to join a gym. Clean your home, walk the aisles of the grocery store, just get moving. Here is a fun chart to show how many calories you can burn
http://whatscookingamerica.net/Information/CalorieBurnChart.htm

Sugar Alcohols

2010-04-22T10:33:00.000-04:00

Sugar Alcohols contain fewer calories than actual sugar. They are neither sugar nor alcohols but carbohydrates with structures that resemble sugar. They are generally recognized as safe however they are considered to provide fewer calories than sugar because they cannot be completely absorbed by our bodies, (this is why foods that contain sugar alcohols warn that excessive consumption can have a laxative effect).

Artificial Sweeteners

2010-04-17T15:35:00.000-04:00

Artificial sweeteners are often used by diabetics who monitor their sugars and when one is trying to cut calories from their diet. There is evidence showing that artificial sweeteners may not trigger the same brain reaction for satiety and could potentially increase appetite for sweets and other carbohydrates. Artificial sweeteners do not exist in nature and so the body is unable to process them, resulting in no calorie intake – we still do not know what, if any, the long term effects are from some of these sweeteners. Common names for artificial sweeteners are: saccharin, aspartame, acesulfame-k, sucralose, neotame.

Sweet Spring

2010-04-08T11:12:00.000-04:00

The next few days I will be providing information on sugar, sugar alcohols, artificial sweeteners so you can make a wise decision on how to incorporate it in your diet.
By definition, sugar is a carbohydrate that is found naturally in fruits and vegetables, and is created during photosynthesis. There are several types of sugars; the most common are sucrose, glucose and fructose. Glucose and fructose are made of single molecules; sucrose is made of two molecules and is created from the combination of glucose and fructose.

The most common sources for sugar are sugar beets and sugar cane. Though it gets a bad rap, in its natural form, sugar only has 15 calories per teaspoon and when consumed in moderation can be part of a healthy diet.

When we eat sugar, our blood sugars rise and trigger a spike in insulin, which preps our cells to absorb the sugar. If there are no other nutrients to sustain this blood sugar level, we crash - this is the cycle of sugar addiction. However, when sugar is consumed as part of a balanced diet, a calorie–control mechanism in our brains activates and regulates the desire for more food, releasing the satiety hormone leptin. In moderation, sugar can be part of a healthy diet but when we consume too much, it triggers a cycle in which we continue to eat without experiencing satiety.

Almond Milk

2010-03-21T17:14:00.002-04:00

There are many milk alternatives such as soy milk, almond milk, rice milk… My favorite is almond milk. It is made by grinding/pureeing almonds and mixing them with water. It has a slightly nutty flavor, comes in plain, chocolate and vanilla. I prefer the unsweetened as I find the extra sugar unnecessary. Here are some of the benefits:

-No Cholesterol and no saturated fat

-Vegan, lactose and gluten free

-Hormone and antibiotic free

-Rich in Vitamin E

-Good source of Vitamin D and Calcium

-Contains minerals such as magnesium, potassium, and iron

-Rich in fatty acids (which are good for the skin)

As with other nut products, almond milk should not be given to young children until allergies are known and should not be used in infant formula.

I use almond milk to make shakes. I sometimes prefer to make a shake when I don’t have time to make breakfast. What I like to put in mine is:

1c unsweetened vanilla almond milk

1 scoop natural (plain) whey protein powder

1 cup of berries

Blend

I also use it for dessert after tough evening workouts:

1c unsweetened vanilla almond milk

1 scoop natural (plain) whey protein powder

1 tsp cinnamon

1 apple chopped up

1 tsp slivered almonds

What's cooking tonight

2010-03-15T17:36:00.000-04:00

My dinner with Adam Eskin, owner of The Pump Energy Food, got rescheduled so I can play in the kitchen tonight. Last week I had a fantastic dinner at Fairway Cafe, yes it is upstair from the supermarket, whole roasted branzino with fennel, sea salt & olive oil. Is it possible to make something as good at home? I am going to try. I found this recipe in Cooking Light http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1963966. Wish me luck!

Registered Dietitian Day

2010-03-10T10:51:00.000-05:00

I thought today would be the perfect time to start my blog and celebrate my amazing job. I am so fortunate to wake up daily and go to a job that not only helps others but also helps me. I learn from my clients, family and friends as we all travel through our days trying to maintain a healthy life.

March is also National Nutrition Month! What a great way to end off the winter season with an entire month dedicated to the importance of eating right and physical activity. Find out more about the American Dietetic Association's annually sponsored campaign by visiting, www.eatright.org/NNM. Informative nutrition reading lists and educational resources, promotional ideas, interactive games and activities, and more can all be found through the site.

One great way to participate in National Nutrition Month is getting involved with First Lady Michelle Obama's recent "Let's Move" campaign to tackle the challenge of childhood obesity.

Join the campaign and help schools provide healthier food for students, encourage kids to be more physically active, give parents support they need, and make healthy food affordable all over the country. Please visit, www.letsmove.gov for specific ways to get involved. Stay connected through facebook - www.facebook.com/letsmove!