I had the great honor of being consulted recently for an article in the Seattle PI on smoothies.  To read more about how smoothies are an awesome recovery food and a great carrier for extra nutrition, click here:

Spring has been highly elusive in the Pacific Northwest. We experienced our coldest March on record, latest snow ever in April, and as I type, it’s not quite sunny and hovering around 45 degrees. Yesterday it dipped into the 30’s; there was frost on my windshield this morning.

So this extension of winter-type weather means warm beverages. I’ve been sucking down spicy chai from World Spice Merchants and Morning Glory, but an excess of cardamom pods in my kitchen are whispering to me….”It’s time to make your own!”

Cardamom is a member of the ginger family, but lacks that spicy sensation. It’s strong and astringent and a little pungent with very mild minty undertones. It’s easily recognizable when solo, such as in a cardamom pudding.  Here in the west we use it predominantly in sweet desserts: pumpkin pies, gingerbread, and the like. In other parts of the world, it finds itself in curries, teas, and as a flavoring in coffee (Turkey). Medicinally it has been used for disorders of the mouth, throat and lungs and digestive troubles. Rumor has it it serves as an anti-dote to snake and scorpion venom, but I can’t say I’d recommend that as a first course of treatment.

Freshly ground is ideal, as it loses flavor quickly. In chai, whole pods are used. Below is a chai recipe courtesy of Chef Akasha Richmond created exclusively for WhiteWave Foods. In the interest of those with food intolerances, I have altered the recipe slightly.

Yogi Chai Tea

Serves 4

• 2 qts. water
• 12 whole cloves
• 16 green cardamom pods
• 20 whole black peppercorns
• 5 cinnamon sticks
• Eight 1/4″ pieces of fresh ginger
• 1 tbsp. loose black tea (green tea can also be used)
• 1 qt. plain soymilk, rice milk,  or nut milk
• Honey, maple syrup or agave to taste

Place water and all spices into a large stockpot. Bring to a boil, reduce heat, and simmer for 45 minutes, allowing delicious aromas to fill your home. Turn off the heat and add black or green tea (omit for a caffeine-free chai). Let sit for 15 minutes, then strain through a fine sieve.  Return to the pot and add non-dairy beverage of choice. Sweeten to taste.

Alternatively, refrigerate tea without the addition of the creamy, non-dairy beverage and season per cup. This is an ideal method when differing, multiple intolerances exist within one household (such as a one dairy and one soy intolerance, for instance).

You can’t be healthy all the time, right?

In fact, “they” have labeled it as it’s own disorder: orthorexia.
In defiance of othorexia, and spurred forth by menstrual cravings, I made brownies. Gluten, soy, dairy-free brownies.

With the help of my friends at Namaste Foods, I was able to pull some incredibly moist, delicious brownies out of my oven Friday evening. They were light, fluffy, and it was impossible to tell they were wheat-free! They did not crumble, were not gritty, and took my addition of almonds, dried fruits, and candied ginger quite well.

Namaste Foods is a purveyor of allergy-free products. They make it possible for people like me to get a sugar high without getting sick. And while this isn’t recommended, being able to have a slice of cake, a brownie, or some lovely treat without feeling miserable afterwards is a new and welcome concept; highly encouraged for those who have been missing out! No brain fog, no crazy fatigue. No bloating or unmentionable digestive distress. Just sweet, sweet chocolate cakiness in my mouth.

Thank you, Namaste Foods!

(Namaste Foods has a wealth of allergy-free products available at Whole Foods, PCC, Wild Oats, and hopefully - your neighborhood health food store. You may also visit their website by clicking here.

Fiber.

Long touted as essential for heart health, and more recently for digestive health, fiber is also an important ally in the battle of the bulge.

Fiber has a wonderful capacity to assist in appetite suppression. Which is more filling — consuming 8 oz. of freshly squeezed apple juice or the 3 apples it took to make that juice? When we juice, we discard the pulp (fiber) and consume the rest. That fiber is key to keeping us full and happy over the long term. It provides bulk, slows absorption and prevents blood sugar from skyrocketing, preventing strong hunger pangs after the inevitable crash.

Within the stomach lies signals that get triggered when the muscles of the stomach wall stretch, creating a cascade of messages that basically tell our body to stop being hungry. The longer something sits in the stomach, the longer time passes before we receive a signal to eat again. Complex foods which take a lot of time to break down last in the stomach longer. This is why whole foods are so important. They give your belly something to work on, where a refined food like Red Vines or white bread need little effort to get into the blood stream.

Want to see it for yourself? Take a piece of white bread and a piece of 100% whole wheat bread. Place each in a separate bowl of water and wait five minutes. The white bread will collapse in your hands. The whole wheat bread, although soggy, will remain more intact. Imagine what would happen if that water was 98.6 degrees and we added some stomach acid to it!

Aside from sustaining fullness, fiber also stops some calories from being absorbed. By decreasing the time food sits in the digestive tract, as well as binding to bits of food particles, fiber reduces the total caloric load absorbed by the body.

Fiber is actually quite easy to find. Current recommendations for fiber are 20 -35 grams per day. Most Americans get about 10-15 grams a day. Research shows that blood sugar management in diabetes is greater when fiber intake reaches 50 grams a day. For purposes of weight loss, I recommend my clients take in between 30 and 50 grams a day.

So, to recap:

• Fiber helps prevent heart disease,
• contributes to healthy digestive tracts,
• keeps you more full on less food,
• and keeps you fuller longer!
• Fiber inhibits a small percentage of calories from being absorbed,
• and minimizes blood sugar spikes, having a beneficial effect on diabetes and insulin levels.

Where is fiber found?

In whole plant foods! Think fruits, vegetables, whole grains such as brown rice, corn, quinoa, kamut berries, wild rice; beans, peas, and lentils, and starchy vegetables such as potatoes, sweet potatoes, and taro root.

Ground flax seed, psyllium husk and various brans (wheat/oat/rice) can be added to oatmeal, smoothies, or other foods to increase fiber intake and fullness.

What are some ways you can sneak more fiber into your day?

I first enjoyed this recipe at the Winter Blues Party in Manhattan while a student at the Institute for Integrative Nutrition. As halibut comes into season here in the Pacific Northwest, I cannot help but want to transition these flavors over to the fish of my homeland. The lightness of a white fish coupled with refreshing lime illicit visions of sandy white beaches and salty ocean surf. Enjoy!

Lime Mahi Mahi

Prep Time: 5 minutes

 Cooking Time: 15 minutes

Yields: 2 servings

Ingredients: 2 6-8 ounces, mahi mahi fillets (or use halibut when in season)
Sea salt and pepper to taste
2 limes, juiced
3 tablespoon tamari soy sauce
2 inches fresh grated ginger root grated, 1 ½ teaspoons
1 tablespoon olive oil
Lemon, cut into 4 slices
Directions:

1. Rinse fish, season with sea salt and pepper, and place in a shallow baking dish.
2. Combine the lime juice, soy sauce, ginger, and olive oil in a small bowl and pour over fish.
3. Turn over the mahi mahi in the marinade and let it sit in the fridge for 10-15 minutes.
4. Preheat skillet on medium-high heat.
5. Cook fish with marinade for 6-7 minutes per side or until fish is firm and opaque.
6. Garnish with a slice of lemon.

Last week, I was interviewed by Bob Condor of the Seattle Post Intelligencer about smoothies as a recovery fuel.

Smoothies are one of the best, easiest ways to receive optimal nutrition after a workout, or as a way to begin your day. Potent in antioxidants (the treasures within fruit), smoothies also act as a ocnvenient carrier for all sorts of supplemental nutrition that may be inconvenient to receive otherwise. You may add extra protein, flax oil, additional antioxidants, green powders (or greens themselves!), liquid calcium or multivitamin complexes, bee pollen, badditional fiber, and more! The possibilities for flavors are endless and they are great hits with the kids.

Please click here to read more in the Seattle PI:
Here’s to summer smoothies!

PS — I would also like to note there is a minor factual misprint in the article. It appears as though I may not have made it clear to the author that while there are many reasons why whey protein is preferable to rice protein in a recovery smoothie, digestibility is not one of them.

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Serve this salad as an accompaniment to fresh crab or lobster or to start a meal. The avocado will color if it sits too long, so be sure to prepare the dressing first.

SERVINGS
4

TOTAL TIME
20

INGREDIENTS
2 limes, juiced
1 tablespoon local honey
1/4 teaspoon salt
1/4 teaspoon freshly cracked black pepper
4 cups mixed baby lettuce greens
2 papayas
2 avocados

PREPARATIONS
1. Combine the lime juice, honey, salt and pepper; blend until smooth.

2. Peel the papayas and cut them in half. Using a spoon, remove the seeds; discard seeds.

3. Slice the papaya halves into thin wedges. Cut the avocados in half and remove the pits. Slice the flesh into thin strips.

4. Arrange the fruit slices on salad plates, alternating between papaya and avocado.

5. Combine the greens and dressing in a bowl and toss well to coat.

6. Mound a portion of the greens in the center of each plate. Drizzle with a few drops of dressing.

NUTRITIONAL INFORMATION
(Based on individual servings)
Calories: 251
Total Fat: 4 g
Cholesterol: 0 mg
Sodium: 166 mg
Carbohydrates: 30 g
Protein: 4 g

Originally published in

Find this article at: http://www.thedailygreen.com/healthy-eating/recipes/3023

TheDailyGreen.com offers a beautiful pictorial of the top 12 foods to purchase organic.

Click here to find out which foods are best purchased organic.

On the flip side, if availability or costs are a concern and it is difficult for you to purchase organic foods, you can still minimize your exposure to pesticide residues by focusing on the following:

This rice pudding is allergy free and quite exotic. Instead of using dairy and eggs, rice milk is used and the pudding is thickened with cornstarch. Arrowroot powder can be substituted for cornstarch, if desired. [2 teaspoons of arrowroot equals 1 tablespoon (3 teaspoons) of cornstarch.]

Place the pudding rice in a large saucepan. Pour in one cup of rice milk and enough water to cover the rice one inch above the level of the rice.

Bring to a boil and cook until rice is tender.

Add remaining rice milk and sugar, if desired. Sample the mixture before adding additional sugar. Rice milk is sweet, and you may find it doesn’t need additional sweetener.

Return pudding to a boil, then reduce heat to medium low and simmer.

Mix together the cornstarch with a tablespoon or two of rice milk to form a slightly runny paste.

While stirring the rice, slowly add the cornstarch mixture.

Mix in the rosewater and bring to a boil.

Remove from heat and transfer the rice into a large glass serving bowl or 6 individual ramekins. Cool at room temperature and then refrigerate for at least one hour. Garnish with rose petals before serving (if desired).

I was speaking with a client today about self-sabotage, de-evolution, or what I refer to as the two-year-old within.

De-evolution is essentially a backslide; it’s the obvious slip up we make when things are going really well. If everything else is good - we are well hydrated, rested, eating well and have a vibrant personal life we can still sometimes fall prey to slip ups even though we know better.

Why does this happen?

(more…)

The National Institute for Health recently released the results of the longest and largest weight loss maintenance study conducted. The results - not terribly astounding in my opinion. The support of personalized counseling outranked web support and self-guidance in sustaining weight loss over a period of two years.

According to the NIH, “At the end of the study, participants receiving personal counseling retained an average weight loss of 9.2 pounds, compared to an average of 7.3 pounds for those using the Web-based intervention and 6.4 pounds for those in the self-directed group. Personal counseling sessions were brief and mainly by telephone. The Web site was developed to provide the same advice as personal counseling. Both interventions were designed to be practical to implement in a variety of settings.”

Why would phone counseling be the most beneficial? All I can offer is my own theories and experience.

Human beings are social creatures. As a species we have learned to rely upon and connect with one another in order to survive. Those who come to me after trying to go solo are frustrated, confused, and de-motivated. Receiving personal support allows the individual to receive what they need, when they need it. This is something the media or a book simply cannot offer. Often there are also struggles with following a healthy food plan when the social circle one is interacting with is not committed to such a lifestyle. The individual then must make the choice of isolating to stay on the diet or socializing and risking falling off the plan. A healthy lifestyle is very difficult to sustain without at least one other individual committed to supporting it. Simply put, our culture is not set up to sustain health without a great deal of support and some savvy, defensive eating skills!

Web support touches on some individual needs, but what is missing is the subtle nuances that enhance communication; rapid exchange of ideas or needs and tonal inflection which can indicate that there are deeper issues to be explored. When on the phone or in person, these subtleties are not hidden behind text. The counselor and counselee can establish a deeper bond through an “I hear you, I see you” type interaction that is much more difficult to obtain via the internet. This multi-sense communication will enhance results through a stronger bond between the two parties, and an ability for the counselor to pick up on subtle cues which may be missed over email.

If you feel frustrated with going it alone, confused about the conflicting messages of the media, or are ready for additional support to meet your health goals, consider reaching out for additional support. It’s only natural, and studies show it’s the most effective way to get the job done!

To read the NIH press release in full, click here:

To schedule an initial consultation to see if personal nutrition coaching is right for you, click here: