This dressing is wonderful in salads with salmon, chicken or beef as well as tossed in a cold or warm noodles (peanut noodles are a great hit with kids!). I enjoy it for a  fall salad dressing – it’s heavier and pairs well with robust greens such as romaine, radicchio, and will even mellow out chard, kale and the more bitter winter greens. Enjoy!

1/3 cup peanut butter

1/4 cup rice wine or champagne vinegar

2 tbsp. coconut oil

2 tbsp. tamari

2 cloves (1 tsp) garlic, peeled

1 tsp. grated ginger

1 tsp. hot sauce (optional)

Place all ingredients in the Vitamix and blend until emulsified. Thin with water, coconut milk, or rice milk if desired. If you do not have a Vitamix, I recommend dicing the garlic before blending.

I use this recipe on hikes, as sustaining fuel before long runs, or as a portable snack when traveling. The cherries help sore muscles heal and provide a nice tart bite to counter some of the sweetness. Enjoy!

Tropical Cherry Buckwheat Granola

⅓ cup maple syrup
¼ cup agave nectar
2½ cups toasted buckwheat groats (kasha)
½ cup finely shredded coconut
½ cup slivered almonds
⅓ cup raw pumpkin seeds
⅓ cup raisins or date pieces
⅓ cup dried tart cherries
¼ cup dried mango, diced

Preheat oven to 325°F.

Whisk together maple syrup and agave. Add kasha, finely shredded coconut, and almonds. Toss to coat. Spread in a thin layer on a baking sheet. Toast mixture for 20 minutes, tossing halfway through. Remove from oven and cool. Toss with remaining ingredients. Store in an airtight container.

Caught in an unfamiliar city for a race and trying to fuel healthfully? Follow Aimee on a grocery store tour in a small natural foods market in Eugene, Oregon!

Sports Nutrition on the Road

I’ve recently moved and have been weeding through boxes (and boxes) of papers to simply and consolidate my life. Among some of my findings, a locavore-inspired poem from July 2009:

How about food
like our ancestors had
lush, plump tomatoes
red as the turtle’s eye
a special treasure
to celebrate summer.

Put back your pale, bouncing love apples!
Let the Chileans have their fruit this January.

Once I plucked a cherry from a tree growing on the corner of 65th and 20th.

Sweeter than ever I’d had
My complimentary gift from Mother Earth.

Send back your plastic vessels
of shiny, tasteless produce.
I tire of kiwi
that has traveled more than I.

Send me to the garden
like a pirate or a spy!
Let me hunt my own booty
and wash my own prize!
Save your waxes for your candles
My cuke is handsome as is.
My oranges grow across the street.
It doesn’t get sweeter than this.

Chewing my food did not really come to my attention until I was doing some post-grad studying at the Institute for Integrative Nutrition. How I managed to move through over a decade of studying and a university education without “getting” this concept is a mystery. It may simply be that, like drinking water, chewing is one of the simplest things you can do to improve your health.

I first conducted my own chewing experiment after hearing Andrea Beaman share  the lesson she received from her macrobiotic teacher, Michio Kushi, who explained the importance of chewing each bite 100 times. Andrea related that such a task was difficult to do, but encouraged us to try chewing each mouthful 30-50 times to observe what happened.

What I initially noticed was how little I actually chewed. Try 6-10 times before swallowing! Large chunks of food were sliding down my esophagus, burdening my stomach and digestive system. When I stopped to chew, amazing things happened:

1) I grew bored, and quickly! Chewing is a tough task for those of us used to eating on the fly, multi-tasking, or otherwise handling multiple levels of information at once. The task of counting each chew was agonizingly dull at first. Then I began to notice other things…

2) The more I chewed, the more the flavors within foods changed: crackers and apples became much sweeter!

3) I came to understand the compulsion of swallowing – you literally cannot help it after a certain time…small amounts of food become liquid and the need to swallow arises from an area of the body unaffiliated with our conscious mind.

4) And most importantly: I became full on 50 – 75% less food. I realized how little mass my body actually needed to be satisfied, when given the chance to fully assimilate and absorb the nutrition it was receiving. I had the very personal experience of understanding how to work with the digestive process. (remember – it takes 20 minutes for our body to receive the hormonal signals to shut down appetite!)

Truthfully, I still have a hard time chewing 30 times. I still get distracted, bored, and my ego steps in and convinces me I have “more important things to do”. each time I do though, I find I get greater enjoyment and satisfaction from my meal, I lose weight, and I experience more moments of peace throughout the day. This week I’m making the commitment to chew at least one meal very, very thoroughly. I encourage you to give it a try and let me know what YOU notice!

After recommending this recipe to several of my dairy intolerant clients, I had to try it for myself. Lo and behold, it tasted far better than I ever could have imagined! This is destined to be a staple in my kitchen! Special thanks to Carol Kicinski at Simply…gluten free for sharing her creative genius with the world! I added a bag of frozen Tuscan vegetables to the dish as an effortless way to get more veggies in. And you can bet I’m going to make the sauce as an alternative to alfredo for my rice pasta!

Dairy Free Chicken with Mushroom Cream Sauce

4 six ounce boneless skinless chicken breast halves
2 -3 tablespoons olive oil – use divided
1 medium onion – chopped
2 cloves garlic – minced
8 ounces mixed wild mushrooms – cleaned and sliced
½ cup plus 2 tablespoons gluten free chicken broth – use divided
1 cup coconut milk
1 tablespoon fresh tarragon – finely chopped
1 tablespoon fresh thyme – finely chopped
Kosher or Sea Salt & pepper
2 tablespoons arrowroot or cornstarch
Additional tarragon or thyme for garnish – optional

Heat two large skillets over medium–high heat. Add enough olive oil to each pan to coat the bottom (between 1 and 1 ½ tablespoons).

Liberally season chicken breast with salt and pepper. Add to one skillet and cook for about 5 minutes on one side. Turn the heat down to medium, flip the chicken breasts over and cook the other side until browned on the outside and cooked through about 3-4 minutes. Remove to a plate to rest a few minutes while finishing the sauce.

In the other pan add the chopped onions. Turn heat down to medium low and cook until onions are soft and starting to caramelize, about 5 minutes. Add the chopped garlic and cook for 30 seconds. Add the mushrooms and cook for about 5 minutes until browned. Season with a good pinch of salt and pepper. Turn up the heat to medium high and add the ½ cup chicken broth. Cook for about 1 minute until the chicken broth has reduced by half. Add the coconut milk and heat through about 2 minutes. Add the chopped tarragon and thyme. Taste for seasoning and add more salt and pepper if needed.

Make a slurry by mixing the remaining 2 tablespoons of chicken stock with the arrowroot or cornstarch. Add to the sauce and cook for about 30 seconds until sauce thickens.

Slice the chicken breasts diagonally in about 1 inch slices and put on a platter. Spoon sauce over the chicken breasts. Garnish with fresh herbs if desired.

Serve 4.

By the way, if you don’t have two large skillets or don’t want to dirty two up, cook the chicken then cover with foil on a plate to keep warm and just use the same skillet for the sauce. Just add a little more olive oil to the pan and continue as above.

One of most frustrating things about getting sick is the interruption in your exercise routine. If fitness was part of your New Year’s resolution, you have established a regular routine and habit of movement. We notice the weather is starting to turn as cherry blossoms bloom and temperatures begin to raise, which only increases our desire to take our workout out of the gym.
And then –

Your child, your co-worker, that random stranger gifts you the sniffles.

Should you can your workout if you are sick? Well, It depends on your overall symptoms.

Light Coughing and/or sneezing: Give it a try. If your energy is fine and you can breathe, you can exercise. You may want to have a lighter workout, though. If your coughing is deep within the chest and more of a consistent “hacking” nature then stay at home.

Body Aches and/or Deep Fatigue: Skip it. If you are approaching your workout sore and exhausted, it isn’t going to get better. Your form will be off and you will not only increase your risk of injury, but may prolong your illness.

Fever and/or chills: Skip it. Stay at home, have some soup, rest!!! This holds true even if green light symptoms are also present.

Runny Nose and/or Congestion: While this can be quite an annoyance, it doesn’t have to stop you from exercising if you feel up to it.

Nausea, upset stomach: Lay down, drink some ginger tea and call it a day. The jostling nature of physical activity is not likely to help you help you out!

Sore Throat: Go for it! If no fever is present, the increased body temperature of exercising may eradicate whatever nasty bug is settling in your throat.

As a general rule of thumb – if symptoms are present above the neck, feel free to exercise. If they are manifesting below the neck, its best to stay home. If you decide to work out, plan on exercising half your usual time, going
half-speed on the treadmill or stationary bike, and backing off on the
weights until you regain your health. If you’ve been out sick and are feeling better, keep it light and easy until your energy and stamina return fully.

Whenever you are ill make sure your immune system is supported with LOTS OF WATER. If your throat is tender, you may find hot beverages particularly comforting. Take a thermos to the gym with warm water and lemon juice. Also, remember to take those extra precautions to prevent your illness from spreading – wipe down handles and equipment, wash your hands often, and cough into your elbow or armpit to prevent germs from spreading.

The picture you see here is of me, after my first marathon, sitting in a tub of ice in a Portland, Oregon hotel.  It was 2003.

It took me some time to warm up to the idea of an ice bath (pun intended). I detested the cold and had no intention of ever placing myself in a freezing environment if I could help it. During training for my first marathon, I would hear my coach recommend ice baths to his clients, and I shuddered at the thought. Finally, after one particularly difficult training run,  my achy, stiff legs finally convinced me to try otherwise.

It was so worth it.

The day this photo was taken, I had finished my first and worst marathon ever. I was in a lot of pain. Sitting in this tub was like dousing a match in a cool glass of water. It was absolute, instant relief. It’s not always that dramatic  (nor should it be!) but the oft dreaded ice bath will consistently allow your muscles to recover faster and reduce soreness by curbing inflammation resulting from microtears in the tissue.  It is well worth ten minutes of discomfort, I promise!

That said, after hearing tales of runners prepping the tub and hopping in butt naked (and right back out!) I thought it may be important to share the best and easiest way to give yourself an ice bath. This comes from years of personal experience and a healthy aversion to the cold.

1) Suit up! Only your legs need to be submerged, which means you get to wear hats, gloves, and sweaters on the top half to keep your core nice and warm.  Note the stunning model below:

2) Place an inch or so of warm water in the bottom of the tub. This warms the porcelain and offers a nice transitional phase into the ice bath.

3) Hop into the tub, half-dressed, and turn the handle all the way to cold. Let the water rise until it is just above your thighs.

4) Dump in 2-3 bags of ice as the finishing touch.  Bathe for 5-10 minutes, distracting yourself with a good book, that upcoming trip to Hawaii, reliving the glory of your athletic prowess, or conversation with a close friend who is sitting atop toilet next to you.

5) Polish it off with a nice, warm shower and a happy dance!

Like everyone, I tend to get in food ruts. Once a month I like to shake things up by broadening my culinary creativity.

A standard monthly visit to the local Asian grocery store is always exciting. Having been raised in Western culture, many of the fruits, vegetables, and packaged goods are new and mysterious. So on every visit I pick a vegetable I am unfamiliar with.

Last month I chose lotus root. It was crispy like water chestnut, but lovely in shape and added a touch of elegance and sophistication to my Sea Goddess Saute’. This month I’ve chosen bac ha. I’ve never seen it or heard of it before. It is a stalk like celery or bok choy but has a spongy looking interior, like bone matrix or your bathroom sponge. It is a green vegetable. I’ve brought it home and googled it’s name. From this I have discovered that it is known as taro stem and elephant ear. I’ve also managed to take home a vegetable that must be cooked, lest microcrystals of calcium oxalate irritate my mucous membranes.

Never a dull moment in my kitchen!

What I’ll do next is find a recipe that uses this vegetable, further expanding my culinary horizons and adding a new recipe to my ever-growing list. It seems most common in Vietnamese food, and you’ll be certain that whatever the winning recipe is, it will be posted here!

This method of exploring new foods also works well to get children to eat produce. Bring them to the grocery store and have them each pick out a fruit or vegetable to try. Have them help prepare the produce as age appropriate and they will be more likely to try it!

Below are my list of top ten calorie free treats. These are suitable for any diet, whether you are a vegetarian, omnivore, lactose-intolerant, or even a gluten-free triathlete!

1) Massage

2) A walk in nature – the beach, a wooded trail, around a lake…

3) Good Conversation

4) Laughter

5) Spontaneous Dance Parties

6) Exercise

7) Spa treatments
A Good Book

9) Candle-lit, rose pedal, scented baths

10) Playing with dogs, cats, and/or kids

What are some of your favorite calorie-free treats?