Importance of Planning

Planning can relieve a lot of stress, especially when you are shopping in the grocery store, preparing  meals every day or going on a trip or out to a party. Planning gives you a clear mental picture of what you need to buy and prepare for your upcoming meals or events and will save you time with shopping and meal preparation.

Meal Preparation

• Each Sunday, read the menus for the week ahead to familiarize yourself with what meals you will be preparing
• Do prep work ahead of time. You can prepare soups and dressings in advance—say the night before—so that they are ready to cook when it’s time eat
• Many vegetables can be prepared ahead of time. Broccoli, cauliflower, jicama, carrots, celery and cucumber can be cut up and stored in Ziploc bags or Tupperware.
• You can buy washed bagged spinach, arugula, romaine and other lettuces.
• Have all your fruit washed and ready to eat. Pre cut pineapple, melons etc and store in Ziploc bags or Tupperware for easy to grab snacks.
• If you plan to be out during the day, prepare your snacks in advance and take them with you. If your workplace has a kitchen, stash your snacks in the refrigerator so you’re never without something healthy to reach for when cravings kick in.
• Broil/grill 4-6 pieces of fish or chicken at a time so you have your protein ready for several days in advance.
• Hard boil a dozen eggs to have on hand for quick breakfasts or snacks for the week.

Supermarket shopping

• Always have a list of the food items you will need for the week to prepare your healthy meals and save you time.
• Scan your fridge and pantry before making your weekly shopping list
• When at the grocery store, make sure to shop the outside parameters of the store where the fresh produce and meats/fish are located as processed foods are in the aisles.
• Try to buy organic fruit, vegetables and meats.
• Never shop for food when hungry, you may end up buying a lot more junk food.

Online Shopping

• Shopping online on sites such as Fresh Direct or Organic Direct can save you time.
• Shopping online lets you see your grocery bill before you check out so it can ensure smart shopping by making sure you buy the necessary items and no extras that may tempt you in the store.
• All the items also have the ingredients, nutrition content so you can read labels and make health food selections.

Choosing a Restaurant

• Check out www.menupages.com online  to see what meals restaurants offer and try to choose one that has healthy choices so you can enjoy dining out with friends and family without the guilt.
• Watch portion control at restaurants -- you can always ask for ½ of your meal to be taken in a doggy bag.
• Instead of ordering a main course, you can always order 1-2 small appetizers.
• Choose either an entrée or a glass of wine or an entrée and dessert—but not both wine and dessert.
• Call ahead and ask if substitutions can be made to an entrée.
• Instead of cocktails which are calorie laden, stick to one glass of wine, a vodka soda or better yet sparkling water with lime or lemon. Ask for the drink to be poured in your wine glass so you feel more festive.
• Ask the waiter how foods are prepared and try to order your meals broiled, steamed or grilled with sauces on the side and no added salt.

Planning Ahead for Parties

• Never arrive to a party famished—always have a little something like a small handful of raw almonds, a cup of Greek yogurt or some turkey slices in advance.
• Bring a healthy dish to the party to ensure there will be something for you to eat.
• Say no the first time to passed hors d'oeuvres. Chances are good that food will come around again. See what's being served before you decide what to eat.
• Survey the spread before you fill your plate. Try to serve yourself, so you control the serving size. Think before you serve.
• Keep track of what you're eating. Try not to eat and make conversation at the same time or spread out your eating – it makes it more difficult to track how much you’ve consumed. Just because you're not eating an entire meal doesn't mean that those are free calories.
• Use a smaller plate, or commit to just one round of food. Don't pile your food so high that's it's falling off the plate.
• Limit your alcohol. Inhibitions are lowered with every drink, and those cocktails aren't calorie free. Alternate alcohol with water or another calorie free drink. And don't combine alcohol with caffeine. Caffeine speeds up the rate at which alcohol is metabolized, and it masks the effect of the alcohol.

Planning for Trips

• Pick up a healthy meal at the airport: At JFK, there are food kiosks called Cibo Express. They carry low-fat, organic and pure items. In the refrigerated section, they have boxed lunches (where the crunchy and fresh items are compartmentalized to prevent them from getting soggy) with grilled salmon salad, and healthy sandwiches such as grilled vegetables and hummus on whole wheat bread. Additionally, there are containers with edamame, fresh fruit and Greek yogurt.
• Certain airlines give you the option of choosing a type of meal—look for low salt, low fat, or a fruit and veggie plate. Better yet, skip the plane food and bring your own as suggested below.
• Bring your own food. Pack Ziploc snack bags with raw nuts or edamame. Make peanut butter, almond butter or tuna sandwiches on Ezekiel english muffins (scoop out the excess middle bread, toast and spread your nut butter or tuna).  Pack cut up veggies like carrots, celery, fennel and cucumber—which will keep you refreshed as well as full. Protein bars can be a great meal replacement as well.
• Stick to water only on the plane as coffee/tea and alcohol dehydrate you.
• Pack additional snacks in luggage so you have healthy food choices in your hotel room or for the plane ride back.

Pumpkin Face Mask

Halloween may be over but don't throw out that pumpkin! Bake, scoop, mash and voila, the primary ingredient in your new  face mask.  Loaded with antioxidants like beta carotene, vitamin C and zinc, you'll be glowing in no time!

Ingredients:

2 teaspoons cooked or canned pumpkin, pureed/mashed (antioxidant, skin healing)

One-half teaspoon honey (retains skin moisture, regenerative)

One-quarter teaspoon milk/ soy milk (source of alpha hydroxy acid, works by exfoliating the skin)

Combine all your  ingredients and relax for 15 minutes.

Snack on some roasted pumpkin seeds while you wait for your mask to work its magic. 

Did you know 1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Why Should I Buy Organic?

A definition of "organic"
An organic product is one which is raised, grown, stored, and/or processed without the use of synthetically produced chemicals or fertilizers, herbicides, insecticides, fungicides, or any other pesticides, growth hormones or growth regulators. Only farmers, who produce food according to a set of standards, undergo evaluation by other certified growers, and pass a yearly inspection by a trained independent inspector can label their products certified organic.
Why is "Certified Organic" Important?
By choosing to purchase from independent organic growers, the soil is grateful, the farmer is happy and the children are safe. Everybody wins.
Get better flavor
There is a good reason why many chefs use organic food in their recipes – IT TASTES BETTER! Organic farming starts with the nourishment of the soil, which leads to the nourishment of the plant and, ultimately, our palates.
Protect your children
The average child is exposed to four times as many cancer-causing pesticides in their daily lives compared to an adult. Organic food contains no carcinogenic pesticides.
Prevent Soil Erosion
The Soil Conservation Society estimates that more than 3 billion tons of topsoil is eroded from United States farmlands each year, and soil is eroding seven times faster than it is being built up naturally. In organic farming, soil is the foundation of the food chain as opposed to conventional farming where soil is merely used as a porous medium periodically saturated with unnatural chemical fertilizers and controlled with even deadlier pesticides, herbicides and fungicides.
Save Energy
Conventional farming methods have changed drastically in this century from small family farms to large-scale factory style farms, dependent upon fossil fuels. Typical modern farming uses more petroleum than any other single industry.
Keep chemicals off your plate
The FDA approved many pesticides before research linked them to chemicals that cause cancer and other diseases. Now the EPA considers 60% of all herbicides, 90% of all fungicides, and 30% of all insecticides to be carcinogenic. The bottom line is that pesticides are poisons made to kill living creatures, and can also be harmful to humans.
Protect farm workers’ health
A National Cancer Institute study showed that farmers exposed to chemical herbicides had a six times greater risk of contracting cancer than farmers who are not. The health of farm workers in developing countries is a serious issue, as pesticide use is poorly regulated.
Help small farmers
Most organic farms are independently owned and operated family farms.
Support a true economy
Superficially, organic foods might seem more expensive than conventional foods. Conventional food prices do not reflect hidden costs borne by the taxpayer in the form of subsidies. Other hidden costs include pesticide regulation and testing, hazardous waste disposal, and environmental damage.
Promote bio-diversity
"Mono-cropping" is the practice of planting large plots of land with the same crop year after year. Conventional farming uses this method exclusively. The lack of natural diversity of plant life has left the soil lacking in natural nutrients and minerals. To replace these lost nutrients which are necessary to farm, chemical fertilizers are often used. Single crops are also much more susceptible to pests, making farmers even more reliant on pesticides.

Organic farming encourages food production that nurtures our soil through the absence of pesticides and the presence of rich compost. The inherent commitment of organic farming to crop rotation, living soil, companion planting, rural enterprise, pure water and sustainable agriculture is, in itself, a critical step toward protecting our environment and our individual health. By buying organic, you provide a marketplace for growers who have made the future of our planet a top priority.

12 Foods That Should be Bought Organic:

Apples, Bell peppers, Carrots, Celery, Cherries, Grapes, Kale, Lettuce, Nectarines, Peaches, Pears, Strawberries.

15 Foods That Don’t Have to be Organic:

Asparagus, Avocado, Broccoli, Cabbage, Eggplant, Kiwi, Mango, Onion, Papaya, Pineapple, Sweet corn, Sweet peas, Sweet potatoes, Watermelon, Tomato.

The Benefits of Berries

The beauty of berries is that they taste good, are nutritional storehouses, plus they're low in calories. Here's a quick glance at their specific health-promoting properties:


Bilberry
Protects the heart, eyes and skin and also promotes healthy blood sugar levels. A concoction of the fruit is useful for treating diarrhea in children. Plus, bilberries' high anthocyanin content makes them a potentially valuable treatment for varicose veins, hemorrhoids and capillary fragility.


Blackberry
Protects the heart, helps tighten tissue, useful for mild infections. Blackberries are high in potassium, vitamin C and anthocyanins. A gargle made with blackberries may soothe a sore throat or mouth irritation. 


Blueberry
Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.  Animal studies  have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones. They are loaded with potassium, fiber and vitamin C.


Cranberry
Contains bacteria-blocking compounds called tannins that are believed to promote urinary tract health. They may also be helpful in blocking the bacteria responsible for ulcers and gum disease. Studies show the active component pterostilbene in cranberries can help lower triglycerides and raise HDL cholesterol levels.


Elderberry
Helps rheumatism, diarrhea and erysipelas (a skin infection). Elderberries, which have high amounts of vitamin C, are nutritious and may be used as a mild laxative.


Raspberry
Research is suggesting that raspberries may have cancer protective properties. Animal research has suggested that raspberries have the potential to inhibit cancer cell proliferation and tumor formation in various parts of the body, including the colon. The leaves have been used to ease labor and relieve conjunctivitis. The fruit is loaded with potassium, ellagic acid, vitamin C and fiber.


Strawberry
Famous for being a rich source of phenols  (especially anthocyanin 2 and ellagitannins), The anthocyanins  serve as potent antioxidants shown to help protect cell structures in the body and prevent oxygen damage in the body's organ systems. Strawberries' unique phenol content offers protection against macular degeneration, heart disease, rheumatoid arthritis and cancer. 

Berries tend to be sprayed heavily with pesticides, so try to buy organic. Look for a four digit code on the sticker on the container -- codes starting with "9" indicate that the the berry is organic while codes starting with "4" are conventionally grown, while those starting with a 3 may be irradiated.


You can always buy supplements containing berry extracts. My favorite berry products are : Reds Hx, and BlueGranate Tx, which can be found at InVite Health.

The health benefits of chocolate

Hola from Playa del Carmen Mexico!  Recent research confirms what the Mayans already knew -- chocolate has some amazing health benefits.

• Contains essential vitamins and minerals

Chocolate contains essential trace elements and nutrients such as iron, calcium, phosphorus, potassium, and the vitamins A. B1, C, D, and E. Cocoa is the highest natural source of Magnesium. A diet high in this mineral protects against the symptoms of hypertension, diabetes, heart disease, joint problems and pre-menstrual tension. The drop in progesterone levels is mainly responsible for the mood swings associated with PMS. This drop in progesterone is significantly lessened by boosting magnesium in one's diet.

• High in antioxidants

Chocolate contains flavonoids. Flavonoids are part of a group of antioxidants known as polyphenols and are found naturally in foods such as tea, red wine, fruits and vegetables. Antioxidants are believed to neutralize or delay the processes that age to the body's cells and tissues. They attack the free radicals in our bloodstream, chemicals that cause damage to our cells, especially through oxidization. It should be noted that milk binds to antioxidants, inhibiting their absorption. Therefore, milk chocolate is not an antioxidant source (it is also higher in fat and calories). Also, avoid drinking milk with dark chocolate to get the full benefits of antioxidants.

• Good for cholesterol

Chocolate may also have a beneficial effect on cholesterol levels. It consists mainly of stearic acid, a neutral saturated fat that doesn't raise your bad cholesterol (LDL). The cocoa butter contains oleic, a mono-unsaturated fat like the kind found in olive oil, which may even raise good cholesterol (HDL) levels.

• Good for Cardiac Health

Recent research shows that the flavonoids in chocolate and cocoa actually encourage vascular wall improvement and the function of blood vessels. A Mayo Clinic report suggests that moderate amounts of dark chocolate may be used to reduce the risk of blood clots and platelet formation in the arteries that can lead to stroke - similar to low-dose aspirin.

• Chocolate as a mood enhancer

Contrary to myth, chocolate is not an aphrodisiac, but does contain small amounts of a chemical called phenylethylamine (PEA) that is a mild mood elevator. This is the happy chemical our brain naturally produces in response to elevated emotions like feelings of joy and love. Chocolate has also been shown to boost the neurotransmitter serotonin - our brains own antidepressant - as well as endorphin levels in the brain. Endorphins are what flood the brain during times of peak physical exertion, creating a sensation of permeating bliss, sometimes called "runners high".

My favorite sources of chocolate

• Dagoba chocolate bars -- pick the one that is 87% pure, 100% pure (if you like very bitter) or Xocolatl (74% with chiles added!)
• Cocoa Hx Powder -- from InVite Health
• Raw Cocoa beans -- from Whole Foods or Natural Frontier
• Roasted Cocoa beans -- from Ah Cacao, Playa del Carmen

What to avoid

• Milk chocolate -- milk binds to antioxidants, inhibiting their absorption
• Any chocolate with more than 15g of sugar per 2oz bar

Natural Frontier comes to Long Island City!

I have shopped at Natural Frontier for years while working in the city and am super excited to FINALLY have a good place to go and buy my groceries in LIC! A friend of mine once told me I get more excited about health food stores than I do about high - end couture stores! At Natural Frontier you can find anything from organic fruits and veggies, gluten free fare, natural shampoos, organic coffee, raw nuts, vitamins AND a fresh juice bar! They are also offering a 10% discount off your entire purchase until June 30!

 Items found in my cart at the grand opening of Natural Frontier include:

• Ezekiel sprouted grain english muffins
• Brad's organic peanut butter
• Brad's organic almond butter -- although Trader Joe's has an amazing raw almond butter 
• Organic raw cocoa beans
• Blue Diamond unsweetened vanilla almond milk
• Mary Gone Crackers (wheat/gluten free)
• Dagoba 87% dark chocolate & 74% xocolatl (chile and nibs)
• Organic gala apples

 My Dagoba dark chocolate is sounding really good right now.....Happy healthy shopping! 

What your face reveals

You wake up in the morning and look in the mirror and think “Where the heck did that pimple come from?" or "Why are my eyes so puffy?” You probably never thought that what you put in your body could end up on your face – well it can!  In fact, your face provides some of the best indicators of what’s happening with your health. Your face can be divided into three sections, each correlating to a different system in your body. 

Upper Region
Your forehead and eyebrow region correlates to your nervous system. Eating foods like candy, sugar, tropical fruits and alcohol can show up as redness, pimples and a rash in this area. If you see heavy vertical wrinkles above your nose and between your eyes this could indicate a problem with your liver.  Watch your salt, animal fat and alcohol intake. While heavy horizontal wrinkles on your forehead could indicate a problem with circulation. You should watch your consumption of excess liquids, especially drinks with chemicals or alcohol. Eating more whole grains, green/root vegetables, drinking enough water, avoiding processed foods and decreasing caffeine are recommended.

Lower Region

Your mouth and chin region correlates to the digestive system.  The chin is related to the functioning of the kidneys, gall bladder and reproductive organs. If there are pimples or blemishes in the chin region, this indicates an accumulation of fat and hormonal imbalance in the reproductive organs. Eating foods that contain excessive salt, animal fats, beef and processed lunch meats can contribute to pimples in this area.

Middle Region

Your cheeks and jowls correlate to your circulatory system. The organs that dominate this region are the heart and the lungs. Kidneys, stomach and liver reflect in areas around the eyes.

If the lungs are healthy, this reflects in healthy, clear, rosy cheeks. Shallow skin in this area indicates lung’s congestion or poor oxygen levels.   In order to improve the skin in this area, according to face reading experts, you can:  Stop smoking, reduce or eliminate greasy and fatty foods, and eliminate trans fats or hydrogenated oils.  Eating more green leafy vegetables, especially cruciferous veggies such as broccoli and cauliflower can help.  Try to exercise or walk daily to eliminate toxins from your body.

The eye bags are related to the kidneys. Swelling or deep circles occur when the kidneys are weak or overtaxed.  Smokers, heavy dairy eaters, people going through hormonal changes are prone to breakouts or puffiness in this region. To improve the kidney function, it is recommended to reduce or eliminate alcohol, coffee and sodas, and drink more water.

The nose is associated with the heart. If the bulb of the nose is red and swollen, this indicates the heart is overworked and there may be a genetic predisposition to a heart condition. To have a healthy heart, eat less saturated fats found in dairy and meats, eliminate trans fats (often found in fast food and processed foods) and eat more vegetables and whole grains. Exercise daily and reduce stress. 

Whenever I get a pimple on a certain part of my face, it always relates to the “right” wrong food.  Too many glasses of wine and you’ll see the puffy eyes for sure – top it off with a piece of cheese and yup that’s a pimple on my cheek!  Now you too can try and figure out what your face is trying to tell you. And don’t get too obsessed with puffiness here and there – it doesn’t necessarily mean you have a heart condition, but simply that a particular organ may not be as strong or that you have a genetic predisposition to a sensitivity in that organ.