Wednesday, June 29, 2011

Superfoods Part XIII

With summer in full swing I wanted to bring your attention to two more Super Foods available in grocery stores and farmer’s markets near you.

Cucumber – Growing up if I felt feverish my mom would always check and tell me “You are as Cool as a Cucumber” and there is no question about it these days. The flesh of cucumbers is primarily composed of water but also contains caffeic acid and ascorbic acid (vitamin C), both of which help soothe skin irritations and reduce swelling. Cucumbers' hard skin is rich in fiber and contains a variety of beneficial minerals including potassium, silica and magnesium.
How to Prepare: Stay cool by adding this to a green juice, slicing one into a salad, or just have it paired with some hummus as a healthy afternoon snack. If you really want to chill try this Cold Cucumber Soup recipe.

Grapes – This fruit is packed with flavor and has many benefits including the ability to prevent or slow down heart disease; they contain high levels of caffeic acid which is a very strong cancer fighting substance; they also help fight off viruses as well as aging. There are over 50 varieties of grapes that are cultivated , while the nutrients contained by grapes are different from one kind to another we can say that grapes are 70-80% water and 15-30% sugar (fructose and glucose). In addition, grapes also contain the following nutrients: phlobaphene, quercetine, gallic acid, silicic acid, anin, glucosides, salicilic acid, phosphoric acid, oxalic acid, pectins, tannic substances, calcium, magnesium, manganese, iron, vitamin B1, B2, B6, B12, A, C, P, PP, K, enzymes and folic acid.
How to Prepare: Eat them alone as a snack; freeze them for a cool treat. A personal favorite is adding them to homemade chicken salad for a sweet addition.

Be sure to check out my past Super Food Entries:

Tuesday, June 28, 2011

Don't Just Pump Iron...Eat It

In recent celebrity headlines Selena Gomez was hospitalized due to iron deficiency so I thought I would share with you a foods rich in Iron for both meat-eaters and vegetarians so you don;t find yourself in the same predicament. 

Red meat
Egg yolks - don't just eat the egg white the yolk has many benefits
Mollusks (oysters, clams, scallops)
Turkey or chicken giblets

Dark, leafy greens (spinach, kale, collards)
Dried fruit (prunes, raisins)
Iron-enriched cereals and grains (check the labels)
Beans, lentils, chick peas and soybeans

*Note - If you eat iron-rich foods along with foods that provide vitamin C, your body is able to better absorb the iron.*

Tuesday, June 21, 2011

Superfoods Part XII

Happy Summer!!!! It is June 21st the first official day of Summer, and the longest day of the year. To help you beat the heat and the long day below are three Super Foods I turn to on the regular.

Summer Squash – This Super Food is filled with vitamin C, beta-carotene, folate and fiber making it a great food in helping to prevent cancers, heart disease and diseases caused by inflammation such as arthritis and asthma. If you are trying to lose weight or just adapt some healthier habits, summer squash's rich fiber content can help you get full faster while still providing many of the nutrients you need.
How to Prepare: There are many ways to prepare summer squash, grill, sauté, roast, or my personal favorite turn it into a healthy pasta dish! I like to julienne squash into long shreds and then I sauté in a pan with a little extra virgin olive oil until it gets soft and takes on the look of pasta. This is a great way to eat your favorite pasta dish without all of the carbohydrates and is a lighter option for summer, or all year round. Need a julienne peeler, try out the OXO version.

Carrots – Bugs Bunny had the right idea munching on carrots all day, he was loading up Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision.
How to Prepare: Have them as a snack, baby carrots or regular either way you are doing your body a favor. Shred them into a salad, roast them or steam them, like I mentioned you can’t go wrong adding this orange treat to your diet.

Figs – This tasty treat is one of my summer favorites and they happen to be full of calcium, potassium fiber and iron. While figs do contain some calories, they are extremely low in saturated fat, sodium and cholesterol making them an ideal choice.
How to Prepare: Eat them plain or add them to any salad. A personal favorite of mine, wrapping them in a thin piece of prosciutto with a little vinegar on top. When shopping for figs be sure to check that the skin is intact and that they are not to mushy.

Be sure to check out my past Super Food Entries:

Dining Out: Kitchen A Bistro

There is nothing I like more than a great meal for a great price and Kitchen A Bistro is serving up that combination. For $45 (cash only) you get 3 courses and to top it off the restaurant is BYO and does not charge a corkage fee, you can't beat that!!!

I have had many delicious meals over the past 10 years at Kitchen A Bistro, but living in the city it is hard to get there as often as I would like. Lucky for me its summertime and I tend to go back to my parents house for weekends to beat the heat and this past weekend they decided to ask my sister and I to join them for dinner at Kitchen A Bistro.

Word's can't describe how fantastic our dinner was so I made sure to take pictures to allow you to join in on the experience.

To start we were sent out an amuse bouche which was a red pepper and tomato soup with a rice ball on the side, I ate the rice ball and remembered I had to get a photo. 
Next up appetizers... on the table we had the Sweet Pea, Arugula, Almond and Goat Cheese Salad, Ratatouille with crispy Farm Egg, Ragu Bianco with Creamy Polenta (aka my new favorite dish!)

 Next we were sent out a few more appetizers the Local Vegetable Salad of Beets and Radishes with Fried Garlic Sausage, Soft Shell Crab with Fermented Black Beans. 
 For main courses we had the Braised Short Ribs and Chicken and we paired them both with Kale and Polenta Fries, also served was the Halibut and Clams with Roasted Fennel and Ocean Broth. 
 Before desert was sent out we were sent one final amuse bouche which was a piece of Watermelon with Rhubarb Sauce and a piece of Mint. It was a great way to end a perfect meal!!!!
 Desert was the third course but we were all so full we took two to go and headed home. A great meal with a great family.

Friday, June 17, 2011

Thank You Equinox

It’s nice to get out of the city from time to time to breathe in fresh air and see some trees!!!! My two main issues I do have though are the limited options for fresh juices and my lacking of a gym membership. So before heading to home I picked up 4 juices at Terri NYC and figured I would somehow get a workout in.

Thursday started by playing catch up on Nutrition School work I had to wrap up Module 3 and get going on Module 4. While doing my work I ate sandwich of High Fiber whole wheat bread, 3oz sliced chicken, 1/4 avocado, cucumber slices and a little grey poupon.

Next it was time to find a workout for the day. Prior to breaking my foot I had been offered a day pass to Equinox, I decided to reach out and see if it was still good to use and I was told it wouldn’t be a problem. So I checked the class schedule settled on 3 classes, yes 3, I am all about getting my 1 day pass worth. With my classes in mind I drank a Live Long & Green juice containing spinach, cucumber, apple, lemon and ginger and headed out to Equinox.

First up was EQ360: ICE (with instructor Dana Mancini) a 30 minute class described as "A new perspective on fitness! EQ 360:ICE (Integrate Core Exercise) uses the unique qualities of the Step360(TM) Pro challenging your body as a whole while chiseling abs and a strong core creating a foundation for all your other workout programs.” This 30 minute class was more than I expected. It started with a lower body workout (think squats, lunges, leg lifts) all on the Step 360 while also incorporating some cardio movements in between to keep the heart rate up. Next we moved onto some movements with the body bar (dead lifts and a few others while on the Step 360) and finally we finished off with an abdominal series. I really enjoyed using the Step360 it is much easier on the knees and joints then a regular step and really activates and engages the muscles. This 30 minute class is a great quick workout if you don’t have a lot of time or a great addition to any workout.
Next up was Arm Candy also taught by Dana described as “One of the best accessories ever is smooth, firm arms, yummy to the eyes and delicious to the touch. Bend, push, pull and twist your way to sexy sculpted shoulders, toned triceps a chiseled back and whittled waist in 30 elegant exercises created by Team Equinox!” This 30 minute class taught back to back with ESQ:ICE is exactly as described. The class used 3 sets of weights (I chose 12 lb, 8lb and 5lb weights) each arm exercise was done in a series of 3 from heavy weight to lightest weight. By the end of class my triceps and shoulders were on fire and my abdominals felt like they were already sore. This class was fantastic for anyone looking to tone their arms in just 30 minutes.

As I mentioned I wanted to make sure I got my 1 day pass worth so I decided to head to SPIN (with instructor Carolyn Mellace). I have noticed that in Manhattan spin classes are 45 minutes and it seems on LI and other places they are 60 minutes… what’s going on Manhattan? The last 15 minutes of the ride are truly the best since you work yourself past a point you didn’t think you could. The instructor was fantastic and created a great interval class, we went from hill to flat road with each song. The playlist was great featuring fast paced songs on the flat roads (think Eminem, Katy Perry, vintage Christina Aguilera) and slower paced songs on the hills (think Counting Crows, Dubie Brothers, and The Doors). After the 60 minutes I had more energy than when I started.

I left the gym feeling better and more energized then when I arrived!!! It was a great experience and I am glad I was able to attend these three classes. Thanks Equinox!!!!

After the gym it was time to eat again so I had a large piece of grilled salmon with sides of sautéed spinach, grilled asparagus, quinoa and some shepherd’s salad (cucumber, tomato, pepper and feta cheese). A great meal to fill me up after my workouts and to end a lovely Thursday.

Wednesday, June 15, 2011

Superfoods Part XI

It is summer which means one thing… my favorite time of year!!!! This week I present you with three Super Foods that represents some of my favorite dishes to eat over the summer.

Corn – This is one summertime favorite both on and off the cob and it has a ton of benefits. What’s in an ear you may ask, and the answer is many nutrients including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorus and manganese. Corn aids in supporting cardiovascular health as well as lung health and memory maintenance.  
How to prepare: Boil it or grill it while on the cob, remove it from the cob to add to salads or to make a delicious side dish. Sautee corn with basil for a wonderful summer treat, pair it with some grilled salmon and a watermelon feta salad and you are in for a great meal)

Salmon – This fish is rich in Omega 2 which are Super Foods for the Heart, Joints, and Memory.  The omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer's, there has also been some evidence to show that it reduces depression as well. Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, and try and aim for two-to-three servings a week.
How to prepare: Sauté, broil, bake or my personal summer favorite, GRILL!!!!! I love a piece of grilled salmon medium-rare with a little dill sauce, it is a true joy of summer

Ginger – Looking to get spicy this summer? How about starting with a kick in your drink; ginger is an amazing super food that works wonders for your digestive system, helping to ease indigestion and bloating.
How to prepare: Lately I have been drinking all the juice I can get my hands on (I will soon be investing in a juicer) and it seems all of the juices I am enjoying both the Red and Green from BP Cleanse as well as the Live Long and Green and Lady in Red with a shot of ginger from Terri NYC all have one thing in common, yes Ginger. Have a little fresh ginger and crushed cayenne pepper to jump start your weight loss. Enjoy it alone, don’t leave it behind when out for sushi and enjoy in juices.

What are some of your favorite summer foods?!?!

Be sure to check out my past Super Food Entries:

A Day Full of Liquids and Workouts... and more

I started the day catching up on some Nutrition School work. Last week had been extremely busy and it was time to get back on track. While I was home doing my work I made myself a Boars Head Low Sodium Turkey Sandwich and had it with a BluePrint Red Juice containing Apple, Carrot, Beet, Lemon and Ginger. The flavor of the juice packs a big punch, it is really refreshing and an enjoyable way to add fruits and vegetables into a diet. 

After I finished a good portion of my work I headed to spin class at NYHRC. I had broken my foot back in February and was unable to spin until this past weekend. This was my third class in four days, I am an addict!!!! The class was fantastic I really got in a good burn. There were quite a few hills and the perfect amount of sprints. While there was no jumping today I was glad because I figured both my legs and foot could use the break. 

When spin was over I headed downstairs to the attached to-go Organic and Vegetarian restaurant, Terri. For some reason I had never noticed it before but my friend Nikki mentioned dropping in after a recent workout and walking out with a great juice and some kale chips and mentioned some salads they had on the menu. Since I knew I would be going to Core Fusion at Exhale later in the day I thought it would be good to grab something on the go since I would be running errands for a bit and not home before class.

I decided to order the Brazilian Bombshell Smoothie which contains acai, acerola, blueberry, mango, banana and I replaced soymilk with almond milk, I also got a container of Kale Chips and took a menu to go as I knew this would be the first trip of many to Terri. (PS – they offer a 3 day juice cleanse for $155!!!)  The juice was absolutely fantastic and the chips were the perfect consistency, it was exactly what I needed to take me through the day until Core Fusion.

After some further school work, searching for jobs and running some errands it was time to head to Core Fusion. Thanks to bought a 10 pack for classes otherwise I would be sticking to the DVD’s right now. Well, I am so glad that I was able to go to class today, the teacher Michael who was a substitute for the day was great and I felt thoroughly challenged throughout the class (and just 4 hours later I am feeling sore.)

I ended the day with a favorite, SUSHI! A brown rice California roll, brown rice Alaska roll and one piece of Ikura sushi followed by a Blueprint Green Juice containing romaine, celery, cucumber, apple, spinach, kale, parsley, lemon and ginger. 

Day’s like today do not happen as often as I would like but I look forward to challenging myself these days more of a common occurrence in my life.  Of course I am headed out of the city for a good portion of the next two weeks and I hope I can find options equally as good for me.

Monday, June 13, 2011

Dining Out: Tree Bistro

Last week was my bff Cari's birthday. Living on a budget can get tough especially with all of the great restaurants in New York City but I am lucky to have a great group of adventurous friends always looking to share dishes and try out new foods.

After making a reservation for 7 at Tree Bistro I proceeded to look over the menu and think about who would share what.

I was in luck. We started the meal with two orders of Grilled Flatbread duck confit, caramelized onions, goat cheese, fresh orange segments, and plum balsamic reduction which was absolutely delicious as well as one order of Fried Oysters.

While I did not get pictures of all of the dishes since the food was so good it went quickly the following entrees were also enjoyed:

Seared Sea Scallops lemon butter, cracked pepper, frisee, bacon, almond, sherry vinaigrette
Seared Salmon lemon dill aioli, red onion and red pepper daikon slaw
Steak Frites sliced hanger steak, pomme frites, and horseradish butter
Chicken Florentine spinach, ricotta, and pinenut stuffing, roasted fingerling potatoes, and garden pea puree

And my main course:
Monkfish parsnip puree, red pepper relish, brussels sprout leaf salad

Each dish was cooked to perfection and had such great flavors. The scallops and salmon were cooked to perfection, the chicken and its sides were a perfect match, the steak was the perfect pink in the center with delicious friens and the brussel sprout salad with the monkfish was fantastic!

To top it off the ambiance of the restaurant was great. While inside it seems like a small space, the back opens up to a large spacious garden perfect for a summer night!! I look forward to going back to Tree Bistro for many occasions to come.

Saturday, June 11, 2011

Dining Out: Pure Food and Wine Bar

This past week I met up with two fellow students currently enrolled in IIN. It was nice to put some names to faces and get to know two other people going through the same process I am going through. After three years living a birds-eye-view from Pure Food and Wine Bar I was glad this was the chosen location since I had been wanting to try it.

We started off the meal by sharing the Plate Of Assorted Cultured Dr. Cow Tree Nut Cheeses And Rosemary Crisps accompanied with strawberries and pea shoots.

While I did not get a photo of the platter this one looks very similar. However the cheeses on our plate were an algae cashew cheese that was delightful and reminded me of a less aggressive blue cheese, an aged cashew and dulse (seaweed) that was nice and smoky and lastly an aged cashew cheese that was creamy with a light flavor.

Having an allergy to dairy this was by far my favorite part of the meal. I always enjoy learning about new foods and this was definitely a learning experience for me. I will definitely be on the lookout for stores selling Dr. Cow Nut Cheeses the Rosemary Quackers are available at Pure Food and Wine's takeaway Restaurant One Lucky Duck.

For entree's both Laura of The Daily Dubie and Alisha had the Sweet Corn And Cashew Tamales with chili spiced portabella, salsa verde, cashew coconut sour cream, avocado, raw cacao mole. They were both extremely pleased with the dish and how large the portions were.

I opted to have the Zucchini, Local Greenhouse Tomato Lasagna basil pistachio pesto, sun-dried tomato marinara, macadamia pumpkin seed ricotta. I had heard from numerous people how wonderful this dish is and I thought it was time I finally try it. The dish, while vegetable based was not as light as I had imagined, it was surprisingly heavy and I was not even able to finish half of the serving. I am not a vegan but it was great to see the options that are available. Combinations I had never even thought of create such unique flavors.

All in all the dinner was a success, the company was great and the food was a nice change for me. I really look forward to exploring Nut Cheese further and incorporating vegan aspects into my diet.

100 Summer Recipes from IIN

Summer is finally here! It’s time for BBQ’s and outdoor dinner parties with friends and family. We want to make it easy for you to make healthy dishes for your family, but still enjoy the cooking activities that define summer. We collected a list of 100 healthy recipes for you to enjoy all summer long!


!00 Healthy Recipes for Summer1Pizza Caramel by Nourish Nutrition
2. Artichoke Pesto Stuffed Tomato by Making Good Choices
3. Vegan Spring Rolls with Mango Ginger Dipping Sauce by Wholesome Kid Food
4. Easy Hummus by Andrea Beaman
5. Mango Salsa by Terry Walters
6. Spicy Slaw by Elana’s Pantry
7. Peaceful Parsley & Pistachio Pesto by Peacocks and Moonshine
8. Creamy Curry Sauce with Summer Veggies by Collective Nutrition
9. Sesame and Thyme Pancakes by Wholepromise
10. Asparagus Sundried Tomato and Goats Cheese Pizza on Spelt by Wholepromise


100 Healthy Recipes for Summer
11.  Roasted Tomato Soup by Love, Life and Lollipops
12.  Farmstand Gazpacho by Eat, Live, Run
13.  Really Easy Spice Pumpkin Soup filled with Beta-Carotene by Scott Mathias
14.  Summer Herb Soup by Kath Eats Real Food
15.  Cold Beet and Fennel Soup by Clean and Delicious
16.  Easy Asparagus Soup with Seasoned Dill Yogurt by Cook me Healthy 


100 Healthy Recipes for Summer
17.  Quinoa Summer Salad by Alicia Somma
18.  Raw-Vegan Som Tum by Tina Leigh
19.  Radish, Celery and Apple Salad by Seven Spoons
20.  Roast Chili Butternut and Fig Salad by Me Organic
21.  Watermelon, Feta and Tomato Salad by Lemons and Loafers
22.  Refreshing Chopped Salad by Miligirl Wellness
23.  Jicama Salad by Raw, Radiant Health
24.  Quinoa Salad for all seasons by Chronic Wellness Coaching
25.  Orzo Super Salad by 101 Cookbooks
26.  Quinoa and Black Bean Salad with Apricot Lime Vinaigrette by Terry Walters
100 Healthy Recipes for Summer 27.  Southern Style Cobb Salad by Find Your Balance Health
28.  Rustic Pesto Potato Salad by Clean and Delicious
29.  Pumpkin Seed Salad by Feed Your Life
30.  Delicious Life Beet and Walnut Salad by Live a Delicious Life
31.  Crunch Salad by Live a Delicious Life
32.  Ribboned Asparagus Salad with Lemon by Smitten Kitchen
33.  Radish, Asparagus and Mint Salad by Coloring the City
100 Healthy Recipes for Summer   Fresh Corn, Tomato, Avocado and Black Bean Salad by Whole Nutrition
35.  Black Lentil and Quinoa Salad with Citrus Dressing by Infinite You
36.  Green Light Salad by My Healthy Vision
37.  Spicy Curry Kale Salad by Natalie Duhamel
38.  Curried Cauliflower Quinoa Salad by Maureen O’Neal
39.  Roasted Butternut Squash and Wheat Berry Salad with Goat Cheese by Cook me Healthy
40.  Spinach Salad with Mango and Avocado by Linda Poynter
41.  Raw Kale & Beet Salad by Beth’s Botanical Scents


100 Healthy Recipes for Summer
42.  Watermelon Aguas Fresca by Elana’s Pantry
43.  Summertime Blueberry Coconut Smoothie by Frank Giglio
44.  My Green Smoothie by Muscle Chick
45.  Watermelon Lemonade by Smitten Kitchen
46.  Pineapple Ginger Cooler by Maureen O’Neal
47.  Peachy Green Smoothie by Natalie Duhamel
48.  Super Simple Strawberry (Shh, and Spinach) Smoothie by The Nourished Life


100 Healthy Recipes for summer
49.  Veggie Frittata by Frank Giglio
50.  Sweet Corn Pancakes by Smitten Kitchen  
51.  Japanese Style Breakfast by Integrative Nutrition
52.  Coconut Spelt Pancakes by Wholepromise
53.  Homemade Granola by The Sublet Kitchen
54.  Buckwheat Banana-Walnut Pancakes by Cook Me Healthy
55.  Breakfast Casserole by Integrative Nutrition


100 Healthy Recipes for Summer
56.  Sautéed Chicken with Caramelized Onion-Tomato Relish by Cook me Healthy
57.  Mixed Green Salad with Tilapia and Clementine’sby a Hint of Greens 
58.  Coconut breaded Mahi-Mahi Tacos with Mango Salsa by Coloring the City
59.  Grilled Salmon Paprika by Elana’s Pantry
60.  Spiced Turkey Burgers with Green Olives and Feta by Pinch My Salt
61.  Sesame Chicken and Orange Salad by Wholepromise
62.  Sweet and Hot Chicken with Eggplant and Mushrooms by Destiny Kelley
63.  Quinoa and Spinach Burgers by Winspiration Wellness

Vegetarian Dinner 

100 Healthy Recipes for Summer
64.  Thai Coconut Stir Fry by Selkis Whole Foods
65.  Bean Burgers by Kath Eats Real Food
66.  Pasta with Green Beans and Cannelloni Beansby Mary Curran
67.  Cashew and Ginger Stir-fry by Laurel Staples
68.  Sweet Potato Burgers by Making Good Choices
69.  Bean Stir Fry by Making Good Choices
70.  Spicy-Sweet Arugula Sautee by Pure Potential Wellness
71.  Spring Panzanella by 101 Cookbooks
72. 100 Healthy Recipes for Summer   Peanut Soba Noodle Bowls by Eat, Live, Run
73.  TLT Sandwiches by 101 Cookbooks
74.  Gluten Free Veggie Burger by Whole Health Designs
75.  Vegan Pot Pie by Curvy Gals
76.  Brussels Sprout Pizza by Simply Seeking Life
77.  Avocado Pesto Pasta by Landry Fuller
78.  Rice Soba Noodles with Tea Spice Veggies by I Wanna Cookie
79.  Quinoa Grilled Vegetable Salad by Monica Delgado Chaffee

Side Dish

100 Recipes for the 100 days of summer
80.  Grilled Summer Vegetables by Your Wellness Tree
81.  Spicy Jicama “Fries” by 2Good2beRaw 
82.  Summer Squash Saute by Integrative Nutrition
83.  Sautéed Summer Squash, Cherry Tomatoes, Fresh Basil by Andrea Beaman
84.  Vegan Stuffed Red Peppers by Becky’s Kitchen
85.  Sweet and Spicy Kale Chips by Get Healthy with Lindsay
86.  Spicy Asian Cabbage Slaw by Chef in my own mind


100 Healthy Recipes for Summer
87.  Detox Blonde Macaroons by Healthy Hoggin
88.  Rawberry Rhubarb Pie by Me Amoeba
89.  Banana Peanut Butter “Ice Cream” by Lemons and Loafers
90.  Healthy Jell-O by Becoming Raw
91.  Healthy Popsicle by Becoming Raw
92.  Ricotta Millet Pudding by Lottie and Doof
93.  Blackberry, Honey and Yogurt Pops by Lottie and Doof
94.  Strawberry Rhubarb Crisp by Clean and Delicious
95.  Strawberry Mango sorbet Popsicles by Live a Delicious Life
100 Healthy Recipes for Summer   96. Coconut Pudding by Edna Michaeli
97.  Awesome Raw Coconut-Almond Fudge by Aamina Barbara Arnoth
98.  Heather’s Maple Squash Muffins by I Wanna Cookie
99.  Coconut Cherry Chia Bomb by Maureen O’Neal
100. Tropical Mango Banana Sherbert by Delicious Nutrition
Need more summer recipe inspiration?

Check out these recipes from IIN!