Can You Have 3 Hints of Green in 1 Day?!?!

Today I challenge myself and you to have 3 Hints of Green.

As I mentioned yesterday, I couldn't be happier to be back on my feet!!!! I started the day off with a Strawberry and Pear Smoothie with a handful of Spinach; I can't miss my Hint of Greens!

After that I was off to the gym for 60 minutes on the bike, I am pleased to say I was on the stationary bike for 60 minutes and rode 10.5 miles (while also getting some reading done for my Nutrition class). It was nice to be doing cardio, feeling the effects and reading about exercise at the same time.

I finished up my workout with a circuit on the Body Wedge. For those not familiar with the wedge I have included a picture. It is a circuit of 21 exercises including arms, abdominals and legs.

Once I was done with the gym I stopped by Eataly to get some food for a small dinner party I am having tonight and then it was time to head home and re-fuel.

With that being said below is today's lunch

- 6oz Dover Sole

- Kale (Hint of Green)

- Tomatoes

- Mediterranean Seasoning

- 2 tbsp EVOO

 

First I washed and diced the tomatoes and Kale and seasoned the fish

Next I heated 1 tbsp of EVOO and added the Kale and sautéed

Once the Kale was almost cooked I added the fish and Tomatoes to the pan to cook

 

I cooked the fish on each side until opaque.

Finally I placed the Kale and Tomatoes on the plate and topped with the fish

Lunch is served!!!

Stay tuned for my post for tonight’s dinner of a Farmers Market Tomato Salad and Linguini with Sausage and Peppers, and yes there will be a Hint of Green in there somewhere.

Happiness is....

"The way I see it, if you want the rainbow, you got to put up with the rain."

After 8 weeks of rain, today the rainbow finally came through; pretty ironic that it is a rainy NYC day. After 8 weeks sitting around I finally am back in the gym and got to celebrate with Nikki!!!!

Today I woke up to the sounds of drills in what seemed to be every apartment around mine. So I decided to be proactive now that I have the go ahead to begin slowly working out. So I put on my gym clothes grabbed my Nutrition textbook and headed to NYHRC.

I planted myself on a stationary bike and figured I would get to about 20 minutes and be shot... well I was wrong, and couldn't be happier. I sat on the bike reading for a total of 63 minutes which came to 8 miles and 285 calories burned, I couldn't be more pleased, but it didn't stop there.

My BFF/Gym Partner Nikki decided to come and meet me and we then spent an hour catching up (though we had just seen each other Sunday) and continued the workout with arms, leg lifts and abdominal exercises (thanks to a trainer between clients my abs are already sore).

I finished with some stretching and then decided it was off to Eataly I go. Nikki decided to come with me after a little push... We intended to pick up food that I would prepare for dinner but after seeing a couple eating a great sandwich  we decided to split one and have some wine, really who can turn down a glass of wine and a light lunch?!?! Not this girl.

We spilt a sandwich of Italian Chicken Burger with Shrimp in a Tomato Sauce... HEAVEN!!! And the perfect size to split after a workout.

This was by far one of the best weekdays I have had in a while. I am so happy to be back in the gym and glad I can walk around again with just minimal pain.

While I was at Eataly I also got some food to cook for dinner so stay tuned for that.... It will be a dish with Dover Sole, Quinoa and mixed vegetables

Hope you are having a great Tuesday!!!!

Superfoods Part III

Today I bring you 3 new Superfoods for the week as a follow up to Week 1 and Week 2. Eat these foods as a snack or build a meal around them, either way you can't go wrong.

1.  Black Beans – Last week I talked about Garbanzo Beans, this week Black. They're high in fiber and offer other optimum nutrition components, such as calcium, iron and folic acid.

How to Prepare: Incorporate into any meal! Have a breakfast burrito, prepare black bean soup, chili, or just toss into a salad and much more!

2. Tomatoes – Studies have shown that tomatoes can lower cholesterol, as well as reduce blood pressure and maintain healthy cellular growth (meaning it can help you have healthier hair, nails and skin). Tomatoes also contain the antioxidant lycopene, which may help prevent certain cancers.

Fresh at Farmer's Market

How to Prepare: I like to keep a strainer with cherry or grape tomatoes handy to snack on, I also love to try out tomato based sauces filled with veggies as well as turkey meat sauce with diced tomatoes. Make a sauce, add to a salad, or just snack on the go tomatoes are extremely versatile and can add flavor to any meal.

3. Blood Oranges –There are two main health benefits when consuming these oranges: Vitamin C and Folic Acid, and get this one of these oranges packs just eighty calories! Blood Oranges are also a good source of Anthocyanins which have anti-inflammatory properties, Calcium, and Vitamin A.

How to Prepare: Eat them alone or add to a salad, these oranges are packed with tons of flavor! One of my favorite Salad recipes that uses a Blood Orange:

   Endive, Fennell, Blood Orange, Grilled Chicken,

Sunflower Seeds, Avocado,

 Homemade Dressing

(Balsamic Vinegar, EVOO, 1 egg yolk)

8 Steps To A Healthier You

Summer is just around the corner and let’s face it, summer fashion is a lot less forgiving then winter layers. Whether you are heading out to a the beach, trying to fit into a new dress or just going out for happy hour everyone wants to look great. Here are a few tips to keep your skin and body in the best condition.

1. Alcohol: Don't Need to Quit it, Just Don't Hit is So Hard

Let’s face it, if you’re out to dinner or at a bar it can be difficult to not have a drink, so don’t go cold turkey, just think smart. Limit your alcohol intake to 1-2 drinks daily, if you think you can limit a bit further try to keep it to 1-2 nights a week. When choosing drinks stick to clear liquids, vodka soda is always a great choice and if you need some flavor there are a number of great choices (Stoli Blueberry, Iced Tea Vodka, Absolut Brooklyn). Be sure to stay away from frozen drinks which are usually filled with sugar.  A glass of red or white wine or a Skinnygirl Margarita are also good options. Be sure not to overdo it.

2. Sleep Well

Pay attention to good sleeping habits. By keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime you will wake up feeling refreshed and ready to go for the day. Drinking alcohol at night will leave you waking up feeling groggy and tired.  

3. Step Away From the Scale

Don’t obsess about the numbers, worry about how your clothing fits. Find a goal item of clothing either something new you want to wear this summer, or something old you want to fit back into. Let the clothing guide how you feel, don’t let the numbers take over your world.

4. Get Outside to Exercise

Its spring and soon it will be summer, get off of the cardio machines and get outside! Pick one outdoor activity – running, cycling, going on a hike, play a game such as soccer in the park with your kids, roller blading, swimming, or join an outdoor boot camp. Being in a new setting is sure to boost your workout and work new muscles.

5. Keep Your Eyes on the Prize

To protect your vision, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes; and let’s face it no one wants premature wrinkles.

6. Stay Hydrated

Here are 10 reasons to drink more water: Healthy Skin, Flush Toxins, Reduce Risk of Heart Attack, Cushion and Lube your Joints and Muscles, Get Energized and be Alert, Regular Digestion, Reduce your Risk of Disease and Infection, Regulate Body Temperature, Burn More Fat and Build more Muscle; Get Well and Stay Well.

7. Get Your Fill of the Rainbow

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

8. Laugh More

Laughter relaxes the whole body – a good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. Laughter boosts the immune system – it decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease. Laughter triggers the release of endorphins, the body’s natural feel-good chemicals - endorphins promote an overall sense of well-being and can even temporarily relieve pain. Laughter protects the heart - improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

15 Minute Meal

Tonight I was set to go out for dinner with my friend Melissa, but after making a Hint of Green sauce this afternoon I felt compelled to continue cooking but I decided to opt for a quick easy to make dinner. It's important to realize that even though you are making a quick meal it can be healthy!!!

I don't often use prepared foods, but Trader Joe's offers some great options that cook up in just minutes, for this meal 2 minutes to be exact.

I decided to make Trader Joe's Chicken Marsala, but as you have learned no meal I make goes without a Hint of Green so I also prepared sautéed Kale and Cherry Tomatoes and since Melissa loves pasta I tossed it with Whole Wheat Pasta.

Ingredients:

Bunch of Kale

Handful of Cherry Tomatoes

Whole Wheat Pasta

EVOO

Trader Joe's Chicken Marsala

First things first, I placed a pot of water on the stove for the pasta, next I cleaned and ripped up the Kale as well as sliced the Tomatoes in half to make for easy sautéing

Once the water was boiling I tossed the pasta in the pot and in a large pan I began to sauté the Kale and then added in the Tomatoes

 

While everything was on the stove simmering all I had to do was press start on the microwave and the Chicken was ready to go in 2 minutes.

By the time the chicken was done I had already tossed the pasta with Kale and Tomatoes, and dinner was served.

Meals like this remind me that it is OK to eat prepared foods. It is crucial to check ingredients as well as the nutrition label. My rule of thumb, if you can recognize and pronounce the ingredients it is likely a good choice, and if you can’t be sure to ask yourself if you really want to eat them.

We finished the meal with fresh berries that Melissa brought over, I would have shared a picture but we ate them to quickly... I love my Superfoods rich in antioxidants.

Hint of Greens Sauce 4.5.11

I had a few leftover vegetables that I had  not had a chance to use last week, and I wasn't about to let them go to waste so I decided to take a few minutes out of my afternoon to make a Hint of Greens sauce.

Ingredients:

1 Zucchini

1 Eggplant

5 Brussels Sprouts

1 Can Peeled Plum Shaped Tomatoes

2 tbsp EVOO

1 Garlic Clove

Italian Seasoning

Clean and dice vegetables and then coat with a 1 tbsp and a dash of seasoning

Cut up Garlic and heat in deep pan with EVOO. Once pan is heated place vegetables in pan and sauté until vegetables are partially cooked

Slowly start adding the tomatoes into the pan (I like to squeeze them in order to release some juice and to break up the whole tomatoes)

Cover and simmer sauce

Once it is finished you can add this to a chicken or fish dish, or for a quick meal add it to some whole wheat pasta.

Note: Eggplant is considered a brain food so this meal is not only smart on the wallet, but it also contains nasunin a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage

Superfoods Part II

Today I bring you a follow up to my post last week on Superfoods... three new foods and three new reasons to eat them.

1. Blueberries - These little bites of flavor are packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. What you need to know is they can they lower your risk of cancer, heart disease and they are also anti-inflammatory.

- How to Prepare: Eat them alone, add them to cereal, yogurt, or throw them into a smoothie

2. Garbanzo Beans - Beans are your friends. They’re rich in protein, fiber, magnesium, iron, potassium, and zinc. Simple as that.

- How to Prepare: Drain them, rinse them, and toss a handful in a green salad; add them into vegetable stews, soups, and curries; mix them with brown rice, whole wheat couscous, bulgur, or other whole grains.

3. Spinach - I can't go without mentioning  my favorite Superfood and Hint of Green. Spinach is jam-packed with vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber.

- How to Prepare: Steam it, sauté it, or just eat it raw. Use it for a salad base, add it to a sandwich, serve it as a side dish at any meal, or even add to a smoothie. You can't go wrong just serving it with a splash of lemon juice or red wine vinegar.