Not Your Grandma's Collard Greens

'Tis the season y'all. Farmer's markets are over flowing with lush greens - collards, Swiss chard, kale and spinach. As THE MOST powerful, nutrient-dense foods on earth you'll want to get some in every chance you can. Greens are full of B vitamins, minerals, protein (yes protein), iron, fiber and an symphony of other phyto-nutrients.

Grandma meant well, but cooking these babies for hours on end is not what you want to do. Take a look at some quick and easy methods, then head out and pick some up.

1. Green Smoothies - Whip up a luscious smoothie using non-dairy milk, some fresh or frozen fruit and a banana. Add ice and a handful of torn greens or spinach (skip the stems). Blend well and enjoy.

2. Green wraps - Remove the stem from the collard or chard leaves and place 2-3 tablespoons of your favorite filling near one end. Roll tightly and use a little hummus at the final end for 'glue'. Eat as is, or cut into pinwheels for a neat appetizer.

3. Green Ribbons - Chiffonade cuts make for a beautiful, easy-to-eat side dish. Simply roll your de-stemmed leaf tightly like a cigar. Using a sharp chef's knife, make thin slices all the way down. Unroll your ribbons and set aside.
Heat a small bit of olive oil gently (no smoke) in a pan and add a clove of minced garlic, some shallots or chopped onion. When these are translucent add the greens and toss gently until they are wilted and fork tender. They will be bright green. Finish with a little seasoning blend of your choice or simply a nice coarse salt.

4. Green Eggs No Ham - Follow the ribbon method above then chop the greens into fine pieces. Add them to your favorite omelet, quiche or scrambled egg recipe.

5. Perk up the Pasta - Add chopped greens or ribbons to your favorite pasta recipes and sauces to lend richness, color and lots of nutrients.

What's Love Got To Do With It?

Happy Summer!
It always amazes me, how a few bites of a warm cherry tomato, freshly plucked off the vine nourish profoundly.
The thoughts of Lewis Freedman, below, gave me pause.
See what you think.

Food for Thought

AN ESSENTIAL INGREDIENT

By Lewis Freedman, R.D.

 

"...I am writing about the impact of love and gratitude on the food we prepare, and the nutrition we receive from this food. 

Can thoughts of love affect the food we prepare? Can thoughts of gratitude affect our digestion? Can this love and gratitude actually affect our experience of taste? Of pleasure? Of satiety? Can these thoughts have an impact on how deeply we are nurtured by the food we eat?

Let’s look for a minute at the difference between nutrition and being nurtured. 

Nutrition is a science we know that whole plant based foods have a supportive impact on our physical health, in essence providing us with good solid nutrition. If we frantically put together a meal of brown rice, beans and vegetables, and gulp it down on our way out the door, do we receive the same quality of nutrition as we do when we sit down to a meal of brown rice, beans and vegetables that has been prepared in a relaxed environment, as when we sit with a good friend and take our time appreciating the food and company? Do we feel the same?

We might receive the same nutrition: the protein, carbohydrates, micronutrients, etc.; however, do we feel fulfilled in the same way? Are we deeply nourished by this meal?

I raise this as a question, a consideration. Can this be proved? Do we have to show this in a study to know on some level that it is true?"

Lewis Freedman, R.D. is an instructor for the T. Colin Camp

Spring Cleaning

As April begins everything is waking up around us. The first warm winds remind us that in no time we will be shedding our jackets and hitting the beaches. June is right around the corner...but a lot can happen between now and then. 

Want to get firmed up and cleansed from the inside out? Don't diet. Instead challenge yourself to eat MORE of the good stuff - hydrating, cleansing, nutrient packed plant foods.  

It's easy and delicious! Simply eat these 5 cleansing, body-building foods each day. You will be slimmer, stronger and lighter on your feet by June 1st.

My "Leap" program is like a detox, patterned after Dr. Joel Fuhrman's 'Eat to Live' challenge. It is designed to quickly jump you into healthy habits that will nourish your body and cleanse away toxins. There is no deprivation, so it is a perfect program for someone practicing a standard American diet 

(SAD).

You can make this as ‘cleansing’ as you’d like. Simply be sure to eat all the foods on the list every day in the amounts listed.

Do not add a lot of sauces, sugar or fats to the servings.

When eating salads be sure the dressings are all natural, using good oils like flax and extra virgin olive, vinegar and fresh herbs or herbal seasonings with some healthy sea salt. 

You can eat more of each item. You can eat other foods during the day. You're in control. The more cleansing, hydrating, nutrient dense foods crowd out poorer foods the better.   

Each Day Eat at least:

1 very large raw, fresh, greens-based salad of your choice. Add loads of interesting vegetables, and seeds.

2 large servings of vegetables, preferably raw and green although slightly cooked are fine. Choose fresh or frozen. 

3 pieces of fresh fruit
1/2 cup of beans or lentils 

¼ cup of raw nuts or seeds (do not exceed 1/2 cup) 

Drink half of your body weight in ounces of water.

  

Additionally: 

Do not eat past 8:00PM whenever possible

Get 7-8 hours of sleep each night.

Find a way to move - anything from a 20 minute walk to a full gym workout to a yoga class, everyday. 

Email me for more details or for a complementary 30 minute healthy lifestyle assessment - Patti@EmbraceHealthToday.com

Top Gifts for Veggie Cooks

Many people ask me for tips on how to get more healthy foods into their diets without a lot of prep, clean-up or expense. It's the perfect time of year to catch the sales on a few must-haves for a healthy, frugal kitchen.

1. A basic chef's knife- I recommend knives from Wusthof, a German company. They are on sale now at Macy's. Here is a radio broadcast from America's Test Kitchen on the subject.No matter which knife you buy, invest in a good sharpener. Mine cost me about $25. It is well worth it and will preserve your knives for a lifetime.

2. A food processor - A classic Cuisinart food processor is kitchen gadget that you will not regret. Any standard 11 cup size model will do. (Check Bed, Bath and Beyond and Costco for good prices.) Unless you live alone and don't cook much, don't get the blender/processor combination. You will find that the bowl is too small. Processors are fantastic tools for setting up your fridge like a salad bar - full of ready-to-use, raw veggies for salads, omelets, soups, stir-fries and sandwiches. Processors also shred cheese, kneed dough and chop just about anything in no time. We will learn all about them in my Amazing Processors class January 12th.

3. A powerful blender - Deciding between a blender and a juicer? Start with a powerful blender. Blenders pulverize and puree everything from ice to hot soups in a matter of seconds. You can turn loads of vegetables and fruits into delicious smoothies, ice creams, soups and delicious dips. I almost fainted last night when I saw VitaMix's on sale at Costco for $374.99. If you are looking for a high-end model like that...run! 

Here is a comprehensive article comparing the best on the market. Do your homework, and read reviews. I loved my Kitchen Aide 5 Speed before I got my VitaMix. I have also heard great things about the new Nuti-Bullet.  

4. BPH free storage containers - The secret to healthy eating is to cook at home. To make things easy, be sure to have plenty of  fresh, raw vegetables cleaned and cut up. Whole grains and beans  are also convenient to keep on hand. Store these in glass containers in your fridge whenever possible, or in plastic BPH free clear containers. Here is a very informative link.http://guide.thesoftlanding.com/bpa-and-pvc-free-food-storage-containers/

Making a cook happy is always good idea. You are sure to reap the benefits!

What is Nutrition Coaching?

Nutrition coaching is customized to meet your individual needs. It starts with an in depth assessment of your health now, your desires, goals and your overall relationship with the food. Coaches look at your lifestyle, its stresses and support systems, your habits and beliefs. 

We all know in the long run, diets fail. Although they look promising with rigid structure, appealing recipes and quick sure fire ways to lose weight, the reality is most end in defeat and discouragement. Why? What is missing?

Lots of things. 

Diets do not go at the root of the problem. Most women have had issues with food at some point in their lives. Many do not remember life without a nagging sense of guilt or denial when it comes to what they eat. We tend to know the right foods, but have no idea how to prepare them, or incorporate them into a normal, fast-paced American lifestyle.

My coaching is holistic, not a quick fix. Yes goals can be set, meal plans determined and good solid nutrition practices taught. True transformation comes with compassionate, consistent, flexible coaching that creates accountability, feedback and solutions that launch you into deep personal discovery and development. Changes in the way you think along with the habits and practices you live out will lead you to breakthroughs in your relationship with food that are sustainable. The education and hands on experience you gain through three or six months of a coaching relationship make all the difference.

Contact Patti at patti@embracehealthtoday.com for a free 30 minute health assessment call to see what program is right for you.

Push START

It is amazing the organizational energy that magically appears just after Labor Day. Whether it's the end of a lazy summer or the back-to-school buzz, something in the air just makes us want to push START!

If you're feeling that itch to get in shape, eat better or simply take back control why not ride the tide of enthusiasm? Use this new energy to create realistic goals, design a plan and put an accountability strategy into place. 

Use the month - Thirty days of repeated behavior makes a habit. What can you implement for the next 30 days to put you on the path to success? Try this:

Choose three specific behaviors you sincerely want to change. Make two of the three positive things you can do, as opposed to restrictions or things not to do. Follow the the simple steps below, then live into the changes.  Here is an example: 

Realistic goals:

•  I will walk 2 miles, 5 days each week. 
•  I will drink 32 ounces of water each day. 
•  I will eliminate added sugars and artificial sweeteners from my diet.

Next, plan for success. 

• Create a schedule and map out a route for your walks.
• Buy a cool, reusable, 32 ounce water bottle.
• Take a hard look at what you eat and drink. See (ask me!) what substitutes can be made for sugary foods. Stock up on healthy, satisfying choices. Have a plan of 'go to' snacks for when cravings strike.

Lastly, set up a system of accountability. 

• Find someone who respects your plan and will not let you off the hook. (You probably will inspire them to make a few changes themselves.)
• Determine how much license you want to give each other.
• Set up regular, daily or weekly check-in times. Make this a simple email or text message or as elaborate as a regular meeting.

Now push START! Live into the goals you have set. In the example above I've become a person who walks 10 miles a week, drinks 32 ounces of water a day and has eliminated added sugar and artificial sweeteners from my diet. Being that person for thirty days, may be all it takes to be that person forever!

What Is It About Carbs?

In my practice there is a question I am asked at least once every week:

Why do I always crave carbs???

There are many reasons. Simple carbohydrates, are cheap, easy to find, tasty and most always one of our life long comfort foods - in other words, they are quite addictive. Old habits die hard, but with a little education, and some small changes they can be broken. 

Ask yourself a few questions:

•  Are these foods you eat everyday or several times a day? 
•  When you say 'sweets' do you mean candy bars, pastries, ice cream?
•  How often do you eat these things?
•  Do you eat much cereal? What kind? 
•  How is your energy throughout the day?

Think of your body like a furnace. If you give it 'white' or refined carbs - things that easily are broken down into simple sugar - glucose, it is like using kindling for fuel.  Every time you eat something like this your 'furnace' gets an intense hit of energy that immediately burns or is quickly stored. Your cells get a sugar hit, but very limited nutrients and are still 'hungry'. You essentially have not been fed. The only answer is to feed it more - another bagel, a quick candy bar, a soda. Your 'motor' suffers - foggy brain, fatigue, cravings, unsteady energy, desires for caffeine etc.

When you eat complex carbohydrates - plant based foods, you get a decent size log on the fire, that can burn steadily without compromising the rest of the body. Vegetables and beans are tops - they contain a lot of water, have lots of fiber, protein and good starches that slowly release glucose into the blood stream. They are loaded with nutrients of all kinds. You feel satisfied, but not stuffed after you eat them.

Whole grains - brown rice, whole wheat, quinoa etc. are complex carbs too. Unlike pasta or bagels, the wheat in the grains are whole - bran and all. Like vegetables and beans, a whole grain takes time to break down creating a steady stream of energy. In non-whole grains or white flour products (mentioned above), the fiber is removed, leaving only the starchy part of the grain. Your body sees that as straight sugar in a matter of minutes - cheap kindling.

What can I do to change?

• For breakfast a nice green smoothie made with a bit of fruit, some protein - almonds, chia or flax seeds, some dark greens like romaine, spinach or kale and lots of pure water, will satisfy, hydrate and delight your body with a nutrient bath to start your day!
• If you desire something more hardy, try a multi-grain (unsweetened) cereal, with nuts, raisins, some seeds and a little almond or organic milk. A bean burrito with some brown rice and mild salsa on a whole wheat wrap is also a delicious vegan alternative. 
• Snack on raw nuts, fruit or vegetables during the day. Drink lots of water. 
• For lunch have a huge salad with lots of mixed crunchy veggies, beans and nuts. Make the dressing light and free of added sugars. 
• Make dinner full of raw vegetables - another salad, and a small serving of whole grain pasta, brown rice, quinoa or another grain, with beans or another vegetable. Mix up the textures and spices. 
• If you're looking for something sweet, which you may be at first, have berries or a piece of fruit with almond butter.
•  Keep drinking lots of water and herbal teas. Limit caffeine and alcohol.

You will find that in no time the cravings disappear as your body learns the magic of 'burning' on life giving whole foods!

I Feel Sooooo Good!

My eating raw experiment is now in day 6. With the exception of tasting an onion ring my 19 year old proudly created last night, I've stuck to it. Here are a few observations thus far:

• High energy -  I feel bright, light and clear. Unlike a caffeine type of energy this feels even and abundant. I've increased the intensity of my gym workouts and been quite busy this week and am marveling at the ease of it all. 
• Fabulous digestion - My diet already is rich in high-fiber foods - beans, whole grains, seeds, fruits and vegetables. Eating raw has created a feeling of lightness. I am satisfied after I eat, not stuffed. The best word to describe it is 'clean'. Things move through quite easily, no bloating or discomfort.
• Slightly reduced strength - Yesterday I had a harder time with some of my lifting at the gym. This could have been the time of day, how rested I was etc. I must note that in this 'raw' quest, I have not been careful about sources of protein. I do have the raw protein powder most mornings as well as lots of greens and some nuts throughout the day. That may be enough. Typically I do not fuss a lot about proteins. We get plenty from the vegetables, beans and quinoa we eat. If there is a dip at all this week, I am sure it is only slight.  

                           

Here a photo of dinner last night. The salad was a mixture of cabbage, arugula, tomatoes, mushrooms, red peppers, sprouted buckwheat and sunflower seeds and shredded carrots. The dressing was flax seed oil, raw apple cider vinegar, Mrs. Dash and sea salt. The avocado on the side was ripened perfectly. I had another plate after this one. Delicious!
 

What's So Great About Eating Raw?

So why eat raw? Does it really matter if we eat our food cooked or not? Isn't it enough to be vegetarian or vegan?

In a nutshell - no pun intended, raw whole foods - fruits, vegetables, sprouted nuts, seeds and legumes are the most healing, cleansing and easily digested foods you can eat. Large healing institutes across the country like the Hippocrates Institute, Health Quarters and to a great extent the Gerson Clinic promote the abundance of raw foods and juices to their patients. Chronically ill individuals seeking healing go on strict diets of large amounts of raw, organic juices and whole raw foods for extended periods of time. These foods detoxify, hydrate and provide the body with the energy needed for healing. Hundreds of people have had tremendous results from this practice.

How? Raw foods have all their life force in tack - vitamins, minerals and enzymes. Raw foods practically digest themselves. The digestive system is much less taxed leaving more energy for other bodily functions - healing, thinking, moving etc. The standard American diet ( S.A.D.) rich in processed and concentrated foods like sugar, salts, meat and dairy products, saps our energy as food is digested and produces and acid state in the body. Raw foods are quickly and easily digested leaving the body in an alkaline state which allows more life giving oxygen into the blood and cells. 

Should we be 100% raw? This is up to the individual. As noted above, those who are aggressively trying to heal benefit tremendously from this kind of eating. Everyone will benefit when whole vitamin, mineral and enzyme rich foods are dominant in their diets. Nothing is cooked out. It is food the way it was grown to be eaten!

Check out this website for more information: http://www.rawfoodlife.com/#axzz217thpdPJ

More on this in future posts. For now, why not give it a try for a day or two. Let us know what happens to you!

Raw for One Week

It's been awhile since I've tried eating all raw foods. I hate it in the winter - I get cold, hungry and grumpy. This week the stars have aligned for me - no family responsibilities, no formal dinners to navigate and abundant mid-July produce...perfect.

I am also quite busy. Not sure if I will get around to dehydrating, making nut pates or other involved gourmet raw foods. Simple could work. We shall see.

Today I shopped - pineapple, bananas, apples and peaches, a watermelon, a pear, some avocados, snow peas, collard greens, arugula, cucumbers, lots of tomatoes, zucchini, basil, raisins, raw almonds and sunflower seeds. Lots of these things are organic, and many others are from local farms.

I look forward to documenting my experience. How about joining me for a day or two, or even the whole week? I would love to hear from you.