Get Your Green On!

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Alas, a blogger’s dilemma.  I had this post planned to include two green smoothies and start with a beautiful green photo collage (pictured above).  Enter photo collage tech-issues.  My beautiful green collage could not be saved to desktop. Thankfully – a software, not a hardware issue. Knowing I have not yet photographed second smoothie,  Do I  (a) go ahead and purchase yet another collage program in the App Store and figure out how to get this up looking clear & mucho stunning or do I  (b) take a photo of the collage I cannot save w/ iPhone , post that and decide about the second collage program later, as I have not get got my workout in.  As you can see, I went with Plan B.  Although the photo is not 100% clear, sometimes you have to jam.  If you wait for perfect — post never gets done.  The other smoothie is especially glad, as it will not have to share the limelight with this one.

So down to business!  Can’t believe its been a month since I have posted….but with the Spring Equinox ahead of us this week (Tuesday,  3.20) and St. Patrick’s Day behind us….perfect time to get our green on!  Here is a super delicious, 5 ingredient green smoothie to kick it into high gear this spring.  As always, dairy-free.  The is an homage to my recent trip to Austin, which incidentally is consistently rated in the top 10 as one of the Greenest Cities in the US.  Shouldn’t come as much of a surprise, as it is the home to the MotherShip…aka…Holy Grail of food shopping and a green foodie’s heaven.

This  Super Green Smoothie has only 5 ingredients : Kale, Spinach, Banana, Almond Butter and Almond Milk….

Super Greens Smoothie

Kale – big handful
Spinach – big handful
2 frozen Bananas
2 cups Almond milk
2 tbsp Almond butter

Blend all in Vitamix…and remember….when the going gets tough, the tough go green.  xo

~

What I Learned from Bells Palsy.

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Two years ago today, I was out of state on a 6 week work assignment.  I woke up in my hotel room to find the right side of my face paralyzed:  no sensation, my eye did not blink and that side of my face did not move.

While not permanent, and certainly not the worst diagnosis one could receive, it scared me.  How does a healthy person (or so I thought)  just “wake up” on a Sunday morning to a half-paralyzyed face?  Kind of incredible when you think of it.  This health challenge put me on a path of learning that I could never have imagined and one I am so grateful for. The knowledge I have gained about myself, my health, the human body, medicine (eastern, western and functional) is truly invaluable and one of the greatest gifts I have ever received.

I was 40 at the time and had completely changed my diet a few years prior. I abandoned the SAD (standard american diet) for a whole food, plant based diet and traded in my Diet Mtn Dews for green juices. Ironically and thankfully,  I did so, in part, because I didn’t want to “wait for an illness” to make necessary changes. I have always been active and exercised.

Given that, I was completely shocked, wondering how on earth this could happen: who  eats healthier than I do? And what in the heck is  Bells Palsy anyway?  And how is my face going to get back to normal?  <Oh, Nina … a big lesson in humility is forthcoming>.

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Sometimes health adversity and challenges turn out to be the greatest good in our life.

~

I saw many doctors.  Got alot of prescriptions and not alot of answers.  They all treated my symptoms and did not address the cause.  In my journey, here are a few things  I learned.

1) Take Responsibility for Your Own Health.   It is our responsibility as a patient to do our due diligence not only on who we are seeing for treatment, but to educate ourselves on the different methods of treatment, regardless of which one we end up choosing. Ask questions. What treatments have worked for others?  What is the common denominator of those that have healed themselves of this condition? Just because someone in a white lab coat with a medical school degree dispenses advice, does not mean it is what is best for you or is it your only option.  Health is too important to be passive….be proactive.  For me, if the only tools in a doctor’s tool box are a prescription pad and a pen, then I move on.

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“Nutrition, exercise and stress management can no longer be considered alternative medicine. They are essential medicine.”  -Mark Hyman, M.D.

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2)  Your Body is not your Enemy.  Stop asking “why is my body doing this to me?” or “why is this happening to me?” the better question is “what am I to learn from this experience?  ”what can this teach me about myself?”  Our bodies are always talking to us, if we only stop and take the time to listen. The worst thing we can do is get angry at our body.  Our body knows how to heal itself, if we give it the proper tools in a good environment, then its work is easy. If we give it garbage (junk food, toxic thoughts) be a couch potato and skimp on sleep, then the cells are working at a disadvantage and in a disagreeable atmosphere.

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There are no incurable diseases.  Only incurable people.

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3) Live and Love Consciously.  Too often we are prisoners of our thoughts and “old tapes” we play in our heads.  Are these tapes negative?  Do they “build you up” or do they “beat you up”? Living in the mind makes us a slave to those negative tapes.  That is unconscious living. When we get outside our mind, we can change our behaviors by changing our thoughts. Good health also comes from love and appreciation of yourself.  As Dr. Bernard Siegal says, “Love heals.  Love is the most powerful known stimulant of the immune system.”

"Love Is All You Need" by Sofia Papagni

4) Good Health is not just about Eating Well.  Bells palsy was both a wake-up call and an opportunity to really examine my own thoughts and beliefs; my own “internal tapes”.  To see what beliefs did not serve me well and change them.  When we stuff things down inside of ourselves, it is going to manifest itself at some point, somewhere. And when people make real internal changes, often the new person does not need the old dis-ease.  The thoughts we think create our beliefs, emotions and ultimately our life experiences.  Why would we not want them all to be good?

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“Keep my word positive.  Words become by behaviors.  Keep my behaviors positive.  Behaviors become my habits.  Keep my habits positive.  Habits become my values.  Keep my values positive. Values become my destiny.” – Gandhi

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It is with grateful heart and a not-so-crooked face that I write this two years later.  I have come a long way….not just physically.  And, although there is no need now, ha ha ha….I still make funny faces when someone pulls out a camera ….

~

To our health, and…may we continue to life each other up. xo

~

A Surprising Organic and Vegan Shopping Haven: Costco.

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Q: Where could one go to pick up a power juicer, 10lb bag of Organic Carrots, Mary’s Gone Crackers, Zico Coconut Water, a Vitamix and Almond Butter? A: Costco.

People ask where I food shop here in Houston and my answer is this:  1) Whole Foods (it’s right across the street from where I live…#Nice), local farmers market and Costco. Costco is the one that surprises people the most. On a recent trip, I combed through all aisles to really see what they have to offer on the organic and vegan front.  As we know, buying in bulk can be great, but only if you use alot of what you are purchasing and not everything is a “deal” …. but the bulk part keeps you from making multiple trips.  Brands vary regionally.  The store in my former stomping ground of Manhattan carries Almond Breeze Almond Milk, alas…my current store here in Houston does not.  No worries, I make my own now anyway! While not a complete list, I have highlighted some of the organic brands they carry and included some links to some of the brands below.  Costco is amazing for produce–fruits, veggies, greens—also spices, beans, rice, and let’s not forget the fantastic organic frozen fruits for smoothies!  Deal of a lifetime:  10.7 oz of Saigon Cinnamon $2.65.  Right-O, Costco. xo

PRODUCE

  • Earthbound Organic Spinach  1lb/$4.99
  • Avocados 5lbs/$5.99
  • Wholesome Gardens Organic Butternut Squash
  • Organic Sliced Apples  8/ 6oz bags – 6.99
  • Organic Cello Carrots (10lb bag)–$5 if you are into juicing–this is heaven!
  • Organic Spring Mix 3.99
  • Organic Caesar Salad Mix  1lb  3.99
  • Bananas, Pears, Apples (5 kinds, including Organic Pink Lady), Mangos, Kiwis, Strawberries, Grapes, Raspberries
  • Medjool Dates 2lbs/7.99

APPLIANCES

  • FoodSaver 3800 series  $150 (with 1 11-inch roll and 12 qt bags)
  • Hamilton Beach 6 qt slow cooker $40
  • Cuisinart Mini Chopper $19
  • Cuisinart Blender/FoodProcessor $68.99
  • Oster Beehive Blender $29
  • Magic Bullet $45
  • Jack Lalanne Power Juicer $90
  • Vitamix $374  (this is with the shorter container).  Costco is also host to the Vitamix roadshows…a great place to pick up one of these blenders discounted.

FROZEN FRUITS/VEGETABLES — SMOOTHIE HEAVEN!

  • Wawona Organic Peaches 4lbs/$6.99  **Awesome score-Peaches are HIGH on the Dirty Dozen list!!**
  • Townsend Organic Raspberries 3lbs/$9.99
  • Organic Wild Blueberries 4lbs/$13.59
  • Watts Brothers Organic Yellow Corn 5lbs/ $5.99
  • Watts Brothers ORganic Mixed Vegetables 5lbs/$6.39
  • Pure Nature Organic Broccoli 4lbs/$5.89
BEVERAGES
  • Zico Coconut Water 12/14oz $17.99
  • Organic Soymilk 12/32oz $13.99
  • Organic Ricemilk 12/32oz $13.69
  • Sambazon Organic Acai Juice 2/32oz $9.99
  • Tazo Organic Green Iced Tea 12/13oz 12.99
  • Honest Kids Organic Juice Pouches - Variety: 32 pouces $9.59
  • Coffee Ruta Maya Organic Roasted Coffee 2.2lbs/$14.99
SPICES
  • Kirkland No-Salt Seasoning 14.5oz/$8.29
  • Kirkland Saigon Cinnamon 10.7oz $2.65
  • Kirkland Pure Vanilla Extract 16oz/$6.79
  • McCormick Organic Basil 2.85oz/$3.15
  • Gourmet Collection Cumin 14oz/$5.49
  • Gourmet Organic Oregano 2.5oz/$3.99
  • Gourmet Organic Thyme, Rosemary, Dillweed
NUTS
  • Almonds  48oz/$9.79
  • Walnuts 48oz/$14.99
  • Pine Nuts 24oz/$14.49
  • Pecans 32 oz/$15.99
GRAINS/SNACKS
DRY/BAKING/CONDIMENTS

NON-VEGAN, but ORGANIC

  • Kirkland Organic Chicken Stock 6/32oz $10.59
  • Pacific Natural Foods Organic Free Range Chicken Broth 6/32oz $10.59
  • Kirkland Organic Whole Milk 3/64oz $10.99
  • Kirkland Organic Brown Eggs 24 ct Grade AA $6.39
  • Kirkland Organic Butter 2/1 lb $7.49
  • Kirkland Signature Organic Ground Beef  4.49/lb
  • Coleman Organic Skinless Boneless Chicken Breast 5.99/lb
  • Coleman Whole Bag Fryers 2.29/lb
  • Organic Turkey Meat 3.99/lb
  • Fresh Farmed Catfish, Tilapia, Salmon, Whole Trout, Snapper

Agar Agar. Thank me later.

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Agar Agar.  What is it?  Widely used in Asia and in Japan for over 450 years,  it is the vegetarian, natural sea vegetable version of gelatin.  Flavorless, calorie-free and odorless, it has been known as ”the medicine to smoothen stomach conditions” and aid in digestion.     It is sold in the form of blocks, powder, flakes or brittle strands. Available at Asian markets, natural food stores and Whole Foods. It can be substituted  for gelatin but has stronger  setting properties  (about 5x more)….so less of it is required. Unlike gelatin, Agar will set at room temp.

It contains no sugar, no fat and no carbohydrates. It is high in dietary fiber, protein and also contains an array of minerals and is rich in iodine from seaweed.  It has mildly laxative properties. It is used as a thickening agent for custards, puddings, soups and sauces.

Some ingredients do not set with it, depending on the acidic / alkaline state of the add-in:  Pineapple, figs, papaya, mango, peaches contain enzymes which break down the gelling ability.

How do you use Agar?  You must first soak it in liquid for 5-10 minutes.  I use 2 tbsp of Agar flakes to 3 cups of liquid:  (half/almond milk or coconut milk with half water).  It then has to be brought to boil and simmered for a minute.  I then pour it into a bowl and it will set at room temp without refrigeration.  If you want it firmer, you can add more agar; less firm, add more liquid.

This ratio produces this consistency: 

For a virtually calorie-free, quite filling and super-delicious chocolate pudding, I add 2 tbsp of Cacao Powder, a few shakes of Cinnamon, Stevia and a sprinkle of fleur de sel.  Give that a whirl in the Vitamix and you have a super delicious, almost-calorie-free (remember, agar has no calories, so the only calories in this are from the cacao, cinnamon, , almond milk) chocolate pudding:

Swear. And in the blink of an eye, that full cup of deliciousness turns into this…

 You can easily use many different add-ins here for puddings or thick shakes:

  • pumpkin, pumpkin spice
  • sub coffee for some of the almond milk to make it a “mocha”
  • strawberries, blueberries, raspberries
  • pureed fruit or jar of baby food for a pie filling
  • oatmeal or millet
  • coconut or any nut butters

Have fun with it!  Here are some other great uses for this fun sea vegetable:

Basic Agar Pudding tutorial by Katie at Chocolate-Covered-Katie

Sweet Cinnamon Panna Cotta by Jennifer & Jaclyn at Sketch-Free Vegan Eating

Dairy-Free Red Quinoa and Broccoli Quiche by Heather at Yum Universe

Eat better. Feel great.  xo

On Paula Deen….Where is the compassion?

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Unless you have been sailing off a remote caribbean island with electronic shutdown (if you have–nice!)…then you have no doubt heard the news that Paula Deen has diabetes.  She was diagnosed three years ago and has come public only now that she has signed a multi-million dollar contract with Novo Nordisk to spread the word on “managing” diabetes.

The facebook threads and Paula-bashing tweets were on fire. The judgment, ugliness, mud-slinging and the name calling on alot of my favorite FB pages and from alot of tweeps I follow on Twitter were quite surprising to me.  Just to be clear:  I am not defending her decisions or lifestyle choices.

It doesn’t take a rocket scientist to figure out that she does not live a life of “moderation”… those are her words and, as told to Dr. Oz,  her two fav things are “french fries and a 50 yr smoking habit.”  Draw your own conclusions.  But , she is not unlike most of America and millions of others with diabetes: choosing to “manage” symptoms with medication instead of treating/removing the causation. How do we change this?  Not by name-calling and criticism, but through education and compassion.

People: as proponents of a healthy lifestyle, we need to be a positive force for change. Not everyone can immediately dive into the deep end of the pool.  I didn’t always eat this way and live the healthy lifestyle that I embrace today.  Did Bill Clinton become vegan after his first heart surgery?  No.  Sometimes it takes a few wake-up calls for people to change.  And some never will.  Is there a 3 yr statute of limitation on change after a diagnosis?  Puhleeze. And P.S., just because someone is vegan doesn’t mean that he/she is “healthier” or “better” than anyone else.  It is very easy to have a crappy vegan diet.

In focusing on Ms. Deen’s past poor choices, we create a negative environment that makes people less resistant to hear the positive messages we are trying to send.

Food is an incredibly personal issue.  It provides a sense of community and quite a strong connection to past memories and culture.  Alot of people aren’t ready to make big changes without first being educated.

Why not use this as an opportunity to educate people on the power of food to reverse disease instead of condemning them for past choices.

Let’s not be so quick to judge, meet people where they are and help them understand how a better food choices can lead to a better life.

To our health…. and, may we continue to life each other up.  xo

Meet my new BFF.

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You may or may not know that I am a complete techo-geek and techophile. Given that a new year is upon us and many have new fitness goals, I introduce you to my new BFF, Fitbit.

It’s small, discreet and classy. My magic genie.  An uber-high tech device that tracks your every steps, stairs climbed and calories burned, sleep patterns, motivating you throughout the day.

Just like the iPhone is much, much more than a “phone”…..Fitbit is much much more than a “step counter” or a “pedometer”.  It is like having a 2-inch portable fitness instructor assisting you to achieve better health and fitness.

I always thought I was an active person–and then FitBit showed me that, other than during my workouts, I barely move during the day.

FitBit uses 3D motion sensors similar to those used in the Wii. It has the ability to track steps, miles walked, calories burned, and sleep patterns. The information is automatically transmitted from the FitBit device through the base station and onto the user’s website whenever the FitBit is within 15 feet of the base station. Each Fitbit has a unique number so any FitBit can use any base station for transmission. It gives the user an idea of the daily amount of calories expended and level of activity exerted during the day. With online tools it provides a historical view of this data. Food and activity logging online can assist the user in losing, maintaining or even gaining weight. The flower grows to show how active you are; the calories burned and steps taken are also displayed.

This device wirelessly synchs if in proximity to your computer with the receiver.  Takes about an hour to charge and a full chrage will last you a week!

 Here is a snapshot of the analyis it shows you:

Information is power and we can’t change what we don’t know.  FitBit’s strength is showing this to the user;  the numbers in and of themselves are tremendously motivating. 10,000 steps is 5 miles….so if I want to have this under my belt each day in addition to my working out..this little magic genie helps me keep track!  Here is a snapshot of the iPhone app:

You can connect with lots of other cool peeps in the FitBit community on their website and on Twitter who are doing the same thing.  It is also a  great motivator to see where you fall on the chart with other FitBit users.

Once you get used to wearing it daily and keeping track of your movements, it instantly becomes a part of your life.  Give it a go for two weeks and I would be very surprised if you aren’t hooked!  I ordered mine from Amazon.  Check out the reviews there.

Some will call this a “luxury” item, priced at $99 and an “expensive pedometer”.  But, so was the iPod when it first came out. Now it is a way of life for many. If this can help you move more, I would argue this to be a “necessity” not a luxury. Is your health worth a C-note?   Make every day and every step count.  xo

xo

2012: Getting a “Jump” on Great Health this Year.

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Hello, 2012.  A new year and new goals. For many, this includes new fitness and exercise goals.  Now, in the dead of winter, the thought of getting up and getting out to start a new exercise routine can be, shall we say, a bit challenging. I am so grateful that exercise and fitness have long been a part of my daily routine.  A year ago, my Christmas gift to myself was this Needak Rebounder you see above.  A rebounder is a mini-trampoline. When I lived in NYC, my gym had these, so I used them often.  When I moved to Houston, I thought it was time to have one at home, since I had the space for it.

Rebounding is a fun exercise (and we do tend to stick to what is fun!) that is super gentle on your muscles, bones and joints. It is known as “Cellular Exercise” because it cleanses the body, strengthens your cells and organs and reduces aches and pains.

I had never heard of Rebounding before I really got into nutrition, health and wellness a few years back. It is the one exercise that is cited in almost all books these topics as being the most beneficial for one’s health. A few of the many benefits are:

  • it circulates more oxygen to the tissues
  • enhances digestion and elimination
  • helps balance blood pressure
  • improves balance and coordination
  • trims and tones your muscles
  • promotes better sleep and relaxation

Since so many are into detox this time of year—a main benefit of rebounding is its detoxification effects.  The body has two circulatory systems: one for blood and other for lymph, which is a colorless fluid that bathes every cell.  The heart circulates  blood and lymph is circulated by exercise. Rebounding literally squeezes waste matter from our cells  as we bounce.  It supports the lymphatic system by circulating lymphatic fluids more efficiently  and cleansing the lymph system.

Anyone can rebound.  Young, old, and even sick because it is so gentle.  It is often recommended for inactive seniors (invigorates them) and hyperactive children (calms them down). A beginner can start out for 5-10 min and work your way up to 30 min or longer. You can perform traditional exercises, such as jumping jacks, or I do alot of dance cardio while rebounding.

NASA says that exercise on a rebounder is “the most effective and efficient exercise yet devised by man.”  It is an excellent,  non-impact, aerobic exercise gained by bouncing on a mini-trampoline.  NASA found that a 150 lb individual spending one-hour on a rebounder will burn more calories than the same person jogging for an hour and that it is 68% more efficient than jogging. (NASA, Journal of Applied Physiology 49(5): 881-887).

I do at least 30 minutes every day.  It is so easy to just hop on in the comfort of your own home…especially this time of year when the thought of getting up and out in the cold to exercise is not so appealing.  I set up a space heater in front of it (to really work up a sweat!) and either turn on some music or catch up on my Morning Joe!  You can find many  rebounding DVDs or YouTube videos for ideas on changing it up.

One last note… I did alot of research on different brands and styles and am uber happy with the Needak.  Highly recommended.

Happy New Year, everyone and here is to getting your bounce on!  xo