Body Check: Have You Been Naughty or Nice?

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I don't know about you but it's only Dec. 10th and I'm thinking of letting out all my pants (just as a preemptive measure). The holiday parties are in full force, the cookies are EVERYWHERE, and my calendar is full until the new year! Unfortunately, all this lovely socializing can wreak havoc on even the most health conscious eater (including me!). So today, I thought I'd share my top 5 tips for being nice to your body this holiday season (you don't want Santa thinking you're naughty, right?)...

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1. DRINK UP THE BEVVIES.

Non-alcoholic, that is. When everyone in the world is getting sick, the key to staying healthy is keeping the toxins flushed out of your lymphatic system. And how do you do that? Drink warm water throughout the day! Find a cute mug and keep it full! Locate the nearest bathroom and get used to commuting (j/k... well, not really). Hydration will help move those toxins through your system and an added side bonus is that the extra water will help prevent (and cure) those nasty holiday hangovers!

2. JUICE LIKE IT'S YOUR JOB.

During the holiday season, it's not likely you're at home every night whipping up healthy meals (hey, no judgement here!). So what are you to do? An easy solution for making sure you get your fruits and veggies in every day is to JUICE THEM! Juicing is like giving your body a shot of nutrients, and if you're lucky, you'll be able to find a juice bar on your morning commute so you don't have to deal with the clean-up!

3. EMBRACE THE SALAD BAR.
Literally, hug it and tell it how much you love it. It's your best friend this time of year when you're deprived of nutrients. WholeFoods has a great one OR you could do things the old-fashioned way and make a salad yourself. Either way, I highly suggest working in just 1 salad a day (as a side or better yet, a main course!). Greens help boost your immunity and give your body the building blocks it needs to power through the season!

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4. MOVE IT OR LOSE IT.
Just because it's cold doesn't mean you can hibernate!  I'll be the first to admit that it's easier to be active during the warmer months, but regardless, your body still craves movement. If you aren't able to make it outside for a run OR your schedule is too tight to make that regular class at the gym, wake up 15 minutes earlier and spend some time stretching OR practice a few yoga poses before winding down for bed. Trust me, every little bit counts!

5. GET RID OF THE GUILT.

You know what? Guilt causes stress and stress burdens your immune system (not to mention, causes the release of the fat-storing hormone cortisol). So stop stressing over your holiday indulding! Give yourself a break! Remember... you're only human and seasonal festivities are normal this time of year. Instead of bitching and moaning about what you shouldn't have eaten last night at the holiday party, move on! Make a plan before going into your next party so that you still enjoy yourself but do it in moderation. Balance is the name of the game this season!

Ok, team, ready to divide and conquer out there? Good luck!

The Experts Weigh In: Deconstructing Your Cravings

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BY: NIKKI KNUDSEN, CONTRIBUTOR

We all have them - those longings for something sweet, salty, fried (or all of the above!). Cravings come when we least expect them. Even with the best of intentions, we've all found ourselves bee lining for the nearest package of cookies, sour cream and onion chips or fast food.

As a recovering sugar addict and emotional eater myself, I know these feelings ALL too well! Today, I'd like to help you understand the origin of your cravings so that you know exactly how to defeat them. Yes, that's right! You can win the war over your cravings.

So where do they come from?

Your body is smart. If you are not consuming enough of the right things, your body will nudge you to eat the things that will keep you alive - usually fats and high calorie foods - in an effort to replenish stores of nutrients, or at a very basic level, prepare for famine. Unfortunately, if you don't learn what your body is trying to tell you, you run the risk of being overfed (calorie-wise), yet still malnourished (nutrient-wise).

Cravings can signal anything from a lack of nutrients to an emotional imbalance. Cravings often strike because you are tired, stressed or unhappy. You may feel hungry when you are actually thirsty, or cravings may result from eating too much of one type of food while neglecting another. Basically, any sort of imbalance in your diet or lifestyle can signal your body to request nourishment in the form of a craving.

Cravings are not weakness; they are your body's way of telling you that SOMETHING is missing. Our bodies are wonderfully intuitive. Learning to hear what your body is telling you is the biggest step in fulfilling your cravings the healthy way.

Image via rawfoodswitch.com

I need cookies!

Craving sweets can be a sign of dehydration so grab some water and wash your sweet tooth away. I recommend sipping warm water throughout the day because warm water is particularly helpful in flushing out toxins.

You may also be craving something sugary because you are missing something sweet in your life or in your relationships. Sugar releases endorphins, which make you 'feel' happy and comforted. Instead of giving into the craving, try finding a way to treat yourself to something 'sweet' and unrelated to food, like a quick stretch or maybe a massage.

The need for sweets can also be an indication that you are missing certain nutrients - chromium, carbon, phosphorus, sulfur or tryptophan. Here are some foods you can eat to calm your sweet cravings. Broccoli, grapes and beans help to replenish missing chromium. Fresh fruit replenishes carbon and helps fill that need for something sweet. To get more phosphorous, you can consume lean meats, free range eggs, nuts, legumes and whole grains, like quinoa and millet. Sulfur is found in cranberries, kale and cabbage, while tryptophan can be replenished through organ meats, lamb, raisins and sweet potatoes.

Try incorporating more sweet fruits and vegetables into your diet. When you do, you will notice a reduction in your need for processed, sugary treats after just a few days. Also try using a more natural sweetener like barley malt, stevia and maple syrup. You can find stevia under the brand name Kal. They make delicious flavored stevia that is great in coffee, tea and hot breakfast cereals.

Image via sparkpeople.com

Pass the salt!

Cravings for salt signal that your body is missing the trace minerals found in natural salt. Processed salt (ie. table salt) is stripped of these natural minerals during processing, with magnesium taking the biggest hit. To boost your intake of this important mineral, try incorporating pumpkin seeds, sunflower seeds, flax and dark chocolate (good quality dark chocolate... M&M's don't count!) into your diet. 

Cravings for salt can also be a sign of adrenal fatigue. If you suspect that adrenal fatigue is the culprit, try eating foods high in vitamin C like citrus fruits, peppers and broccoli. You can also include foods high in potassium, such as apricots, raisins, figs and bananas.

When buying salt, it is important to purchase a good quality, unrefined mineral or sea salt. A trip to your local health food store may be in order or Amazon.com has a great variety and is only a click away. 

Begin incorporating dried herbs and spices into your cooking to take the place of excessive salt. There are so many to choose from!

Image via cravingsofalunatic.com

French fries... mmm!

The craving for fatty, fried foods usually results from a lack of just that - fats! But keep in mind that all fats are not created equal. If you find yourself craving fries, fried chicken or anything oily and heavy, try supplementing with healthier fats. Eating avocados and raw nuts like almonds and cashews, while also consuming a serving or two of coconut oil or flaxseed oil, can give your body the fat it needs without exposing you to harmful partially hydrogenated oils and trans fats.

So what's it all mean?

In the end, the most important thing to remember is that your body is perfect in every way. It breathes. It pumps blood. It converts food to fuel. You don't have to think about any of that - it just happens. Learn to listen to your body and trust that it has your best interests in mind when it sends you a request in the form of a craving. 

Love your body, listen to it and use your nutritional choices for good. Cravings will become few and far between once you learn to be more in tune to your nutritional needs.

Cheers to you and your health!

Nikki Knudsen is a Certified Holistic Health Counselor, Reiki Practitioner, Tough Mudder in training, yogi and cautiously optimistic future runner. Recovery and remission from a serious illness led Nikki to her passion of helping others reclaim their vitality, lose weight and learn to love themselves back to good health. You can find Nikki at http://www.nourishwithnikkilee.com/  and on Facebook at http://www.facebook.com/Nourishbodymindsoul.

The Experts Weigh In: The Best Money I Ever Spent!

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BY: CHRISTY RICHMOND, CONTRIBUTOR

In my long time career as a freelance film editor, I have grown accustomed to going from project to project, completely avoiding what my co-workers and I sometimes laughingly refer to as a "real job". When a project begins, we have to be ready to give up many aspects of our day-to-day lives, the kind of things other people take for granted, like knowing what time we'll get off work (minimum daily call = 9 hours; maximum daily call = whatever the producer is willing to pay in overtime!), when we get to take our lunch or dinner breaks (these can be at different times of the day and who knows what we will be eating!) or whether we can make plans for the coming weekend (if the producers make changes to the schedule, we could be working for 16+ hours on both Saturday and Sunday!). 

It all gives new meaning to the term 'self-care'.

Self-care is something that you learn to get very good at as time goes by because otherwise, you get burned out or sick. 

Image via vitamix.com

During a work project that finished early last summer, many of my co-workers were saying that juicing every day gave them so much more energy and stamina. I had to admit that they certainly looked healthier than on previous projects, so I decided to look into purchasing a juicer. I gathered opinions, did a little online shopping and decided that once the project finished, I would purchase a Breville juicer for myself. But before pulling the trigger, I had the realization that I've never really been much of a juice drinker, always preferring to consume the whole fruit, rather than just the juice. And although I have always enjoyed eating vegetables, the thought of drinking a large glass of celery or beet juice sounded a bit disgusting to me! 

And so I changed my mind about becoming a "juicer" and became a "blender" instead.

This critical decision led me straight to the Vitamix. Once again, I did my online research and surveyed a handful of friends to see if anyone had one. To my surprise, many of them already owned one! The only thing holding me back now was the price, especially since my freelance project had just finished and I no longer had a regular paycheck coming in. While trying to justify the purchase, I found myself at a Whole Foods store Vitamix demonstration. I told myself that I was only looking, not buying.

Of course, both the demonstrator and the demonstration were amazing! I realized that I had only thought of the Vitamix as a way to blend juices, but it does SO MUCH MORE than that! In the space of a half hour, this woman made several juices, a hot soup, her version of spaghetti sauce and several frozen desserts (all of which we were allowed to sample!). In between each of these, she showed us how easy and simple it was to clean the Vitamix. Even the most devoted juicers among my friends complain about the time consuming task of cleaning their juicers, but the Vitamix made the cleaning process look like a piece of cake!

Image via vitamix.com

To make a long story short, I bought one then and there, along with some organic fruits and vegetables. After watching the DVD that came with it, perusing the recipes and watching a few YouTube videos online (I do like my research!), I jumped right in! Now, about 9 months later, I am still fascinated by what the Vitamix can do, as well as what it's done for me!

Although I admit to having some fear that I would eventually tire of my new "toy" and possibly regret its hefty price tag, I can honestly say that it's rare that a day goes by when I don't use the Vitamix at least once, if not twice. And I don't just blend fruit and vegetable juices. I use it as a food processor, I cook hot soups and sauces in it (yes, you read that right, HOT), and I make delicious frozen desserts!

The benefits have been so great that I would have to do another blog post just to list them, but here are a few highlights: I have retrained my palate, reducing my intake of both sugar and sodium; I have lost 20+ lbs. without dieting; and I have increased my energy and boosted my immunity.

The journey of "blending" has been a step-by-step process and an incredible learning experience, but I will save all that for another time!

Start blending, my friends!

P.S. I am so overwhelmingly enthusiastic about my Vitamix that I have become an affiliate for them! If you go to my health coaching website and click on the 'Recipes' tab, you will see a link to the Vitamix website. If you order by using this link, you will get free standard shipping for your purchase!

Christy Richmond is a freelance film editor for TV and movies in Los Angeles, California, as well as an aspiring health and wellness coach. She was born and bred in Texas, and like a true Texan, loves her 'south of the border' cuisine - cheese enchiladas, rice and beans and of course, chips and salsa! But don't worry, she works it all off by hiking the beautiful trails of Griffith or Elysian Parks in LA with her enormous rescue dog, Mikey. In her free time, you can find her watching (and re-watching) her favorite old British comedy 'As Time Goes By' (she claims she will never tire of it!) or going on tours of old neighborhoods and buildings in her area, embracing her love for architecture.

2013: New Year, New You from New York City!

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Well the good news is we're already one step ahead! We made it to 2013 (apparently the Mayans weren't as prophetic as we thought)! Phew.

So now that things are back to business as usual, it's time to get on with the business of resolutions. If you're like most people, your resolutions probably involve some sort of weight loss goal. You're not alone. Many Americans will jump on the diet bandwagon, most likely in the form of a fad diet, a diet promising instant results so you can fit into that bathing suit you wore in college.

I'm here to save you the trouble. You can thank me later.

The word diet is confusing. On one hand, it refers to a way of eating, a pattern often dictated by culture. On the other end of the spectrum, a diet can refer to a restrictive way of eating in hopes of dropping a few pounds. Here's the problem with looking at diets in this restrictive way. Are you ready for this? Are you sitting down?

They don't work.

Image courtesy of frogrocket.blogspot.com

It doesn't take a genius to figure this out. The statistics speak for themselves - almost 95% of all people who lose weight through dieting gain the weight back within 1-5 years, with many gaining back more weight than they started with. Here's why...

Your body is smart. It's meant to survive. It instinctively knows how to do that. When you begin to drastically restrict your caloric intake, your body goes into survival mode by slowing your metabolism. The more you cut back, the more your metabolism slows. It's a nasty catch-22, making it nearly impossible to lose weight and keep it off permanently. You know as well as I do that it's already hard enough to stick to a diet! Intense caloric restriction just makes it that much harder because as your metabolism slows, you have to eat less and less to keep losing weight. Talk about discouraging.

In addition to metabolism issues, many fad diets specifically lack the nutrients that your body needs to function properly, support your weight loss efforts and maintain your health. Just take the high protein diets for example. Many people lose weight eating in this way, but the consequence in packing your body with so much protein (and lots of animal protein at that, which is extremely high in saturated fat) is a sharp increase in your cholesterol, which could lead to heart disease or stroke. In addition, consuming too much protein puts a major strain on the kidneys, making you much more susceptible to kidney disease. Your body needs carbohydrates, and when you're restricting this important part of your diet, you're losing important vitamins, minerals, fiber and antioxidants.

Most people look at their New Year's diet as a short-term action plan. They hold to a particular way of eating until the weight is lost, then 'wa lah!' they are right back to their old patterns of eating. If you had high cholesterol and took medication to lower it, would you just discontinue using the medication as soon as your cholesterol came down? Probably not! Your cholesterol improved for a reason - because you took your medicine every day. The same goes for a diet. Instead of looking to a fad diet for a quick, short-term fix, being to think of your diet as a long-term, sustainable, healthy eating plan for life - a plan that makes you feel good, satisfies you and keeps your body in tip-top shape.

You only get one body, and it's your job to take care of it. When you start to treat your body like you would your child - feeding it, nurturing it, making sure it gets the rest and care it deserves  - you will automatically begin to see the changes you desire in your waistline, not to mention drastic changes in your energy levels and well-being.

Image courtesy of kcmag.com

Instead of going the fad diet route, I encourage you to explore the concept of 'crowding out'. Instead of telling yourself you 'can't have this/can't have that', focus on what you CAN have. Start to 'crowd out' your temptations with things that are good for you. A great place to start would be eating one big salad per day. This is a simple goal. If you make room for one big salad every day, I guarantee you won't have room for all the other calorie-dense foods that you're accustomed to eating. As you adopt this one simple addition on a daily basis, your taste buds will begin to change and so will your cravings. Your body knows what's good for it and when given the chance, it will begin to crave healthy options like it's instinctively wired to do. Fruits and vegetables are low in calories, but very filling due to their fiber content. I'll bet that you can eat much more of them without ever coming close to your previous caloric intake. Why eat less when you could eat more?

Whether your goal is to eat a salad every day or just to add a side of vegetables to every meal, your resolution for the new year should center around nutrition, not weight loss. When you feed your body the proper things, your body will do you one better and reward you with the physique you spent years trying to attain through fad diets and the empty promises behind them.

Let your resolution this year be to nourish your body through nutritious eating and daily physical activity. It's as simple as that!

Happy New Year from New York City!

Oh...and P.S. If you need help reaching your weight loss, nutrition or healthy living goals in the new year, I am a student at the Institute for Integrative Nutrition, and I will be officially accepting clients in April. Please feel free to email me at laurenyarbrough@gmail.com to inquire about my services.

Food Rules: The Big Bad Fat Monster!

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Though I was born in the 80's, I am certainly a child of the 90's. One of the biggest things that sticks out in my mind from the 90's (other than the plethora of handsome boy bands to adore) was the huge fat-free/non-fat craze.  My mother, for one, was hooked on Nabisco's SnackWells cookies. Hey, it was a good way to eat sweets within moderation...

...or so we thought. Which leads me to the next guideline from Michael Pollan's book Food Rules...

AVOID FOOD PRODUCTS WITH THE WORDOID "LITE" OR THE TERMS "LOW-FAT" OR "NONFAT" IN THEIR NAMES.

Just because the packaging uses these phrases, doesn't mean the food is healthier OR lower in calories. Allow me to explain.

Fat is what gives food it's consistency. When you remove the fat from food, it obviously has to be replaced with something. In these types of products, the fat is replaced with carbohydrates, sugars, salt and (many times) artificial additives. These ingredients are no better (and sometimes worse) than the fat that was removed to make you think you are eating something good for you. Next time you pick up a box of fat-free anything, scan the label and you'll be surprised at what's inside.

Second, without the fat, your body doesn't get the signal that it's full, causing you to overeat to the point of being stuffed. There's a reason you can eat that whole bag of fat-free chips! It takes a whole bag before you realize you are full. Additionally, studies have suggested that the sugar substitutes used in these products may overstimulate your taste buds, causing you to crave them more and more.

Image courtesy of 100pitches.org

Third, when you're consuming carbohydrates, it's important to allow your body some healthy fats in conjunction with the carbs. When your body breaks down the carbs, sugars are released into your blood stream very quickly. When you eat fat along with the carbs, the fat slows down the release of sugar, keeping your blood sugar from spiking and preventing the inevitable crash that results.

Last, some vitamins that your body requires are fat soluble (ie. vitamin D). Your body uses fat to absorb and store these vitamins. When you purposely cut the healthy fats out of your diet, you are limiting your body's ability to nourish itself.

Fat is a macronutrient for a reason. Macronutrients are needed to survival and basic bodily functions. You need fat for proper hormone function, for normal growth and development, to keep your cell walls strong, to cushion your vital organs, to provide you with energy and to keep you warm. Fat deficiency can cause dry skin, eczema, low energy, impaired kidneys, slow healing time, vision issues, learning problems, depression and even miscarriage. When choosing fats, it's important to pick healthy fats, such as olive or canola oil, avocados, nuts and seeds.

Image courtesy of healthyglutton.com

Moral of the story? Fat-free and non-fat products do not necessarily equal healthy nor do they lead to weight loss. Michael Pollan makes it very clear...

"Since the low-fat campaign began in the late 1970s, Americans actually have been eating more than 500 additional calories per day, most of them in the form of refined carbohydrates like sugar. The result: The average male is seventeen pounds heavier and the average female nineteen pounds heavier than in the late 1970s. You're better off eating the real thing in moderation than bingeing on 'lite' food products packed with sugars and salt."

So my friends, think twice as you head down that grocery aisle. Get the good stuff.

The Experts Weigh In: Lose It To Live!

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BY: GRANT BELTON, CONTRIBUTOR

The most common reason for people to start an exercise program is for weight loss. Whether there are other motivations - like reducing the symptoms of various chronic diseases or improving appearance - weight loss is still the reason that 95% of people walk into our facility at Flywheel Sports. Although exercise is a powerful component when it comes to healthy living, it is not the primary factor when it comes to weight loss. The only thing the body takes into consideration in the maintenance of body mass is caloric balance. More calories in than out - you gain weight. More calories out than in - you lose weight. It is that SIMPLE! Obviously since it is easier to consume calories than it is to lose them, food intake becomes the primary factor in losing weight, not exercise.

We have all heard that diets don't work. I'm here to tell you that this is not the case. Diets DO work. If they didn't work then people wouldn't lose weight when they go on them. What doesn't work is the idea that we can go off a diet and maintain the benefits of the diet. Do you expect to get a paycheck when you quit your job? No! The day you stop working is the day you can no longer expect to receive a paycheck.

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The reason the weight loss industry has been a failure in delivering sustained weight loss is because they have not yet come up with the 'magic pill' that we all want. We want to have our cake and eat it too - literally. We are a charge it! society - buy now and pay later (with no interest). We want to wine and dine, eat everything in sight and then think about losing it for next year's resolution. Well, weight loss is not that easy. Like a credit card bill that suddenly spirals out of control, the more weight you have to lose, the worse your experience becomes.

To put it in perspective, here's a little reality check. Ask yourself this question and answer it honestly. By all accounts, do I live a normal life? If the answer is 'yes', then look in the mirror and get used to what you see - this is what you 'normally' looks like. But if your answer is 'no' and you desire to take off the perennial 10 pounds that most have and nobody wants, then you have to be willing to say goodbye to your 'normal' life - NOW. You will have to change things and adopt a lifestyle that may seem abnormal to you.

Question: How long does this have to go on for?
Answer: As long as you want to keep the weight off.

You will no longer be able to leave it for tomorrow or start your diet on Monday (remember, that strategy is what got you in trouble in the first place). Losing weight is not impossible or even hard if you are willing to take the bull by the horns and claim responsibility for your decisions. No more excuses - fat does not care about excuses. Many people have lost weight and kept it off successfully. They did it by eating properly and adding plenty of activity to their lives. Many of these people never joined a gym, bought any equipment or lifted a single weight. They just took the time to take care of their bodies. Weight loss begins with the intention to lose weight and ends with a lifetime of healthy, happy living that suddenly isn't so hard once you get the hang of things.

Here's a final word for my indoor cycling folks. I'd like to share some interesting facts about cycling and weight loss...

Bob Seebohar, a USAT nutritionist, talks extensively about metabolic efficiency. That is, controlling blood sugar levels and insulin response through diet. At lower levels of aerobic intensity, the body burns a higher percentage of fat. As intensity increases (along with heart rate) the body begins to burn a higher percentage of carbohydrates. While the overall caloric burn is higher, it is the carbohydrates and not the fat stores that are depleted. Why should we care about this? For two reasons... First, we have about 70,000 calories of fat stored on average and second, many of us would like to improve our body composition and utilize those stores on a daily basis. Bob's goal is to get athletes to use a greater percentage of fat at higher intensities.

Grant, with fellow Flywheel instructors Ryan Makely and Chris Tracy, showing Good Morning America how this cycling thing is done!

The number of calories you burn cycling varies depending on the duration and intensity of your workout, as well as your body weight. Surprisingly, moderate-intensity workouts burn a higher percentage of fat than vigorous-intensity workouts. According to the American Council on Exercise, when you exercise at a moderate-intensity, approximately 60 percent of the calories you burn come from fat. Cycling at less than 10 mph qualifies as moderate-intensity exercise.

When you increase the intensity of your cycling workout to vigorous, the majority of the calories you burn comes from fat, concludes the American Council on Exercise. So if you're cycling at a speed of 10 mph or faster, you're likely getting a high-intensity workout. You know you're working out at a high intensity if you're breathing so rapidly that you can't carry on a conversation.

Although you burn a higher percentage of fat cycling at low to moderate-intensity, you burn more calories overall (and therefore more fat) at higher-intensities. With that being said, if your goal is weight loss, most of the calorie deficit you create will result in fat loss anyway in the end because your body won't have excess calories to store as fat. Calories you burn at rest and during everyday activities will also pull from body fat stores to meet your basic energy needs.

At the end of the day, I want you to push yourself to the edge and find the GREATNESS in you! Find an activity or meal plan that works for you and then stick with it. The end results will more than make up for the pain of the adjustment period. 

Courtesy of flywheelsports.com

Grant Belton is a Brooklyn native and long-time NYC resident who grew up in the trendy neighborhood of Williamsburg before it was deemed 'trendy'. After pursuing a career in the travel industry, Grant segwayed into the fitness world - his true love - by becoming a certified personal trainer and an indoor cycling instructor with Flywheel Sports. When he has the occasional day off and is not teaching class at the break of dawn, you can find Grant relaxing and doing nothing at all! Well, maybe eating his favorite, Greek God Honey Yogurt and blueberries, but that doesn't take much effort. His doctor most recently told him he should drink more water because he was dehydrated. Hello! He teaches like 14 classes a week! Of course he's dehydrated! In response, Grant has increased his water intake and purchased a box of Depends. (Just kidding)!

                                                            To check out one of Grant's awesome classes, click here!

Advice From The Experts: Telling It Like It Is!

Image courtesy of flywheelsports.com

If you can't tell from the picture, this guy is serious. Grant Belton is one of those people who gets down to business and doesn't let much else get in the way of the end goal. I used to take his early morning cycling class at Flywheel Sports on the Upper East Side and by the time I walked out the door at 7 am, I felt more accomplished than I did on most days... combined. 

Grant's class is intense. He pushes you hard. But the sneaky thing about him is that he does it with such calm. He doesn't raise his voice at you. He barely inflects, to be honest. He embodies 'calm, cool and collected', and something about this low-key persona gives you that extra bit of motivation to push yourself harder than you ever have before.

That's right, he doesn't yell. He doesn't scream at you to work harder. He just quietly expects you to... and you DO.

Grant will be joining us tomorrow to offer some advice regarding diet, fitness and keeping the weight off. Grant is a longtime instructor at Flywheel Sports in New York and is also a certified personal trainer, specializing in Olympic lifting, endurance training and nutrition. After years of pushing his body to the limit, Grant has learned a thing or two that he'd like to share with you.

So stay tuned... tomorrow is bound to be intense, yet somehow relaxed. Something only Grant Belton can pull off.

Mind Over Mouth: Simple Tools for Controlling Cravings

I'm a self-professed nerd. My idea of fun is curling up on the couch with a good book, and by good book, I mean a self-help book or maybe a biography on a successful business owner. Not really the average person's idea of fun. This is nothing new. When I was in elementary school, I would come home on Friday nights and attack my homework the second I stepped in the door. After years of this type of behavior, my mother sat me down and actually said "Lauren, you need to have a little fun. Maybe even get into a little trouble. I'll allow it".

Even in the aftermath of total parental oversight, I still continued to do my homework on Friday nights. Wow, wasn't I a fun one?

Recently, I was contacted by an author named Linda Schneider, who just published an e-book called Mind Over Mouth: Fast Tricks to Stop Eating Automatically and Beat Food Cravings on Demand. She wanted to know if I would like to read her e-book and review it on my blog. I'm sure you can guess that my heart skipped a beat. Of course, Linda! I'm a sucker for a good self-help book! And now, I'm here to tell you what I learned in this very helpful, very concise e-book!

Linda writes from experience. She went through a stressful career change and began to look to food for relaxation (something we are all guilty of!). In the course of that year, she gained 22 pounds. Determined to change her eating patterns and take back control of her life, Linda went on a diet and was successful in losing the weight. Although the diet was the tool she used to get there, she attributes her success to learning to control the cravings. In essence, learning to control her mind.

In her e-book Linda shares 12 simple and practical techniques that will help you learn to master your mind and your cravings. Here's a sneak peak...

Image courtesy of
 freedigitalphotos.net

Technique #1: SPICE IT UP

This technique addresses the 'snack attack'. The idea is that when you are experiencing a craving, you can trick your body into satiety. If you can take a second and an ounce of willpower to commit to put a pinch of pepper (or something equally spicy or pungent) on your tongue, the pepper 'acts as a trigger to your food sensors, telling them that you're eating something exciting and stimulating'. It works to distract your mind long enough for the craving to pass. Your body still satisfies the need to 'do' something about the craving, but you stay away from the actual source of the desire.

Image courtesy of
thefeelgoodlifestyle.com

Technique #8: CHEWBACCA ("CHEWIE")

This technique addresses healthy digestion. The act of chewing plays a major role in proper digestion. The fact of the matter is, if you 'force yourself to chew slowly and deliberately, you simply slow down and put less food in your mouth'. It takes your stomach almost 10 minutes to signal to your brain that you are full. When you eat too fast, you tend to eat much more than your body actually needs and you have the awful feeling of 'being stuffed' once your brain gets the message. Chewing slowly allows your body to digest food properly AND gives it the time to signal your brain before you overindulge.

There's something in this e-book for everyone! You may find some techniques easier than others, but I am confident that it will give you the tools you need to control your cravings by controlling your mind, rather than your mouth.

If you'd like to purchase Linda's e-book, Click Here. I might add that it's conveniently priced at $2.99 so no need to take out a loan or refinance the house!

Happy reading and kudos to Linda on a job well done!

Choo! Choo!: Everybody on the Eggplant Train!

Image courtesy of onehungrymama.com

I know what most of you are thinking! Ew! Gross! Eggplant? Why, Lauren? Why? My friends, you are not alone. I didn't eat one single eggplant growing up, and I've probably only had them a handful of times in my adult life. Eggplant is one of those fruits (yes! it's a fruit) that just doesn't have a good rep on the streets. It actually has a long history of being globally despised. In various parts of Europe before the 18th century, eggplant was believed to cause all sort of horrible things - insanity, leprosy, cancer, even bad breath. In Italy, it was dubbed 'mala insana', meaning 'bad egg' or 'mad apple'. Ancient Persian philosophers cited eggplant as the reason behind everything from pimples to epilepsy. Poor little fruit. Nobody seems to like it very much.

On this glorious Wednesday though, I'm here to tell you that eggplant has caught the attention of my taste buds. I'm not sure how it happened, but it did. If you can visualize eggplant outside it's typical (and disgusting, i might add) eggplant parmesan incarnation, then I'm here to tell you, you might just be pleasantly surprised!

Image courtesy of toonpool.com

In addition to being surprisingly tasty, eggplant is full of nutrients. Here's why you should work a 'mad apple' into your diet...

FIGHTS CANCER - Eggplant helps fight cancer in a number of ways... 1) The peel of an eggplant contains an antioxidant compound called nasunin, which has antiangiogenic properties. Cancer cells have angiogenic properties, allowing them to increase their own blood supply and grow rapidly. The nasunin in eggplant can actually prevent the growth from occurring. 2) Eggplant also contains a plant compound known as chlorogenic acid. It's actually the DOMINANT compound in eggplant. It works to fight cancer-causing free radicals and also has antimutagenic properties, which protect cells from mutating into cancer.

LOWERS LDL (BAD) CHOLESTEROL - The chlorogenic acid in eggplant also has the ability to lower LDL (bad) cholesterol, which can reduce your blood pressure and risk for cardiovascular disease.

AIDS THE DIGESTIVE SYSTEM - 1 cup of raw eggplant contains 11% of your DV of fiber. The best part is that it contains both soluble AND insoluble fiber. When your digestive system is working properly, you decrease your risk for colon cancer and other intestinal issues.

RICH IN MINERALS - Eggplant boasts large quantities of potassium (for cellular and electrical function), magnesium (for energy production), calcium (for bone formation and maintenance) and phosphorous (for bone and teeth formation, as well as growth and maintenance of cells and tissues).

ASSISTS IN WEIGHT LOSS - Because of it's fiber content, eggplant will make you feel full without consuming a lot of fat and calories. A 1 cup serving contains no fat and only 27 calories.

Now here comes the disclaimer... If you have kidney or gallbladder issues, then you might need to watch your eggplant consumption. Eggplant contain a noticeable amount of oxalates. When oxalates become too concentrated in the body, they crystallize and can cause damage if your kidney or gallbladder are not working properly to flush them out. 

Last night for dinner I made Grilled Eggplant with Herbed Quinoa from Sprouted Kitchen (Can you tell I love her blog?). The dish was fabulous, first of all, but better yet was it's ability to provide leftovers for lunch at work the next day. That's what you call a win-win, folks! 

Here's a visual step-by-step for those of you who like that sort of thing (no shame in needing extensive visuals like this girl). Check the recipe link above for exact measurements 'cause this is only a quick play-by-play...

Cut the eggplant into slices about 1" thick.

Spread them out on a baking dish or cutting board and sprinkle the tops with salt. This makes the eggplant
'sweat' out all the water inside. Let them sweat for 30 minutes. Meanwhile...

Cook the quinoa. Quinoa is nothing like rice. Do not fear. You can't mess this up.

While the quinoa is cooking, preheat your oven to 350 degrees and toast the pine nuts for 5-10 minutes until brown.
Pine nuts can be expensive, so feel free to use raw unsalted cashews instead.

Roughly chop the red onion, basil and cilantro. The recipe calls for fresh dill as well,
but I cheated to save the wallet. 

Now roughly chop the capers. You can find capers near the olives in the supermarket (usually in a glass jar).

Pat all the water off your eggplant with a paper towel or dishcloth. Brush both sides with olive oil
and grill 5 minutes on each side on a grill pan. They should be fairly soft when they're cooked.
Remove to a plate and sprinkle the tops with za'atar seasoning.

Now add all the fixins' to the quinoa, including the red wine vinegar, olive oil,
honey (or agave nectar) and salt and pepper.

 Cover the eggplant with the quinoa mixture and garnish with the pine nuts. You're done! Even the
eggplant-haters in your life will be converted with this one!

Here are some other recipes to get you started...

GRILLED EGGPLANT & TOMATO STACKS:

http://www.eatingwell.com/recipes/grilled_eggplant_tomato_stacks.html

Image courtesy of eatingwell.com

BAKED EGGPLANT FRIES WITH LEMON DILL DIPPING SAUCE:

http://www.shape.com/healthy-eating/cooking-ideas/10-new-ways-cook-eggplant?page=3

Image courtesy of shape.com

Napa Cabbage: From Koreatown To Your Kitchen

Image courtesy of westsidecommunitymarket.org

"Mommy? Where do babies come from?"

These words strike fear into the hearts of parents everywhere. That's why today's post will be extremely helpful in more ways than one because if you haven't heard already, babies come from today's vegetable, the cabbage. Cabbage patches, to be exact. I've seen a delivery live - up close and personal - at BabyLand General Hospital in Cleveland, Georgia.

Image courtesy of stingaling.wordpress.com

There's your answer. THAT, my friends, is how you answer the dreaded question when asked by your five year old. Problem solved. You can thank me later.

In addition to bringing forth life (I kid, I kid), cabbages are pretty stellar in the way of nutrition. In keeping with my Asian theme for the week, I'd like to focus on the Napa cabbage (or Chinese cabbage), which dates back to the fifth century A.D. Some suspect that this cabbage variety is a cross between bok choy and turnips. If that's true, no wonder I like it.

Napa cabbage is a slightly milder and sweeter version of your average green cabbage. It's oblong in shape and has large, tightly clustered light green and yellow leaves. It's the main ingredient in Korean kimchi (as mentioned in Sunday's post), but you can find Napa cabbage in many dishes because it's extremely versatile.


Here are a few of the reasons you should incorporate Napa cabbage into your diet...

FOLATE FRIENDLY - Napa cabbage is packed with folic acid, which your body needs to make and maintain cells. Folic acid also protects your DNA from cancer-causing mutations and helps support the proper growth of the fetus in pregnant women. Ladies, you might also like to know that oral contraceptives can inhibit your folic acid absorption, so Napa cabbage can help you pump your system with extra folic acid.

AN ANTIOXIDANT ALLIE - It goes without saying that this cruciferous vegetable is full of antioxidants. Antioxidants help fight cancer-causing free radicals in the body. You want lots of these in your diet!

FULL OF FIBER - Raw Napa cabbage contains both soluble and insoluble fiber, which contribute to healthy digestion and overall wellness.

BONE BUILDING - Just 1 cup of raw shredded Napa cabbage provides you with 38% of your daily requirement of vitamin K. This vitamin ensures bone health, delays osteoporosis and even helps delay the progression of Alzheimer's.

DISEASE DESTROYING - You'll also get 46% (almost half!) of your daily requirement of vitamin C, which protects your body from disease and infection.

WEIGHT LOSS WONDER - That same cup contains only 20 calories! Napa cabbage can help you feel full without consuming a lot of fat and calories.


I know what you're thinking... This is all great news, but what do I do with it? That parts easy! You can use it as a wrapper or tortilla. Just wash a leaf and fill it full of goodies! You can also slice it into tiny shreds and make an Asian slaw or add it to your regular salad green of choice to spice up your salad. I like to cut it into pieces and throw it into a soup or stirfry. The leaves absorb flavor very well and do great in either.

This past weekend, Adam and I made our version of a vegetable pho with Napa cabbage. The beauty of this recipe is that you can use it as a basic framework and make it with whatever vegetables you like! There's a lot of chopping involved (don't say you weren't warned), but it will feed an army when you're done.

Separate the cabbage leaves and slice into 1 inch squares.
Leave a few leaves whole for the spring rolls you're going to make later. 

Peel and slice 1 white onion. You're aiming for crescent moon shaped slivers.

Thinly slice 4-5 carrots... organic preferably! Save some whole carrots for spring rolls too.

Add a little olive oil to the bottom of your large soup pot and saute the cabbage, onions and carrots for about 5-10 minutes until they are cooked. Throw some salt and pepper in there while you're at it.

Once the veggies are cooked, you need to make some broth! You can either add water (as much water as you want soup) with 2-3 vegetable bouillon cubes or fill with half vegetable broth/half water. Whichever you prefer. Also add 1 Tbs. of soy sauce and 1 Tbs. of minced fresh ginger.
Bring the soup to a boil for 1-2 minutes, then turn the heat down to
low-medium. In a separate pot, cook your udon or soba noodles (they cook fast, 2-3 minutes tops).

While the soup is simmering, add whole snap peas (or snow peas) and shiitake mushrooms (wash them first please!).

When the mushrooms and peas have cooked through, you're done! Just add the noodles to a bowl
and pour the soup on top!

Now that you've chopped a lot of veggies (way more than will fit in the soup), you can use the leftovers to make a side of spring rolls. You can find spring roll wrappers in the dry food aisle of the supermarket. They look like rice paper. For mine, I used shredded Napa cabbage, mung bean sprouts, thinly sliced carrots, fresh basil leaves and fresh cilantro. To make them, dip the spring roll wrappers in water (one at a time) until they soften slightly (not too long, or they'll become mushy). Place the wet wrapper on a cutting board or plate and fill the center with a small pile of ingredients (not too much or it will be hard to wrap. Fold down the top edge over the ingredients, then fold up the bottom edge. Now you're ready to roll from left to right, tucking under the ingredients as you go. They're not always beautiful, but they're guaranteed to be yummy and packed with nutrients!

For the dipping sauce, here's a solid recipe to follow: Peanut Dipping Sauce. Or make your own, by combining natural peanut butter with a little water, a hint of sesame oil, as much chili paste as you can handle, minced garlic and minced ginger. The key is to thin out the peanut butter so that it has a better consistency for dipping. Keep adding until it tastes good to you!

Dinner is served! Drumroll please...