Ha! Really? Just another day in the life of a chick who talks food all day long.

Generally, I don’t run through my daily food journal with clients … that would be quite odd. But, today, just for fun (and the fact that this came up twice the other day with clients), I felt that I would share a day of food in the life of yours truly. I will make a disclaimer that no two days are exactly alike for me because my schedule is not standard–I work out whenever I can fit it in and schedule folks differently every day–but, there are a few things that are consistent. I eat breakfast within an hour of waking up, eat about every 3-4 hours, food combine (protein + fiber, really), and make/bring 90+ % of my own food on a daily basis. Anywho … here we go! I warn you … there will be anecdotes as we go … or else, that’d be really boring!

A Day of My Food

• 7:00 AM: Alarm goes off. Time to rise n’ shine and turn off that horrid alarm … I really need to get a new alarm sound…
• 7:00-7:30 AM: Start weeding through the emails and press releases…
• 8:00 AM Breakfast!: A Perfect 10 bagel (love these! Protein packed, high in fiber, and low carb), toasted, with hummus. Funny story: my client is OBSESSED with these and was dying for me to try them. She was ordering and asked how many I wanted. I thought I said two bags. She thought I said two dozen bags! Ha-ha. My client, “ I thought that was strange. That’s a lot of bagels! I was thinking, my goodness … what is she going to do with all these bagels … ???!!!” Note to folks : eat breakfast within an hour of waking up! Key to get your metabolism going!
• 11:00 AM Snack: A hard boiled egg + a banana
• 12:00 -1:15ish PM Workout: 7 mile run + some plyometrics. Time to get serious about marathon training…
• 1:45 PM Post workout snack:  Kashi TLC bar Showered after the run and quickly ate—only had 15 minutes until the next client. And made sure to grab something, carb-based, with a touch of protein within 30 minutes after the run to replenish glycogen stores.
• 2:30 PM Lunch: 6 ounces of baked, air-chilled chicken with paprika, cumin, and chili powder + roasted carrots and asparagus. Now … I ADORE air-chilled chicken! I’ve made it for friends, swearing it tastes so much better than regular chicken with much more flavor and pizzazz. They may not always be able to tell the difference, but I hold my stance that it is by far superior to water-chilled chicken!
• 3:00-6:30 PM: Clients, emails, calls, etc. …ah Mondays….
• 5:30 PM Snack: 3/4 cups or so of green grapes + 15 walnuts. Combine people! Think protein + fiber + healthy fats to keep you feeling satiated, even out hunger hormones, and prevent blood sugar highs and lows.
• 8:00 PM Dinner: Egg-white mostly omelet (3 egg whites + 1 egg) with mushrooms and zucchini, sprinkled with parmesan cheese and 3/4 cup blueberries. Just because it’s dinner doesn’t mean you can’t have breakfast! Plus, this follows my rule, protein and produce every 3-4 hours.
• 8:30 PM My Hankering: 1 Dove Promise milk chocolate. A girl’s always got to have a little sweet in her life! I love these. They’re pre-packaged, and one is only 44 calories. But, the most noteworthy mention is that they come with cute little sayings. Yup, I’m a sucker! But, I love sentimental stuff like that. Mine today? “Trust with your heart, not your head.” Oh, good call, Dove. Good call!

Did you eat anything noteworthy today?

Rise Bars

Now, I always prefer real food over bars, but if you can’t manage a food-filled meal or snack (think veggies, fruit, lean protein, whole grains, beans … you know, the normal healthy gist) Rise Bars would be a snazzy alternative. I particularly fell in love with the protein bars, as they contain 5 ingredients or less and whey protein. Whey is one of the most bioavailable proteins  for the body. It bypasses the liver and is directly metabolized by muscle tissue, since it’s a branched-chain amino acid (BCAA). So, here, you’re getting a high-quality protein, in a bar, with natural ingredients.

The almond honey Rise Bar (pictured) has 20 grams of protein; 280 calories; 4 grams of fiber; and 13 grams of natural sugar—and did I mention only five real-food  ingredients? Pretty good for a bar! This would make a good breakfast bar, if running out the door.

Rise Bar also offers breakfast bars, loaded with chunks of fruit and nuts. They’re delish. Yet, I still added a hard boiled egg or 1/2 cup Greek yogurt to boost calories and protein. I like more of a protein boost in the morning to keep me feeling full and fueled longer. Lastly, Rise Bar also has energy bars. The Cherry Almond and Apricot Goji are scrumptious, seriously, so good! These made for a perfect snack or again, as a great breakfast with a little added protein.

Bottom Line: Rise Bars have risen to the occasion and serve bars well, plus they’re really good. I ate the protein bars as a breakfast and most commonly ate the breakfast and/or energy bars as a snack or as pre-workout fuel, but they’d make a snazzy breakfast on-the-go option as well with an extra “oomph” of protein. By the way, they’re 100% vegetarian (many are vegan as well), Kosher and gluten-free, and do not contain GMOs, preservatives, soy or peanuts. Pretty good, Rise Bar, pretty good!

Mary’s Love Cookies 

If you’ve got any sort of food allergies and/or restrictions and like the occasional sweet treat, then be thrilled to meet Mary’s love Cookies! These sweet treats are gluten free, dairy free, nut free, and vegan. Plus, they’re made with omega-3, brain boosting chia seeds and contain low-glycemic index sweeteners, such as palm sugar.

These babies come in four sweet-treat flavors: Chocolate chip, “n’oatmeal raisin,” double chocolate, and ginger snap. Double chocolate and ginger snap were my faves.

Regarding the “skinny 411,” two cookies are only 130 calories. Not too shabby. The hard part will be keeping it to only two though! So be sure, if watching your waistline, to ration ‘em out!

Bottom Line: Mary’s Love Cookies are fabulous and will serve you well–whether you have a food allergy or not. Plus, they’re made with high-quality organic ingredients. Good stuff!

Hint Water 

Ummm … let’s just say I adore this stuff. Anyone who really knows me, knows I’m always walking around with a liter of water on hand. If H20 isn’t near, my day is thrown off, seriously. Staying hydrated is super important for improved sports performance, preventing headaches, managing hunger cues, and allowing your body to properly function and metabolize. Plus, it prevents you from getting thirsty! And when I’m super busy, I forget to drink! Hence, water is always around … or Hint!

If you’re “bored” of water, or trying to stray from diet soda or the added calories and sugar in juice, sodas, or sugar-flavored beverages, say a whopping, “Hello!” to Hint! Hint is an awesome, calorie-free, delicious way to get in your H20 without added sugar or artificial sweeteners. This stuff is pure water infused with extracts of natural flavors, think of slicing a lemon or lime and throwing it in the water.   And did I mention that is tastes oh so good???!!!

Bottom line: Hint is a deliciously refreshing hydrating beverage with zero calories that is perfect to replace all those sugary and artificially flavored beverages! Bring on the Hint baby! Pomegranate tangerine and blackberry are my top picks!

Give, Give, Giveaway, Giveaway Baby!!!

Win a BOX of Rise bars; 4 boxes of Mary’s Love Cookies (a box of each variety: chocolate chip, “n’oatmeal raisin,” double chocolate, and ginger snap); and Hint drinks!!!!!

One lucky winner will win this all! All you gotta do is leave a comment on this post and/or post a comment on GGN’s fan page, mentioning this post! The winner will be chosen by the random number generator and notified by the end of next week, Friday, January 20th. Commenting here and on GGN’s page will enter you twice. Good luck! This is a snazzy prize pack!:)

The problem with most New Year’s resolutions is that they’re way above and beyond our means … and we don’t make a plan on how to accomplish them. Without a plan … you’ll be far less likely to fulfill your purpose. Think about it. You want to write a book? You need an outline and deadlines. You want to run a marathon? You need a training plan. You want to garden? You need to research what plants grow best in your climate and how to care for them. You want a new job? You need to make a checklist: update resume, get references, find connections, etc. You want to lose weight and keep it off? You need a sound nutrition plan … that’s realistic. Takeaways: make resolutions that you can actually accomplish and form a plan.

My resolutions for this next year are to write an ebook or two (I’m in the process of making an outline … get excited!); become a better cook (I’m making 2 new recipes each week); strength train at least three times a week (I mark off the days in my calendar); and to start a garden and move into a house from a flat (… these we’ll just have to see about … not technically resolutions … just life wants). I wouldn’t have come to these resolutions, goals, or life wants though without looking back at this last year. This last year has been quite informative. So, informative, in fact, that I made a fun little list.

21 Random Things I Learned, Live by, or Reconfirmed in 2011

1. Motivation comes from within. If someone is not ready to do something, they simply are not ready.
2. White asparagus is delicious.
3. Kettlebells are an awesome workout. I’m kind of in love.
4. All families are a little crazy, but in a good way. Just learn to accept, love, and let go.
5. Bicycling is a wonderful form of exercise, but I am not to be trusted on a bike. Rode one a year ago, panicked, and hit a fire hydrant. There’s more to the story, but this post can’t be that long. Rode one about a month ago and literally, almost got hit by a bus … I shall stay away from outdoor bicycle riding.
6. Roll a lemon or lime with the palm of your hand, before juicing to get more juice out of it.
7. Smile and laugh, especially if in a bad mood, it’ll help lift you out of your funk. Studies show that our facial expressions influence our emotions.
8. You never regret exercising, but you do regret not exercising. After a long day, and I’m spent … and debating working out or not … I repeat this phrase to myself. I’ll then march my butt to the locker room, change, and hit the floor to get a sweat on … and I never regret it.
9. Paris has the best espresso perhaps ever.
10. Women need to love themselves a little more. I have yet to meet one woman—whether 12 or 65, thin or overweight—who is completely satisfied with her weight or body.
11. Life is short. Make sure the people in your life know how you feel about them (but … if they’re negative thoughts … there are some things we should just keep to ourselves). I’m thinking positive here people!
12. If you have the ability to spend more than 20 minutes per day on Facebook, you have the ability to bring your lunch to work and make dinner.
13. If a man is not chivalrous on the first few dates (holds doors open, pulls your chair out, makes plans to see you next … then, etc.), then run for the hills. Not worth it. Chivalry is hard to find, agreed. But, it’s not dead. And, if he starts telling you that he’s a binge eater or talks about marrying you … on date one, run too (…this is neither a two-for-one deal nor an episode of the bachelorette).
14. In the words of my Nana, “If you get to the end of your life, and you have five people who you can count on—for anything—you have lived a very good life.”
15. Love happens when you least expect it. Just be open and take your guard down a bit. You can’t fall in love, unless your a smidge vulnerable.
16. You don’t need to spend more than an hour a day exercising. If you are and are not seeing results, you need to change your nutrition and/or get on a more effective exercise program.
17. Just because a cat has three legs, doesn’t mean it is any less functional.  But, it does mean it needs to eat less than other cats to avoid becoming a tad on the larger side. Yes, I have a cat with three legs. And … I need to come up with an effective diet and exercise regimen for my furry little three-legged feline…
18. Morimoto in Napa, California has the best sushi I’ve ever had in my life. Point blank.
19. The best time to exercise is any time that you’ll actually do it.
20. Spend your time and focus on people who make you laugh, smile, and excited. Those people are the gems in your life.
21. If you’re feeling somewhat “astray” this time of year and that you need a little focus, make a vision board. The exercise of creating one helps get you in the mind frame of what you want for you. Pretty cool.

How was your 2011? And did you make a resolution?

But, before we launch into the “cures,” let’s chat a tad about prevention. When asking The Doctors about their top tips to prevent hangovers, they answered, “The best advice to avoid a hangover is simple: do not over do it! Moderation is key.” They also advised,”If you’re going to have more than a couple of alcoholic beverages, make sure you’re not drinking on an empty stomach. Also, alternate a glass of water between drinks. Excessive alcohol consumption can cause dehydration!”

The Doctors’ Ultimate Hangover Breakfast!

Hangover Smoothie Recipe

Ingredients:

• 1 Cup of Milk (vitamin D)
• 1 Whole Banana (rich in vitamin B6 and potassium)
• 1 Tbsp of Honey (loaded with magnesium)
• Cup of Ice

Directions: Combine all ingredients in a blender. Blend well and enjoy!

Why it works: This hangover smoothie restores vitamins and nutrients that are lost during a night of celebration. Vitamin B6 helps support and increase the metabolism rate. Potassium is loaded with necessary electrolytes that are likely depleted with excess drinking. Vitamin D plays a role in insulin secretion under conditions of increased insulin demand, and magnesium plays a key role in regulating blood pressure naturally, which may be elevated due to drinking. Honey is the ideal liver fuel because it contains a nearly 1:1 ratio of fructose to glucose.

Hangover Omelet Recipe

Ingredients :

• 1/4 cup of egg substitute or 2-3 eggs (protein)
• 1-oz. of low-fat cheddar cheese (vitamin B12)
• 2 Pieces of Asparagus(a detox vegetable loaded with potassium)
• Tbsp of butter or 1 Tbsp of olive oil

Directions: Omelet – Heat a nonstick sauté pan over medium-low heat. Add the butter and let it melt. Let the eggs cook until the bottom starts to set. With a rubber spatula, push edge of egg into the center of the pan while tilting the pan to allow uncooked egg to flow underneath the already cooked portions. Repeat until liquid egg is cooked. Gently flip cooked egg over using the spatula. Add cheese and cooked asparagus. Cook for another few seconds.  Using the spatula, fold one edge of the egg across and over until the edges line up. Transfer to a plate.

Asparagus – Put the uncooked asparagus in a large skillet of water, bring to a boil, and simmer uncovered until tender.

Why it works: The eggs and cheese provide vitamin B12, which will deliver a quick energy boost.  Asparagus provides 2/3 the daily dose of vitamin K, which helps overall brain function.

Have a safe, healthy, happy New Year!!!

For more Doctor data: tune in January 3 (check local listings) to The Doctors’ “12 Month Plan for 2012,”when the co-hosts will give a month-by-month guide to better health in the New Year!

• Beans in Place of Eggs and Oil in Your Brownie Mix: Like brownies? Nix the eggs, oil, and other fixings and simply mix the brownie mix with a can of drained and rinsed, blended black beans and bake! Just blend the black beans in a food processor til super smooth for a creamier texture. Yes, this may sound quite odd, but I assure you that they’re doubly delish! The beans add not only moisture, but heart-friendly fiber and protein. Dare I say it … some would even say that these could make for a healthy snack! Regardless, bite for bite, you get more bang for your buck, nutritionally speaking with these lil’ guys and are slashing the fat! Bring on the bean brownies!
• Non-Fat Plain Greek Yogurt + Spicy Mustard in Place of Mayo: Fear not tuna lovers! You can have your tuna salad and bread too! Typically, tuna salad is loaded with mayo … ew. Skip the store-made stuff and make your own. Slash calories and mad fat by replacing the mayo with diyo! A mixture of nonfat Greek yogurt and Dijon mustard (you can nix the mustard, if you’re not a fan). Mix your tuna (or chicken) salad with your diyo, add your veggies (celery, carrots, peppers, mushrooms, etc) and voila—healthified tuna salad! MMMM….
• Applesauce in Place of Oil in Cakes: Cut back on the oil in cakes or baked goods by replacing half the needed amount with applesauce. Or, if you’re feeling really healthy, you can replace all the needed amount of oil with applesauce. I replace all the oil with applesauce. It does lend a somewhat “chewier” texture, but I like it. My suggestion is to replace 1/2 the amount of needed oil with applesauce first in a recipe and then see how it turns out, especially if you’re having company over. But, I use this trick all the time and it works out quite well!
• Low Sodium Chicken or Vegetable Broth in Place of Sauces, Oils, and Soy Sauce for Braising : Save calories, fat, and sodium and add flavor by cooking meat or veggies in low sodium chicken or vegetable stock. Simply add 1 teaspoon of oil to the pan, cut all pieces of meat and/or veggies evenly, add the protein or veggies to the oiled pan, and finally, add the stock and let cook. If cooking a protein and vegetables, cook the protein first, remove from the pan, and then cook the veggies. Once the vegetables are done or almost done, add the protein back and mix it all together! Using low sodium stock in place of a heavy-oiled pan or store-bought sauces, will save you loads on belly-bloating sodium and calories! Yes, the serving size may be less than 100 calories on sauces, but that’s for one serving … most are using way more than one serving.
• Canned Pumpkin in Place of Dried Fruit or Brown Sugar in Oatmeal: Nix the added sugar (and calories) of dried fruit or brown sugar, and add a few tablespoons of fiber-filled, nutrient-dense canned pumpkin! Add nutmeg, cinnamon, and a little ginger, and you’ve got yourself a delish breakfast that is pretty gosh-darn healthy.
• Whole-Grain Cereal or an Apple in Place of Croutons, Tortilla Strips, or Chinese Noodles in Salads: If you insist on a salad crunch, beware of the fried tortilla strips and Chinese noodles galore—they’re not waist friendly! Instead, opt for a 1/4-1/2 cup of a high-fiber cereal (>5 g fiber per serving) or crunchy apple pieces! You’ll save at least 100 calories. On a side note, if you’re trying to ditch those last few pounds, salads are often the pick of the litter. Yet, if they’re loaded with dressing, cheese, nuts, avocado, dried fruit, beans, chicken, and tortilla strips…then holy moly, we’re looking at a 1,000 calorie-plus salad!!! Ah!!! My recommendation: stick with lots of veggies, a lean protein, portioned dressing (1 tablespoon), and one “fun” thing.
• Baked Sweet Potato Wedges in Place of Fries: Skip the fries! A small, at almost any joint, is 270 calories—oi vei. Instead, when hankering for the tempting taters, simply chop up some sweet potatoes, lightly spray with olive oil, dash with sea salt, add cinnamon (optional…but, oh, so good!), and bake at 350 degrees for about 45 minutes or until tender. Calories, fat, and your waistline—saved—and taste not sacrificed!

Got any healthy tricks?

This is the time of year where the days blur together, you’re so busy. And being of the female nature, we have a strong desire to please—everyone. This time of year, every lovely lady I meet feels as though they’re pulled every which way, lending to skipped workouts, no sleep, and meals constantly eaten on the run. When I see, or rather hear this, I simply ask, “Tell me, what would help you feel better.” Inevitably, the response is something along the lines of more time, so I could do what I need to do for me.

What to do When More Time is Impossible?

I then break the news that more time is never going to just be. You’ve simply (or not so simply) got to make time, and one way to do that is uttering the occasional, “No.” Yes, that’s right. I said, “No.” As women, this word is sometimes hard to come by. “No,” could cause us to feel guilty; as a bad mother, friend, or wife; or fear that we won’t be liked as much. Yet, if you never ever decline invitations, requests to stay overtime at work, need to make extra cookies for your kids’ class, call to organize your company’s holiday party and then set up, etc., there is no question that you will lose your mind … and some of your health.

And if you’re not happy, then you honestly can’t make the people in your life happy. Strange enough, putting yourself first, at times, could very well make those closest to you happier as well. So … it’s time to start taking care of you! Or else, you’ll be lost in the hustle and bustle of the holidays to the point of no return. Actually, to the point where you just had a vacation and are left saying, “I need another vacation to recover from my vacation!”

So—start saying, “No.” And, put to use the below tips to make your “skinny-me” plan stick. Better yet, use them to keep you feeling, healthy, happy, and energized! They work!

Top 3 Holiday Survival Tips

• Schedule your workouts: Yes. Pencil your sweat sessions in! Mark them in your Droid, iPhone, desk calendar or whatever you use—the point is to make a commitment. This way you’re more likely to follow through. And just think, you never regret going to the gym, but you do regret not going. There’s nothing like that sweet sweaty endorphin rush.
• Batch cook: You’re on the go, so make your food fit your lifestyle! Pick two or three times per week where you’ll cook a bunch of chicken, turkey or tofu; quinoa or brown rice; and/or chop veggies. This way you can quickly throw together a healthy home-cooked meal and be out the door in no time. Or, just have something healthful and easy to assemble when you get home.
• Prepare: Preparation is key! Without preparing you may be left stranded with no healthy eats! Imagine, it’s 3 PM, you’re at work—starving—and you’ve got nothing to nosh except Sally Jo’s bowl of candy a few cubicles over. Don’t let this happen to you! Toss some fruit and nuts in your bag, or a healthy bar, such as Kind or Luna. Or, even better, bring a mini-cooler or lunch bag to work and load it up with healthy stuff—fruits and veggies are a must; nuts or nonfat Greek yogurt for snacks; and your lunch. This way your environment will be set for success, and you’ll be ready for another healthy day!

What are your holiday survival tips?

Christianne is now bringing her love for herbs and delicious healthy food to the forefront with her delectable new lifestyle cookbook, Christianne’s Herbal Kitchen: Fresh Herb Recipes for Body and Soul. Inside the book are delicious healthy nutritious recipes as well as the history, chemical composition, and health benefits of several common herbs. For me, what really sets this cookbook apart (besides the waist-friendly, tastebud-approving dishes) are the numerous “Fun Tips” and Beauty Tips.” The “Fun Tips” provide not-so-known facts about food, health, herbs, alternate recipe ideas, and/or cooking techniques. The “Beauty Tips” enable home chefs to use the same natural ingredients, as in their dishes, to create easy and natural at-home-spa treatments. I love it.

Herbs to Get You Ready for the Season

As the holiday season is upon us and then, all of a sudden Valentine’s Day, I thought it was quite fitting to quiz Christianne on what herbs are best suited to peak love and happiness. Because after all, who doesn’t want to fall in love (whether for the first time … or all over again) this time of year? But, better yet, who doesn’t want to be happy during this joyous season full of family, friends, and loved ones.

Here, Christianne explains how and why these five herbs can boost your mood and your love life.

For Love and Happiness: Five Herbs That Can Boost Your Mood and Your Love Life

By Christianne Klein, Author of Christianne’s Herbal Kitchen: Fresh Herb Recipes for Body and Soul

Herbs are not only a great flavor enhancer for delicious meals, but herbs have also been used in a variety of ways for thousands of years to enhance emotional well-being. Many herbs directly interact with our own body chemistry. Some herbs can lift our spirits by lowering cortisol levels, or help raise serotonin levels. A few herbs are even rumored to put men and women in the mood for romance! By understanding the effect of certain herbs, foods and spices, you can actually create dishes that can boost your mood and your libido.

Here are a few herbs that can boost your mood and your love life with the chemical explanation of how and why they help.

Rosemary:  Rosemary enjoys a reputation as both a love herb and a mood-boosting herb. Ancient portraits of Aphrodite, the Greek Goddess of Love, show both myrtle and rosemary draped around her body. Not surprisingly, rosemary’s reputation as an aphrodisiac followed suit. For centuries, rosemary would be used as a head garland for brides in wedding ceremonies. Recent studies show rosemary is also effective as a stress buster and mood booster. Some studies have shown that rosemary helps lower cortisol levels.  Higher than normal cortisol levels are associated with extreme agitation or the “fight or flight” response.

For a rich rosemary flavor, try Christianne’s Steak with Rosemary-Thyme Cabernet Peppercorn Sauce.

Lavender: Like rosemary, lavender does double duty as a happiness and love herb. It has been used for thousands of years as a calming and soothing herb. Recent research suggests that the scent of lavender alone increases serotonin levels circulating throughout the body. Serotonin is also known as the neurotransmitter associated with a “happy” mood.  The Smell and Taste Treatment and Research Foundation also found that the scent of lavender arouses men more than nearly any other aroma in the world. In fact, the seemingly strange combination of pumpkin pie and lavender aromas showed the greatest increase in arousal in their study.

For a cheering and calming tonic, try Christianne’s cocktail recipe for Lemon-Orange Lavender Spritzer.

Basil: Basil’s ability to promote circulation helped lead to its reputation as an aphrodisiac. In many cultures, including ancient Rome, basil was a symbol of love. Recent research has also shown that the holy basil variety can help lower cortisol levels, which can lower stress and boost your mood.

Love Basil? Try Christianne’s appetizer recipe for Roasted Tomato, Basil and Burrata Bruschetta.

Cilantro/Coriander Leaf: Cilantro, also known as coriander (leaf) or Chinese parsley, has long enjoyed a reputation as a “stimulating” herb. In the classic book, Arabian Nights, the seeds were used as an aphrodisiac, a claim which helped to establish coriander’s reputation as an herb that promotes sexual desire. Some suggest that when consumed in large quantities, the seeds of cilantro (coriander) can actually have narcotic qualities.

Mint: Mint’s reputation as an aphrodisiac dates back as far as ancient Greece. Aristotle reportedly warned Alexander the Great to keep mint tea away from his soldiers during campaigns since he believed it would lead to distractions. The belief in mint as an aphrodisiac is based in part on its powerful stimulating and cooling properties.

Try Christianne’s “love” recipe, Broiled Salmon with Mango Jalapeno Mint Salsa (see below). It contains both mint AND cilantro.

The “Love” Recipe: Broiled Salmon with Mango Jalapeno Mint Salsa

By Christianne Klein, author of Christianne’s Herbal Kitchen: Fresh Herb Recipes for Body and Soul

This dish has such a delicious combination of flavors. The fresh mango, mint and cilantro add a tasty herb sweetness to the salmon while the jalapeno adds just the right amount of heat. If you don’t like salmon, use the mango salsa on chicken, instead.

Serves 4

Ingredients:

• 1 large mango, peeled and diced
• 2 tomatoes, seeded and diced
• 1/4 cup red onion, diced
• 1 large clove garlic, minced
• 1/2 jalapeno, seeded and minced
• 1/4 cup fresh cilantro, chopped
• 2 teaspoons fresh mint, chopped
• 1 tablespoon fresh lime juice
• 1 1/2 tablespoons extra virgin olive oil
• Sea salt to taste
• Freshly cracked black pepper to taste
• 4 (6-ounce) salmon steaks

Preparation:

1. Combine ingredients (except salmon) in small glass or other non-reactive bowl. Set aside, or cover and put in refrigerator.
2. Turn on oven broiler and leave door ajar to vent. Line broiler pan with foil. Broil salmon steaks on prepared pan for 8-12 minutes or until just opaque in center. To serve, top broiled salmon with salsa.

Beauty Tip: Having a bad skin week? Cook the Broiled Salmon with Mango Jalapeno Mint Salsa recipe! Salmon is rich in omega-3 fatty acids, which are healthy powerhouses that help to reduce inflammation and can add a glow to your complexion. Salmon is also a fabulous source of protein and vitamins. The mango salsa is packed with nutrients and antioxidants, so you’ll be taking care of your body while eating a delicious meal.

Bottom Line: If looking for an easy-to-use cookbook that offers healthy, delicious, nutrient-packed recipes and utilizes only whole, natural, non-processed foods, while maximizing the medicinal and healing properties of herbs—all while providing health and beauty tips—then Christianne’s Herbal Kitchen: Fresh Herb Recipes for Body and Soul is your match!

To purchase an autographed copy of Christianne’s new cookbook, Christianne’s Herbal Kitchen: Fresh Herb Recipes for Body and Soul, go to TheHerbCookbook.com

I challenge you to sit back—just for a moment—and think about all the things in your life that you’re grateful for.

This may sound crazy in today’s text-message crazed world (yes, I’m guilty too), where a phone call seems largely invasive, or perhaps too personal, and email is verging on formal. Today, it’s very rare for us to take even five minutes and ask, “What am I thankful for?” As a society, we’re driven to constantly be thinking about moving forward, pushing ahead, and forging that next step. When this happens we lose sight of the here and now, causing us to never truly be satisfied. And to put it bluntly, that just sucks.

Now, I’m not saying don’t strive towards that next move. Because if that stops, then your mornings are going to end up looking pretty bleak. But, I am saying to enjoy all the little—and big—things that come along the way to get you to that goal, or next step. Or, to at least learn from them. In other words, appreciate the present too, especially around the holidays, where everything seems as one big blur—from family dinners to work gatherings. Or else, you’re missing out on life.

Ultimately, my fair readers, I challenge you to appreciate the present. And since, I practice what I preach … here I go …

Some Things I am Thankful for

This year I have a lot to be thankful for. Here are a few items:

• My family: Anyone who has ever met me will tell you, straight up, that I love my family. Yes, everyone loves their family, but I couldn’t do without them. There is not a single day that I don’t talk with a sister, grandma, Nana, parent, cousin, aunt, uncle, or now, second cousin. We’re a big bunch and if I tell someone something, that typically means about three of them already know what’s going on before I even tell them! For example, when I bought my ticket to London, several months ago, I told my mother and literally, within a day, three cousins knew, one grandmother, both sisters, and my father. My takeaway: if you don’t want anyone to know something, don’t tell a single member of my family … hahaha … just kidding … no, actually, this is quite true.
• That I was home this year: I lived in Boston a little over seven years and came back to the Bay Area about a year-and-a-half ago for a job and guess what? … My family. I feel blessed that I came home when I did because I was able to spend the remaining few months with my grandfather before he passed away. He was the hardest-working man I ever met in my life and was generous to boot. His parting words were, “Corinne, now you listen to me, you take care of yourself now, you hear me, you take care of yourself now.” So, to this day, I strive to do that as well as care for everyone else around me because I know he would.
• My friends: Gosh, everyone is all over the globe now, but we still all stay in touch. These core people are like gold to me. I pick up the phone, or we meet for dinner or lunch and in an instant they know how to pick me up or celebrate the good. Thank you.
• My body’s abilities: I can lift heavy objects (ok … semi-heavy, depending on who you’re talking to), run a half marathon, hike a mountain, walk up the Eiffel tower without wheezing to death, or workout with “the guys” in my gym and stick with them. I truly appreciate what my body enables me to do and will honor it by staying fit and active the rest of my life.
• My clients: I’m always touched by the kind words from clients. It literally fills me with joy when I see that someone has overhauled their life. That they are actively leading—and better yet—spreading a healthy lifestyle. One of my clients became so inspired that he started his own garden  and then got his girlfriend in on it too. He lost over 40 pounds and she lost over 30 pounds, and they’re both still going. Another finally found peace with food. Food was no longer her enemy. It was fuel to live a healthy happy life. I love it. This is what I live for. Someone once told me I have a purpose (possibly one of the best compliments of my life), and I believe it’s helping others find health within themselves. Yet, not only do my clients bring me joy, they inspire me to be a better person. Their motivation pushes me to take everything from my counseling to workouts to the next level.
• Food: Point blank, I feel extremely blessed to live in such a fine city where I can and am able to get some of the freshest produce and food around—anytime.
• People that smile and open doors: I like people, and I adore friendly people. And friendly people who smile? Oh, they’re the best. These people brighten my day. And then when they open doors or car doors, say please and thank you, send thank you notes (if warranted), or show their mannerly ways by watching out for me, I’m delighted. I’m fortunate to have so many people in my life on a daily basis who do just this. Thank you for caring.

What are You Thankful for?

This Thanksgiving I challenge you to focus on the positives in your life. Take five to ten minutes to sit and think about what you’re thankful for. Heck, write it down. And, let me give you some little words of wisdom. If you find that you’re thankful for people in your life, tell them! Trust me, you’ll light up their day. Too often we go without expressing thanks to those in our life that mean so much to us. This year, let them know. I bet that they’ll be pretty thankful—and happy. And in return, you’ll be quite thrilled by their response. I promise you. Just do it. And by the way, just so you know, happier people just so happen to live longer, stress-free lives, so you’re really doing something for your health and theirs. Now, that’s healthy living.

So—what are you thankful for?

First things first, it’s good to recognize that all this stuff will be there. You simply need a game plan for what you know will work for you to avoid it. For some, they are adamant about going “cold-turkey” with all treats and sugar. I don’t suggest doing this, as once you have that strict off-limits mentality with foods, they most often become more appealing, and you end up binging. The mental block has made that food more tempting. What’s that phrase again??? Why, yes, “You always want what you can’t have.”

Portion & Eat Clean the Majority of Time

Thus, my words of wisdom to you are, if you really want a treat, go ahead and have it. But, have a reasonable portion (i.e. 5 Hershey Kisses instead of a whole chocolate bar or 1 a quarter of a cinnamon bun instead of a whole monstrous one that your coworker brought in). If you start fantasizing about it, you’ll likely binge later. Not good! One 70-calorie Lindt chocolate is better than a 1,400 calorie bag of them. Also, make sure you really want it! Do something else for 15 minutes (check email, talk with friends, read, etc.), then, if you come back and you’re still fantasizing about chocolate or whatnot, have a small piece or portion—and here’s the clincher—enjoy it!

When you’re trying to lose weight or simply maintain a healthy weight, the key here is to stick to one daily treat per day (again, when you really want it) that is about 100-150 calories, depending, and to “eat clean” the rest of the day. For example, if you have oatmeal with berries and an egg for breakfast; a turkey sandwich on whole-wheat for lunch; almonds and berries for a snack; and for dinner, ½ cup brown rice, 4 ounces of chicken, and 1-2 cups of roasted broccoli, a small treat won’t do you in. In fact, it may help you from overdoing the treats or junk later. Basically, if you eat healthy 90% of the time and 10% is your daily treat, you’re A-okay, baby!

Tips to Staying on Track

• Keep up a regular eating pattern. Don’t skip meals and snacks in order to “save up” for later. You’ll screw your metabolism and overeat at your next meal—not ideal for weight loss.
• Prepare ahead. Think ahead and prepare! If you’re hungry and not prepared, you’ll go off track, eating whatever is around.
• Measure. Portions matter, point blank. Brown rice, olive oil, and nuts are healthy, but 1 cup of brown rice=200 calories; 1 tablespoon of olive oil=120 calories; and ¼ cup nuts=200 calories. If trying to whittle that middle, portion control is pertinent and most have no clue as to how much they’re truly eating before measuring.
• Fill up. A protein and fruit or veggie should be at every meal to help fill you up before filling you out! Think protein and produce first.
• Keep grains and carbs whole. They have much more fiber and nutrients to satisfy you! Think quinoa, whole-wheat pasta, sweet potatoes (they’re a complex starch along with other taters), and brown rice.
• Listen to yourself. Indulge when you REALLY want something and keep it small!
• Find motivation. Keep motivating pictures and phrases in your kitchen, dresser, etc.
• Plate all of your food! No eating out of large containers.
• Start tracking. Writing down your food and portion sizes, so you can see what is really going on can be a huge eye-opener.
• Be conscience and a mindful eater. Are you full, hungry, satisfied? Pay attention and listen to your body.
• Have a GAME plan! Envision what you will do before you arrive to that party or start your day. Some of the best athletes do this before a competition (envision success that is), and ya know what? They succeed. Do it.

Just because Halloween is over, it’s no reason to ditch that pumpkin you bought for decoration! It made a great decoration, but let it give you a little more before you’re done with it. While those big pumpkins are great for spooky faces and roasted pumpkin seeds, it’s the smaller (impossible to carve) pumpkins you want to be eating… YES! I said eating. Since the idea of throwing away perfectly good food seems like a crime, why should we look the other way when it comes to pumpkin? Too difficult? Think again—it does take a little time but it is not hard at all!

First of all, if the pumpkin has been sitting outside, make sure it hasn’t been tampered with or chewed by animals—eww. If it has, permission to toss/compost. Otherwise, give the pumpkin a good rinse to remove any dirt particles. After that, cut the pumpkin in half. This takes a little muscle, but isn’t too difficult. Then cut off the stem.

Now you have an open-faced pumpkin with all the inside goodness staring you in the face. With a spoon, scrape out all the seeds and stringy pulp until the just the meaty inside of the pumpkin walls is left. Don’t toss those seeds!!

Pumpkin seeds are a delicious fall food with fabulous nutrients like magnesium, phosphorous, iron and copper. If you really don’t like seeds, ask around to see if your friends want them—I know I’d jump at any seeds that would get thrown my way. Rinse the seeds and remove all the pumpkin pulp. Toss with your seasoning of choice (a sprinkle of salt and pepper for me), spread on an oiled baking sheet and roast. The seeds should take about 10 minutes in a 350 degree oven, giving them a shake half way through. The seeds will be golden but not yet brown. Pumpkin seeds are perfect as a small snack, a salad topper or even a trail mix addition!

Now back to the pumpkin.

There are many ways to cook the pumpkin—microwave, on the stove, or in the oven. I like to toss it in the oven, open side facing downwards, in a pan with a little water to prevent the pumpkin from drying or burning. Bake at 350 degrees for 45 – 60 minutes. The pumpkin should be fork tender. Remove from the oven, let cool and then scoop out the pumpkin meat into a bowl. (Permission to toss or compost the pumpkin rind, granted). This will give you a few cups of fresh pumpkin. You can either puree it or just mash it. While it does take some time, it’s not difficult to do. In order to give credit when it is due, canned pumpkin is definitely a great alternative to fresh cooked pumpkin. But in an effort to be less wasteful, make use of that pumpkin you already bought!

Some great ways to use pumpkin puree are in soups, stews, oatmeal, pancakes, dips and more. Not ready to eat the pumpkin yet? Put the homemade pumpkin puree in the freezer to use in your Thanksgiving recipes—which is just around the corner.

Seize the opportunity to waste less and get more from your pumpkins! For some great ideas on how to use fresh pumpkin, check out October’s Recipe ReDux collection

Alexandra Oppenheimer, RD, CDN is a New York-based Registered Dietitian and NYU Masters candidate. While she promotes optimal nutrition, she encourages cooking and eating enjoyable foods—which do not have to be opposing concepts. She is always happy to share helpful and healthful information whenever possible. To learn more about Alex, visit her site Ambitious & Nutritious.