Zoodle Lasagna Recipe #JERF #recipe

serena and da zucchiniI roll deep with some pretty awesome dietitian friends who are just as obsessed with veggies as *moi*. One of said friends went on a little weekend vacay last Thursday. When she left her beautiful garden, the zucchini you see in that there pic was too itty bitty to be picked! Four days later she returned and had a HONKER zucchini on her hand. Its safe to say my darling friend has a green thumb :)
Um, what’s a gal to do with a honker zucchini?! Give it to me, of course!
Once in my possession, the Italian in me couldn’t stop thinking of the possibilities. Zucchini makes for an excellent pasta replacement, and that mondo zucchini was the perfect width for LASAGNA NOODLES! Also, I happened to have tons of extra goat cheese from a weekend picnic the week prior, so lasagna was never not happening.
This lasagna was super easy to make. The hardest part is optional, and its not really hard, just requires some prep. In order to keep the lasagna from getting too soggy, its a good idea to “salt” the zucchini for a few hours before baking it. Once all the excess water is removed from the zucchini, they’re truly the world’s best veggie for fakin’ pasta.
Mangia!!!

Zoodle Lasagna
Author: 
Recipe type: Dinner, Gluten Free, Grain Free, Vegetarian, Primal
Cuisine: Dinner
Prep time: 
Cook time: 
Total time: 
Serves: 9 generous slices
 
Ingredients
  • 1 very large zucchini or 4-5 medium zucchinis
  • Salt ** OPTIONAL
  • 3 ounces goat's cheese
  • 15 ounces ricotta
  • 1 egg
  • 1 onion, diced
  • 2 cloves garlic, diced
  • Fresh basil, chopped
  • 1 tsp oregano, 1 Tbsp garlic powder, 1 tsp black pepper
  • 32 ounces organic tomato sauce
  • 1 cup parmesan cheese
  • 4 cups kale (or other dark green leafy), chopped & wilted over low heat in a pan
Instructions
  1. OPTIONAL: To salt the zucchini: Slice zucchini lengthwise in thin, ¼" thick strips. Place in a colander and coat with salt to drain for 6-8 hours. Prior to using the zucchini for the recipe rinse with cold water to remove excess salt. Squeeze the zucchini slices in a clean dish towel to remove excess water.
  2. Preheat oven to 375*
  3. In a bowl, combine ricotta, goat's cheese, egg, garlic, onion and spices. Mix well.
  4. In a baking pan, pour ⅓ of the tomato sauce to cover the bottom of the pan.
  5. Place zucchini slices on top, lay them parallel to the long side of the baking pan.
  6. Coat with approximately half of the ricotta mixture.
  7. Top with ~1/3 of the sauce. Place additional zucchini on top.
  8. Coat the zucchini with the other half of the parmesan mixture. Top with sauce.
  9. Mix kale and parmesan cheese, sprinkle on top.
  10. Bake for 50 minutes

And just sayin’– leftovers tastes AMAZING cold from the fridge the next  morning. #spokenfromexperience

Choosing Nutrient Dense Carbohydrates

union marketThere’s been a lot of press about low carbs diets lately; and I admit that I probably have contributed to the hype, because I fully and most completely do not endorse a diet with more than 50% of energy coming from nutrient poor “whole grains” (which tends to be the recommendation of the Standard American Diet).

That said; carbs are a necessary, delicious and micronutrient rich source of calories that should be a part of most people’s diet (there’s some therapeutic indications for ketogenic or very high fat, low carbs diets; but chances are you’re not one of those people). Besides micronutrient content, carbohydrates provide appropriate energy for sprint/endurance athletes, help modulate hormones (including inactive to active thyroid hormone conversion), provide beneficial antioxidants and simply help a lot of people feel their best.  The thing is; everyone’s “carbs sweet spot” varies. And quality, timing and quantity do matter.

Conditions which may warrant lower carbs intake (like, <150 grams/day carbs mostly from nonstarchy vegetables) include polycystic ovarian syndrome or those with poor glycemic control. That said, carb quality remains important. Naturally skinny, super active, those with thyroid conditions may warrant a higher carb intake, But once again, quality remains key.

The thing is; the perfect “macronutrient distribution” for you is going to be unique and ever-changing. Lifting heavy things? You’ll need to amp up the protein. Doing tons of sprint, quick movements? You’ll need additional carb. Spending a ton of time logging endurance miles? You may benefit from a load of medium chain triglycerides to help prevent you from “hitting the wall” mid-run. On The Running Lifestyle Show, the host always says “Every BODY is different.” And that’s totally true.

pancakes cherries breakfastBut getting nutrient dense carbohydrate, alas, is the key to eating carbohydrate and keeping your body insulin sensitive. Nutrient rich carbs provide a great source of carbohydrate, but also fill your beautiful bod with micronutrients such as minerals and vitamins. Remember, each time you eat, a chemical reaction happens to convert that potato into usable/stored energy; and that chemical reaction “costs” nutrition. We don’t want to consume mineral/vitamin-poor foods that “cost” our body nutrition without repleting it.

See below for some examples of nutrient rich carbs (this list is by NO MEANS exhaustive!)

Nutrient Rich Carbohydrate

Plantains / 62 gm per cup

Sweet Potato / 58 gm per cup

Chickpeas / 45 gm per cup

Black Beans / 41 gm per cup

Yam / 37gm per cup

White Potato / 27 gm per cup

Parsnips / 27 gm per cup

Butternut Squash / 22 gm per cup

Onion / 21 gm per cup

Beets / 17 gm per cup

Carrots / 13 gm per cup

Pumpkin / 12 gm per cup

1 Glass Organic Milk/ 12 gm per cup

Spaghetti Squash / 9 gm per cup

Overindulging On a Schedule to Keep Your Summer Body Slim :)


photo 1Its summer. Okay. Maybe not officially, but it sure as heck feels like it. Since May, my social calendar has been packed to the brim with birthday celebrations, excursions to Miami and the Jersey Shore, and LOTS of “Woah, its 9pm, barely dark outside and still warm enough to rock a tank with shorts- let’s celebrate with beer.”

Paired with a knee injury, this has led me to notice some undesirable changes in my physique. Don’t get me wrong, I am ever the hugest fan of my body (I think its important for ALL women to shower their human-form with love and affection)…but I just know that its not what it was, let’s say, a month or two ago.

Since I know I eat pretty cleanly when I’m living my normal life, I know I need to bust out the ole’ iPhone calendar and get a handle on my social calendar and when I choose to overindulge.

See, I totally don’t believe in deprivation. I totally believe that being relaxed about “diet rules” is the only way to guarantee a lifetime of adherence to a healthy way of eating, but I also know that addictive (literally, addictive– wheat, sugar, excessive salt and trans fats can wreak havoc on the dopamine centers in your brain!!!!) foods can make even the cleanest of eaters reach for the bread/candy a little too often.

So, whether you plan your activities via Google Calendar, your iPhone calendar, or a good ole’ fashioned planner, its time to lay down some healthy food rulezzz.

seared salmonAnd its simple. Choose 3-6 events a month where you’re going to shrug your shoulders and bend the rules. At the other events, enjoy yourself (OBVI) but do so by getting dressed up, inviting a sessy date, hobnobbing with your best friends, & try and stand steer clear of the tempting foods. Fill up on a balanced snack loaded with nonstarchy veggies, lean protein and healthy fat beforehand so you can stare any food in the eye and walk away like it ain’t no thang.

And! MOST IMPORTANTLY, no guilt. No beating yourself up. Noooooo self-loathing. Its summer- and you’ve got the rest of your life to get that perfect balance just right!

 

Does Whole Milk Have Less Sugar than Low Fat? #Nutrition

IMG_3033On the most recent episode of The Running Lifestyle Show, Kari and I discussed which milk is most healthful. You can listen in here, or I’ll just cut to the chase. I’m a big fan of organic, pastured cow’s milk. But coconut milk, hemp milk and almond milk are pretty cool too for those who are sensitive to dairy.

But peeps be confused about cow’s milk. I am constantly being asked whether whole milk has less sugar than nonfat milk, or if low fat milk has more protein than whole fat milk.

And, guess what?! I LOVE CLEARING UP SOME NUTRITION CONFUSION. Let’s talk milk.

The reason there’s so much confusion about how percent fat in cow’s milk affects protein and sugar content is simply a matter of percentages. SO, because skim milk has 0 calories from fat, that means 54% of its calories are from carbohydrate and the rest from protein. However, since whole milk has 72 calories or 49% of its calories from fat, it appears that there’s less carbohydrate in whole milk because “only” 35% calories are from sugar. However, all ze milks have the same ~12 grams of sugar per cup.

So, stay cool. And remember:

Of the cow’s milks, all the fat percentages have 12 grams of naturally occurring carbohydrate from lactose and 8 grams of protein. The amount of fat varies, but the amount of protein and carbohydrate is ALWAYS the same. Also, while milk gets a lot of press for being a “high protein” food– notice that it actually has more calories from carbohydrate than protein :)

Let’s talk fat. And why, sometimes, its a good idea to reach for whole milk over skim milk.

First of all, we all know I’m a proponent of dietary fat because it keeps us satiated by slowing down gastric emptying.

But, if you (can afford to) choose organic, pasture raised milk; then puh-leaseeee reach for the full fat stuff!

Why? Because full fat dairy yielded from pastured cows is loaded with anti-inflammatory fat. Pastured dairy is packed with conjugated linoleic acid (CLA), about five times the amount of conventional milk! This is pretty nifty because literature suggests CLA’s potential for disease prevention, including inhibiting tumor development and reducing risk for cancer, inflammation (all my fellow runners are gona’ loveee dis), and heart attack. CLA may also help slow or delay the onset of Type 2 diabetes by increasing our body’s sensitivity to insulin. (3,5) UM, I LOVE DECREASING THE RISK OF DIABETES. ALWAYS. I’m about that life.

Okay, guys, so run, be free, YOU ARE NOW ENLIGHTENED! All the (cow’s) milk have the SAME amount of PROTEIN and CARB– its the fat content that varies– and, I argue more importantly, the fat quality that varies.

REFERENCE

“Conjugated linoleic acid in adipose tissue and risk of myocardial infarction,” Smit.,L.A., et al. Am. J. Clin. Nutrition, May 2010.http://www.ajcn.org/content/early/2010/05/12/ajcn.2010.29524.full.pdf+html

Simple Swaps for a Summer Bod #Health #TRLS

via Instagram http://ift.tt/1MQWdji

Summer is fast approaching and I’ve got three words for ya. ” THANK THE LAWD.”

 Its freaking April 8th as I write this and it was SO cold on my run today that I could NOT use my hands. I’m going to complain. A lot. Because, UGH. I thought it was spring?
The cold weather makes it hard to stay on your sexy body game, because,  let’s be honest, when its cold outside even I know its hard to resist a TV-a-thon and chocolate.
But! Summer aside, robust health and bountiful energy are amazing to experience all times of year, but especially when swimsuit season is a hop, skip away.
Let’s talk simple swaps you can make to contribute to a thinner, healthier, and more energetic summer-time-you.

1. Top salads with distilled coconut oil or olive oil and vinegar

Okay, duh. We all know salads are healthy and swapping salad for pasta at lunch is a great choice, but tdid you ever step back and wonder what the heck you were dumping all over that bounty of greens?
If you take a hot second to glance at the ingredient list of your salad-dressing-of-choice you may be SHOCKED to see inflammatory-promoting oils as some of the first ingredients. Since obesity is a disease of inflammation, we certainly don’t want to add a whole load of canola oil, soy bean oil, vegetable oil or corn oil to our plate of salad! And don’t even get me started on any oil which has been partially hydrogenated or hydrogenated. 
Instead, stick to monounsaturated fat olive oil, which actually mobilizes fat from your midsection, or distilled coconut oil which may help your body preferentially burn fat for fuel.
2. Wrap that sandwich in a collard green of honker proportions
Skip the nutrient poor, carb laden bread for a low cal, crispy, nutrient rich collard green. One of the least expensive veggies in the store, collards can easily replace wraps and bread. Simply cut out the stem and layer collards on top of each other so the hole where the stem once was is covered. Now load it up.
Collards are sturdy, so they can handle a delicate turkey and sprouts sandwich, as well as a hefty beans & cheese burrito (YUM).
I can’t mention their nutrient density without allowing them a little moment in the limelight. Collards are terrific sources of vitamin A (which helps eyesight and is a powerful antioxidant to fight aging), and as a member of the cruciferous veggie family, we know it rocks awesome cancer fighting effects from all those powerful glucosinolates.
3. Skip calorie containing bevvies
This is a hard one for me, because I totally admit to lovingggg some cream in my coffee. I can totally drink it black, but heavy cream and coffee is soooo delish.
That said, a lot of people find that drinking calories is not as satiating as consuming them in a solid form. So even though grass fed cream can be a wonderful way to add balance to a meal lacking in nutrient rich fat, a lot of time the cream is really just my little way of overindulging rather than adding balance to a meal. Its your call.
Creamer aside, calories can sneak into beverages through soda, sugar/agave/honey sweetened tea or coffee, juice (YES! even organic, cold pressed, $35 a cup juice), andddd juice (I just really do not like juice!).
When its time to really delve into perfecting nutrition for a special occasion or to fit into a teeny weeny red bikini, get calories from solid noshes instead of liquids.
My favorite trick for this is seltzer water plus tea bags. I loveeee infusing seltzer with fruity tea by steeping cold seltzer with a bag for approximately ten minutes, then sipping on an herb infused faux-soda.
4. Snack on fat
You guys probs weren’t expecting this one, but I find that snacks are farrrr too often filled with nutrient poor, carb laden food choices.
200 calories of popcorn versus raw almonds or sliced avocado or raw cheese? Um, the fat filled foods win every time. Dietary fat delays gastric emptying and will help you eat less at your next meal. Also, dietary fat does not elicit an insulin response, meaning that while your body is consuming calories from the snack, metabolically fat burning can still be taking place (depending on when and what you consumed at your last meal).
5. Sprint!
Okay, so this one isn’t really a nutrition recommendation, but one of the best ways to SCORCH fat is to SPRINT! With your doctor’s permission, choose a mode of sprinting: running, eliptical-ing, stair master, stationary bike, spin bike, whatevs.
Then, alternate between super fast, heart-speeding, sweat-inducing intervals for 20-60 seconds and rest periods. Do this for ten minutes a few times a week (for those of you who are “fat adapted” or trying to become “fat adapted” this would be a great time to do a fasted workout!).
I’m not an exercise professional, so check out Ben Greenfield’s website for interval training tips cause he’s profesh (and kind of cute).

Foods That Love Your Heart #HeartHealthy

cherries & chocolate–Let’s be honest for a sec. Boys are unpredictable. Girls be cray.

 

This Valentine’s Day, the only one you can trust with your heart is FOOD. That’s right, ya heard me; nourishing, nutrient dense food is all I am looking for this Saturday.

Let’s talk about why we should even give a flyin’ fig about heart disease. Um, well maybs because, according to the CDC, someone has a heart attack every 34 seconds…and someone dies of heart disease every 60 seconds. Scurry stuff right thurr.

[Although, At least that means if you have an ex-lover you’re wishing ill this Valentine’s day, there’s a chance he or she will have a heart attack in the next 34 segundos.

34…33..32…just kidding!]

All kidding aside, let’s get back to food. Because it’s delicious. And it’s guaranteed to do your heart goodddddd! And luckily, its all the delicious food.

— Nuts! In the randomized, controlled PREDIMED study of over 7,000 people, the intervention group provided with the Mediterranean diet and nuts had over a 13% decrease in diastolic and systolic blood pressure!! That’s more than the group who was receiving a Mediterranean diet with an emphasis in EVOO! (1)

And, even more interesting, that’s a greater effect than reducing salt intake has on blood pressure. So eat yo’ nuts

— Dark Chocolate! In a study of 60 young, healthy individuals provided with a measly 10 grams of dark chocolate daily, they reaped benefits of decreased blood pressure and decreased arterial stiffness. Make sure you choose chocolate with greater than 75% cocoa content and read the ingredients for the word “alkali!” If the cocoa has been processed with alkali, then the polyphenol (antioxidant content) has been ruined and its no bueno! (2)

Red wine! I was shocked at just how powerful the studies suggest the active polyphenol, resveratrol, packs on the human body! One to two glasses of red wine (usually, one for females and two for men) has been associated with increased good cholesterol (HDL) and decreased blood pressure. (3)

Coffee and Green Tea! Lawdy, Lawd—there’s nothing I lurveee more than a piping hot cup of tea on a colddd February day. Right now I am addicted to licorice tea (which supports adrenal glands and incidentally metabolism!).Coffee and green tea are loaded with catechins, a type of flavonoid which has cardioprotective effects.

Consumption of greater than five bags of green tea or 1-2 cups of coffee daily have been associated with improved insulin response (which means better blood sugar control and decreased systemic inflammation) as well improved endogenous nitric oxide production.

We’ve talked about how I adoreeee EnergyBits because they promote nitric oxide in the body. Nitric oxide promotes vessel dilation and decreased blood viscosity, thus its gona keep ya’ from having a stroke. Thanks. I’ll take it.YUM. YUM.

All I know, is I can’t wait to warm up by the fire with dark chocolate and red wine this V-Day and fantasize about the beautiful, beating heart that lives within me; and cherish a loved one.

Happy Valentines Day, my lovely friends!

Xoxo,

Your Go-To Real Food RD

Coconut Cauli & Shrimps #Recipe #RealFood

I want summer.

I want grilled pineapple and ocean spray in my hair. I want all my freckles to pop because, try as I might, I’ll inevitably get sunburned. I want to run along the ocean in a sports bra. I want it to be daylight until 9pm. I want to wear shorts and big earrings. Ummmm, I really just want summer.

In the interim, however, there is snow and ice.

So we are all in dire need of delicious food.Coconut Cauliflowr & Shramps

This, my darling friends, is a warm, filling recipe loaded with nutrient density and deliciousness that won’t keep you from daydreaming about your healthy body in a bathing suit this upcoming swimsuit season (I swear– it will be here sooner than we think!). The cauliflower gets almost gooey, but the shramps* stay nice and crisp. I really don’t cook shramp* enough considering how simple & easy they are to cook.

Okay. I am rambling. I think my brain is still frozen.

Eat Coconut Cauli and Shramps until your blue in the face (cause if you don’t the cold weather is gona turn yo’ face blue anywayyyy; oh snaapppp).

Coconut Cauli & Shramps
Author: 
Recipe type: Asian, Dinner, Fast and Easy dinner
Cuisine: Asian
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Ingredients
  • 1 Cauliflower, Shredded
  • 3 Cloves Garlic, Crushed
  • 1 Tablespoon Coconut Oil
  • ½ Canned Coconut Milk, Refrigerated
  • 1 can Shitakii Mushrooms, Drained
  • 1 ounce Gluten Free Tamari
  • 1 Tablespoon Chili Garlic Sauce
  • 1 pound Shrimp, Cleaned/De-stemmed
  • Basil, shredded
Instructions
  1. Shred cauliflower in a food processor to rice consistency.
  2. Add 1 Tablespoon coconut oil to a large pan, let melt.
  3. Add the cauliflower & garlic over medium heat, stir fry until softened and browned. About 5 minutes.
  4. Add coconut milk, mushrooms, mushrooms, tamari and chili garlic sauce. Add salt & pepper to taste. Stir & let simmer, then push to the side of the pan to make room for the shrimpies!
  5. Add shrimp to hot pan, top with salt & pepper, stir fry until pink.
  6. Serve topped with shredded basil.

*Um, I think its hysterical to refer to shrimp as “shramp.” Leave me alone. <3

Choosing Fabulous Fat (Cause #FatisPhat)

seared salmon

Would you like some fat with that fat? (Salmon, veggies cooked in toasted almond oil, covered in hemp seeds!)

Let’s bring the nineties back and say it with me:

Fat makes you phat.*, **

The thing about dietary fat is that its delish, it slows digestion which keeps you fuller longer, and the right kind of fat can fight inflammation. Since obesity, diabetes, heart disease, stroke and a whole host of other chronic diseases are all products of systemic inflammation in ze body, any opportunity we can take to zap that ‘ish is a great idea.

I eat a whole lotta fat. I eat loads of saturated fat in the form of grass fed butter, humanely raised bacon, free range eggs, coconut everything and dark 80% chocolate. I eat tons of monounsaturated fat in the form of black olives, avocados, macadamia nuts/hazelnuts and olive oil. And I scarf down healthy polyunsaturated fats in the form of almonds (or almond flour!), hemp seeds and fatty fish (tuna, salmon, sardines, anchovies, oh my!).

SO GUYS! Here’s a command: Eat a whole lotta fat, but eat a whole lot of the right kinds of fat. I think its high time for us to discuss this (even though we touched upon it on this and this episode of my all-time fave podcast, The Running Lifestyle Show!).

The thing about dietary fat is that while it can be a powerful source of anti-inflammatory mega-superpower, the bad kinda fat can be a super-duper-proinflammatory killah. The thing about fat is that it can literally change the makeup of your cell membranes, consequently changing the signals sent between cells. We want our cells shouting at the top of their figurative lungs, “ANTI-INFLAMMATION FOR ALL!!!” rather than “KILL ALL THE DNA! LETS AGE THIS &*^#!! LIGHT THIS BODY ON FIRE!”

YUP. Dietary fat has that kinda power. And this is why sometimes I choose low fat/non-fat foods over high fat, because the quality of the fat matters.

photo 2 (5)

This hilarious novel delves into the world of healthy fats!

Harmful polyunsaturated fats (PUFAs) are susceptible to going rancid and causing oxidative stress in the body. Much like you wouldn’t touch rotting, rancid leftovers from last Thanksgiving with a ten foot pole, you shouldn’t put easily oxidized, and highly processed, polyunsaturated fats into that sexy, healthy bod of yours. Back away from the corn, vegetable, soybean, safflower, canola oil as fast as you can. It can only cause harm. I love fat like a fat kid loves cake, but not in the wrong forms! 

Its worth mentioning that when animals (ie. cows, chickens) eat a diet high in corn and soy, the fat content of their meat, dairy or eggs actually changes to include more of these harmful polyunsaturated fatty acids. Its confusing because while I totally condone the frequent consumption of red meat, its with the caveat that I want you guys eating grass fed red meat. The grass actually changes the meat to have an anti-inflammatory ratio of fats, rather than pro-inflamatory.

jan 2014 018Polyunsaturated fat gets even more confusing because while some PUFA is harmful, other PUFAs are super, duper anti-inflammatory and wonderful for your body (see my faves listed above; ie fatty fish!). This is because different types of PUFA possess different susceptibility to becoming damaged, and send different types of signals after being incorporated into the cell membrane of your body’s cells.


While PUFAs are bad-news-bears, so are trans-fats.
I think we all know this already, because its one of the few nutrition-hypes that the media got right. Man made trans-fatty acids are found in hydrogenated oils (ie. hydrogenated vegetable oil or partially-hydrogenated shortening, etc) and actually decrease healthy cholesterol while increasing harmful cholesterol. YIKES. Hydrogenated fats are often found in processed-yadda-yaddas (ya know, the fake ‘ish that isn’t actually food) such as margarine, cookies, or packaged cakes.

I think this little lesson in baddddd fat is important because I spend a whole lotta time and energy battling the low fat phenonemon of our modern culture, but I don’t want you guys chowin’ down on the harmful ish. We’ll delve into why saturated, mono-unsaturated, and beneficial poly-unsaturated fats are so amaze-balls in a different blog entry. But this is a good place to start.

*(I’m a huge Insta hashtag fan of #FatIsPhat whenever I eat eggs with bacon)

**(Phat is another word for “cool,” for those of you are actually cool and have no clue what the heck the word phat means)

Zesty One Skillet Pan Seared Salmon

I think mid-January has given me a surrious case of the winter-lazies. Last week it was a STRUGGLE to get my butt out of bed in the AM to run. I skipped my Monday AND Friday early-AM run in lieu of an extra hour of sleep. No self-judgement here– but I definitely can tell that the winter doldrums are stirring.

There are weeks where I am all about that menu planning. Other weeks, I am all about stocking my fridge with as many organic veggies and wild fish/grass fed ground beef/free range eggs in the fridge and call it a week of speedy meals. Slaw, hot sauce, bacon and fried eggs never sound like a bad idea to me (even at dinner time!). And when I’ve gotta case of winter doldrums, I sort of rely on my primitive instincts and just grab a little somethin’somethin’ from the fridge and let creativity reigh.

How about you? Are you a menu planning extraordinaire? Or do you rely on lots of quick fix dinners?

So… here’s a peak into what my brain cooks up a midst the dullest time of year (BUT SERIOUSLY, UGHHH, HOW MANY DAYS UNTIL SPRING ALREADY?!)

seared salmon

Zesty One Skillet Pan Seared Salmon
Author: 
Recipe type: dinner, lunch, fast and easy
Cuisine: Asian
Prep time: 
Cook time: 
Total time: 
Serves: 1
 
Speedy weeknight meal, packed with healthy, anti-inflammatory, omega3 fatty acids. Z
Ingredients
  • Large, cast iron skillet
  • 2 Tablespoons Toasted Almond Oil
  • 2 Teaspoons Garlic (crushed)
  • 3" Ginger (grated)
  • 1 Onion (diced)
  • 2 cups green beans (cleaned, de-stemmed)
  • 1 package sliced mushrooms
  • Salt & pepper, to taste
  • Kelp granules, to taste
  • 1 Tablespoon Garlic Powder
  • 6 oz salmon, skin-on
  • Crushed Hemp Seeds
Instructions
  1. Place large skillet to medium heat over small pilot.
  2. Add toasted almond oil to skillet, let it heat up.
  3. Add garlic, ginger, onions until onions turn translucent.
  4. Add green beans, salt, kelp, pepper and garlic powder.
  5. Let the beans soften, about 3 minutes over heat.
  6. Add mushrooms and let them cook for about 4 minute to soften.
  7. Push the veggies to the side so its not directly over the flame, and, if able, shift the skillet to the side to further protect the veggies from the flame.
  8. Add a bit more oil to the exposed part of the pan.
  9. Place salmon on the oil, skin side down and let it cook for 5 minutes. Now its gettin' crisp-ay!! YUM!
  10. Flip and cook for an additional 2-3 minutes (maybe more if your salmon is thickkkk!)
  11. Throw a handful (or two!) of spinach on top.
  12. Shut the heat and let the spinach wilt.
  13. Serve, topped with crushed hemp seeds and additional kelp granules.
  14. VOILA! IODINE, SELENIUM, VITAMIN D, and OMEGA 3s to keep dat body fed and health!

 

Internal Cues and Eating– the Long Term Solution to Fat Loss

union marketI love when mass media admits that calorie counting, starvation and restriction are ineffective long-term solutions for fat loss. The May 2014 edition of Journal of the Academy of Nutrition and Dietetics had an awesome article on intuitive eating, A Review of Interventions that Promote Eating by Internal Cues.

The article basically discusses how “traditional diets that restrict energy, or particular nutrients, to induce weight loss have achieved little long term success. These programs have high attrition rates; participants rarely maintain weight loss and sometimes gain back even more weight than they lose during the program. In fact there is evidence that frequency of dieting is directly associated with weight gain.”

HM. THAT’S WHAT I BEEN SAYIN!

In fact, the article even goes as far as to say, “Researchers are now raising attention to the serious ethical concern with recommending diets for weight loss due to the long-term ineffectiveness and adverse effects.” Again. THAT’S WHAT I BEEN SAYIN!!!

scungelli and green beansInstead of focusing on obsessive behaviors where food and eating becomes the focal point of your life when you’re simply trying to obtain a lifetime of robust health. Lifetime of robust health does not equal obsessive behaviors. The Journal’s article focused on twenty peer-reviewed weight interventions that encourage people to eat according to internal signals to promote intuitive eating.

The Four Central Features of Intuitive Eating

  1. Unconditional permission to eat
  2. Eating for physical rather than emotional reasons
  3. Reliance on internal hunger and satiety cues
  4. Body-Food choice congruence

Of the twenty studies reviewed in the article, only one group ultimately had net weight gain, while everyone else had maintained weight loss or their previous body weight upon follow-up. Sort of make it seems like self-love and a non-obsessive relationship with food is the best way to achieve long term success in the world of love and food.

So now we come to the part where we’re like, um, but Serena, food is addictive, don’t you think I want to have a healthy relationship with food?

The article promotes using the four elements of Control Theory to promote a healthier frame of mind.

“First, behavior is a proactive choice rather than a reactive response to personal circumstances. Second, behaviors chosen in different situations are adaptive and likely to preserve the match between desired and perceived circumstances. Third, behavior must achieve a balance across the basic needs of survival, power/competence, freedom, love/belonging, and fun. Fourth, effective and lasting behavior is achieved when individuals are able to review and evaluate their circumstances and choose new behavior compatible with their perceptions.”

whole foodsI think that’s a pretty confusing way of saying that working with a counselor/RD can help you make realistic goals to change your current eating behaviors by working with you to establish a healthier relationship with food. Adapting a diet high in nutrient density will allow your body to naturally regain control of its physical cues for hunger and allow for “unconditional permission” to eat (because your metabolism will be healed and it will be able to take “hits” from unhealthy foods). And with healthy food choices, healthy life choices…next comes a healthy appreciation for your beautiful, strong body.