Tag: detox

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Avoid the Travel Trap & Pack Your Snacks

If you have a job like mine where you travel regularly, it can be hard to maintain a healthy diet when it comes time to hit the road (or skies). You no longer have the guarantee of a refrigerator to store fresh food, a good grocery store to purchase fruits and veggies, or a stove to prepare your own meals. Most of the time you will be forced to eat out and make the best choices possible. One way to avoid ordering a massive meal every time you sit down is to bring along your own snacks. Keeping tasty and nutritious snacks on hand will help keep you satisfied in between meals so you don’t become blinded by hunger, throwing your normally healthy habits out the door. Below are some of my favorite snacks to pick up before a long plane ride (such as the one I’m on as you’re reading this) or a day of racing around to different meetings with no time for a break.

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To honor spring and healthy, beautiful skin, I packed these tasty detoxifying snacks:

1. Pepitas: Also known as pumpkin seeds, pepitas are one of my go-tos for skin detox. Pumpkin seeds are packed with the beautifying mineral, zinc, and essential fatty acids including omegas 3, 6, and 9. They also help reduce inflammation in the body.

Go for the raw, unsalted variety to get all the benefits without any added down-sides.

2. Edamame Hummus w/ Baby Carrots and Radishes: Baby Carrots are plentiful in skin-beautifying Vitamin A in the form of beta-carotene. Vitamin A is found in many skin creams and treatments in the form of retinol, but ingesting it is still the best way to get that glow from the inside out.  Radishes are high in sulfur, silicon, and Vitamin C, which work together to boost collagen, strengthen skin, and stimulate the circulatory system. And Edamame Hummus from Trader Joe’s? Well that’s just darn tasty.

3. KIND Bars: I love KIND Bars because they are gluten-free, and most varieties are also wheat- and dairy-free. They are non-GMO, have simple and natural ingredients, and boast at least 5g of dietary fiber (approximately 20% of your RDA). They are delicious and more satisfying than chalky protein bars with a million ingredients.

So before your next trip, stock up on the good stuff and arrive at your destination feeling a heck of a lot better than if you’d gone for that blueberry muffin or five-dollar foot-long.

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My Top 5 Green Smoothie Recipes

It’s officially Cherry Blossom season here in the District, which means spring (real spring, not teaser spring) is just around the corner! To honor the onset of my favorite time of year in DC, I thought I’d share 5 of my favorite “Greenie”recipes. My Greenies are healthy vegan  smoothies that bring together fruit, dark leafy greens, plant-based protein and nutritional superfoods in one tasty and satisfying blend. At under 400 calories for 16oz of smoothie (that’s two full glasses!), all of these recipes are are great way to start your day. They’re also packed with dietary fiber (thanks to the flaxseed and chia seeds in there) and protein to keep you full and focused. Best of all, they have anywhere from 3 to 5 servings of fruits and veggies so by the end of breakfast you’ll have either met or surpassed your recommended daily intake. Now, that’s no excuse to eat junk for the rest of the day, but it is mighty nice to know that you’re giving your body much of what it needs for optimal function from the get-go. Also, studies show that if you start your day with a healthy breakfast you’re less likely to be obese, more likely to have good/stable blood glucose levels (and consequently more energy and less moodiness), and less likely to be hungry later in the day.

If you’re not a fan of almond milk substitute your favorite unsweetened rice, hemp, soy, coconut or skim milk, or try fat-free plain Greek, soy or coconut yogurt in lieu of almond milk yogurt. Coconut water is another good liquid to swap, just beware of its sugar content. Several brands really jack that up. My favorites are Blue Monkey, C2O, and–la crème de la crème–100% Raw Coconut Water.

 

 

(1) Banana-Berry Breakfast Greenie:

  • 8 oz unsweetened almond milk
  • 1 banana
  • 1 cup frozen whole strawberries
  • 2 handfuls baby spinach
  • 1 tbs almond butter
  • 2 tbs ground flaxseed
  • 1/2 tsp ground cinnamon

287 calories, 14g of dietary fiber, and 10g protein per serving.

(2) Blueberry-Kale Protein Greenie:

312 calories, 22g of dietary fiber, and 27g of protein per serving.

(3) Blueberry-Beet Power Greenie:

  • 8 oz unsweetened almond milk
  • 2 medium beets (boiled)
  • 1 cup frozen wild blueberries
  • 2 handfuls baby spinach
  • 1 tbs grated fresh ginger
  • 1 tbs fresh lemon juice
  • 3 tbs hemp protein powder
  • 2 tbs ground flaxseed

319 calories, 21g of dietary fiber, and 25g of protein per serving.

(4) Pineapple-Mango Vitamin-C Greenie:

  • 8 oz unsweetened almond milk
  • 1 cup frozen mango
  • 1 cup fresh or frozen pineapple
  • 2 handfuls of kale
  • 1 tbs chia seeds
  • 1/2 tsp ground cinnamon

341 calories, 13g of dietary fiber, and 10g of protein per serving.

(5) Dark Cherry Goji Greenie:

381 calories, 21g of dietary fiber, and 25g of protein per serving.

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10-Day Cleanse: The Recap

For those of you that did this cleanse, kudos. It’s not easy to follow such a strict diet for 1 day let alone 10–not to mention all of the advance planning, grocery shopping and cooking involved!

I designed this cleanse as a way to strip down what you put into your body and re-start your daily nutritional intake with a clean slate. As you gradually add back in various foods, you gain a better awareness of what energizes your body and makes you feel your best. Some of you may have noticed that your body functions better on less caffeine, less gluten, and/or less meat. Or perhaps you realized the opposite–that your energy levels were far better with coffee, bread and/or animal proteins. Whatever the outcome, doing this helps us tune into our bodies and better understand how to strike the balance between what we crave and what truly nourishes us.

I did not design this cleanse for weight loss, and while you may drop a few LBS if you follow through with it, it’s not about that. If you want to slim down, I’m a firm believer in combining regular exercise and healthy eating as part of your lifestyle. Any cleanse is a temporary intervention, and in this case a reset for your body’s daily dietary intake. In other words, it’s not a panacea. By removing the processed foods, added sugars and salts, and copious quantities of meat with which we so often inundate our bodies, you can begin to understand exactly what your body needs versus what boredom, sadness, and many other emotional drivers tell us it wants.

I’m a big believer that food should be enjoyable but hopefully those of you who try this cleanse will attest that these recipes are pretty darn tasty. I’m not saying you have to eat a vegetarian, gluten-free, dairy-free diet to be healthy–because let’s face it, you’d miss out on a lot of amazing eats that way–but hopefully this will empower you to make better choices for you and your body long term.

One last thing I wanted to share based on my experience with this cleanse, pay attention to my initial warning and do not work out during the first 2 days of this cleanse as there is little to no protein to help you rebuild your muscles. I don’t want you doing damage to your body by improperly preparing it for exercise and recovery. If you feel the need to work out days 1-2, do some restorative yoga, stretching, or take a long walk.

If you did try out this cleanse I’d love to hear from you. What was your experience like? What changes did you notice in your body? Would you recommend this to a friend?

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10-Day Cleanse: Recipes (8-10)

Kale Citrus Salad with Chickpeas

Ingredients:

  • 1 orange, squeezed (4 tbs)
  • 2 tbs apple cider vinegar
  • 2 tbs sesame oil
  • 1 clove of garlic, minced
  • 1/4 tsp cayenne pepper
  • black pepper (and salt for the non-cleanse version)
  • 2 cups of curly kale or dinosaur kale
  • 1 cup red cabbage, shredded
  • 1/2 red onion, thinly sliced
  • 1/2 red pepper, thinly sliced
  • 2 tangerines, peeled and separated into sections
  • 2 tbs sunflower seeds
  • 1 tbs sesame seeds
  • 1 cup chickpeas

How to make it:

  1. In a large bowl, squeeze fresh juice of one orange and add apple cider vinegar, sesame oil, cayenne pepper, black pepper and 1 clove minced garlic. Whisk to combine.
  2. In same the bowl, add kale and cabbage. Massage the dressing made in step 1 into the leaves of the kale and shreds of cabbage for at least 2 minutes. Let the kale to sit and marinate for 30 min or more.
  3. Add shallots, red pepper, tangerine sections, sunflower seeds, sesame seeds and chickpeas and toss to combine.
  4. Let the whole salad marinate in the fridge overnight, then enjoy!

Warm Vegetarian Quinoa Salad

Ingredients:

  • 3/4 cup quinoa, uncooked
  • 1 1/2 cups water
  • 1 tbs coconut oil
  • 1/2 eggplant, diced
  • 1 small zucchini, diced
  • 2 cloves of garlic, diced
  • 1/4 tsp chili powder
  • black pepper (and salt for the non-cleanse version)
  • 1 red bell pepper, diced
  • 1/2 cup red kidney beans
  • 1/2 cup chickpeas

How to make it:

  1. In a medium saucepan, toast quinoa over medium-high heat for 1-2 min, being careful not to let it burn. Add water, bring to a boil, then reduce heat to a simmer and cook for 15 min or until all water is absorbed.
  2. While quinoa cooks, heat coconut oil in a large sauté pan over medium heat. Add diced eggplant and zucchini and cook for 7-8 min, or until veggies are tender. Add 2 cloves minced garlic and cook for another 2-3 min. Remove from heat.
  3. When quinoa is done, remove from heat. Add sautéed veggies to quinoa, add black pepper and chili powder, and give it a good mix. (Note: when you’re not on the cleanse, add salt–it’ll taste yummier)
  4. Wait 5-10 minutes then add diced red pepper, red kidney beans, and chickpeas to the quinoa mix.
  5. Taste for seasoning, adjust, and enjoy!
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10-Day Cleanse: Recipes (5-7)

Here are the recipes you’ll need for days 5-7 of my moderate cleanse. The hummus is super yummy (and pink!) and the Lentil salad is super hearty–especially compared to the rabbit food of days 1-4. Enjoy! (Oh, and pictures to come!)

 

Two-Bean Garlic Hummus

  • 1 ½ cups pinto beans, drained and rinsed
  • 1 cup red kidney beans, drained and rinsed
  • 1 ½ tbs coconut oil
  • 2-3 tbs fresh lemon juice
  • 1/2 tsp cumin
  • 1/4 tsp chipotle pepper flakes
  • 1-2 cloves of garlic, crushed
  • 1/2 cup water (or more if needed to blend)

Combine all ingredients in a food processor and blend until smooth. This will keep well in the fridge for up to a week. You may need to add a dash more lemon juice right before serving to brighten it up a bit and bring out all the flavors.

Lentil Salad with Sun Dried Tomato Dressing

  • 1/2 lb dried lentils
  • 4 cups of water
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1 shallot, diced
  • sun dried tomato dressing (see below)
  • 1 small container grape tomatoes, halved
  • 1/2 cup shredded basil

How to make it:

  1. In a large saucepan, bring 4 cups of water to a boil. Reduce to a simmer and add lentils. Cover and cook for 20-25 minutes until lentils are tender but not falling apart.
  2. While the lentils are cooking, prepare your Sun Dried Tomato Dressing but combining all ingredients (below) in a food processor and blending until smooth.
  3. Remove lentils from heat and strain.
  4. In a large bowl, pour dressing over lentils and coat evenly. Mix in your diced cucumber, red bell pepper, and shallot.
  5. When ready to serve, mix in your grape tomatoes and shredded basil (I like to keep this separate until I plate so they stay fresh and don’t make the salad mushy).

Sun Dried Tomato Dressing:

  • 10-12 sun dried tomato halves
  • 1 garlic clove
  • 1/2 cup of apple cider vinegar
  • 2 tbs lemon juice
  • 1/2 cup of fresh basil leaves
  • 1/2 cup of cold pressed extra virgin olive oil
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10-Day (Moderate) Cleanse

I’ve wanted to try a detoxifying cleanse for some time now, but just couldn’t wrap my head around trying to function while only consuming some purportedly magical concoction of water, lemon, maple syrup and cayenne pepper in an attempt at pursuing the so-called  Master Cleanse. If you’re like me and lead an active and busy lifestyle, it would be nearly impossible to follow most detox programs without feeling drained or hangry the entire time.

Moderation and feasibility in mind, I’ve devised a cleanse that keeps it real and keeps you functional.  I am not a nutritionist (yet!) or doctor, but I have done my fair share of research. The first two days of this cleanse are 100% raw–intended to scrub out your digestive track the natural way–and all but the final day are in keeping with a vegan diet.

This is a great way to give your system a reset as the seasons change. That being said, while following this please listen to your body. It’s normal to feel hungry at times (especially during days 1-4), but do not starve yourself. If your body is telling you to increase portion sizes, do it. Also, WARNING: do not work out during the first two days of this cleanse as there is little to no protein. I don’t want you doing damage to your muscles. If you desperately need to exercise days 1-2, do some restorative yoga, stretching, or take a long walk. Mainly, avoid any high-impact activities, weight training, or isometric training.

THE PROGRAM:

(The meals below are guidelines. Feel free to use the fruits, veggies, nuts, and whole grains you like best. For example, if you can’t find kale, use any other dark leafy green.)

Day
            Allowed Suggested Meals
1 whole fruits &veggies
  • Breakfast: blueberry beet smoothie w/ grated ginger and lemon
  • Snack: apple w/ cinnamon
  • Lunch: baby arugula w/ mushrooms, grape tomatoes, cucumbers, yellow bell peppers, carrots
  • Snack: ½ avocado w/ apple cider vinegar
  • Dinner: ½ roasted squash w/ diced onions & cayenne inside; steamed broccoli
  • Dessert: 5-6 figs (or any sweet, whole fruit)
2  whole fruits &veggies
  • Breakfast: blueberry beet smoothie w/ grated ginger and lemon
  • Snack: apple w/ cinnamon
  • Lunch: baby arugula w/ mushrooms, grape tomatoes, cucumbers, yellow bell peppers, carrots
  • Snack: ½ avocado w/ apple cider vinegar
  • Dinner: ½ roasted squash w/ diced onions & cayenne inside; steamed broccoli
  • Dessert: 5-6 figs (or any sweet, whole fruit)
3 whole fruits &veggies; and seeds & nuts
  • Breakfast: pineapple banana kale smoothie w/ ground flaxseed
  • Snack: orange slices
  • Lunch: baby spinach, 2 tbs walnuts, 1 tbs pumpkin seeds, strawberries, mushrooms
  • Snack: ¼ cup raw almonds (unsalted)
  • Dinner: grilled eggplant, portobella mushroom, and red pepper skewers; side spinach salad w/ sunflower & pomegranate seeds (apple cider vinegar for dressing)
  • Dessert: raspberries (or any sweet, whole fruit)
4  whole fruits &veggies; and seeds & nuts
  • Breakfast: pineapple banana kale smoothie w/ ground flaxseed
  • Snack: orange slices
  • Lunch: baby spinach, 2 tbs walnuts, 1 tbs pumpkin seeds, strawberries, mushrooms
  • Snack: ¼ cup raw almonds (unsalted)
  • Dinner: grilled eggplant, portobella mushroom, and red pepper skewers; side spinach salad w/ sunflower & pomegranate seeds (apple cider vinegar for dressing)
  • Dessert: raspberries (or any sweet, whole fruit)
5 whole fruits &veggies; and seeds & nuts; and beans
  • Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk )
  • Snack: apple w/ cinnamon
  • Lunch: arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion
  • Snack: baby carrots & homemade white-bean hummus
  • Dinner: warm lentil salad w/ chickpeas
  • Dessert: ½ mango w/ cayenne (optional)
6  whole fruits &veggies; and seeds & nuts; and beans
  • Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk )
  • Snack: apple w/ cinnamon
  • Lunch: baby arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion
  • Snack: baby carrots & homemade white-bean hummus
  • Dinner: warm lentil salad w/ chickpeas
  • Dessert: ½ mango w/ cayenne (optional)
7  whole fruits &veggies; and seeds & nuts; and beans
  • Breakfast: mixed berries w/ 2 tbs soaked chia seeds, slivered raw almonds, and almond milk (substitutes: coconut, soy or hemp milk )
  • Snack: apple w/ cinnamon
  • Lunch: baby arugula w/ roasted root veggies (roasted w/ only coconut oil)—carrots, parsnips, sweet potato, red onion
  • Snack: baby carrots & homemade white-bean hummus
  • Dinner: warm lentil salad w/ chickpeas
  • Dessert: ½ mango w/ cayenne (optional)
8  whole fruits &veggies; and seeds & nuts; and beans; and whole grains
  • Breakfast: oatmeal (or quinoa) w/ fresh blueberries, cinnamon, 2 tbs chia seeds (or ground flaxseed) and 1 tsp maple syrup
  • Snack: orange slices
  • Lunch: kale salad w/ chickpeas
  • Snack: ½ avocado w/ apple cider vinegar
  • Dinner: warm quinoa salad w/ grilled eggplant
  • Dessert: ½ mango w/ cayenne (optional)
9  whole fruits &veggies; and seeds & nuts; and beans; and whole grains
  • Breakfast: oatmeal (or quinoa) w/ fresh blueberries, cinnamon, 2 tbs chia seeds (or ground flaxseed) and 1 tsp maple syrup
  • Snack: orange slices
  • Lunch: kale salad w/ chickpeas
  • Snack: ½ avocado w/ apple cider vinegar
  • Dinner: warm quinoa salad w/ grilled eggplant
  • Dessert: pear slices (or any sweet, whole fruit)
10  whole fruits &veggies; and seeds & nuts; and beans; and whole grains; and eggs
  • Breakfast: egg-white omelette with spinach, tomato, mushroom & spices; ½ avocado sliced
  • Snack: ½ cup mixed berries
  • Lunch: kale salad w/ chickpeas
  • Snack: ¼ cup raw almonds (unsalted)
  • Dinner: warm quinoa salad w/ 1 poached egg
  • Dessert: pear slices (or any sweet, whole fruit)

Suggested Shopping List:

  • Salad greens: baby arugula and spinach
  • Salad fixings: mushrooms, (grape) tomatoes, cucumbers, bell peppers (any color), carrots, avocados, and any other raw veggies you like
  • Meaty veggies: eggplant, portobello mushrooms
  • Fruits: blueberries, strawberries, raspberries, bananas, apples, oranges, mangoes, pineapple, pears, peaches, plums, figs, etc
  • Hearty greens: kale (mustard greens, collard greens and swiss chard work too)
  • Root vegetables: parsnips, turnips, sweet potatoes, beets, carrots
  • Squash: butternut and acorn
  • Nuts (all unsalted, raw): almonds and walnuts preferrably
  • Seeds (all unsalted, raw): pumpkin, sunflower, chia (whole or ground), flax (ground)
  • Whole grains: quinoa and oatmeal (other good ones include faro & barley)
  • Proteins: pinto, kidney, black, or butter beans; lentils; chickpeas; eggs
  • Flavoring: onions, garlic, ginger, cinnamon, cayenne pepper, and any other spices you like
  • Acids: lemons, apple cider vinegar
  • Oils: coconut oil (or cold-pressed extra virgin olive oil if you can’t find that)
  • Sweeteners: maple syrup (or raw honey)
  • Beverages: unsweetened green, white, and herbal teas; water!
  • Liquids: almond, hemp, coconut or soy milk

The No-Nos:

  • Salt
  • Coffee and black tea
  • Sugar (except small quantities of maple syrup or raw honey)
  • Oils (except small quantities of coconut oil or cold-pressed extra virgin olive oil)
  • Refined Starches (a.k.a. “empty calories” like white bread)
  • Booze (sorry kids–if you need a little sauce before going out, try kombucha)

I’ll be sharing recipes and insights over the course of the next 10 days, so stay tuned!

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Beet & Black Rice Risotto

Another one of my twisted classics, this beet and black rice risotto will deliver the same satisfying, creamy comfort of a traditional risotto with some major health upgrades. Believe me, my genetics (and last name) make me a ‘rizzotto’ expert.

Let me drop some knowledge on you. Beets are packed with vitamins A, B (1, 2 and 6) and C–take that common cold! They also contain phytonutrients, naturally occurring chemical compounds with demonstrated antioxidant, anti-inflammatory and detoxification properties. Stemming from this burgundy root vegetable (pun intended) are its greens, which boast a higher concentration of iron than spinach.  They are also an excellent source of calcium, magnesium, copper, phosphorus and sodium. Not to be neglected are the mighty nutritional characteristics of black rice (which actually turns purple when cooked). By eating 10 spoonfuls of cooked black rice, you are ingesting as many anthocyanins (a potent antioxidant) as one spoonful of the well-known superfood, blueberries.

Now that you know how good the two main ingredients are for you, let me tell you how to make it! Bonus: this can be made vegan simply by omitting the optional goat’s milk gouda.

What you’ll need:

  • 1 cup black rice (I use Forbidden Rice)
  • 1 quart vegetable stock
  • 1 bunch beet greens, stemmed and washed
  • 2 tbs extra virgin olive oil
  • 1 large yellow onion, coarsely chopped
  • 2/3 cup arborio rice
  • 4 garlic cloves, minced
  • 3/4 cup dry white wine
  • 3 large beets (~1 lb) roasted, skinned and diced (Note: advance prep time needed!)
  • Salt & pepper
  • 2 tbs finely chopped Italian basil
  • OPTIONAL:1/2 cup goat’s milk Gouda cheese, grated

How to make it:*

  1. Before tackling steps 3-8, wrap your beets in foil and roast in an oven pre-heated to 350°F for 45 min-1 hour. When you can stick a fork in and pull it out with ease, they’re done. Immediately remove them from the foil and dunk them in cold water.  Use a spoon to pull the skin away, dice them up and set aside.
  2. Additionally, you’ll need to pre-cook the black rice. To do so combine with 2 cups water in a saucepan, add salt to taste and bring to a boil. Reduce the heat, cover and simmer 30 to 40 minutes, until all of the liquid has been absorbed by the rice. Remove from the heat and let sit for 10-15 min.
  3. Now, onto the main attraction. Bring vegetable stock to a simmer in a saucepan. Season with salt & pepper and reduce heat to low.
  4. Take your washed beet greens (you could also use swiss chard), stack them up and cut crosswise into 1/2 inch strips. Set aside.
  5. In a large saucepan–I use my Le Creuset 5 qt. dutch oven–heat the oil over medium heat and add the onion. Cook until the onion begins to soften (~3 min) and add the arborio rice and garlic. Cook until the grains of rice begin to crackle (~3 min).
  6. Here comes the labor of love part. Add in the wine and cook over medium heat, stirring constantly. When the wine has almost evaporated, stir in a ladle of the simmering stock (enough to just cover the rice). Cook, stirring continuously, until it is just about absorbed. Add another ladle of the stock and continue adding and stirring like this when the rice is almost dry for 10-15 min.
  7. Add in the greens, the diced beets and black rice and continue adding more stock, stirring often, for another 10 minutes. If all goes as it’s supposed to you’ll know because the arborio rice will be chewy but not hard in the middle–not soft like steamed rice. If it is still hard in the middle, continue adding stock and stirring for another 5 minutes or so. Add salt to taste.
  8. When the rice is properly cooked, add a generous amount of pepper, stir in another 1/2 cup of stock, the goat Gouda (again, optional) and the basil. Remove from heat. If the risotto isn’t creamy, add a little more stock, stir for another 5 min and serve.

*Disclaimer: this, like all risottos, is a labor of love. Definitely allocate at least an hour to make this from start to finish–and that doesn’t include the prep step of roasting the beets.

Adapted from Martha Rose Shulman’s “Black Rice and Arborio Risotto With Beets and Beet Greens” featured in NYT on Sept. 4, 2012.