lifestyle – Move Well with Amy Rizzotto

April 5, 2013

Turmeric and Thyme Baked Potato Chips

If you follow health news, you’ve probably been inundated by now with revived exuberance for the Mediterranean diet [exhibit A, B and C]. Last month the New York Times reported, “About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals.” The study yielding these impressive results was even cut short because the results were so decisive that researchers found it unethical to continue.

To me, this diet just plain makes sense. Why? Because it’s not really a diet, it’s a lifestyle, and one that is pretty easy to maintain. Unlike other diets, the Mediterranean diet is not very restrictive and has a vast array of menu options to keep you interested and satisfied for the long haul. I would, however, add whole grains into the mix as they’re an important part of a well-balanced diet. Additionally, I encourage anyone without a lactose allergy to fit in some low-to-no fat dairy products. This is especially important for women as we need anywhere from 1,000 to 1,200 milligrams of calcium each day.

The bottom line for a healthy heart and happy stomach: pick up some good olive oil, lay off the red meat (for the most part), enjoy some delicious salmon with a side of asparagus, and grab yourself a glass of wine. I think I could get used to this kind of lifestyle.

And finally, in the spirit of the Mediterranean diet, here is a great snack and/or appetizer recipe for you to try. Buon appetito!

Turmeric & Thyme Baked Potato Chips

What You’ll Need:

2 tbs olive oil
1 tsp ground turmeric
1 tsp dried thyme leaves
1/2 – 1 tsp sea salt
1/4 – 1/2 tsp ground cayenne
6-8 organic red-skinned potatoes (each about the size of two golf balls)

How to Make Them:

Pre-heat oven to 400°F
Slice potatoes 1/8″ or slightly thinner on a mandoline.
Toss potatoes with all other ingredients in a large bowl.
Arrange slices in a single layer on a cooling rack set atop a baking sheet (this allows air to crisp the chips 360°)
Bake for 20 min, flip, then bake another 20 min.

[Serves 6-8 as an appetizer; approx 160 cal per person]

I like to pair them with Trader Joe’s Cowboy Caviar or a nice mixed olive tapenade. These would make a great app for any dinner party, potluck or tailgate.

December 20, 2012

MoYoga Power Lunch Plan (PLP)

We’ve all read the articles and listened to the NPR story about how sitting at a desk all day is bad for your health. Studies show that sitting for extended stretches can disrupt metabolic function leading to a variety of ailments. One study in particular found that sitting for 11 or more hours per day increased the risk of death by 40%, regardless of other activity levels.

When I started to hear these grim predictions–in my mind akin to those for the end of the world as we know it–I saw a big, glitzy Vegas billboard flashing “Welcome to the rest of your life. You are S.O.L. suckers. ” So, are we truly shit out of luck?

Fear not my fellow office drones, you are not doomed to this fate. How come? There are a lot of things you can do to counterbalance your sedentary occupation. From sitting on an exercise ball instead of a desk chair (all the cool kids are doing it) to breaking up your day with a couple 15-minute walks, it may be easier than you think to transform your daily routine for better health. While it is the small things like those I just mentioned that will make a difference in the long-term, if you want more immediate results–more energy, burning off those omnipresent holiday cookies, etc–the bottom line is you need to get up and move. To help you with this try my work-week, Power Lunch Plan (PLP). And yes, I did just create my own acronym…this is D.C. after all.

The Urban Dictionary defines ‘Power Lunch’ as the following:

A gathering of co-workers or of mostly young male corporate douches (see yuppies) for a 3-hour lunch on the clock that includes such things as a motorcade of Lexus and BMW automobiles, motivational speakers, cheers, steak, and talk about something like the “bottom line” or bonuses or something. Supposedly a motivational event, but usually turns out to be a feast of gluttony and ruined neckties. Newly motivated and encouraged participants are expected to go back to the office and make phone calls and fire off emails and achieve results, but most usually end up at a local boozer and get tanked before happy hour even starts.

My version of the power lunch is quite different. It’s all about using your precious lunch break a few times a week to get up and get moving.

MoYoga PLP*:

30 min interval training on a treadmill, 5 min cool down, 5 min stretching, 3 days a week:

Begin at 4 mph, incline level 10 for 2 min. Increase to incline level 12 for 2 min. Increase to incline level 15 for 2 min.
Reduce incline to 0 and increase speed to 7.5 mph (or a comfortable running–not jogging–pace for your body) for 2 min. Increase speed to 8.5 mph (or a challenging running pace for your body) for 1 min. Reduce speed to 6.5 mph (or an easy running pace for your body) for 1 min.
Reduce speed to 4.1 mph, incline level 13 for 2 min. Increase to incline level 15 for 2 min. Decrease to incline level 13 for 2 min.
Reduce incline to 0 and increase speed to 7.5 mph (or a comfortable running–not jogging–pace for your body) for 2 min. Increase speed to 8.5 mph (or a challenging running pace for your body) for 1 min. Reduce speed to 6.5 mph (or an easy running pace for your body) for 1 min.
Reduce speed to 4.2 mph, incline level 15 for 2 min. Decrease to incline level 12 for 2 min. Decrease to incline level 10 for 2 min.
Reduce incline to 0 and increase speed to 7.5 mph (or a comfortable running–not jogging–pace for your body) for 2 min. Increase speed to 8.5 mph (or a challenging running pace for your body) for 1 min. Reduce speed to 6.5 mph (or an easy running pace for your body) for 1 min.
Do 5 min cool down followed by at least 5 minutes of stretching.

Do this workout on three lunch breaks a week for a month and I guarantee you’ll look better and feel much more motivated for the second half of your workday. Your boss will be amazed at how breaking a sweat will boost your afternoon productivity.

Use the impending doom that is the predicted end of days as motivation to start making healthy, lifestyle-changing decisions for your lunch breaks today. No time like the present, right? And when the world doesn’t magically implode tomorrow (knock on wood), use your renewed sense of gratitude for the ground beneath your feet to take out your own personal insurance policy for a happier, healthier more energetic future.

* Unfortunately your ability to try my PLP is contingent upon access to a gym in or nearby your office. Luckily, for many folks in D.C. employers are wising up to the importance of providing employees access to fitness facilities.

November 11, 2012

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?

October 29, 2012

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!

September 25, 2012

Lean, Mean Moderation

In a recent yoga training, we discussed in-depth the concept of duality. In the context of spirituality, it is often synonymous with a dichotomy such as right versus wrong, or good versus evil. Yoga—which literally means to “yoke”—is all about overcoming these everyday dualities through union. Broadly extrapolating this concept, I’d say we create these black and white scenarios in all aspects of our lives. Consequently, our understanding of things like good nutrition and optimal exercise becomes limited to extremes, and excludes the important acknowledgment and application of moderation. Moderation is a theme I will often come back to in this blog. On this sunny fall afternoon, however, I’d like to focus in on protein and carbs.

In the health world, more often than not, carbs are demonized as the enemy of a lean, mean physique. Diets like Atkins and South Beach expound varying degrees of anti-carb sentiments. From the kitchen in my office to the lounge area at my yoga studio, I overhear people all the time boasting about how they haven’t touched a carb in a week, or ate nothing but chicken breasts and steamed broccoli for dinner last night (boring!). Their audience inevitably nods in complicit condemnation of these evil nutrients and most likely has gnawing guilt over the delicious Taylor’s sub or Georgetown cupcake they devoured that day.

Dave-Dreas-Carbohydrates — Credit: Dave Dreas

Here’s where I’d like to weigh in: carbs are not the enemy. In fact, I hate to break it to you, but carbs, fat and protein can all make you gain weight. That’s because our cells can only take so much of any one nutrient before they reach capacity and store the surplus as fat. Therefore carbs are not necessarily the culprit. Instead, overeating–i.e. excess calories–is what’s gonna get you every time. Moreover, if you’re an athlete, or do daily endurance or high-intensity exercise, your body needs carbs. They are the body’s first go-to for energy when you hit the field, pavement or mat and will be key to your performance.

That being said, not all carbs are created equal. Research indicates it’s best to limit high-glycemic index (HGI) carbs–think candy, cookies, and anything white and doughy. This is because your body burns through those in no time, rapidly leaving you lethargic and hungry. On the other hand, low-glycemic index (LGI) carbs–think most fruits and veggies, yogurt, beans and quinoa–are often fiber-filled and take much longer to break down, warding off hunger and keeping your energy levels up for a longer period of time. Post workout, your body needs to replenish its glycogen levels, so either go for LGI carbs or combine healthier HGI carbs with lean protein (e.g. a mango banana smoothie with protein powder). For athletes those options truly are six-of-one/half-dozen-of-another, as you don’t really have to worry about HGI carbs. For the rest of us, when it comes to recovery, I’d recommend sticking with LGI carbs whenever possible. Tip: for post-yoga refueling I make sure to pack an apple or banana (which, p.s., is a borderline HGI fruit) to tide me over until I can get a good, balanced meal in.

For more info on the differences between HGI and LGI fruits or veggies, click here.

In my opinion, the most important thing to keep in mind is that while these are sound nutrition principles worth understanding, life has to be about moderation. I love bread. I eat toast almost every morning, bake my own loaves on the weekends (recipe to come!) and even do the inexplicable Italian thing of eating bread with my pasta. If you truly dislike carbs or have a gluten allergy then, absolutely, steer clear. Otherwise, if you’re more like me, don’t go cold turkey because your diet will be unsustainable. Fuel your body’s daily needs with good carbs and savor those tastier treats periodically. Life is to be enjoyed.