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Chew on this

17 Feb


Don’t eat so fast! Do you have a train to catch? Chew your food! How many times did you hear something like this as a kid (and now a an adult) sitting at the dinner table painfully getting through a family meal as fast as possible so you could get outside and play or plop down in front of the TV to catch the last quarter of the game.

Done reflecting??? Let’s move on to the punch line…

Well folks, I’m afraid to break it to you BUT your parents were giving you valuable disease fighting advice for free!!! (aka they were RIGHT)

I know what you’re thinking…  “I was starving and trying to quench my hunger” or “I was in a rush and didn’t want to skip a meal all together”

Regardless of the reason it doesn’t change the fact that it’s important to chew your food thoroughly.

Here’s why:

  1. Digestion is aided with the first chew.  Chewing tells your gut to get the juices flowing because food is on its way.
  2. Optimal Digestion. Proper chewing breaks down the food in the mouth so the gut can easily absorb nutrients without having to work overtime.
  3. Prevents Gas.  Swallowing food chunks that are too big can cause bacterial overgrowth and gas. If you have suffered from this or been around someone who has then you know it’s not pleasant.
  4. Prevents Overeating (aka weight gain).  Chewing more means eating slower and giving the body ample time to release and receive the proper signals related to hunger.
  5. Tastes better. Taking the time to chew gives you time to taste what you are eating.
  6. Stronger jawline. If all of the above reasons are not compelling enough then maybe a more defined jawline will nudge you to chew more. Chewing works out the masseter muscles.

Chew on it. Chew your food at least 20- 30 times until your food is emulsified and you can no longer identify the texture of what you are eating.

As always don’t take my word for it. Try it out and post your findings to comments….

n!

Ritu Riyat

Paleo Lobster Night!

10 Jan

I have to say I love lobster but it’s the type of meal that’ll break my piggy bank in no time! So you can imagine my joy when a good friend opted to cook me a Paleo bday LOBSTER dinner. What better way to ring in a bday than with a 2lb lobster sitting in front of me in my own kitchen- YUMMY!  The actual cooking part was not so yummy for me though. I realized I would have made a sucky Paleo Chick and would have either a. lived off of grass b. scavenged dead animals or c. found an awesome paleo dude to catch me some lobster (the more likely answer).  Once the lobsters made it to the pot it was smooth sailing. In 20 minutes I had a steaming hot lobster ready to be enjoyed. The great thing about fresh lobster is that it tastes delicious on its own, without any extra seasoning or sauces. The not so great thing is that it puts your CF skills to use with all the shell cracking and meat pulling involved. Nonetheless it was an amazing meal prepared in less than 30 minutes and it WON’T break the piggy bank! Recipe below.

Fresh lobster served with asparagus and shitake mushrooms

Lobster Preparation:

  1. Boil a pot full of water(enough to cover the lobster); add about 2 tbsp of sea salt
  2. Add lobster to boiling water and leave for 10 minutes for the first pound and 3 additional minutes for each additional points
  3. Drain the water and serve hot

Optional: Heat butter over flame and use as dipping sauce

Asparagus and Shitake mushroom Sautee Preparation:

  1. Add olive oil (or oil of your choice) to pan on medium heat
  2. Add 5 cloves of chopped garlic  and sauté 4-5 minutes until garlic is crisp
  3. Add asparagus and shitake mushrooms, sauté for 5 minutes
  4. Remove and serve as a side

n!

Ritu

Kale.Quinoa.Feta.

28 Nov

After a weekend of eating everything all at once I craved a simple meal. I found myself drawn to this bright green salad consisting of 3 basic ingredients: kale, quinoa, and feta. It doesn’t sound like the most filling meal but it was definitely the most “ful’filling meal. It is not the quantity of a meal but the quality that nourishes our bodies. Here is a break down of the nourishment my body recieved with each bite:

Kale: This green machines is high in fiber, and packed with vitamin A, K, and C. It is a source of omega 3′s which serve as an anti-inflammatory agents and its a superstar in the antioxidant arena

Quinoa: My protein powerhouse with 9grams of complete protein per cup and packed with vitamin B it serves as brain food, steering clear of the blood sugar roller coaster. The complexity of this carbohydrate aids in digestion and the vitamins activate the liver and stimulate detoxification. Let’s not forget it is a favorable source of calcium, magnesium, zinc and potassium.

Feta: Well, the greek eat it and its a big part of the Mediterranean diet, maybe they were on to something. Feta cheese is a great source of protein, has calcium and quite honestly tastes good. Optional of course.

To make this a super protein rich meal top it with some grilled chicken and enjoy the simplicity of these complex tastes. Your gut will thank you for giving it a vacation.

How is your meal nourishing you? Next time you eat a meal, look up the benefits of the ingredients.

nutritionize!

Ritu

Holiday tips and tricks

21 Nov


The Halloween costumes are packed away, the candy wrappers are cleaned up and out of site, and the holiday season is officially in full effect.  Although it feels like you have gained 5-10 lbs. over the holidays, studies show that the average weight gain is only about a pound or two. Seems harmless right? Wrong! Most people never lose the pound they gain and over time the pound add up. More importantly holiday behaviors can spike up stress levels, throw a wrench in exercise habits, and increase gluttony, overall leaving your body feeling exhausted and more susceptible to disease. But it’s not all bad news, if done right the holidays can be quite the opposite, leaving you feeling relaxed and rejuvenated – the trick is to have a plan in place. Here are some tips to keep you on track for the holidays. Remember to be completely honest with yourself during this time of the year, if you are prone to over eating or emotional eating then work on portion sizing so you don’t activate those triggers. You may have spent all year working on revamping your nutrition lifestyle; it’s time to put it to the test.

Here are some tips to think about.

  1. Planning ahead and be clear and realistic about how you will eat during this time. Allow for extra calories and giving into your cravings.
  2. If you really really want it, then eat it…
    BUT make sure it is the BEST and SAVOR it. This is one of my favorite rules. If you want a cookie or a cupcake then nourish your body with it but not just any cupcake from the local store, eat the $5 cupcake that is hand made with fresh ingredients and bursting with flavor and enjoy every bite.
  3. Stick with it. Attempting to not eat at all before or after these peak periods or events is not a good idea. This deprivation usually results in overeating later. Instead stick with your routine as closely as possible.
  4. Hunger or Craving? These cues are even more difficult to distinguish during the holidays when you are surrounded by visual food and engulfed in the smells. Maintaining a structured eating pattern can help to recognize the difference between hunger and craving, and to eat until no longer hungry rather than until full or over full. Check out the post on overeating.
  5. Choose the Best Bets on the Buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.
  • White turkey meat
  • Plain veggies
  • Roasted sweet potatoes (my favorite)
  • Defatted gravy
  • Green beans
  • Pumpkin pie sans crust ( its high in vitamin A and fiber)
  • Stuffing (see recipe below)
  1. Drink Water. I’m a big proponent of hydration for health. Drinking water lets you accurately assess hunger and keeps gut working efficiently. Also drinking water between alcoholic beverages keeps you sober and limits the intake. Also, drinking water between alcoholic beverages keeps you sober and limits alcohol calories.
  2. >PLAY! The holidays are a time for food, family and fun. Take the time to celebrate relationships with family and friends and do something active together. Going for a hike, having a football game, playing with kids, and even laughing and cooking together are all ways to keep moving.
  3. Relax. The most important tip of all is to take this time to let go of life’s stresses and relax the mind. Pamper yourself, take a few deep breaths, smile, and allow your body to rejuvenate. In the long run this will pay off.

What are you Holiday tips and tricks for staying healthy? Post to comments…

Recipe Rx: Gluten Free Stuffing


Stick with the program with this wonderful GF stuffing compliments of the Well Blog. Enjoy!

1 cup regular (golden) quinoa

3/4 cup black quinoa

5 1/4 cups water, chicken stock or vegetable stock

Salt to taste

2 tablespoons extra virgin olive oil

3/4 pound butternut squash cut in small dice

1 medium onion, finely chopped

1 cup diced celery

1 tablespoon fresh thyme leaves

2 garlic cloves, minced

1/2 cup lightly toasted pecans, coarsely chopped

1/3 cup dried cranberries

2 tablespoons chopped fresh sage

Freshly ground pepper to taste

1. Keeping the quinoas separate, wash in several changes of water. In separate saucepans, combine the golden quinoa with 3 cups water or stock and the black quinoa with 2 1/4 cups water or stock. Add salt to taste, bring to a boil, cover and simmer 15 to 25 minutes, until the quinoa is tender and the grains display a coiled thread. The black quinoa takes longer to cook, and the thread will not pop out of all of the grains. Drain through a strainer and return both quinoas together to one of the pots. Place a clean kitchen towel over the pot and return the lid. Let sit while you prepare the other ingredients.

2. Heat 1 tablespoon of the oil over medium-high heat in a large, heavy skillet and sauté the squash, stirring often, until it is tender and lightly browned, 15 to 20 minutes. Season to taste with salt and pepper and transfer to a bowl. Turn the heat down to medium and add the remaining oil and the onion. Cook, stirring often, until the onion begins to soften, about 3 minutes, and add a generous pinch of salt and the celery and thyme. Cook, stirring often, for 3 minutes, until the onion is completely tender and the celery is just tender, and add the garlic. Stir over medium heat until the garlic smells fragrant, 30 seconds to a minute, and transfer to the bowl with the squash. Add the quinoa and the remaining ingredients and stir together. Season to taste with salt and pepper. Transfer to an oiled or buttered baking dish and cover with foil.

3. Warm for 20 to 30 minutes in a 325-degree oven before serving.

Yield: Makes about 7 cups, serving 12 to 14.

Advance preparation: The entire dish can be made up to 2 days ahead. Cooked quinoa will keep for 3 or 4 days in the refrigerator and can be frozen.

Nutritional information per serving (12 servings): 173 calories; 1 gram saturated fat; 2 grams polyunsaturated fat; 4 grams monounsaturated fat; 0 milligrams cholesterol; 24 grams carbohydrates; 3 grams dietary fiber; 13 milligrams sodium (does not include salt to taste); 4 grams protein.

Know your body

14 Nov

Remember when you were a kid and your parents and every other adult around asked you where your nose was, and your toes, and just about every other body part? If you do remember then props to you, I think I must have blocked it out along with every adult asking me to sing and dance! In retrospect though it got me thinking that maybe they were on to something. Every day we get up, go to work, eat food, workout, socialize, sit down, sleep, and do it all over again. Have you ever stopped to wonder what makes it all happen? Yah we all learned where our nose and toes are but do you know where your spleen and gall bladder are, and more importantly how often do you stop to give these back office helpers some love?! After a hard work out we are told to stretch and foam roll the muscles or maybe get a massage every few weeks but what about after a big meal or last night’s hot dog challenge or raging party? How about a belly rub to activate the intestines and digestive system or a little kidney massage to get the toxins moving and let’s not forget a deep breath to add some fresh oxygen to the mix. I know what you are thinking… what is she smoking?! But hear me out… age old eastern medicine has been practicing this theory for thousands of years. The Chinese had the meridian philosophy and the Indians had the Ayurveda perspective but both said the same thing, every part of your body is connected and intertwined and just like our minds need a little push and motivation to get through the next mile on a long run, the intestines and kidneys and liver, etc. can increase THEIR performance with a simple acknowledgement. Next time you finish a big meal consider rubbing your belly and thanking it for its hard work! As always don’t take my word for it… try it out!

Just for fun, find a partner and ask them to point to the following, then you do it. Did you get it right? If not, take a moment to study the image below.

Body Part Function
Liver major filtering system and produces bile (important in digesting fats and neutralizing acid)
Spleen breaks down old blood cells and stores blood and assists in new blood production
Gall bladder the livers helper by storing the bile
Stomach acidic environment which breaks down food to be processed by intestines
intestines (aka gut) extract usable nutrients from food (very important for these to be healthy)
Lungs oxygenate the air and filter out environmental contaminants
Kidney filtering system and maintains electrolyte balance
pancreas helps the body run smooth by producing hormones and enzymes


Nutritionize!

Ritu Riyat

Fall is in the air

30 Oct

Even though the bay area has been experiencing some spring/summer like weather, the earth is expressing its fallness. Nutritionize strives to provide education that will optimize the way you look, feel and perform and its number one teacher is none other than nature. There is no science, equation, or research study that can beat the nature’s way, plus nature provides thousands of years of data! So what does nature say? eat with the seasons. It’s an age old tradition intrinsically followed by many cultures especially those that live off the land. If your goal is to be a modern hunter and gatherer then you got to know your surroundings. Eating with the seasons provides our bodies with the nourishment it needs to survive and thrive through the surrounding conditions whether it is hot, cold, wet, or dry.

Changes in growing conditions from spring to summer or fall to winter are considered essential for balancing the earth’s resources and its life forms. But today it’s so easy for us to forget about seasons when we eat! Modern food processing and worldwide distribution of food make foods available year-round, and grocery stores shelves look much the same in December as they do in July, with the only variable being price. Eating seasonal foods supports local farmers, provides nourishment, and is more affordable.

Here’s a general rule of thumb:

  • In spring, focus on tender, leafy vegetables that represent the fresh new growth of this season. The greening that occurs in springtime should be represented by greens on your plate, including Swiss chard, spinach, Romaine lettuce, fresh parsley, and basil.
  • In summer, stick with light, cooling foods in the tradition of traditional Chinese medicine. These foods include fruits like strawberries, apple, pear, and plum; vegetables like summer, broccoli, cauliflower, and corn; and spices and seasonings like peppermint and cilantro.
  • In fall, turn toward the more warming, autumn harvest foods, including carrot, sweet potato, onions, and garlic. Also emphasize the more warming spices and seasonings including ginger, peppercorns, and mustard seeds.
  • In winter, turn even more exclusively toward warming foods. Remember the principle that foods taking longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category including fish, chicken, beef, lamb, and venison. So do most of the root vegetables, including carrot, potato, onions and garlic. Eggs also fit in here, as do corn and nuts.

The easiest way to eat seasonal is avoid your local grocery store and hit the farmers market instead; they have the most in season varieties and are all locally grown. Plus you can chat it up with the farmer to find some new recipes.

For more information on what is in season in your area visit: http://www.eatwellguide.org/i.php?id=Seasonalfoodguides and click on your state.

I don’t know about you but I’m excited about Fall, its full of butternut squash and fresh pumpkin pie, the warmth of the food brings a level comfort that no tub of ice cream can compare to.

What’s your favorite fall food? Post to comments…

Nutritionize!

Ritu Riyat

Paleo cheese?

1 Mar

Featured above is my go to power meal comprised of Kale, Quinoa, Wild Salmon, Miso Ginger dressing, and a sprinkle of Nutritional Yeast! Not only does it taste fresh and delicious, it feeds my body and brain to the fullest leaving me super energetic. Most of the ingredients are basic but let's talk for a moment about Nutritional Yeast, is it another hippy fix or is there some value in dusting your food with this powder? For the most part the Yeast is used to add flavor to foods, it is yellow in color and has a nutty cheesy flavor which makes it a good alternative for its dairy and fat filled twin- cheese. The yeast also serves as a reliable source for B12, contains essential amino acids- 18 to be exact- make it a complete protein, and is gluten free. For all my vegan/vegetarian friends this is a great way to get some important nutrients into your foods. So far I have only sprinkled it over my meals but it can be added to soups, salads, dressings, and more. Next time you are out grocery shopping, pick some up and give it a try.

Post your nutritional yeast experiences to comments….

Nutritionize!

_____________________________________________________________________________________Nutritionize "Re-create You" Challenge:

The New Year challenge ended a couple of weeks ago, releasing 10 revamped Nutritionized folks back into the wild. They all did great! Check out the testimonials to find out more.

The next seminar/challenge will begin mid- March (date to be decided), if you are interested email nutritionize@gmail.com.

 

Your Body Is Talking…

2 Feb

 

 Iloveme

 

Bio-Individuality. I have been thinking a lot about this word and how it relates to what we eat. Before I delve into details, let me ask you a simple question: How would you feel if you are clothes shopping and the only size available is "one size fits all" and the only colors are "black or white"; there might be a very small percentage of you that are getting excited about the idea, but for the most part it would suck. Why? Because every body is different and varies in shape, size, complexion, and more. What looks great on one person can be hideous on another. Humans strive to express their individuality through the way they dress, talk, walk, look, and do in order to feel their best. So why not express yourself through the food you eat?

 

The concept of Biochemical (bio) Individuality is based on the philosophy that every person is unique and the "diet" that will work best for each person is also unique and very individualized. In another words, one person's food could be another person's poison. Some people swear by the Zone diet and others can't stick to it even if their life depended on it. Some people thrive on being vegetarians and others whither away without meat. This is because we are all different. Three key components that influence the dietary needs are ancestry, blood type, and metabolism, each of which have been individually popularized by various diets. Along with these biological factors, there are also psychological and environmental influences. The psychological influence is probably the most overlooked and least tangible of them all because it consists of "Listening to your body". Now before you start thinking this is some hippy talk, hear me out. We are always looking to nutritionists and doctors, self help books and videos for an answer that we already know if we would just slow down and listen. I don't mean stand on your head or sit like the bhudda for hours on end, but instead understand that every action has a reaction. Every bite you put in your mouth causes a response in your body and mind. Some responses may be immediate (energy or sleepiness) and others long term (diabetes, heart disease). The more in tune you are with your body the better you are able to gauge if the food you are eating is nourishing or harming you. The primary goal of food is to nourish the body and mind, the secondary goal (more like desire) is taste. Unfortunately over the years of industrializing food these goals have gotten reversed. As a society we are now scrambling to undo this damage. Better late than never, I guess.

 

I am not saying that any given "diet" or "lifestyle" is bad but I am saying that it is not perfect. Call it Zone, Paleo, South Beach, Atkins, etc, underneath the name it's really just one person's philosophy on what worked for him or her and most likely it was marketed very well and caught on as the next big fad. Over the years I have tried them all and more. I tried the Atkins, I did the Zone, and I have enjoyed Paleo, but in the end none of them are 100% sustainable. Why? Because being strict anything enforces restrictions. We all have a kid inside of us, the minute someone says don't do XYZ, that is exactly what we crave and want to do, ultimately stressing out our body and causing a food relapse. In recent years more and more people are buying into the concept that perhaps our bodily organism is truly an intelligent creature which, when left undisturbed, is capable of maintaining a healthy weight, fighting off disease, regulating blood sugar, and being productive. So why are we not there? Well for one, in order for the body to heal itself it must be provided with proper nourishment, rest, and time. All of which we don't seem to have enough of. Instead, pill fix and crash diets are the solution. Rather than finding and adopting the next big fad "diet" if we spent some time understanding how our body and mind react and respond to various foods we eat then we will have found the "perfect diet" that is tailor made for each of us.

 

Now, I do agree that in order to get to this level of sensitivity one does have to go through the various cookie cutter approaches. For example the Paleo diet does a great job of cutting sugar cravings, eliminating processed foods, and sweeping the internal kitchen cupboards of all the crap (no pun intended) that is in us. Once this is complete you are now able to accurately asses what works and what does not. The knowledge embedded in any of the mainstream diets should be used to make more informed decisions so that you are mindfully eating rather than mindlessly. Every now and then it's nice to revisit the strict diets for a refresher and each time you do you become clearer on the bio individual diet that is best for you. Strict anything is a diet and bio individuality is a lifestyle. I don't know about all of you, but I'd rather do something sustainable than temporary.

Next time you eat something, take a moment after that bite to notice how your body feels in response to and then an hour or so later notice how you feel. Energized and content? Then you had a good meal. Sluggish and moody? Perhaps you need a little tweaking your meals.

 

Your body is talking, what's it telling you?

The Challenge… Are YOU ready?

12 Jan

30_Day_Challenge_KH 
New Year's Eve has come and gone, how is your resolution going? If you feel a bit embarrassed because you haven't started or have already fallen off, don't be, you are not alone. Research shows that about 80% of people who make a resolution on January 1 fall off by early February. Although change is constant, we are creatures of habit and making impactful changes takes time, patience, commitment, and community. Simply joining a sports club on January 1 will not guarantee weight loss, you actually have to go. Simply buying a diet book does not mean you will eat right; you actually have to buy the right food. You get the point. Although we are creatures of habit we are also social beings, this is evident in the ever growing world of social network and media. Change is viral and contagious. If everyone around you is eating good and working out, chances are you will too (the opposite is just as true). Building a strong community and social network around positive habits is one sure fire way of getting the results you want, just look at how Crossfit has revamped fitness. Although we can do those same workouts on their own they probably wouldn't be as impactful as doing them with a group of motivated and supportive individuals we grow to call our Crossfit family. So my point being is if you want to really change your habits find a buddy, set some goals, and make it happen. I can't re and re and reemphasize enough that 80% of how you look, feel, and perform is associated with the way you eat. Challenge yourself to eat better this year and nutritionize your life.

 

Looking for support, we got some for you. Join other folks with similar goals, and build a community to revamp the way you look through food. The challenge starts this Saturday January 15, 2011…

 

Are you ready? Post to comments…

 

Nutritionize!

Challenge Registration: http://nutritionize.eventbrite.com/.

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