Cheers to a Healthier Happy Hour

The summer months are upon us and who doesn't love enjoying a cocktail in the sunshine? I'm not exactly sure if it's okay that a future dietician is about to rave about her favorite summer cocktail, but oh well. It's just so good. Now, it goes without saying that drinking should be done in responsible moderation, and never forget that Uber is just an iPhone swipe away.
With all that being said, you MUST try this (slimmed down) Pimm's Cup!
For a little background, I used to live in London, and a Pimm's Cup is a very English drink (starring the English liqueur, Pimm's). I apologize to all of my English friends for being a wanker and changing the
traditional version to this less sugary version.
It's really the easiest thing to make. I suggest adding whatever fruits you want to your Cup, but try to make sure you have a slice of cucumber, sprig of mint, and some kind of citrus. That being said, the more fruits the merrier because once you've finished the drink you can eat all the fruit (so it's healthy now, right?)
Pour an ounce and half of Pimm's into a tall glass with ice. Top the glass off with equal parts natural sparkling lemonade and soda water. Add any fruits you like, stir, and sip. Cheers!

How to Make Spaghetti Squash :)

It's no secret that I love pasta. All different kinds, all different sauces. For me, it's comfort food at its best. So what's a girl to do when you need your pasta fix, but don't want the crazy calorie count that comes with it?
SPAGHETTI SQUASH! I'm obsessed. It's so easy to make, goes perfectly with all the pasta sauces I love so much, and you can pretty much eat until your heart's content- after all it's just squash! Even when you're not craving pasta, spaghetti squash is a great way to add another veggie to your diet (remember, we can never get enough!)
Here's a step by step for simple and delicious spaghetti squash.
1. Pierce the squash several times with a large knife (so it doesn't explode in the microwave). Microwave it for about 10-12 minutes, then let it stand for about 5 minutes longer (it will be HOT). Check for doneness by sticking a fork directly into the skin. It should go in easily.
2. Once the squash has sufficiently cooled, cut it in half lengthwise.
3. Using a spoon, scoop out the seeds and pulp from the center and discard.
4. With a fork, slowly scrape out the squash. It will come out in thin "spaghetti" strands very naturally.
5. Top with your favorite sauce and enjoy!

YUM!

Gluten Free Frenzy

I'll speak for the greater Los Angeles area when I say that all things gluten free are taking over the food and nutrition world. Gluten free is everywhere. Bakeries have countless GF sweets, grocery stores have their GF products front and center, and in restaurants every other patron is asking for the GF menu choices. It's getting slightly out of control.
We know that true Celiac disease is no joking matter, but are most people demanding GF actually gluten sensitive? And on that note, do these GF patriots even know what gluten is???
Jimmy Kimmel hit the nail on the head with this one. You MUST watch this.
Jimmy Kimmel's Gluten Expose
I hope you laughed as hard as I did. 
For the record, gluten is composed of Glutenin and Gliadin, two proteins that are found in wheat flour. While we could argue that our diet is overly saturated with wheat products, at this time there is no solid research that proves gluten is "bad" for us. That being said, there are a lot of delicious grains (which just happen to be GF) that we should try to incorporate into our diets. Just like we eat many different fruits and veggies, why not eat many different grains?
Some GF grains include: amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, and teff. Oats do not contain gluten proteins, but unless they are labeled GF, they are nearly always contaminated from equipment that also processes gluten products.

Too much of a good thing?

Vitamin supplements are a hot topic. SO many people pop pills like their life depends on it. My biggest issue has always been the vitamin pill packs they sell at GNC. In case you've never seen them, they're about seven or eight pills per pack (all of which are unlabeled) and they come in all different packaging- do you need the RECOVERY pack, the STRENGTH pack, maybe the IMMUNITY pack???
The fact is that a lot of people buy and take these supplements knowing little to nothing about what they're putting into their bodies and what these pills are going to do to them. Because, sorry, no packet of pills is going to instantly give you strength, immunity, or recovery.

To make matters worse, the people who sell you these things at GNC or other supplement stores aren't required to have any medical or health knowledge whatsoever! And let's face it, they're running a business. Their job is to get you to buy the product, not to counsel you on your personal health choices.
I just read this article which is why all of a sudden I'm on a rant. As the article explains, it's completely possible to have way too much of a good thing.  Now obviously that's not to say that everyone who buys and takes these supplements has no idea what they're doing. If you, your physician, and your dietitian have done the research and make the informed decision that this packet of supplements is a good choice for you, then great!So read the article, read other things, and make your own opinion! The point is, be an informed consumer and be your own health advocate.

Power Breakfast Options

Sometimes it's easy to get stuck in a rut with your meal choices- especially for breakfast. You want your breakfast to be healthy so your day starts off on the right track. You need it to be fast because, let's face it, you're already late. Maybe you've already found a great breakfast option, but now that you've eaten it every morning for the past two years, the very idea of it makes you want to vomit. Here's a few alternative options that have worked for me:
Oatmeal with berries: Whole Foods Multigrain Hot Cereal with Flax is an instant 'oatmeal' that has no added sugar (instant oatmeal is delicious, but nearly all of them have sugar listed as one of the top three ingredients! Make sure to check your go-to brand). I add some cinnamon, flaxseed, and a little soy milk. Top with berries of your choice and this breakfast is ready in two minutes.
Cold cereal medley: My favorites are Kashi GoLean and Uncle Sam's. Together you get a lot of great textures and a very high fiber breakfast. Add some dried blueberries if you prefer your breakfast slightly sweeter.
Monster Green Smoothie: I throw in a few cups of fresh spinach, banana, and dollop of greek yogurt, ice, chia seeds, and a tablespoon of peanut or almond butter. It's delicious and protein packed. Plus, you start your day with some veggies.

When you start your day with a healthy breakfast, it's easier to make nutritious choices as the day goes on. Plus, these breakfast choices will give you way more energy than that donut in the break room will.

Drink More Water

This post is more for me than for you. I DEFINITELY don't drink enough water. There's a good chance that you don't either, so maybe this will remind both of us. If you feel even slightly thirsty, you're already dehydrated.
All life is cellular and our cells depend on water for everything they do. It's almost absurd how important water is to our overall health.
I think most of us are well aware of that, yet still, we walk around dehydrated all day. If you're anything like me, maybe you don't really like water. I've read so much material about ways to help people increase their water intake when they don't enjoy water. The most popular tips include adding a bit of fruit or drinking naturally sparkling water. None of these really help me much. I guess I never have sliced lemons and cucumbers around when I need them.
This is the part when I offer a suggestion that will actually work. Sadly I don't have one. Fail. Maybe there's no way to make drinking water more enjoyable for those of us who don't like it. The point is we need it, so drink it anyways.

Increase the Veg

Yesterday I ate salad with my dinner and I inhaled the lettuce as if I hadn't eaten a vegetable within a year. I'm fairly certain that I didn't even stop to breathe. Clearly my body was telling me that I need to eat more veg.
Eating healthy can be a daunting task, but making a conscious effort to boost your intake of daily vegetables is an easy way to start. Choose a wide variety of colors and textures to keep it interesting.

Recipe: Meatless Stuffed Peppers

I had a friend over for dinner the other night and made stuffed peppers with green salad. They were pretty amazing and so easy to make, so I thought I'd share the recipe!
For added enjoyment, enjoy alongside a nice bottle of red  ;)

before baking

2 large bell peppers (color of your choice)
1 large zucchini (diced)
1 large yellow onion (diced)
1 cup cherry tomatoes (diced)
4 cloves garlic (minced)
1/2 cup faro (uncooked)
1.5 cup brown lentils (cooked)
1/4 cup marinara sauce of your choice ( I used TJ's Organic Mushroom Spaghetti Sauce)
1 teaspoon chili flakes
Salt and pepper to taste
1 teaspoon shredded Parmesan cheese (optional)

Cut a whole around the stem of the peppers. Remove the stems and discard. Clean out all of the seeds and as much of the pith as you can. Preheat your oven to 350.
Saute the garlic, onion and zucchini until soft and slightly brown. Add the cherry tomatoes and allow them to cook until they start to wilt. Now add your cooked far, cooked lentils, marinara sauce, chili flakes, salt and pepper. Allow it all to cook for a few minutes so the flavors blend.
Stuff each pepper with the mixture, making sure you completely fill the pepper. Add a bit of Parmesan cheese to the top for presentation and flavor- or leave it out to keep the dish vegan.
Bake the peppers for 10 minutes until the pepper begins to soften.
Enjoy!

filling, delicious, and nutrient dense!

Chipotle Mexican Grill Added Sofritas

Que delisioso!

Who doesn't love a Chipotle burrito bowl every now and then? Well, in case you haven't gotten your fix lately, there's a new option on the menu.
Chipotle is now offering Sofritas (shredded tofu braised with chipotle chilis, roasted poblanos, and other spices). Sofritas can be added to any burrito, taco, burrito bowl, or salad and is a great substitute for meat.
While Chipotle went under fire last year for GMO corn, the tofu is organic and non-GMO.
I haven't tried it yet, but it definitely sounds like a promising option. Choose the brown lime-cilantro rice instead of the white, the black beans instead of the pork pinto beans, and ask them to load on the fajita veggies and pico de gallo for lots of nutrients. 

Ringing in the Superfoods of 2014

Happy New Year! Hopefully by now we've all recovered from the NYE debauchery and we're getting on track for a healthy new year.
As with anything, "superfoods" follow clear trends. In 2013 we were bombarded with everything coconut and kale. Let's take a look at what's in store for 2014.
An article endorsed by the Academy of Nutrition and Dietetics gathered opinions from RDs around the country to pinpoint which foods will be on trend in the coming year. Here's the cliffnotes version:

1. Hemp Hearts (shelled hemp seeds)- High in protein, omega-3, and iron. Hemp hearts are crunchy with a nutty flavor and are a great topping for cereals, salads, soups, and more.



2. Microgreens- Basically just very young greens, microgreens are very nutrient dense foods. Use them on salads, sandwiches, burgers- you can make these work with anything.


3. Coconut flour- Sounds great, but apparently cannot be substituted for other flours. I'm not much of a baker, so I won't pretend to know what I'm talking about here. If you figure out how to use it, let me know!
 
4. Nutritional Yeast- A vegan staple, this has a creamy, cheesy taste. Don't let how creepy it looks deter you. Try it in salad dressing.



5. Freekeh- By far my favorite on the list. Freekeh (freak-ah) is an Egyptian grain. It's low in gluten and high in protein and fiber. Substitute freekeh for rice, quinoa, or any other grain that you find yourself eating often. Freekeh is a fantastic grain to incorporate into your diet. I hope that it gets some time in the spotlight this year.
 
6. Chia Seeds- I love chia, but I would have counted them as one of last year's superfoods. Regardless, chia seeds are a versatile source of fiber. When wet they become gelatinous and expand slightly, allowing waste to move quickly and smoothly through the large intestine. They're great for sprinkling on cereal or virtually anything else for that matter. Make sure you buy the white seeds- the black kind of look like little bugs crawling on your oatmeal.