Day 3: Eating Vegan | Laurel On Health Food

This post was originally published as Day 3 : Eating Vegan by Laurel on Health Food blog. 

On to day 3! Yesterday I didn’t do much in the way of cooking, but had fun with leftovers and had a chance to hit up one of my favorite veggie-friendly to-go spots for dinner. But before I talk about the food, I wanted to quickly mention another great vegan book I checked out. It’s The Kind Diet by Alicia Silverstone. The book just came out in paperback and has a ton of great recipes, including her favorite Chocolate Peanut Butter Cups. Um, yes please! I’ll be sure to try out one of her recipes this week to share with you.

For breakfast yesterday I had coconut milk yogurt with strawberries and two pieces of sprouted grain toast with almond butter and Crofter’s superfruit jelly. I didn’t mention it for days 1 and 2, but first thing in the morning I always have english breakfast tea with a packet of stevia and a splash of either almond milk or unsweet coconut milk. I just love having a hot black tea in the morning.

I had leftover potato soup for lunch (see Day 1 recipe) but added a handful of fresh arugula on top to get some greens in. Later in the day (second lunch???) I had some leftover veggie pizza (see Day 2) and a handful of raw unsalted peanuts.

I stopped at Nanoosh for dinner. It’s a cute Mediterranean hummus spot (3 locations in NYC) with lots of yummy organic foods on the menu. I ordered a fresh mint tea and a quinoa salad with red peppers, red onions, walnuts, dried cranberries, and raisins. I also got the hummus mushroom wrap with tahini, greens, and onions. Good stuff! I was super full when I was done eating.

Tomorrow I have a dessert coming your way! Stay tuned. See also Day 1 and Day 2 of this marathon.

Breakfast coconut milk yogurt, fruit, and almond butter and jelly toast

English breakfast tea w/ unsweet coconut milk & stevia

Leftover potato soup w/ arugula

Snack of raw peanuts

Hot mint tea at Nanoosh

Mushroom hummus wrap from Nanoosh (with tahini, greens, and onions)

Quinoa salad from Nanoosh (with red peppers, red onions, walnuts, dried cranberries, and raisins)

Eating Vegan : Black and White Sesame Tofu

This post was originally published as Day 2: Eating Vegan by Laurel on Health Food blog. 

It’s Day 2 of the “7 Days of Eating Vegan” blogathon, and I’m feeling great so far. Given the light, vegetable-heavy foods I prepare and my high level of physical activity…I feel like I’m eating ALL THE TIME. But, it works for me. I can keep my energy up all day long and the foods are healthy and satisfying. Make sure you do what’s best for you, and listen to your body!

Yesterday I started off the day with granola and fruit again (granola, strawberries, banana, coconut milk, and walnuts). It’s my favorite breakfast these days and is something I can prepare in just a couple minutes.

I was really busy with work during lunch, so I decided on an Amy’s Kitchen organic frozen veggie burger. I ate it on a thin whole wheat sandwich bun and topped it with fresh salad greens, avocado, red bell pepper, and a spoonful of hummus. Frozen foods can be a huge help when you’re busy, and I have always liked Amy’s brand. Adding the fresh vegetables on top of the burger spruced it up and gave it lots of flavor. I got a little hungry again later, so I had a small bowl of leftover pad thai that I made last weekend. (If you’re interested, the Tofu Pad Thai recipe comes from Alex Jamieson’s Living Vegan for Dummies book.)

I went to the gym after work and grabbed a coconut water with tangerine for some healthy hydration before my cardio workout and ate a few pieces of raw (dairy-free) dark chocolateTip: You can stock up on vegan-friendly snacks and drinks like these at your local health food store). when I got home. (

My boyfriend and I had one of our friends over for dinner, and they were both happy to eat my vegan dishes! Good food is good food, right?! I made us personal-pan pizzas using store-bought whole wheat flatbreads, tomato sauce seasoned with garlic and basil, topped with fennel, red onion, and yellow bell pepper. I drizzled olive oil on the veggies and baked the pizzas for about 10-15 minutes in the oven at 400 degrees. Once out of the oven, I added a few slices of avocado before serving. We’re addicted to avocado! I also made black and white sesame tofu (recipe below). They gobbled it up. I was a happy cook.

Black and White Sesame Tofu (Vegan)
(makes about 3-4 servings)

Black & White Sesame Tofu, draining on paper towels

1 package extra firm tofu
2 tbsp. black sesame seeds
2 tbsp. white sesame seeds
2 tbsp. toasted sesame oil
2 tbsp. soy sauce
Salt (optional)

Remove the tofu from the package and cut into 1/2 inch thick rectangles. Spread tofu out on a few layers of paper towels and top with more paper towels. Press down firmly to soak up as much excess liquid as you can. Sprinkle the tofu with a little salt (optional). Mix the sesame seeds together in a bowl or on a plate and roll each piece of tofu in the seeds until all sides are covered. Heat up sesame oil over medium heat in a large sauté pan or cast-iron skillet. Place the tofu in the pan and cook for about 4-5 minutes per side until golden brown. Remove tofu from the pan, and place on a paper-towel lined plate to drain excess oil. Drizzle soy sauce on top and serve warm.

Tip: You may not need the salt if you use regular soy sauce. It’s a good idea to add a little sprinkle, though, if you use the low sodium kind.

Here’s a few more pictures from the day:

Grilled Amy's veggie burger for lunch

Leftover pad thai (recipe by Alex Jamieson, Living Vegan for Dummies book)

To celebrate the start of Spring

This post was originally published as Day 1: Vegan Eating by Laurel on Health Food blog. 

It’s Day 1 of my “7 Days of Vegan Eating” blogathon! To celebrate the start of Spring, I’ll be posting recipes and sharing lots of vegan foods throughout the week, including foods I make at home and food I eat out at restaurants here in NYC. At the end of this week, I’m looking forward to the first ever NYC Vegetarian Food Festival in Chelsea. Should be fun!

Why am I doing this vegan blogathon? During the past few weeks I read Jonathan Safran Foer’s book Eating Animals and Alex Jamieson’s Living Vegan for Dummies. I’ve learned so much, including a lot of things that terrify me about our food system and factory farms, but on the bright side, these eye-opening reads made me excited about vegan cooking and I want to share that with you! If you’re not already a vegan or vegetarian, adding more plant-based meals to your diet and cutting down on your consumption of animals products is a huge step towards better health, clearer skin, and dramatically reducing your eco footprint.

On to the fun stuff! Yesterday I started my day with a bowl of granola, walnuts, bananas, strawberries, and So Delicious unsweetened coconut milk. Delicious and filling! Then I had a few errands to run before dance class, so I swung by Angelica’s Kitchen in the lower east side and ordered a Tempeh Reuben Sandwich with a side salad and a fresh carrot/apple juice. The sandwich has baked tempeh with caraway, cumin, tofu Russian dressing, sauerkraut, and lettuce on whole grain bread. It was warm and comforting on a cold day. Yes…we are still having freezing temperatures in NYC. But, at least the sun was out.

I was hungry again on my way home from class, so I ordered a little hummus and falafel snack from a small middle-eastern takeout restaurant and picked up groceries on my way home.

When I got home I relaxed for a few hours and watched Little Shop of Horrors on Netflix, so I didn’t end up making dinner for my boyfriend and I until after 9pm. But that’s pretty normal for us. I made asparagus with toasted pine nuts and fresh rosemary (using vegan Earth Balance butter to toast the pine nuts) and also a potato soup garnished with avocado and green onions. Here’s a recipe for the potato soup, plus a few pictures from the whole day.

I’ll be back tomorrow. Looking forward to sharing the rest of my week with you!

Potato Soup w/ Green Onions & Avocado (Vegan)
(makes about 4-6 servings)

2.5 lbs. white waxy potatoes
1 cup unsweetened coconut milk
1 quart vegetable stock (low sodium)
1 cup water
1 large yellow onion
3 cloves garlic
1 tsp. cumin
2 tbsp. extra virgin olive oil
Salt & pepper (to taste)
Avocado (for garnish)
Green onion (for garnish)

Chop up the onion and toss it into a soup pot with the olive oil over medium-low heat. Sauté for about 5 minutes until the onion begins to turn translucent, stirring frequently. Chop up the garlic, add it to the pot, and sauté for another couple of minutes. Meanwhile, peel the potatoes and chop them up into small cubes. Add the potatoes to the soup pot and pour in the quart of veggie stock and the cup of water. Add the tsp. of cumin and salt and pepper to taste (I used about 1 heaping tsp. salt and 1/2 tsp. black pepper). Bring up to a boil, then reduce heat and simmer for about 40 minutes, until the potatoes are very soft. Remove pot from heat. Puree the soup using a blender or food processor until very smooth. Pour the soup back in the pot and add the coconut milk. Stir to incorporate the milk and adjust any seasonings as necessary. Serve soup warm topped with plenty of diced avocado and green onions.

Tip: The unsweetened coconut milk (such as So Delicious brand) will not make your soup taste coconut-y. I promise! It is just a healthy vegan substitute for heavy cream, used to smooth out your soup and give it a nice creamy texture.

Breakfast granola, bananas, strawberries, walnuts, unsweetened coconut milk

Asparagus w/ fresh rosemary and tons of pine nuts

Tempeh Reuben Sandwich & Salad (from Angelica's Kitchen)

People who regularly eat dark chocolate

This post was originally published as  Chocolate News! by Laurel on Health Food blog.

Here’s a good reason to pick up some dark chocolate for you or your one true love on Valentine’s Day…and every other occasion after that. A new study published in the Journal of Nutrition concluded that people who regularly eat dark chocolate (in moderate amounts) had 17% lower levels of C-reactive protein (CRP) in their blood. C-reactive protein is found in our blood when there’s inflammation inside the body.Previous research found that people with high CRP levels are at greater risk for diabetes, cardiovascular disease, and hypertension.

Remember that with chocolate, a little goes a long way. Have a small square a few times a week (2-3) to keep your heart healthy. University of Illinois professor of food science and human nutrition, John Erdman, Jr., Ph.D., recommends high-cacao content dark chocolate because it has the most flavanols (a class of flavonoids, or those wonderful antioxidants we all need). (Ref: Body+Soul Magazine, March 2009, p.33)

If you have trouble eating just a little bit of chocolate instead of the whole bar, try cutting it into small pieces that you can take on the go. That way you only have the small piece when you go to eat it later in the day.

Slim Down Spring Detox

This post was originally published as  Slim Down for Spring and Summer by Laurel on Health Food blog.

I just sent out my monthly newsletter for June, and this month I gave away a free ebook containing my plan for a week-long detox designed to help clear your head, boost your energy, remove unwanted toxins from your body, and slim down for the beach season. It’s called the ‘Slim Down Spring Detox‘ and I worked really hard on it. My June newsletter also features my former health coaching client Kate who wanted to share her experience with the detox plan.

To sign up for my newsletter, you can visit my website and type your email in the box on my homepage. If you’re already signed up…then great! I hope you enjoy this month’s issue.

'Slim Down Spring Detox' groceries

For other detox secrets, check out this wonderful article from Aimee Hughes, Naturopathic Doctor about “Detox Secrets From Around The World.” She offers a ton of really valuable information including detox techniques such as skin brushing and ‘calm belly breathing’.

Top 14 Foods that Lower Cholesterol

This post was originally published as  14 Foods that Lower Cholesterol by Laurel on Health Food blog.

After reviewing my research on healthy foods and cholesterol from this year I came up with the top 14 Foods that Lower Cholesterol.

• 1. Whole grains and oats – a five-year Insulin Resistance Athersclerosis Study showed that people whose diets contain the most whole grains “had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness.”
Shop for Whole Grains
• 2. Blueberries – a compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects.
  Shop for Blueberries
• 3. Pistachios, 4. Walnuts, and 5. Almonds – a Penn State study showed that eating pistachios significantly lowers LDL (bad) cholesterol levels. Research published in the Journal of the American College of Cardiology showed eating walnuts after a high-fat meal might protect your heart. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats.

• 6. Avocados, 7. Olives, and 8. Olive oil – 26 of the 30 grams of fat in an avocado are heart-healthy, unsaturated fats that can increase your levels of HDL cholesterol. The good fats in avocados, olives, and olive oil protect against heart disease and diabetes. Check out the Mediterranean Diet.
• 9. Flaxseed oil – flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.
• 10. 100% cranberry-grape juice – antioxidants in grape juice slow down LDL cholesterol oxidation, and cranberry juice raises HDL or “good” cholesterol.

• 11. Fish and Fish oil – a study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil over nine weeks lowered the size and concentration of several lipoprotein subclasses (cholesterol) in their bodies.
• 12. Black soybeans – a study from the Journal of the Science of Food and Agriculture shows that black soybeans may help prevent obesity, lower LDL cholesterol, and reduce the risk for type 2 diabetes.
• 13. Pomegranate juice – a National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque).
• 14. Yogurt with live active cultures (probiotics) – Vicki Koenig, MS, RD, CDN said “several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back in to the blood stream.”

You might be a person who is predisposed to high cholesterol, or maybe your diet could use a shape-up. Here are a few key points on cholesterol that I try to focus on:

• LDL or “bad” cholesterol deposits itself on the walls of your arteries, forming plaques that make them hard and narrow. HDL or “good” cholesterol removes excess LDL in your blood and brings it to your liver for disposal. The more HDL you consume, the less LDL you’ll have in your blood.
• You may need medication to help reduce your cholesterol, but eating a heart-healthy diet and getting exercise are very important.
• Everyone should have their cholesterol checked-it doesn’t matter if you are young/old, female/male, or thin/overweight.

Mushrooms are a super healthy food packed with iron

This post was originally published as  Mushroom Love by Laurel on Health Food blog.

During vacation I caught one of Jamie Oliver’s food shows, Jamie at Home, on the Food Network and it was an episode all about mushrooms. Jamie knows a guy who’s a wild mushroom expert, and the two of them went out in the woods to pick fresh wild mushrooms for the recipes. One of my favorites was a simple mushroom bruschetta that they made sitting right in the middle of the forest with a portable sauté pan. Awesome. My sister and I were drooling over it!

Mushrooms are a super healthy food packed with iron, zinc, fiber, antioxidants, and more. They are low in calories and make a great substitute for meat (such as a portobello mushroom burger). Research shows they have strong anti-cancer and anti-inflammatory properties as well as several other disease fighting benefits.

Here’s a link to Jamie’s Ultimate Mushroom Bruschetta. I made it last weekend using a mix of shiitake, portobello, and oyster mushrooms. I left out the parsley and used extra fresh thyme leaves since I had it in the house. I also used whole grain bread and a small pinch of red pepper flakes instead of a dried chili.

Mushroom Bruschetta, recipe by Jamie Oliver

My favorite salad dressing I’ve ever made

This post was originally published as  Mango Basil Salad Dressing by Laurel on Health Food blog.

I found some gorgeous champagne mangoes on sale at the grocery store this week and bought three of them. They are loaded with vitamin C and have the most delicious sweet flavor and buttery texture. I just can’t get enough! Awhile back I saw someone puree mango for a sauce to put on top of meat, so I figured a mango salad dressing would be fun to make too. It came out really good…so good that I think this is my favorite salad dressing I’ve ever made. I’m so happy I have leftovers for the next day or two.

Mango Basil Salad Dressing
(makes about 3/4 cup dressing)

Mango Basil Salad Dressing served over avocado, mixed greens, tomatoes, green onion, and red bell pepper

1 small ripe mango
1/2 tbsp. red wine vinegar
2 tbsp. extra virgin olive oil
6 large basil leaves
1/2 lemon
1 tbsp. water

Remove the skin and pit from the mango and scoop out the flesh into a food processor or blender. Add the red wine vinegar, olive oil, juice from the lemon half, and the water. Blend or process until smooth. Roughly chop the basil leaves and add them to the dressing. Process for a couple seconds more to make sure the leaves mix in. Serve a few spoonfuls on top of any salad. Store leftovers in the refrigerator for up to a few days.

Mango Basil Salad Dressing in natural light

Jamaican Jerk Tofu served over sautéed vegetables and brown rice

This post was originally published as Jamaican Jerk Tofu by Laurel on Health Food blog.

Yesterday I was craving some spice in my life, so I made Jamaican jerk tofu served over brown rice and vegetables. This healthy dish packs a serious spicy punch and is easy to prepare, especially if you use a store-bought jerk marinade like I did. If you’re not into tofu, you could substitute chicken or extra vegetables.

Jamaican Jerk Tofu
(makes 4 servings)

Jamaican Jerk Tofu served over sautéed vegetables and brown rice

1 cup brown rice
2 cups water
Extra firm tofu (about 14 oz.)
1 cup jerk seasoning marinade
1 small habanero pepper, seeds and stem removed (optional)
3 cloves garlic
1 lg. green bell pepper
1 lg. yellow onion
1 cup grape tomatoes
1 handful fresh cilantro
2 green onions
Salt & pepper
Soy sauce

Put the brown rice and water in a pot and bring to a boil. Stir once then cover with a lid and reduce heat to a simmer. Cook for 50 minutes, then remove lid and fluff with a fork. Set aside.

Cut the tofu into long pieces, about 1/2 inch thick. Lay them out on a paper towel lined sheet pan and cover with more paper towels. Lightly press down with your hands or a flat plate to help remove liquid. When most of the excess liquid is gone, remove tofu from the pan and put in a bowl. Combine jerk seasoning marinade, garlic cloves, and habanero pepper in a food processor and blend until completely smooth. Pour the marinade on top of the tofu in the bowl and make sure all sides are covered. Marinade in the refrigerator for at least 30 minutes (a couple hours or more is ideal).

Meanwhile, chop up the bell pepper, onion, and grape tomatoes into big bite-sized pieces. Set aside. Heat up a grill pan or sauté pan over medium high heat and cook the tofu for about 4-5 minutes per side until they are dark golden brown. Remove cooked tofu from the pan, reduce heat to medium, and add in the bell pepper and onion. Stir vegetables around in the pan to coat them in any leftover marinade seasoning from the tofu. Once the onions and bell peppers begin to soften, add in the grape tomatoes and a sprinkle of salt and pepper. Stir and sauté for another minute or two. Remove from heat.

Scoop the brown rice into four bowls. Top with the sautéed vegetables. Cut the grilled tofu into smaller strips or cubes and add it to the bowls on top of the veggies. Chop up fresh cilantro and green onions and sprinkle on top of each bowl. Serve warm with soy sauce at the table to garnish.

Sautéed green peppers, onions, and tomatoes

Jerk-seasoned tofu cooking in the grill pan

Tip 1: I used a store-bought jerk seasoning marinade with all natural ingredients to save time and money on a weeknight dinner. Feel free to make your own marinade if you have the time! Tip 2: Habanero peppers are VERY HOT, so be careful if you’ve never used them before. I love the spicy flavor of this dish, but if you’re not used to a lot of heat, then consider leaving out the habanero pepper and serve the dish with hot sauce on the side. Tip 3: I like to cook my tofu in big pieces so it’s easier to turn in the pan. When it’s done cooking, I just quickly chop it into smaller pieces on my cutting board.

Learn to Love Whole Grain

This post was originally published as Learn to Love Whole Grain by Laurel on Health Food blog.

 

The National Cancer Institute in Maryland recently conducted a study on whole grains and cancer. Researchers found that people who consumed a daily minimum of 8.4g of fiber from whole grains were 40% less likely to develop cancer of the small intestines. (Self Magazine, March 2009, p. 88)

If you have a minute, check out this helpful tips page from the Whole Grains Council. They’ve got great ideas for how to add more whole grains to your diet. For example, add 1/2 cup brown rice to your favorite soup. Or, add 3/4 cup raw oats to hamburger meat or meatloaf before you portion them out.

To get more information on whole grains, including what they are and why they’re good for you, read the Whole Grains Fact Sheet online the International Food Information Council.

Yogurt or cultured milk products with lactic acid bacteria

This post was originally published as  Eat Yogurt, Avoid Bladder Cancer by Laurel on Health Food blog.
 

If you love yogurt, you’re in luck. You probably already know it’s good for you, but I found a recent Swedish study that gives us more evidence. Researchers at the Karolinska Institute in Stockholm studied the diets of 80,000 patients in a nine-year span and published their findings in The American Journal of Clinical Nutrition.

They concluded that women who consumed two servings of yogurt every day were 45% less likely to develop bladder cancer than those who only eat it occasionally or not at all (36% for men). What’s interesting is that the researchers found no protective benefit in other dairy products. It was only the yogurt or cultured milk products with lactic acid bacteria.

Lead study author Alicja Wolk, Ph.D., says the probiotic called lactobacillus in cultured dairy products could be responsible for providing these protective benefits. (Ref: Women’s Health, March 2009, p. 28)

Of course, it’s safe to say that most people who eat yogurt probably lead healthier lifestyles, but the findings are still significant. Yeah!

Resveratrol supplements could be a powerful addition to your healthy diet

 

Photo by: Zoran Ozetsky, www.dezignia.com

This post was originally published as  Power Supplement: Resveratrol by Laurel on Health Food blog.

I’ve been hearing more and more about resveratrol over the past couple of years. It’s a powerful antioxidant compound found naturally in foods like grapes, cranberries, blueberries, peanuts, and wine. It’s also found naturally in a Chinese herb called Hu zhang and a Japanese plant called knotweed. According to Natural News, Hu zhang is actually the richest source of resveratrol on the planet!

Recent research found that resveratrol can help the body fight off cancer and heart disease, reduce inflammation, prevent weight gain, expand longevity (anti-aging), boost energy, and even improve athletic endurance. In addition, there’s preliminary research that says resveratrol reduces menopausal symptoms in women. Resveratrol has received support from big names like Dr. Andrew Weil and Dr. Mehmet Oz. Fitness Magazine even featured a lengthy article on resveratrol in their February issue.

Resveratrol supplements are certainly popular these days. The Fitness article said it’s one of the top five supplements sold at Vitamin Shoppe. The Nutrition Business Journal estimates that sales of resveratrol supplements are over $30 million a year. A growing number of people are taking them to improve endurance and extend longevity. The research shows that resveratrol may “activate enzymes that help muscles use oxygen more efficiently.”

Unfortunately, resveratrol research has been mostly contained to laboratories at this point. There’s only been a few human trials (though they had successful results), but I’m sure more are underway.  I’m always a proponent of trying to get the majority of your daily nutrients, minerals, vitamins, antioxidants, etc. from whole food sources. But resveratrol supplements could be a powerful addition to your healthy diet.

Fitness Mag recommended supplements with trans-resveratrol in the ingredient list (it’s the naturally-occurring form of the compound). Avoid supplements that say “complex”, “formula”, or “blend” on the label because you could only be getting a small amount of the good stuff. A few quality brands to look out for are: Longevinex, Swanson, and Biotivia. (Fitness Mag, Feb. 2010, p. 114).

UPDATE: This post was featured on FitBuff’s Total Mind and Body Blog Carnival 141 and the Baby Boomers Blog Carnival 27.

Diary of My Fruits and Veggies

This post was originally published as  Diary of My Fruits and Veggies by Laurel on Health Food blog.

If you really think about it, how many servings of fruits and vegetables do you actually eat every day? Most recent recommendations say we should aim for about eight to nine servings each day. However, a recent study from Harvard University found that just five daily servings will help men and women reduce their risk of stroke by 31%. A nutrition professor at the University of New Haven, Rosa Mo, RD, says that five servings a day gives you “significant antioxidants and fiber to reduce heart disease and cancer risk and keep your weight in check.”

That’s great news! However, I’d rather us think we need those eight to nine servings so we shoot for the stars. Most people probably have one piece of fruit and one (maybe two) servings of vegetables a day. There are even those who swear off fruits and vegetables all together. Sigh.

So, what’s in a single serving? Here are a few examples: 1/2 cup raw, frozen, cooked, or canned fruit or vegetables, 3/4 cup 100% fruit juice, 1 cup raw leafy greens, 1/4 cup dried fruit, one medium sized fruit.

For me, I think I do a pretty good job getting my fruits and veggies in, but like any normal person, I have my good days and bad days. So today I decided to begin a fruit and veggie diary. Instead of a diary listing ALL the foods I eat (which I find really hard to keep up with in the long term), I am going to keep track of every fruit and vegetable I eat (100% fruit juices count).

To help me out, I made a small spreadsheet and I’m keeping it in my Google docs. I split it up into different color groups so I make sure to get a variety of nutrients. You can view it here (I filled in Monday as a sample):

You can also check out this page from the Sanitarium Health Food Company to get an idea of the different color groups, examples, and what nutrition they provide.

Heart-Healthy Lycopene

This post was originally published as Heart-Healthy Lycopene by Laurel on Health Food blog. 

Lycopene is the healthy phytonutrient that gives the bright red color to produce such as watermelon and tomatoes. Studies show that lycopene helps keep your blood vessels in their best shape, prevents cancer, and keeps your cholesterol at healthy levels. Here are some of the best food sources of lycopene:

• Watermelon
• Tomatoes (red, orange, and tomato products)
• Pink grapefruit
• Guava
• Papaya

Summer is the perfect time of year to boost your lycopene intake because most of these fruits are in season. Here are a few lycopene-rich recipes to get you started:
Tomato, Cucumber, Onion, and Avocado (TCOA) Salad (Laurel’s recipe)
Caprese Salad (Laurel’s recipe)
Watermelon & Feta Salad with Pine Nuts (ChefMD recipe)
Papaya Green Onion Salad (Bobby Flay recipe)

 

Here’s a few ideas for summer parties. Puree fresh or frozen guava, papaya, or watermelon and mix them with lime juice and a shot of rum or tequila for a healthy cocktail. You can also chop up these fruits into small pieces, add fresh cilantro, lime, and jalapeno for a delicious salsa to put on top of grilled fish or to serve with chips.

New Thinking on Cancer Treatments

This post was originally published as New Thinking on Cancer Treatments by Laurel on Health Food blog.
 

I am such a believer in the healing power of foods, and I found the following video fascinating. William Li, head of the Angiogenic Foundation, recently spoke for TED.com. Not only does he clearly explain how cancer forms and grows in the body, but he explains a new type of cancer treatment called anti-angiogenic therapy which prevents the growth of blood vessels that feed cancerous tumors.

Dr. Li believes that we must eat more foods that “starve cancer” and prevent it from causing harm to our bodies. Some of these foods are grapes and wine (containing resveratrol), strawberries, soybeans, berries, oranges, turmeric, artichokes, dark chocolate, garlic, olive oil, and kale. Watch the following video to get the full list and to hear Dr. Li’s discussion.

One of my favorite parts is where he shows the graph of how effective foods are at preventing cancer growth, as compared to typical drugs prescribed to treat cancer.

Fish Oil More Effective than Drug

This post was originally published as Fish Oil More Effective than Drugs by Laurel on Health Food blog.

New research from Europe found that fish oil supplements are more effective than a popular cholesterol medication at helping people with chronic heart failure. When someone has chronic heart failure, their heart becomes enlarged and fails to fill with blood to pump it through the body. In the study, almost 3,500 patients were given an prescription formula omega-3 pill on a daily basis. About the same number of patients took a placebo. The patients were followed for about four years. A parallel study gave one group the cholesterol drug Crestor and placebo pills to the other group.

When comparing the results from both studies, researchers found that taking fish oil (omega-3) supplements are slightly more effective than the drug. Dr. Richard Bonow, Chief of Cardiology at Northwestern University Hospital in Chicago and former president of the American Heart Association, says that “it’s a small benefit, but we should always be emphasizing to patients what they can do in terms of diet that might help.”

Dr. Jose Gonzalez Juanatey from the European Society of Cardiology says these new findings may give patients a new treatment and offer a change of dietary recommendations for people with chronic heart failure. Juanatey said, “this reinforces the idea that treating patients with heart failure takes more than just drugs.”

Break from your to-do list and all your rules

This post was originally published as Healthy Vacation Prep by Laurel on Health Food blog.

This weekend I’m going on a long overdue girl’s trip to a bed and breakfast and a few small wineries. My friends and I are so excited to be together and get a break from our regular routines. Going on vacations are sooooo nice, but they can put a damper on your healthy habits. I find that even if I’m in great shape, taking a few days off exercise and healthy eating makes it hard on my body to get back to my good habits when vacation is over.
Overall, I like to keep a low-key attitude on vacation. I stick to my regular routine when possible, but I’m still going to enjoy myself and have some splurges. This weekend I know we’re going to get some splurge food like pizza or BBQ. I know that we’ll probably drink too much wine and eat more than normal. Plus, I know I’m not going to any dance classes. It’s just the facts.
But, part of vacation is relaxing and letting yourself have a break from your to-do list and all your rules.  I like to plan some healthy habits in advance so the trip is enjoyable, and I can still feel great when I get back. Here’s my list for this weekend:

• Bring my favorite tea bags and packets of stevia in my purse. This way I always have my favorite breakfast pick-me-up, no matter where we are.
• Bring my yoga pants so I can do light stretching and pilates exercises in the morning while I’m waiting to take a shower (4 girls with one bathroom should leave PLENTY of time).
• Schedule in exercise as part of the fun. My girls and I plan to do an outdoor hike one of the days to soak up some fresh air and sunshine.
• Order vegetables or salads for side dishes. This is an easy request for almost any restaurant.
• Bring my water bottle everywhere so I am really hydrated and energetic.
• Relax and breathe. Vacation is the time to de-stress and enjoy life to the fullest.

I’ll be sure to snap a few pics of my food while I’m gone (I just can’t help myself) and maybe share one or two on the blog next week. Cheers! Wishing everyone a great weekend.

 

Causing Alzheimer’s disease

This post was originally published as Folate, B-12 Essential for Brain Health by Laurel on Health Food blog.

Barbara L. Minton from Natural News reviewed some recent studies that prove folate and vitamin B-12 are essential for brain health and cognitive function. Researchers are finding that deficiencies in folate and B-12 are causing Alzheimer’s disease, cognitive decline, and strokes. Here are some of the key findings mentioned in the article:

• - A January 2008 study in Prostaglandins, Leukotrienes and Essential Fatty Acids found that low blood folate and high homocysteine (a toxic amino acid) levels are related to poor brain function. The study concluded that folic acid increases the level of essential fatty acids DHA and EPA in your blood, contributing to healthy brain function.
• - A November 2007 study in Stroke found that low blood levels of B-12 and folate increase your risk of cerebral ischemia (stroke caused by “inadequate supply of blood and oxygen to the brain as a result of blockage of an artery”).
• - A June 2007 study in the Journal of American College of Nutrition concluded that low levels of folate and high levels of homocysteine are common in elderly post-stroke patients.

Some of the best natural food sources of folate and B-12 are:

• - Folate: leafy green vegetables, fruit juice, beans, bran, barley, beef, brewer’s yeast, brown rice, cheese, dates, lamb, chicken, salmon, tuna, pork, liver, wheat germ, whole grains, and whole wheat.
• - Vitamin B-12: animal products (try snapper, venison, shrimp, scallops, salmon, and beef).
  Note: Natural News says that “individuals over the age of 50 should obtain their B-12 from supplements because of the increased likelihood of food-bound B-12 malabsorption.”

Big veggie breakfast burritos recipe

This post was originally published as Veggie Breakfast Burrito by Laurel on Health Food blog.

My best friend and I were making breakfast together on Sunday morning after a long walk downtown and some pilates exercises. We were super hungry after our workout, so we made big veggie breakfast burritos with leftover coconut curry sauce and vegetables from dinner the night before. I love cooking with friends! Here’s the recipe for the breakfast burritos. I encourage you to get creative with any leftover sauces you have (like our curry sauce) or just use hot sauce to kick up the flavor. This is an example of using leftovers to make a healthy meal in a flash. Feel free to use the same veggies we did, or create your own combination with what you have in the house.

Veggie Breakfast Burrito
(makes 2 burritos)

Veggie breakfast burritos, ready to eat

2 tortillas (whole wheat if you have them)
2 tbsp. sauce (such as curry, tomato, or hot sauce)
4 eggs
1 big handful fresh spinach
1/2 cup green bell pepper
1 plum tomato
1/2 cup yellow onion
1 tsp. extra virgin olive oil
Salt & pepper

Chop up the bell pepper and onion and put them in a deep sauté pan with the olive oil over medium heat. Cook for about 5 minutes, or until the peppers and onions begin to soften. Crack open the eggs in a bowl, add a splash of water or milk, and whisk them together. Chop up the tomatoes and add them to the sauté pan. Add in the fresh spinach and eggs. Continue to stir frequently with a spatula until the spinach reduces in size and the eggs finish scrambling. Meanwhile, warm up the tortillas and spread a tablespoon on sauce on each one. Add the eggs and vegetables on top. Sprinkle on a little cheese if you like. Add a dash of salt and pepper to taste. Serve immediately.

Coconut curry sauce, on plain tortilla

Veggie Breakfast Burrito w/ cheese for my buddy

Veggie Breakfast Burrito w/out cheese for me

Mood for some pink grapefruit

This post was originally published as Citrus Avocado Salad by Laurel on Health Food blog.

After I wrote the post on lycopene earlier this week, I was in the mood for some pink grapefruit. I found a huge organic pink grapefruit at my favorite health food store, Westerly’s Natural Market, and decided to make a quick fruit salad for breakfast on Wednesday. We have fresh spearmint growing in our indoor herbal planter, so I took the chance to use some up. The smell of fresh mint is heavenly, especially in the morning.

Citrus Avocado Salad

 

1 pink grapefruit
2 oranges
1 avocado
1 handful fresh mint leaves

Chop up the grapefruit, oranges, and avocado into bite-sized pieces. Toss together and garnish with fresh mint leaves. Serve chilled. 

Tip: If you can’t eat grapefruit because of medications (or personal preference), you could substitute extra oranges, tangerines, or mango.

More magnesium consumed, the higher their bone density

This post was originally published as Magnesium Important to Maintain Bone Density by Laurel on Health Food blog.

EatingWell.com reports that, in addition to calcium, magnesium is just as important for maintaining strong bones. In a Health, Aging and Body Composition study of 2,038 elderly men and women, the more magnesium they consumed, the higher their bone density (among white men and women). However, this relationship between magnesium intake and bone density was not found among African-American participants. But, Lead Author of the study Karen Ryder, M.D. says that “just about everyone could benefit from increasing their magnesium intake, since most people—including most Health ABC participants—don’t get enough.” She recommends eating 3-4 servings of low-fat dairy every day and consuming lots of foods packed with magnesium such as dark green vegetables, avocados, beans, and nuts.

Grilled Fish Tacos Recipe

This post was originally published as Grilled Fish Tacos by Laurel on Health Food blog.

When I was little, I LOVED taco night. My Mom would chop up tons of fresh vegetables and let us build our own soft or hard tacos with a huge spread on the family table. We traditionally had lean beef tacos back then, but these days my favorite kind of tacos are shrimp or fish. Last year I posted my shrimp tacos recipe. These grilled fish tacos are pretty similar, but this time I made a spiced yogurt sauce to go on top. Plus, I didn’t feel the need to include specific amounts for the ingredients (that’s half the fun). Just make lots of toppings and either have enough for a whole family or plenty of leftovers.

Grilled Fish Tacos

Grilled fish tacos with tons of fresh ingredients.

Tacos:
Whole wheat or multigrain soft tortillas
Tilapia (or fresh white fish)
Mango
Red bell pepper
Red onion
Garlic
Avocado
Red-leaf or romaine lettuce
Extra virgin olive oil
Lime wedges
Hot sauce
Salt & pepper

Spiced yogurt topping:
1 cup yogurt
1 tsp. chili powder
1 tsp. cumin
1/2 lime
1 handful fresh cilantro, stems removed

Chop up the mango, lettuce, and avocado and set aside as toppings. Sprinkle some fresh lemon or lime juice on top of the avocado to prevent browning. Make the yogurt topping by mixing together the yogurt, chili powder, cumin, fresh cilantro, and the juice of half a lime. Set yogurt sauce aside with the toppings. Place tortillas in the oven to warm them (on the lowest heat setting). Season the tilapia with salt, pepper, and a light drizzle of olive oil, then grill on medium low for about 4-5 minutes on each side or until the fish turns white. Meanwhile, chop up the red onion and red bell pepper into slices and grill or sauté in a little olive oil over medium heat until they begin to soften. Chop up the garlic and add to the pan with the peppers and onions. Cook for another minute or two. Remove the fish and onions/peppers/garlic from the pans and place in bowls or plates on your table with the toppings and yogurt sauce. Remove the tortillas from the oven. Build the tacos and top with a dash of hot sauce.

Fish taco fixings: grilled tilapia, spiced yogurt sauce, mango, avocado, red leaf lettuce, red pepper, onions, garlic, and wheat tortillas.

Tip 1: Add some black beans or chili beans if you like them on your tacos or serve them as a side dish with grilled onions. Tip 2: If tomatoes are in season, they are also a great addition to this dish.

Lemon-Ricotta Blinis with Raspberry Sorbet Recipe

This post was originally published as Easy & Elegant Dinner Party by Laurel on Health Food blog.

Last Saturday I had the chance to host a nice dinner party at my apartment with 14 friends. Calphalon and Williams-Sonoma recently teamed up to give a group of bloggers (including me!) the opportunity to host an “Easy & Elegant Dinner Party” in their own homes, using recipes from chef Michael Symon and Williams-Sonoma, and Calphalon’ Unison Nonstick cookware. When I got the opportunity, I happily agreed and invited a bunch of friends over to join the fun. Calphalon & Williams-Sonoma even sent me a big party pack in the mail which included: 2 brand new pieces of Calphalon Unison cookware (a round grill pan and round griddle), Michael Symon’s newest cookbook, a food stipend (to cover my grocery costs), and party favors for my guests (brand new slotted spoons from Calphalon). Eee! I was so excited.

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On the day of the party I spent a bunch of time in the kitchen preparing for the meal. The recipes were easy, but it’s always a big job to cook enough food for over a dozen hungry people! I loved using the brand new Calphalon nonstick pans—they worked like a dream. I really recommend them if you’re looking for a new set of cookware.

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Here was my menu for the night (you can download the recipes here!):

• Grilled Crostini with Goat Cheese and ‘wichcraft Tomato Relish
• Pork Tenderloin with Tomato Salad
• Garden Vegetable Skewers
• Lemon-Ricotta Blinis with Raspberry Sorbet
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The recipes were overall pretty healthy but I tweaked a few things here and there. I used multigrain baguettes for the grilled crostini appetizer, bought all organic dairy products, and purchased my meat and produce from Whole Foods. I also served blueberry sorbet in addition to the raspberry sorbet for extra variety.

I think everyone’s favorite dish of the night was the pork tenderloin with tomato salad. The funny thing is my oven broke half-way through, so I had to finish the pork on my stovetop. I just put it back in the sear pan and covered it with a lid. Miraculously, the meat still came out delicious and moist and everyone was raving over it. Whew!! Plus, we all loved the fresh mint and toasted almonds in the salad. I was so thankful a few of my friends jumped in the kitchen to help me prepare the salad when I was having the oven crisis.

Once the party was over, I was soooo glad we opted to use disposable plates and cups! The clean-up job was a breeze considering we had that many people over.

Here’s a few pictures from the party. I hope you enjoy them! I want to give a big thanks to Williams-Sonoma and Calphalon for their generous party supplies and for inviting me to host the party. What a great opportunity!

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Lots of love,

Laurel