Spring Cleaning

After a very long cold winter, spring has finally arrived.  Although it is rainy and gloomy today, the sun will be shining again soon. So what can you do when everyone is running around in tank tops and shorts and feeling the sun on their faces and all you want to do is continue to hibernate inside and eat ice cream (including me!)?

• Start by cleaning out your pantry that might be loaded with unhealthy, processed foods. Pitch all those winter comfort foods you’ve been stashing. Keep that food environment safe. Get to the market and stock up on all that delicious spring produce.
• Consider joining a CSA. CSA stands for Community Supported Agriculture. CSA allows communities to have direct access to high quality, fresh produce grown locally by regional farmers, thus supporting a very important and dying group.  When you become a member of a CSA, you’re purchasing a “share” of vegetables from a regional farmer. You would pick up a box or bag that contains the most seasonal, fresh produce and it is always a fun surprise what you get.  Be create and try new fruits and vegetables!
• Learn what is seasonal : Artichokes, arugula, asparagus, beets, bok choy, carrots, fava beans, garlic, herbs, leeks, greens, onions, herbs, leeks, peas, potatoes, radish, ramps, rhubarb, scallions, and spinach. SO many amazing options to chose from. Look up recipes on sites like epicurious, cooking light and eating well, and start cooking!
• Put fresh herbs on your windowsill.  Very low maintenance and a great way to add fresh flavor to foods. They will also brighten your kitchen and create a wonderful scent.
• Reduce consumption of refined sugar and alcohol.  They increase feelings of depression and anxiety.
• Increase consumption of foods high in Omega 3’s-oily fish such as salmon, nuts, seeds, and avocados. Aim for 2 grams a day. They have been shown to boost mood. Just remember to eat in moderation as they are calorically dense.
• Consume tryptophan, (needed to produce serotonin, an important neurotransmitter that stabilizes mood) an important amino acid that the body cannot produce on its own.  Good sources include: poultry, beef, eggs and nuts. 320 mg is recommended a day (4 ounces of chicken for example).
• Eat those greens.  Popeye was right, they make you strong and improve your health dramatically from the inside out. They are loaded with fiber, folate, carotenoids, vitamins K, C and calcium.  They are loaded with antioxidants and have been shown to slow the growth of certain cancers.
• Get outside and move your body. Take a walk and look at the blooming flowers.  Exercise not only helps our waistline and our health, but it is very powerful way to improve our mood. If you are sedentary, always get clearance from your physician before you start an exercise plan.
• Enlist a friend or group to bring you out of that winter hibernation. Sometimes we need a little extra boost of support to motivate us and get out of an unhealthy rut.
• Try and get 15 minutes of natural sunlight every day.  Just remember to always use a high spectrum sunscreen. If vitamin D levels are still low, consider supplementation.
• Spring is the perfect time to shake out those mental cobwebs and start to get healthy.  It can be hard when you might be feeling blue when the sun is shining and everyone around you is happy. Take baby steps and know that if you need it, reach out for support.  Whether it is a friend, family member, support group or medical professional, there is no shame in getting help when you need it.  Be kind to yourself and by making small, little improvements towards better health, a positive outlook will follow.

Rhubarb-Raspberry Crumble

From EatingWell:  March/April 2015     Makes: 10 servings Serving Size: about 2/3 cups Active Time: 30 minutes Total Time: 1 1/2 hours

FILLING

• 8 cups sliced rhubarb (1/2 inch; about 2 pounds), fresh or frozen (thawed)
• 1 1/2 cups raspberries, fresh or frozen (thawed)
• 2/3 cup granulated sugar
• 2 tablespoons cornstarch
• 1 teaspoon vanilla extract

TOPPING

• 1/2 cup all-purpose flour
• 1/2 cup rye flour (or use 1 cup all-purpose flour total)
• 6 tablespoons packed brown sugar
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 8 tablespoons cold unsalted butter
• (1 stick), cut into 1-inch pieces
• 1/2 cup pecans, coarsely chopped

1. Preheat oven to 375°F. Coat a 9-by-13-inch glass or ceramic baking dish with cooking spray.
2. To prepare filling: Combine rhubarb, raspberries, granulated sugar, cornstarch and vanilla in the prepared baking dish. Let stand while you make the topping.
3. To prepare topping: Combine all-purpose flour, rye flour (if using), brown sugar, baking powder and salt in a mixing bowl. Pinch butter into the flour mixture with your fingertips until it is pea-sized. Squeeze a handful of dough firmly in your palm, then crumble it coarsely over the rhubarb mixture. Continue with the rest of the mixture until the fruit is evenly covered. Sprinkle with pecans.
4. Bake until the fruit is bubbling and the topping is golden brown, about 50 minutes. Let cool for 10 minutes before serving.

Per serving: 281 calories; 14 g fat (6 g sat, 5 g mono); 24 mg cholesterol; 39 g carbohydrates; 21 g added sugars; 24 g total sugars; 3 g protein; 4 g fiber; 173 mg sodium; 372 mg potassium. Nutrition Bonus: Vitamin C (21% daily value) Carbohydrate Servings: 2 1/2  

Stress and Weight Gain

Everyone has stress in their life, and its easier said than done to reduce it.  But there are real reasons why it is critical to try as best you can to reduce your stress.  For some people, stress increases appetite, makes us hold onto fat and for everyone it releases negative hormones.  Most people have heard of the fight or flight hormones, the most common being: adrenalin, CRH (corticotrophin releasing hormone), norepinepherine and cortisol. In cave days, the fight or flight response was imperative to survival. Although still a necessary response, say in the case of real physical danger or a threat, the trigger of too many stress hormones in daily life does not help us, but hinders us.  These stress signals not only increase our appetite, but also leads to storage of visceral fat around the belly (I discuss this further in the blog belly fat). Visceral fat can lead to increased risk of diabetes and heart disease as well as other health concerns. Stress leads to anxiety and emotional eating, which also leads to weight gain.  Many people eat as a way to calm down or reward themselves for dealing with a stressful day. When chronically stressed, there is a desire to eat comfort foods-usually loaded with fat, sugar and calories. The rise in cortisol when we are stressed increases our cravings/desires for carbohydrate (sugar or starchy) foods. It also leads to mindless eating. When you eat mindlessly, you not only have no idea how much you’ve eaten, but I bet you no longer even taste what you have consumed. So, what can you do to help reduce the stress in your life?

• Get enough sleep! It is critical for adults to get 7-9 hours of uninterrupted sleep every night. We cannot make up lost sleep on the weekends or with power naps.  Stress causes decreased blood sugar, which leads to that feeling of fatigue and rises in cortisol levels, which lead to those carb cravings. Try and remove caffeine from your diet after noon daily if you are sensitive to the stimulus that caffeine provides that could lead to insomnia. Also, do not exercise too close to bedtime, as the hormones released can interfere with sleep as well.
• Exercise-The goal is to get 30-35 minutes of aerobic activity 5x/week and weight bearing exercise 2x/week.  If you are completely sedentary, start slow and get clearance from your physician before you start an exercise routine. It not only will give you energy, but will improve your brain chemistry-and may remove you from your stress for awhile and help to clear your head.
• Don’t skip meals-Eat three meals and two, 100 calorie snacks daily. Snacks should be nutritious-lean protein, fiber and/or complex carbohydrate.

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  Try and remove packaged foods and refined sugar from your diet and try and eat the rainbow-as many different colored fruits and vegetables as you can-remember 8-10 servings daily!

• Try meditation and/or hypnosis-If you are having trouble shutting out the chatter in your brain, meditation has been proven to help relax and calm the mind. Hypnosis can also be helpful as a tool for emotional eating.  There are many useful tapes and courses available.
• Find time for yourself-Take a moment every day to do something just for yourself.  Whether its reading a chapter of a new book you wanted to read or watching your favorite show, its important to take that time to do something relaxing and fun.
• Reduce alcohol, cigarettes, caffeine and drugs-Alcohol  as well as other drugs are a depressant and all of these items can lead to elevated cortisol levels, which in turn leads to those bad cravings for unhealthy foods.
• Reach out!

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  Whether you confide in a loved one, friend or trained professional, there is no shame in asking for help when you need it. Sometimes stress can be too overwhelming to deal with on your own and lead to not only weight gain but serious medical conditions.

Reducing stress is imperative for overall wellness and weight maintenance.  Find ways to be kind to yourself and get help when you need it.  Your body will thank you!  

Spicy Shrimp Noodle Bowl

Recipe from Cooking Light Magazine Ingredients

1 1/2 cups water 1 cup fat-free, lower-sodium chicken broth 1 (8-ounce) bottle clam juice 2 (1/4-inch-thick) slices peeled fresh ginger 1 teaspoon olive oil 3/4 cup thinly sliced red bell pepper 1/4 cup thinly sliced yellow onion 1 garlic clove, minced 1/2 cup sugar snap peas 2 teaspoons chili garlic sauce or 1/2 teaspoon crushed red pepper 1/4 teaspoon salt 3 ounces uncooked rice sticks 2 tablespoons fresh cilantro leaves Lime wedges Preparation 1. Remove shrimp tails; set aside. Combine shrimp tails, water, broth, clam juice, and ginger in a saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes. Strain broth mixture through a sieve into a bowl; discard solids. 2. Heat olive oil in medium saucepan over medium-high heat. Add bell pepper, yellow onion, and garlic; sauté 3 minutes. Add reserved broth; bring to a simmer. Add shrimp, peas, chili garlic sauce, salt, and noodles; cook 5 minutes or until noodles are done. Ladle 1 1/4 cups soup into each of 4 bowls; top each serving with 1 1/2 teaspoons cilantro. Serve with lime wedges.

Nutritional Information

Calories 236 Fat 3.6 g Satfat 0.7 g Monofat 1.3 g Polyfat 1 g Protein 26.5 g Carbohydrate 25.4 g Fiber 1.9 g Cholesterol 174 mg Iron 3.7 mg Sodium 506 mg Calcium 84 mg