Macronutrients: What are they?

I feel like we’ve all heard the term: macronutrients, right? But only when I started learning more deeply about them at the Institute for Integrative Nutrition (IIN), did I really feel like I understood this term. It’s funny to me that we all know the government’s “food pyramid” and “my plate,” yet most of Americans don’t know what the three components to our diet actually are. Well I am going to simply break down what the three macronutrients are and share how you can best use this information for an optimal diet.

What are the three macronutrients?

  • Protein

  • Fat

  • Carbohydrates

And guess what? We need all three! Yes, carbs and fats included. However, it’s the QUALITY that really matters here. Read on to learn more!

Proteins: Proteins are made up of amino acids, which are essential for cell growth and repair, forming and maintaining muscles, and providing energy to our brains. Good sources are:

  • fish (ideally wild caught)

  • organic, pasture-raised eggs

  • chicken (ideally organic and pasture raised)

  • beef (ideally organic and grass-fed)

  • quinoa

  • legumes (beans, lentils, chickpeas)

Carbohydrates: Our body breaks carbs down into glucose, which we use as energy. I used to think of carbs as breads, pastas, cereals, etc… Now I finally know that most plant-based foods make up the bulk of this category in the form of complex carbohydrates!

  • Simple Carbs (processed/refined carbs, like candy, baked goods, pastas made with white flours, sugar) release glucose quickly, which results in low energy levels, cravings, overeating, weight gain, and brain fog. This is the type we want to AVOID.

  • Complex Carbs (fruits, vegetables, whole grains, legumes) have fiber and they release glucose more slowly, which leads to more sustained energy levels. This is the type we want to INCLUDE.

Healthy Fats: Healthy fats help with vitamin absorption, regulating hormone production, and with mood and brain health. Eating (good) fat doesn't make us fat!

  • Trans-fats: found in processed foods (fried foods, pre-packaged cookies, ice cream) and highly refined oils (canola, vegetable, corn, soy) clog arteries and lead to weight gain. They have no health benefits. AVOID these types of fats.

  • Healthy Fats include: avocados, nuts, seeds, salmon, olive oil, coconut oil, and ghee.

I hope this has been helpful to you! Bottom line, eat real foods that are nutrient-dense, mostly vegetables supplemented with high-quality sources of proteins and fats!

Sources and additional reading:

  • https://www.mindbodygreen.com/0-6029/3-Common-Carb-Misconceptions.html

  • https://www.naturalbalancefoods.com/community/dietary-needs/what-are-macronutrients-micronutrients/

  • https://draxe.com/macronutrients/

What Even Is a Health Coach??

Some of you may be wondering, what even is a health coach? It’s a great question and an important distinction to make. There are so many people out there now in the health and wellness space, and it can be a little confusing to figure out who does what and who might be the best fit for you to work with. There are dietitians, nutritionists, life coaches, therapists, health coaches, and more. The way I like to think about health coaching is it being somewhere in the middle of it all. A little bit nutritionist, a little bit therapist, a little bit life coach. But let’s get into the specifics.

Dietician: a dietician needs to have the registered dietician (RD) credential and is an expert in food and nutrition. They are medical professionals who take a clinical approach to nutrition. There are many requirements, both academic and professional, that an RD must meet before being able to practice.

Nutritionist: A nutritionist does not need a specific requirement or certification to practice, but some states require nutritionists to be licensed. Titles vary state and state and country to country. A nutritionist generally coaches their clients around health and the impact of dietary change.

Therapist: A therapist helps individuals on a deep, emotional level. People struggling with self-doubt, anxiety, depression, and a variety of other emotional concerns will benefit from working with a therapist, because emotional challenges can get in the way of any other change or opportunity to grow and heal.

Life Coach: A life coach will help you gain clarity about what you’re striving for, help you make a plan, and take action. An individual who is not struggling with deep emotional challenges but wants to create change in his/her life might benefit from seeing a life coach.

My health coaching certification from the Institute for Integrative Nutrition

My health coaching certification from the Institute for Integrative Nutrition

HEALTH COACH: A health coach is a combination of each of the above and therefore can take a holistic approach, looking at your diet and lifestyle and help you understand how both are directly related to your overall health. They do not diagnose, but they can help create action-based plans to help you find greater balance (physically and mentally) and to improve your overall health.

How can health coaching benefit you?

  • If you are not having serious medical issues, but you want to address health concerns and want to lead an overall healthier life, a health coach is a great person to reach out to.

  • If you are seeing a doctor and have been diagnosed with a condition where you need to cut certain foods out of your diet (ex. Gluten or sugar or caffeine), a health coach can help you develop strategies to find success.

  • Rather than telling you exactly what to do to heal and live a healthier life, a health coach works together with the client to create goals and to set small, achievable action steps.

  • A health coach can be a helpful accountability coach when you are struggling with health and happiness.

  • A health coach provides space for you to reflect and inquire, so that you can get to the root cause of symptoms, rather than treating them with pills and medications, as is the western way of medicine. (While seeing a health coach, you should not stop seeing your practitioner).


Sources:

The Great Egg Debate!

As many of you are probably aware, there was a study recently published by JAMA, a  medical journal, which shared evidence about risks related to eating too much dietary cholesterol (like eating too many eggs). This has been a debated topic for many years now, and there has been conflicting information about whether or not eggs are a healthy option. So, should we take this new study seriously and limit our intake of eggs? Well, given that in my studies I learned that eggs were a nutrient-dense option, low in LDL (“bad” cholesterol) and high in HDL (“good” cholesterol), I decided to take a closer look at the study and report. So what did I find?? Read on!

Let’s take a closer look at the JAMA study:

  • The study shared that an additional 300 mg of dietary cholesterol consumed per day was associated with a higher risk of Cardiovascular Disease.

  • It found that found that people who ate three or more eggs per week had higher risk of developing heart disease.

  • The study pulled from 6 different cohorts and was observational (meaning not a controlled research study). This is problematic for two main reasons:

    • We are not great at remembering what we ate. In fact, people tend to accurately recall around 50% of what they eat. This leads to flawed results.

    • This type of study does not look at the many confounding factors, like other dietary and lifestyle habits. Basically, it’s really difficult to identify how one part of a person's diet (like eggs) is truly impacting their health.

    • “To draw any firm causative conclusions from this type of data is impossible," says Laura Schoenfeld, R.D., a registered dietitian.

  • The study does not look at the types of eggs eaten (grain fed, mass produced vs. pasture raised, organic) and how they were prepared (highly refined vegetable oils and with a side of greasy bacon vs. poached or fried in coconut oil served with spinach and sweet potatoes). All of these details matter!


Who is at risk of having heart disease?

  • "The biggest risk factors for heart disease are smoking, uncontrolled high blood pressure, physical inactivity, obesity, uncontrolled diabetes, and uncontrolled stress and anger," says Schoenfeld.

  • Therefore eating eggs, which is a nutrient-dense real food, is not the thing we should be focusing on to reduce heart disease!

  • Instead, if you are at risk, try eating a plant heavy diet with many fiber-rich foods (help to lower LDL or “bad cholesterol), getting regular exercise and movement, and manage stress


Why are eggs actually beneficial for most of us?

  • They are a great source of protein and Omega 3s (especially pasture-raised and cage-free).

  • The egg yolks are one of our best sources of vitamin D, choline, vitamin K2, and biotin

Organic, pasture-raised eggs from a local farmer’s market

Organic, pasture-raised eggs from a local farmer’s market


My takeaway? Use your own discretion when eating eggs. I personally have eggs almost every morning. I find that they fill me up and give me great energy for the day. As long as you live a heart-healthy lifestyle (exercise and eat a real-foods diet), eating pasture-raised, organic eggs will likely not be damaging to your health. In fact, they can supply high amounts of nutritional benefits! So don’t let this highly broadcasted new study impact your breakfast routines, and if you’re an egg-lover, keep enjoying them!


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What Pots and Pans Should I be Cooking With?

I am obsessed with my new Greenpan, which is a healthy ceramic non stick pan! I’ve known for awhile now that nonstick cookware can be toxic and have long term detrimental effects on our health, but I just couldn’t give up on how easy it was to cook with them! I cook eggs almost every morning, and those on a stainless steel pan are just an absolute disaster. Cleaning up an eggy pan bums me out enough to not even want to go through the process of cooking them in the first place! My new Greenpans are made without PFAS, PFOA, lead or cadmium, which means that cooking on them won’t release dangerous toxins into our foods.




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Why are most non stick pans dangerous for our health?


Many of us are drawn to the convenience of cooking with nonstick pans. So what’s the drawback? Well, the most common type of nonstick pan is made with Teflon, which contains polytetrafluoroethylene (PTFE) and perfluoroalkyl compounds (PFAs). These materials are highly toxic when exposed to heat, becoming a source of perfluorooctanoic acid (PFOA), which is a chemical compound linked to thyroid disease, reproductive problems, infertility in women, and other health issues.

So, what should I be cooking with??

  • Cast Iron pots and pans are great for the oven, stovetop, and grill. They are durable, non-toxic, and last a lifetime. Just be sure to clean carefully, without soaps and brillo pads! Enamel coated cast iron pots and pans (like Lodge and Le Creuset) are great options as well!

  • Ceramic cookware is non-leaching and non-toxic making it a very safe choice.

  • Stainless Steel is sturdy and not reactive with foods, making it a good option.

  • Glass, like Pyrex, is great for baking and roasting.

  • You can opt for Greenpan, which is a ceramic (not Teflon) nonstick pan, which is made from a sand derivative and is non-toxic.

Happy cooking!

When I feel the need to use nonstick (mostly for cooking eggs and pancakes), this is the brand I use!

When I feel the need to use nonstick (mostly for cooking eggs and pancakes), this is the brand I use!

Here are my kitchen staples: a cast iron skillet, an enameled cast iron dutch over, and my all-clad stainless steel pot

Here are my kitchen staples: a cast iron skillet, an enameled cast iron dutch over, and my all-clad stainless steel pot

Guide to Mexico City

Mexico City is an incredible place to visit. There’s really something for everyone - the foodie, the art lover, the partier. We had the greatest time exploring the neighborhoods, checking out museums and parks, and eating constantly. The food in Mexico City is so delicious, and so inexpensive! Read on for some of our favorite spots and others that we hope to squeeze into our next trip!


Where to Stay:

There are really three neighborhoods you’ll likely want to stay in: Condesa, Roma, and Polanco. Condesa and Roma are hip and trendy, while Polanco is upscale and feels very nice (almost European). Polanco is also where the bigger, fancier hotels are, like the Four Seasons and the Hyatt Regency. Sam and I stayed in AR218, a boutique hotel in Condesa, which we loved, and to be honest, we so rarely spent time there, as we were so busy exploring! We also couldn’t have been happier to have been based in Condesa, but that is a personal preference.


Where to Adventure

  • Chapultepec Park - Be sure to visit the Chapultepec Castle while there!

  • The Museum of Anthropology- Really cool exhibits of ancient Mexican art.

  • Frida Kahlo Museum - I recommend that you go first thing in the morning. We got here late in the afternoon of our last day and the line was outrageously long. Sadly it didn’t look like we had a chance of getting in. We headed to the Mercado Coyoacan, which is a couple blocks away and had a great time exploring and shopping!

  • Soumaya Museum - known for its unique facade and for the collection of Mexican and European artists

  • Jumex Museum - a modern art museum that we thought was definitely worth the visit. It’s also directly next to the Soumaya Museum

  • Lucha Libre - Go watch a Mexican Wrestling Match! You’ll see the masks being sold by all the street vendors as you walk around the city.

  • Shop at the Markets - there are so many and they are an absolute frenzy (in the best way possible) with food stations, grocery items, knick knacks, costume vendors, flowers, you name it! We loved Mercado Coyoacan, Mercado Medellín, and Mercado Roma.

  • Zocalo - This is the historic center of Mexico City. It was crazy crowded, but worth it to see some of the beautiful buildings and architecture. We especially loved Secretaría de Educación Pública, where we saw the murals by Diego Rivera. No need to spend a ton of time there in my opinion; it felt pretty chaotic and touristy.

  • Xochimilco - we didn’t get around to going here, but you can rent the brightly colored boats and travel through the canals. It sounds like it’s a great place for a group and day party. Definitely seems a bit touristy, but fun!


Where to Eat

You really can’t go wrong eating out in Mexico City. Everywhere you look, there are street vendors selling freshly cut up fruit, coconut water, tacos, tortas, candies, etc.. Regardless of what you decide to do, I recommend a mix of reservations and checking places out spontaneously. You’ll want to try some high quality restaurans, but also have some street tacos and more casual meals. Here are some of our favorites, plus others that were recommended to us:

  • Pujol , Polanco -This is a top 50 restaurant in the world. We were not able to get a reservation, but we walked by it and it looked well worth the visit if you can make it work!

  • Molino el Pujol, Condesa - this tiny restaurant was opened by the chef of Pujol, and the food was incredible! It is a super basic menu, but everything on it looked delicious. We got tomales here one morning for breakfast and LOVED them.

  • Contramar, Roma - Known for their seafood. Open for lunch. Very fresh!

  • Rosetta , Roma - (for Italian food - need a reservation) and its bakery, which is delicious. Pop in for a pastry and go for a walk in the neighborhood.

  • Maximo Bistrot, Roma - Lunch and dinner farm-to-table restaurant. Recommend making a reservation.

  • Lardo, Condesa - We went here for lunch our first day and were obsessed. The food is so fresh and creative. We loved it so much, we went back for breakfast the next morning, which did not disappoint!

  • Quintonil, Polanco- upscale contemporary Mexican restaurant. Make a reservation if you want to get in!

  • Eno, Polanco - The same chef from Pujol. A casual and delicious breakfast and lunch spot. There was a line when we went, but it moved quickly!

  • El Lugar Sin Nombre - If you are down in the historic district at dinner time.

  • Masala y Maiz, Condesa - Mexican Indian fusion. Breakfast and lunch. We thought it was adorable and the food was incredible.

  • Cedron, Condessa - We went here for our final dinner. It was a great neighborhood spot with excellent service. Mexican French fusion.

  • El Moro - Churros in the historic center


Where to Drink

I don’t think I’ve ever had so many margaritas and mezcal drinks in one weekend as I did in Mexico City. I typically stay away from sugary cocktails, but it just felt right to have them while in Mexico, so I did :)

  • Chiquitito, Condesa - This is for your morning drink - coffee! This cafe was one block from our hotel and we went every morning for an almond milk matcha (me) and an americano (Sam). It’s hip and has great breakfast food and drinks.

  • Condesa DF- A rooftop hotel bar. Can get crowded so go early!

  • Gin Gin - We grabbed a cocktail before dinner at this Roma bar/restaurant - fun scene and great cocktails (not only gin!)

  • Licoreria Limantour- known for their mixology. Pop in here for a cocktail before or after dinner Roma!

  • Aurora - A hip cocktail bar in Roma, with great drinks and an open air patio out back.

  • Antolina - our neighborhood (Condesa) bar/restaurant just a block away from our hotel. Great drinks and food with outdoor seating.

  • Jule’s Basement - a speakeasy in Polanco. Make a reservation ahead of time!


How to Get Around

  • Uber is incredibly cheap and easy!

  • Bird and Lime scooters are everywhere- a fun way to get around

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HELP! Which Oils Should I be Cooking With?!

My favorite oils to cook with. Quality matters!

My favorite oils to cook with. Quality matters!

Oils are one source of fat that we use in our cooking all the time. Fat is an important part of our diet; it’s one of the three macronutrients (the others being protein and carbohydrates). While fats are finally overcoming an unfair bad reputation, it’s important to note the distinction between GOOD and BAD fats and to understand how to use the good ones while cooking in the kitchen.

Good fats help with:

  • Brain functioning

  • Hormone production

  • Strengthening our immune system

  • Slowing digestion

  • Maintaining stable blood sugar levels


Now, let’s chat about how to cook with various oils and fats in the kitchen. Even when using good fats, like extra virgin olive oil, they can turn into unhealthy fats if used in the wrong way. What do I mean by this? Well, all fats have a smoke point, and when heated beyond its smoke point, the oil/fat oxidizes. The process of oxidation means that harmful free radicals are released and enter our bodies. Free radicals create oxidative stress, which is associated with premature aging, autoimmune disorders, and diseases in the central nervous system (like Alzheimer's).

Another thing to note, light and exposure to air may also cause oils to oxidize. Therefore, buy oils in dark glass bottles and store in cupboards.

So, let’s break this down. Here are various healthy fats/oils and their smoke points:


Coconut Oil

  • Smoke Point: 350-365 degrees F

  • Use For: Roasting and cooking at low to medium temperatures

Extra Virgin Olive Oil

  • Smoke Point: 325-375 degrees F

  • Use For: Low temperature roasting/cooking or and for dressings

Grass Fed Butter

  • Smoke Point: 350 degrees F

  • Use For: Roasting and cooking at low to medium temperatures

Grass Fed Ghee

  • Smoke Point: 480 degrees F

  • Use For: High temperature roasting and cooking

Avocado Oil

  • Smoke Point: 530 degrees F

  • Use For: High temperature roasting and cooking

As a rule of thumb, I do my best to avoid oils that are man-made and industrial seed and vegetable oils, like canola oil, vegetable oil, sunflower oil, and safflower oil. They are highly processed and high in Omega 6s, which lead to inflammation in the body.



Sources:

https://www.medicalnewstoday.com/articles/318652.php

http://www.cavemandoctor.com/2012/05/27/checking-your-oil-the-definitive-guide-to-cooking-with-fat/

https://blog.bulletproof.com/the-4-best-fats-for-bulletproof-cooking/

https://drhyman.com/blog/2016/01/29/why-oil-is-bad-for-you/


Benefits of Eating Warming Foods this Winter

I am all about eating warming foods right now. In traditional Chinese medicine, there's a lot of thought that goes into food preparation. While we are all different, in the winter months, it's thought to be beneficial for everyone to eat warming foods. Intuitively, it makes sense. So many of us feel the need to eat so many salads to get our greens in and to load up on nutrients, but the truth is, we can use this same concept when we warm up our vegetables, rather than eating them raw. In fact, we often benefit even more from the nutrients when we eat foods in their cooked form.


In Chinese medicine, eating raw foods can promote fatigue, congestion, feeling cold, and bloating. Especially in the winter months, our bodies crave warmth, and a great way to feed that craving is by eating cooked and warming foods. They stimulate circulation and aid digestion.


How can we easily add healthy warming meal options to our diet?

  • make soups and stews

  • roast or steam vegetables

  • instead of salads, try warm quinoa or lentil bowls

  • have warm oatmeal and egg dishes for breakfast

  • incorporate warming spices, like cinnamon, turmeric, and ginger to your cooking


Chinese Medicine is all about Yin and Yang; it’s about finding balance. We should seek to find yin and yang not only with our diet (with texture, flavor, temperatures), but also with our lifestyles. Yes, right now, it’s winter and my body is craving warmth, which I am finding through the foods I eat, the clothes I wear, and by hunkering down with blankets and books. Yet, in the summer months, I crave cool, refreshing meals, like smoothies, salads, sorbets, and summer fruits. I crave lots of social interaction, long and active days, and opportunities to swim and cool down. The point of this post is, listen to your body. Don’t just eat a salad because it’s “healthy.” Eat to nourish yourself. Eat what your body craves and desires (more or less). Pay attention to foods that are seasonal and your methods for preparing them. Finally, try to find balance in all that you do!



Sources:

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Quality Ingredients Leads to Time Saved in the Kitchen!

In my last post, I wrote all about why it’s so important to buy local and organic produce and meats for health benefits and environmental reasons. NOW, I’ll let you know that not only are local and organic foods better for you to eat, they will also make your life a whole lot easier in the kitchen! I LOVE to cook, but honestly, I rarely use more than 5 ingredients because:

1) I like to keep in simple when I can; I am immediately turned away from a recipe when it calls for 15-20 different ingredients.

2) Cooking for me is relaxing and mood-boosting, but this easily changes when I’m trying to manage too many steps and/or ingredients.

3) When you’re using high quality ingredients, you want those ingredients to shine! Quality ingredients are more nutrient dense and flavorful and don’t need to be covered up or overshadowed with sauces and other flavorings.


As a kid, I used to hate eating my vegetables. I’d push them around on the plate, and eventually just force myself to eat them. Those broccoli or cauliflower florets, to name a couple, were pretty much always prepared in the same, boring way: steamed or boiled. The flavorless, vegetable mush did little to excite my appetite. Here, however, are just a few ideas for cooking your vegetables simply, while still incorporating tons of flavor! I honestly now LOVE vegetables when they are prepared in a way that allows for their unique flavors to be highlighted!


  • ROAST - I pretty much roast all vegetables, no matter what they are. Roasting draws out the natural sugars in vegetables, allowing them to become slightly caramelized and so delicious. I especially love this method for root vegetables, like squash, potatoes, and parsnips. Chop your vegetables in uniformly sized pieces, coat in olive oil, avocado oil, or coconut oil (depending on your roasting temperature), add salt and pepper, and roast until tender. SUPER SIMPLE. You can always enhance by adding some herbs and spices or a yummy dipping sauce.

  • GRILL - I use my grill every month of the year, no matter what the temperature is outside. I love the char and smokiness that develops once fruits and vegetables are grilled. I prepare them the same way I do when roasting - keep it simple, and let the cooking allow for the natural flavors to become more pronounced. Try grilled fruits for a super sweet dessert treat.

  • SAUTEE - sauteing vegetables on the stove top is another simple and easy method. I typically heat some ghee or coconut oil in a pan, add in onion/shallots and usually some garlic too and start cooking away. Then I add in whatever other vegetables I feel like having and allow them to soften. I especially love this method when cooking mushrooms and greens, like spinach and chard.



Roasted sweet potato wedges with an herb pesto

Roasted sweet potato wedges with an herb pesto

Grilled broccolini and sautéed mushrooms

Grilled broccolini and sautéed mushrooms

Trout with a side of sautéed kale and roasted root vegetables (carrots, beets, celeriac, rutabaga)

Trout with a side of sautéed kale and roasted root vegetables (carrots, beets, celeriac, rutabaga)

Buy Local! Buy Organic!

Shopping at a farm stand.

Shopping at a farm stand.

Buy local. Buy organic. We’ve all heard this a million times, but WHY is it so important to do so? There are many reasons that it’s a good idea to follow these simple guidelines, ranging from health benefits to environmental purposes. I’ve broken it down for you and given you some tips and ideas for when the local, organic ingredients you want just seem a little out of budget.


BUY LOCAL

  • For one, buying locally will provide you with the most nutrient-dense produce. The moment a fruit or vegetable is picked, it starts losing its nutrients through a process called “respiration.” Think about all those strawberries from Mexico or apples from New Zealand. They need to travel hundreds or thousands of miles to get to your grocery store, and that whole time, they are losing much of the vitamin and mineral content that you’re hoping to benefit from.  

  • Stemming off the first point, the travel time it takes to get those apples and strawberries to your market in the US does not come without environmental implications. Think about the amount of oil and labor it takes to transport the produce. This is not doing our globe any favors.

  • Buying local also tastes better! When produce needs to travel long distances, the fruits and vegetables are picked well before they’re ripe so that they can continue to ripen during their long journey to the markets. Local produce is allowed to ripen naturally, on the stem, as it should be!

  • When buying at a local farmer’s market, you can actually talk with your farmer about their farming practices. They can share some new ingredients with you and even give you tips on how to prepare them.


BUY ORGANIC

  • Organic means that fruits and vegetables are grown without pesticides and only use natural fertilizers (think compost!). Even after being washed thoroughly, there is still pesticide residue on conventional produce, which we are ingesting. There are many potential health risks associated with pesticides entering our bodies (check out this link for more info). Kids are especially at risk!

  • Conventional farming methods greatly deplete our soil of valuable nutrients by using  petroleum-based synthetic pesticides and fertilizers, which means our fruits and vegetables are then lacking in nutrients. Organic farming relies on crop rotation and composting, resulting in better tasting and more nutrient-dense food - PLUS organic methods reduce our carbon footprint

  • Organic animal products are not given any kind of antibiotics or growth hormones, and are only fed with organic feed. They are also treated more humanely (like safer, cleaner living conditions). Animal welfare is definitely something to be thinking about when buying your meats!

  • Organic foods are guaranteed to not have GMOs in them (genetically modified organisms), meaning the seeds in organic foods have not been altered at the DNA level. We should be eating food in its natural state whenever possible in my opinion!



WHERE SHOULD I BUY MY  LOCAL AND ORGANIC FOODS?

  • I personally love my CSA (community supported agriculture) farm box that I get from a local farm near me. They drop off a box of fresh fruits and vegetables once a week, and I can trust that it’s grown using best practices. I’ve actually spoken to my farmer and visited the farm so I know exactly where my food is coming from. Plus, it gives me the opportunity to get creative and cook with new seasonal ingredients! You can just google search for CSAs near you!

  • Shopping at your local Farmer’s Market is a great way to support local farms and get organic, seasonal produce. Don’t be shy….strike up conversation with your famers and ask them questions about their farming practices!

  • Look for the organic foods section at your grocery store, and do your best to find locally grown produce when possible. I know Whole Foods does a great job advertising which fruits and vegetables come from local farms.


UGH BUT ORGANIC IS SO EXPENSIVE!

  • First of all, think about this. Paying for high quality ingredients will immediately benefit your health. You’ll be nourishing your body with vitamins, minerals, and beneficial nutrients, and you’ll be avoiding chemicals, toxins, and hormones, and the health implications they bring. So you’ll pay now, but save on future doctor’s bills by staying healthy!

  • If money is a real concern, at least abide by the dirty dozen and clean fifteen, an up-to-date list composed of by the EWG (environmental working group) distinguishing the least and most pesticide-laden fruits and vegetables.

    • Dirty Dozen - even after washing, these conventionally grown fruits and vegetables still contained the highest levels of pesticide residue: strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes and sweet bell peppers

    • Clean 15- these conventionally grown fruits and vegetables had the lowest levels of pesticide residue: avocados, sweet corn, pineapples, cabbages, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplants, honeydews, kiwis, cantaloupes, cauliflower and broccoli.


I don’t mean to scare you all about the toxicity associated with many fruits and vegetables available to us for consumption, but I do want to bring about greater awareness around this topic. No need to be absolutely crazy about shopping for organic and local foods, but at least take the time to make more thoughtful decisions about what you’re consuming!


For more information, check out:

http://www.organicitsworthit.org/get/10-reasons-buy-organic-0

https://www.ewg.org/foodnews/summary.php



Shopping at a farmers market with my niece

Shopping at a farmers market with my niece

The produce from my weekly CSA box

The produce from my weekly CSA box

7 Tips for a Healthy Thanksgiving and Holiday Season!

(While this post is mainly about Thanksgiving, these tips can be used to help you find balance throughout the entire Holiday season.)

Hard to believe Thanksgiving is just around the corner! When I think about Thanksgiving, I think about getting together with family, old friends, and eating A LOT. Usually too much, and then I feel terrible after and regret having that third slice of pie. Below, I've written out 7 tips to feel great and stay healthy this Thanksgiving. Was aiming for 5, but felt too limited. Enjoy and comment below with your favorite Thanksgiving tips!

1) SLEEP - get enough of it! With adequate sleep, your mood will be better and you'll have the mental sharpness to make better decisions, including what you choose to eat and fuel your body with.

2) WATER - stay hydrated throughout your days. With every cup of coffee/tea and alcohol, drink a glass of water. On the east coast, especially, it's dry and our bodies are craving even more hydration.

3) MOVEMENT - get movement every day! Maybe even more gentle movement, like yoga and walking will feel right for you at this time. Not only will this boost endorphins and burn calories, but it can be a great chance to get fresh air and connect with family/friends by having a "walk and talk."

4) EAT CLEAN WHEN YOU CAN - start every morning with a solid, balanced breakfast of whole foods - like pasture raised eggs, sautéed spinach, and sweet potato or a green smoothie with almond butter and collagen peptides. By starting your morning on the right foot, you'll feel energized and nourished; you'll be providing your body and cells with the nutrients it needs for the day.

5) NO STRESS - Thanksgiving means lots of family time, and let's face it, that can lead to stress/anxiety and other emotions. This should be a time, where you feel happy, grateful, and joyful. If you aren't feeling this way, pause, take 5 deep breaths, and reflect.

6) TIME FOR YOU - again, Thanksgiving oftentimes means gathering with friends and family. While this can be energizing and fun, the constant conversation can eventually deplete your energy levels. It's important every day to find some time for yourself, whether this be a solo walk, reading somewhere quiet, or taking a long bath, make sure to spend at least 15 minutes of YOU time for some necessary self care.

7) INDULGE BUT DON'T OVERDO - Enjoy your Thanksgiving meal and leftovers and don't beat yourself up for eating too much. However, consider making healthier choices with the side dishes and desserts you serve (check out my blog - link on profile). Healthy does not mean flavor-lacking!

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