Is Healthy Living Your Ticket to Freedom?

The… patient should be made to understand that he or she must take charge of his own life.  Don’t take your body to the doctor as if he were a repair shop.  ~Quentin Regestein

How is our health connected to our level of freedom? This is the question I have been pondering all week as people near and dear to me have been dealing with everything from fractured ankles and pulled back muscles to being rushed to hospital and diagnosed with cancer. When we aren’t suffering from illness or injury we often take for granted our ability to get up in the morning and go about our daily activities without restriction. But the minute our health is impacted, our freedom to do all the things we want becomes limited. This can be incredibly frustrating and for those that end up with a serious illness and potentially fatal disease, this can be very overwhelming (and that is a huge understatement!).

So what if we thought about healthy living as our real ticket to ensuring freedom?  Accidents happen – and in my family klutziness is something we consider an inherited gene, but there are a lot of things we can control by the food and exercise choices we make in addition to other wellness actions that keep us functioning so that we can do the things we really enjoy. We can’t stop the aging process, but I do believe we can manage our health so that we are aging more gracefully and able to be independent and mobile late into life. Most of us know what we should be doing, but choose not to do it – or think to ourselves, “I’ll eat better tomorrow”, “I’ll start exercising tomorrow”, “I’ll do something to manage my stress tomorrow”. Tomorrow turns into next week, next month, sometimes next year. At some point, tomorrow may be too late.

So, what if we all changed our thinking so that healthy living was not something that restricted us and that takes away all the fun but instead is the very thing that guarantees are ability to do things we want? What if you figured out what was most nourishing for your body so that you knew the right “fuel” to put in it? Recently one of my clients said that by understanding what was good for her body and making the right changes, she now craves the stuff that this good for her. By doing what makes her feel good most of the time, she can indulge on a night out with friends or weekend social event. When she feels like she has overdone it she can now course correct, go back to the healthier choices, and ensure she is maintaining good energy and avoiding the negative effects that the unhealthy living has on her body.

When I finally figured out what foods my body was sensitive to and cut those out of my diet (at least most of the time), it was truly a liberating experience. When I discovered that just getting out for a long walk 3-4 times a week helped my physical and emotional well-being, I came to see my hyper-active dogs as a blessing in my life because they keep me exercising regularly. What is “healthy” for me is different from what is healthy for you, but many of the basic principles are the same. I hope you’ll consider thinking about healthy living as liberating and not restricting, as empowering rather than imprisoning. The more proactive we are in managing our own health, the happier and healthier we will be in the long run! 

Baked Tilapia with Salsa Verde & Homemade Potato Chips

Ingredients

• 1-2 filets of tilapia (depending on whether for one or two people)
• ¼ cup salsa verde
• small bunch of fresh cilantro, remove stems and chop
• fresh lime juice
• whole grains – could be quinoa, Israeli couscous, or the combo (I got the mix at Trader Joe’s)
• medley of potatoes (purple, red)
• whole organic black beans
• small handful of shredded cheese

Preheat oven to 400 F. Wash and thinly slice potatoes. Toss with some extra virgin olive oil and salt and pepper to season. Place on a baking sheet and spread out, cook about 1hour.

Rinse tilapia filets and pat dry. Cut a parchment paper square and foil square for each filet. Place the filet on the parchment paper, which is placed on top of the foil.

Evenly distribute the salsa verde between each filet. Squeeze fresh lime juice and top with cilantro. May add other seasonings or salt and pepper if desired. Fold parchment paper over filets and then wrap foil around, making sure no paper is sticking out to prevent burning. Place in the refrigerator for 45 mins while potatoes are cooking.

Prepare whole grain of choice. When done, add a little olive oil and lemon or lime juice and some seasoning. I like to add salt, pepper, cayenne, and a little Cholula.

When potatoes are done, set in a bowl with a paper towel to absorb oil.

Reduce heat of oven to about 350 F. Place wrapped fish on baking sheet and cook for 10-15 minutes or until flaky white in the middle.

While fish is cooking, heat black beans in a sauce pan. If you have ramekins or small glass dishes that are oven safe, transfer the black beans and add shredded cheese and melt in the oven.

Serve fish over whole grains with side of black beans and homemade chips.

ENJOY!

Red Quinoa Salad

Quinoa is one of the great whole grains that is high in protein and the protein it supplies is complete protein. This means that it includes all nine essential amino acids. Because of this, it takes less quinoa protein to meet one’s protein need than wheat protein. Quinoa is easy to digest and naturally contains no gluten. It is also a good source of dietary fiber, phosphorous, magnesium, and iron. This is great food for vegetarians that need a good protein source, but everyone should be enjoying this grain. Red quinoa is just like it’s paler sister seed but has a slightly earthier taste. I’ve been having lots of fun experimenting with red quinoa recipes but wanted to share this one from Anna Getty’s Easy Green Organic cookbook.

Red Quinoa Salad Recipe 

Ingredients

1 cup red quinoa

1 cup toasted pine nuts

1 cup dried cranberries

2 small English cucumbers, peeled, seeded, and cut into ¼ inch pieces

4 ounces of feta cheese, cut into ¼ inch cubes

2/3 cup fresh flat-leaf parsely

¼ cup fresh lemon juice

1/3 cup olive oil

salt to taste

You can definitely experiment with ingredients. I’ve added mango and pineapple with cilantro, and used lime flavored olive oil. I’ve also made this with grilled portabello mushrooms.

Instructions

1. Cook quinoa according to instructions, usually 15 minutes on low heat after rinsing in mesh strainer and boiling in a small pot with 2 cups of water. Be sure all is liquid is absorbed. Fluff with fork. Transfer to a large bowl and let cool.

2. When quinoa is cool, add the pine nuts, cranberries, cucumbers, feta cheese parsely and toss to mix well.

3. Put the lemon juice and olive oil in a jar. Close the lid and shake until the oil and lemon juice have emulsified. Season with salt.

4. Pour the dressing over the quinoa and mix until well coated. Refrigerate for at least 1 hour. 

Talking Superfoods 101

In my integrative nutrition program there is a lot of talk about superfoods, and I’ve been having fun integrating them into my nutrition regimen. Now that I am coaching others on improving health and wellness, I’ve started talking to clients about superfoods too – but describing them and the many unusual names is not always easy. So I decided to write this very basic Superfoods 101 blog, just in case you were also curious what these “super” foods are all about and why we should all be consuming them. 

What are Superfoods?

In a nutshell, superfoods are foods that are densely packed with all the nutrients and antioxidants that help our bodies function optimally. The average American diet has a fruit and vegetable intake that is well below recommended levels. By adding superfoods into your diet, you are giving yourself the needed antioxidants, nutrients, and fiber that will keep you healthier and more energetic.

Antioxidants – protect the body from weary and tear, whole strengthening the immune system, muscles, bones, and skin. help to stabilize cell-damaging free radicals. free radicals are created in the body through processed and sugary foods, stress, excessive exercise, extended sun exposure and some chemicals in our environment. the more antioxidants in the body, the less damage free radicals can cause.

Nutrients – are found in most super foods and consist of vitamins and minerals that are key to health, including vitamin A, vitamin C, the vitamin B folate, magnesium, and potassium. some super foods also deliver protein, healthy carbohydrates, and healthy fats (such as omega-3s and GLA [gamma-lionlenic acid]).

Fiber – aids digestion, improves absorption of certain nutrients and increases feelings of fullness, while decreasing the risk of certain diseases.

Common Superfoods

• acai
• acerola cherry
• blueberries, backberries, boysenberries, cranberries, elderberries, raspberries (high in antioxidants)
• camu camu
• chia seeds
• capuacu
• goji berries
• greens and grasses – green vegetables young cereal grasses (oat, alfalfa, barley, wheat), sea vegetables and algae (spiraling, chlorella)
• hemp seeds
• maca
• mangosteen
• maqui berries
• noni
• pomegranate
• royal jelly

Additional Resources

David Wolfe has become a raw food expert touted in the nutrition world. Check out his Top Ten Superfoods here.

Here is an article by Organic Soul: Superfoods can help with boosting immunity

I am really only scratching the surface here when it comes to superfoods, so I challenge you to dig a little deeper and try some (or all) of them!

 wishing you healthy, sustainable, and balanced living

addie

Keep Your Home Healthy with Plants

Indoor air pollution has been listed as one of the top five threats to public health. Chemicals are released into the air through a number of catalysts (and often undetected as health threats) including upholstery, curtains, plywood, particle board, stains and varnished, paints, paper towels, tissues, carpets, permanent-press clothing, fabrics, construction materials, modern synthetic furniture, computers, electrical equipment, and cleaning products, and synthetic materials. As an unfortunate result, a condition known as Sick Building Syndrome is becoming more prevalent. Symptoms of SBS include allergies, asthma, irritations of the eyes, nose and throat, fatigue, headache, nervous system disorders, respiratory congestion and sinus congestion. Studies run by NASA have proven that plants can reduce up to 85% of indoor air pollutants, and as follows, indoor plants should be considered essential to any home or workplace. There are many benefits to keeping plants inside the a home or workspace, including:

• The control of humidity
• Indoor detoxification and purification of the air
• A resultant cooling effect condition
• The reduction of sound levels
• The reduction of stress levels

The following is a list of ten of the most beneficial indoor plants:

1. Areca Palm, also known as Yellow Palm or Butterfly Palm, an Areca Palm releases moisture into the air, which regulate the indoor humidity. The plant is also rated consistently as one of the best indoor houseplants for removing indoor chemical toxins.
2. Bamboo Palm has one of the highest transpiration ratings of all indoor plants, meaning it will release water vapor into the air, which is important during winter months when the air is often dry from heating systems. Bamboo Plant is also one of the best known plants for removing traces of benzene, trichloroethylene and formaldehyde within the home.
3. Boston Fern will require a degree of special attention – it must be watered and misted frequently. However, it is the best known plant at removing indoor air pollutants, in particularly formaldehyde. It is also the best known plant at adding humidity to the air through transpiration.
4. Dracaena Janet Graig is a slow growing plant which can survive low light conditions, and is the one of the best known plants at removing trichloreoethylene in the home.
5. Dwarf Date Palm surprisingly, is a tall plant. It grows very slowly, and in the right environment, can survive for decades. It is one of the best palms at removing indoor air pollutants, in particularly xylene.
6. English Ivy is easy to grow, and is excellent at removing benzene from the air. Note: English Ivy does not fair will in high temperatures.
7. Ficus Alii is a large plant which grows very easily and has a high resistance to insects. It is great at removing toxins to purify the air.
8. Lady Palm is one of the easiest indoor plants to care for. It grows slowly, is resistant to most insects, and is great at improving indoor air quality.
9. Peace Lily has everything a great indoor plant should have. It helps to regulate the indoor humidity level through its high transpiration rate. It is also particularly great at removing alcohols, acetone, trichloroethylene, benzene and formaldehyde from indoor air.
10. Rubber Plant is over all an excellent plant for the home. It is a tough, easy to grow plant which can survive in little light. It has been tested to be the best of the ficus plants at removing indoor toxins, in particularly formaldehyde.

Other indoor plants not listed above which are excellent at purifying indoor air (removing Formaldehyde, Benzene, and Carbon Monoxide):

Sansevieria Laurentii, or Mother-in-Law’s Tongue – low light tolerant and requires little water; Agloanema Modestum, or Chinese Evergreen; Gerbera Daisy, or Gerbera Jamesonii, Dracaena Marginata, or Marginata; Dracaena Massangeana, or Corn Plant; Chrysantheium morifolium, or Pot Mum; Dracaena “warneckii, or Warneckii.

Organic Coconut Chocolate Chip Banana Bread

A few years ago I looked for a simple banana bread recipe and found the foundation of this…on the Internet! Over the years I have tweaked the recipe and experimented with different combos. This is one of my favorites. 

3-4 ripe organic bananas

1/3 cup melted butter organic butter

1 cup organic sugar

1 egg beaten (I use organic, free range – local when possible)

1 teaspoon of baking soda 

1 teaspoon of vanilla (this can also be organic if available)

pinch of salt

1 cup of unbleached organic flour

1/2 cup of almond meal (this is a the secret ingredient that always catches people by surprise. I usually get my almond meal at Trader Joe’s in the baking/nuts section)

1/2 cup of shredded organic unsweetened coconut

1/3 cup of organic dark chocolate chips

All you need for this recipe is a large mixing bowl and a wooden spoon. Preheat oven to 350 degrees F. Mash bananas. Add the butter and sugar. Mix in the beaten egg. Add the baking soda, vanilla and salt. Add the flour and almond meal and mix well. Add the coconut and chocolate chips and stir once or twice. Pour into lightly greased bread pan. Set timer for 45 minutes. Test the center after 45 min passes. If still slightly sticky, turn off oven and leave bread in for another 5-10 minutes. Remove and cool for 20-30 minutes. I like it warm and gooey so sometimes I don’t wait that long. After 30 minutes I usually remove the bread and keep it in foil to maintain the moist middle that the almond meal produces. 

For another more simple combo try the banana bread with walnuts. 

ENJOY! 

Sweet and Salty Roasted Chickpeas – Love this Twist!

So I finally checked out Pinterest and man is it addictive! What I LOVE about it though is quick access to delicious and healthy recipes. I made this last night because thankfully had everything in my kitchen already (accept the parchment paper so just put a little olive oil on the cookie sheet before roasting the chickpeas). This recipe is from the Cupcake Project (not at all where I would have guessed it came from) – it was a huge hit with my family so give it a try! 

• 1 can (14 oz) chickpeas (garbanzo beans), drained
• 2 teaspoons olive oil
• 1 teaspoon cinnamon or your spice(s) of choice    (I added cardamom in addition to cinnamon – gave it a nice kick!)
• 1 1/2 teaspoons brown sugar
• 1/4 teaspoon salt

1. Place chickpeas on a baking sheet lined with parchment paper or a Silpat.
2. Bake at 450 F for 30 minutes. (You didn’t miss anything here.  You don’t oil or season them until after they are done.  In fact, for an extra healthy treat, try them when they get out of the oven before even adding the oil.  They are enjoyable all on their own.)
3. Transfer chickpeas to a bowl and mix thoroughly with the rest of the ingredients.
4. Enjoy hot, or bring to room temperature and store in an air-tight container.  Like popped corn, the chickpeas are never as good the next day.  However, they are still quite enjoyable 3-4 days after making them.   

Why Work with a Health Coach?

Fox Business recently featured an article, “Do You Need a Health Coach?” The writer, Donna Fuscado, did a great job of explaining how health coaches support more than just nutrition and exercise goals. 

“When it comes to living a healthy lifestyle, it’s more than just what you eat and how you exercise. The quality and quantity of your sleep, how you deal with stress and your emotional well-being also play a role in your overall health. While doctors and physicians can diagnosis and treat illnesses, health coaches can teach preventative measures that thwart a visit to a doctor altogether.”

The article points out the difference between health coaches and other health practitioners. For example, personal trainers primarily work on fitness, with some also providing nutrition advice. Health coaches will provide nutrition and exercise support as well as stress relief, overall life balance, spirituality, and relationship support. We look to our medical doctors generally for specific health concerns and our health care system rarely allows for an in-depth look at a patient’s nutrition and physical activity. Health coaches can be a great compliment to medical doctors’ intervention approach with a proactive and often preventative approach to overall health.

As a new health coach, one of my goals is to work with clients on choices that are not just healthy for them, but also for the planet. While helping you determine what foods are best for your body, I’ll help you prioritize what to buy organic. If a detox is part of your program, we’ll also explore potential toxins in your home that could be disrupting your health. Have a family? We’ll discuss the best methods for creating a healthy, eco-friendly home.   

Want to more about how a health coach can support you to be your most energetic, vivacious, creative and happy self? Email me for a complimentary health history consultation: as@greenlivingconsulting.com

Can’t wait to get you on the right health path! 

Addie

Health Holiday Recipe #1

Sweet Potato, Broccoli & Kale Stew

Compliments of Jackie Damboragian, IIN Class of 2012 Simplified Wellness

Ingredients
2 tbs extra virgin olive oil
1 large onion, sliced
4 cloves of garlic, minced
1 28 oz can (or two 14.5 oz cans) of stewed tomatoes
1 can of garbanzo beans, rinsed and drained
2 ½ cups of water
3 medium sweet potatoes, cubed
1 medium head of broccoli, cut into medium sized chunks
2 cups of kale, coarsely torn, hard stems removed
salt and pepper
½ tsp of cayenne powder (optional)

Directions
1. Heat olive oil in a soup pot over medium heat.
2. Add the onion and cook until soft and translucent, about 5 minutes.
3. Stir in the garlic and cook for 1 more minute.
4. Add the tomatoes, garbanzo beans, water, sweet potatoes and a bit of salt.
5. Simmer, partially covered, for 15 minutes.
6. Add the broccoli and kale, cover and simmer until the sweet potatoes and broccoli are tender and the kale has softened up, about 5 minutes.
7. Season with salt and pepper to taste. If you like a little kick add a bit of cayenne powder.
8. Enjoy!

Green Holiday Tip: Alternative Tree Ideas

Looking for a fun, creative alternative for your Christmas tree this year?  I got this idea from CB2.com. It’s prefect for city dwellers who don’t have much room for a large tree, those that want a mess-free option, or those that just want to keep trees in the ground. Also perfect for people like us with small children who love to pull things, knock things over, and create a path of destruction throughout the home  

Some of these ornaments are also from CB2 – couldn’t resist the fuzzy orange, white and turquoise astro-like ornaments. The top one is recycled paper.  

You can easily make your own ornaments. Here are a few resources to check out:

Queen of Crafts – Martha Stewart ideas

Those increasingly popular Owls

New twist on plastic bottle recycling

Get step-by-step instructions on making ornaments from recycled newspaper

WANT MORE GREEN HOLIDAY IDEAS? Check out Planet Green’s Top 10 Holiday Tips