Simple Ways To Pump Up Your Workout!

February 6, 2014February 6, 2014Leave a comment

How To Pump Up Your Pumping Iron Session

A lot of people tell me that they find the gym to be boring. So, I thought it’d be helpful to share some of my tips for keeping your workout fun, full of energy and effective – and keep you coming back to the gym for more! Hopefully this post will get you excited to rise and shine and move..and revive your gym routine!

Pump Up The Volume

I know that many treadmills have TVs in front of them, however, I still find music to be my number one motivator when I’m feeling tired during a run. Sometimes I watch the TV on mute, but I don’t find anything about the news or latest Bravo show to be encouraging for my tempo and my drive to continue running. I like to make personalized playlists for different types of runs. For instance, if I’m doing sprint intervals, I’ll alternate songs that are more intense and fast paced with quieter, slower songs to match my pace. Or, if I’m doing a steady run, I’ll make a playlist that incorporates the most intense, fun songs in the middle and toward the end of my playlist to coincide with my dwindling energy so that I can keep going strong. Also, I always make sure to make playlists longer than my actual planned cardio session so that if I decide to stay on longer I can be excited by the new music. Another helpful tip is to constantly add new music and make new playlists, and put them on shuffle if you don’t feel like you need the beats in a particular order. This can get me excited to go to the gym because I get to take a music break and hear my favorite new songs. Plus, I never know what’s coming next, which helps to keep things exciting and interesting. Oh, and don’t forget to pump up the volume – you want some energy to take you through those hills. Which brings me to…

Feel Inclined To Add A Little Incline

You know that little incline button on your treadmill? Use it! Also, ellipticals have incline and resistance buttons, which allow you to customize your workout and add in more effort – effortlessly. I like to simulate hills that naturally occur while running outside, so every few minutes I’ll add inclines throughout my run. I usually maintain a 0.5 or 1.0 incline on a treadmill as my “flat” surface to increase the effort without really running up a mountain the entire time. Then, I’ll either add timed hill intervals or randomly decide to run at a steeper incline for a few minutes. It can also be great to mix things up and power walk up a large hill (think 7.0+ incline) during your cardio session, so that you can engage your glutes more. The hill intervals make it so I don’t get bored and also, surprisingly, make the rest of the (flat) workout seem easier in comparison. Great for a mind trick, as well as your stems.

Add A Little Speed

So, before you call me crazy for thinking that sprint intervals are fun, try it! I personally find sprint intervals to be less monotonous than a steady run at the same pace. I like to plan my sprints either by the clock (perhaps sprinting for 30 seconds, walking for a minute, jogging/running for 1 minute, repeat) , my music (sprint for a chorus, jog/run for the rest), or where I am on the track (the treadmill I use has a touch screen that shows different sceneries – I like the track, which traces your steps with a red line so you can see how far along you are – I tend to sprint the straight sides and jog or walk along the curves). However, the term sprint is key! Think speeds around 9.0 or 10.0 + on a 12.0 speed treadmill. Increase sprint time and decrease walk/jog time as this becomes easier. Or, eliminate walking entirely and recover with a jog or a run as you train more. Instead of stepping on to the hamster wheel and dreading it, add some pep to your step and mix up your session. I try to do a 30-40 minute sprint interval session at least once a week – to keep me toned, de-stressed, and excited to hit the gym!

Take It Outside

My own photo of the Reservoir in Central Park – Who wouldn’t want to run here?

Last weekend felt like a heat wave, so I took my run outside with a friend. Okay, maybe not a heat wave, but here in NYC it’s been in the single digits for awhile and last weekend it was 45 degrees and bright sunshine. Although I am a self-proclaimed gym rat and typically prefer my gym sessions to any other type of workout, I was thrilled to take my workout outside and hit the pavement. Mixing up where – and how – you do your routine spices things up in your mind, as well as your body. Performing new moves adds to muscle confusion, which forces motor units within your muscles to be recruited for new tasks and neural connections to be made. If you do the same thing all of the time, not only will you be bored – so will your muscles. Running outside adds resistance from the wind and naturally occurring hills and differences in terrain texture. Also, there is no better feeling (in my opinion) than finding the perfect scenic route and surrounding yourself with nature while clearing your head on a run. My favorite spot is the reservoir in Central Park. Find your favorite running spot and leave the gym (and your boredom) at home.

Challenge Yourself

This is the single most important tip I can give you for avoiding boredom – and plateaus in fitness and weight. Our bodies are quick to learn movements (muscle memory is REAL) and as soon as we make those neural connections, it becomes easier to perform that task. My challenge to you is to challenge yourself. Force yourself to incorporate one new workout (whether it is one new workout per week, per workout session, per 3 workout sessions, whatever works for you!) and try it. I like to play around and discover new movements, pick up new tips from magazines or the internet, try something I learned in a gym class I took recently, or bring back old favorites that I haven’t done in awhile. Also, you can challenge yourself by trying out variations on movements that you’re comfortable with – such as performing leg lifts during a plank, trying jump squats, or doing a diamond (triceps) push-up. It’s also exciting to set a lofty goal (such as doing a 2 minute plank when you’re not used to doing them for longer than 30 seconds) and watch yourself work up to it. Or, my personal favorite – sign up for a new class, a race, or a fitness challenge. It can actually be fun to challenge yourself and afterwards, you will feel so accomplished – and sore!

My friend Casey and me after the Color Run in Philly this past summer. Worth the three showers it took to finally get all of the paint out of my hair!

Now It’s Your Turn!

I hope that you found these tips to be helpful and are excited to try out some of these ideas in your next workout! Keep checking out my blog for fitness tips – and for tips for fueling your body with good nutrition. Remember, your body works hard for you. It’s important that you treat it with respect, challenge it, have fun with it and make it strong – and happy!

*Prior to beginning any fitness regimen, please consult your physician and make sure that you are fit to engage in such activity. If you feel unfit to perform this or any other recommended exercise, or feel faint, ill, injured or uneasy while performing an exercise, stop immediately and seek medical attention.

*dumbells photo courtesy of:http://activeevolutionfitness.files.wordpress.com/2013/11/dumbbells.jpg

*treadmill photo courtesy of: http://www.treadmilladviser.com/images/nt-x9i-incline-trainer.gif

Ever Wonder How The French Stay So Thin? They Eat This!

January 31, 2014February 6, 2014Leave a comment

French Toast with Strawberries, Cinnamon and Maple Syrup

Okay, maybe not. But this slimmed down French toast is pumped up with extra nutrition and skimps on fat, so you can enjoy this childhood favorite. This recipe uses whole wheat toast and one egg with one egg white, so you can fuel up with fiber and protein. Also, some studies suggest that eating cinnamon with bread may help to maintain blood glucose levels and prevent a spike in blood sugar. Plus, it’s delicious!

Ingredients (serves 1):

2 slices whole wheat bread (I like Vermont Bread Company Soft Whole Wheat)

1 large egg, 1 large egg white

Splash of skim milk (about 1 Tbsp)

4 medium strawberries

3/4 tsp cinnamon

1 tsp butter

nonstick vegetable oil cooking spray

1 Tbsp maple syrup

dash ground black pepper

dash salt

almost ready to flip!

Directions:

1. Spray medium sized pan with nonstick vegetable cooking spray and warm over medium heat.

2. Crack 1 egg into bowl. Crack second egg and separate the egg white by transferring the yolk back and forth between the two halves of the egg shell, allowing the egg white to fall into the bowl below. Discard shells and one remaining yolk (*note: you can also buy a carton of egg whites and use the equivalent of 1 large egg).

3. Add splash of milk (about 1 Tbsp) to eggs. Add salt and pepper and scramble well with fork.

4. Soak each piece of bread in the egg mixture (coating well) and transfer to pan.

5. Cook bread about 7-10 minutes on each side, until French toast becomes golden brown and egg is cooked thoroughly. Transfer to plate. Top with butter, cinnamon, strawberries and maple syrup. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 300, Total Fat 9 g, Saturated Fat 4 g, Cholesterol 196 mg, Carbohydrates 42 g, Fiber 4 g, Protein 14 g, Sodium 729 mg, Calcium 114 mg

Green Eggs, No Ham

January 23, 20142 Comments

Sunny Side Up Eggs with Avocado on Toast

This easy breakfast is filling, delicious and offers protein, healthy monounsaturated fat and fiber, along with vitamins and minerals such as vitamin K, folate and potassium. I know the morning can be rough, but this breakfast takes about 10 minutes to make and will keep you full for hours, without compromising your calories.

Ingredients (serves 1):

2 large eggs

1/4 avocado

1 slice whole wheat bread

Nonstick vegetable oil cooking spray

dash salt

dash ground black pepper

mashed avocado on toast (also amazing on its own!)

Directions:

1. Spray small pan with nonstick vegetable oil cooking spray. Warm over medium heat.

2.Slice avocado in half and slice one half in half again. Remove fruit from skin and transfer to small bowl. Mash with fork. (*Note: If you save the half with the pit, the avocado will not brown as fast. Store in refrigerator in air tight plastic bag for 1-2 days)

3. Place bread in toaster and warm until toasted and golden brown (about 5 minutes).

4. Crack eggs into pan (or into bowl first, if you prefer, and transfer into pan), add salt and pepper and cover. Cook until white is solid but yolk is still somewhat liquid (about 5 minutes). There should be a fine white film over the yolk.

5. Remove toast from toaster and transfer avocado on top of toast, spreading evenly in a thin layer. Add egg on top once cooked. Serve hot and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 323 calories, Total Fat 17 g, Saturated Fat 4 g, Cholesterol 372 mg, Carbohydrates 27 g, Fiber 5 g, Protein 17 g, Sodium 711 mg, Calcium 82 mg

*Note: This nutritional analysis includes a bread that is not low sodium and also a dash of table salt. Salt content may vary.

ready to eat!

Warm Kale, Beet and Feta Salad

January 22, 2014January 22, 20142 Comments

Warm Kale, Beet and Feta Salad

This seasonal salad is packed with vitamins and minerals and will keep you warm in these chilly temperatures. Beets and kale are both vegetables that can be grown through the winter and bought at local farmer’s markets and grocery stores during this time when vegetables can seem scarce. The hearty, crisp taste of kale is balanced by the sweet taste of beets and creamy feta cheese in this warm salad, which is a cinch to make. As tasty as it is pretty, this winter-y salad will become your new favorite for entertaining – or just eating on your own!

Ingredients (serves 4):

6 C kale, raw, chopped (wash thoroughly and remove large stems)

8 oz. baby beets (I like Melissa’s Ready-To-Eat Baby Beets, which are steamed, peeled and ready to eat. 1 package is 8 oz, which is about 5 baby beets. You can also roast your own beets! If you roast your own, you should do so before preparing this dish, as they should be ready to eat in this recipe).

1/4 C reduced- fat feta cheese, crumbled

1.5 Tbsp extra virgin olive oil

Lemon juice from 1/2 a lemon, freshly squeezed

1/8 tsp salt

1/8 tsp ground black pepper

1/2 C water

Directions:

1. Heat olive oil in large pan over medium heat (I recommend using a pan with large sides, or a pot, as the kale starts out piled high in the pan before it cooks down).

2. Add kale to pan. Add water and cover. Allow kale to cook covered for approximately 5 minutes. The kale should be a bright green color and there should be some excess liquid when the cover is removed.

3. Remove cover and stir kale until it begins to wilt, about 3 minutes. The liquid should be mostly evaporated by now. Add lemon juice, salt and pepper and cook another 2-3 minutes, stirring occasionally.

4. Cut beets into wedges and add to kale. Cook 2-3 minutes, stirring occasionally. Transfer from pan to serving dish. Top with feta cheese and serve warm. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 149 calories, Fat 8 g, Saturated Fat 2 g, Cholesterol 6 mg, Carbohydrates 18 g, Fiber 4 g, Protein 6 g, Sodium 235 mg, Calcium 176 mg

I served it with butternut squash ravioli!

A Healthy Tuna Salad

January 15, 2014October 8, 2015Leave a comment

Tuna Salad

This healthy take on a tuna salad replaces mayonnaise with olive oil and lemon juice, which cuts the fat content of this dish, adds healthy monounsaturated fat, and gives the tuna salad a lighter taste. Ideal for taking to work or eating right at home, this healthy lunch gives you protein, fiber, vitamins and minerals so you can be strong, focused and satiated!

Ingredients (serves 1):

1 can (about 4 oz) solid white albacore tuna, packed in water (I like Trader Joe’s Half Salt tuna)

juice from 1/2 lemon (fresh squeezed is best!)

2 Tbsp extra virgin olive oil, divided

2 C spinach

6 cherry tomatoes, halved

1/2 red bell pepper, chopped

1/4 C sliced cucumber

2 Tbsp onion, chopped

1 Tbsp red wine vinegar

a lighter tuna salad! dressed with extra virgin olive oil and lemon juice – hold the mayo!

Directions:

1. Drain water from tuna and pat dry with paper towel. transfer tuna to small bowl.

2. Add 1 Tbsp olive oil and lemon juice to tuna and mix well with fork. Set aside.

3. Place spinach on plate (or in bowl). Add tomatoes, onion, cucumber slices and chopped bell pepper. Add tuna on top. Dress with remaining 1 Tbsp olive oil and red wine vinegar. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 436 calories, Total Fat 32 g, Saturated Fat 5 g, Cholesterol 51 mg, Carbohydrate 16 g, Fiber 5 g, Protein 28 g, Sodium 421 mg, Calcium 86 mg

Baked Chicken Parmesan

January 13, 20142 Comments

Baked Chicken Parmesan

In these chilly temperatures, I’m craving comfort food. However, I don’t want to eat food that isn’t healthful – I just want to eat a warm, hearty meal. This chicken parmesan is baked, instead of being pan fried, and uses olive oil instead of egg to glue the breadcrumbs to the chicken. And did I mention the breadcrumbs are whole wheat? If you have thirty minutes, you have time to make this amazing twist on a traditional comfort dish.

Ingredients (serves 2):

2 chicken breasts, approximately 8-10 oz. (I like using thin sliced chicken breasts)

2 cloves garlic, minced

2 Tbsp extra virgin olive oil

1 C marinara sauce (I like Classico Marinara with Plum Tomatoes)

1/3 C whole wheat breadcrumbs, seasoned (or use plain whole wheat breadcrumbs and season them yourself with garlic powder, salt and pepper)

1/3 C shredded part-skim mozzarella cheese

nonstick vegetable oil cooking spray

Directions:

1. Preheat oven to 365 degrees Fahrenheit

2. Warm olive oil and minced garlic in small pan over medium heat (approximately 3-4 minutes).

3. Spray casserole dish with nonstick vegetable oil cooking spray (light coating)

4. Place breadcrumbs in bowl. Set aside. Place chicken breast in skillet, one piece at a time, and coat both sides with garlic and olive oil (be careful – the pan is hot!!!). Transfer chicken breast to bowl with breadcrumbs and coat. Place chicken breast in casserole dish.

5. Bake chicken in preheated oven for 20-25 minutes (the chicken should reach an internal temperature of 165 degrees Fahrenheit)

6. Remove chicken from oven. Add sauce and cheese and bake chicken for another 5-10 minutes, until cheese is melted. Enjoy!

The Goods: What’s Inside?

ready to be baked in the oven!

Nutritional Analysis Per Serving (1 serving is one chicken breast with half of the ingredients listed above)

Calories 489, Total Fat 25 g, Saturated Fat 6 g, Cholesterol 106 mg, Carbohydrate 22 g, Fiber 4 g, Protein 45 g, Sodium 962 mg, Calcium 245 mg

New Year, New Way To Think About Your Resolutions!

January 3, 2014January 3, 2014Leave a comment

So it is three days into the New Year, which means it is the perfect time to re-evaluate those perennial New Year’s resolutions. Chances are, they look something like this: 1) go to the gym 6-7 days/week 2) cut out all junk food 3) lose weight. While it is certainly encouraged to have goals and make New Year’s resolutions, it is important that these goals are both attainable and sustainable. If you are new to working out and have previously worked out less than 1-2 times per week until 2014, chances are it is not going to be enjoyable or realistic to be hitting the gym 6-7 days per week. Also, cutting out all junk food is quite ambitious and, frankly, sets up unhealthy relationships with food. Food is meant to fuel your body and be enjoyed and it is important to understand that it is not the end of the world if you eat a cookie, as long as your diet is generally comprised of real, whole foods and offers your body the nutrition it needs to keep you moving, happy and healthy. So here are my guidelines to making New Year’s resolutions that will stick.

1. Start Small

Be proud of your small accomplishments – they add up. Small lifestyle modifications = large results. For instance, weight loss is a result (not a behavior). It is often best to set behavioral goals and ultimately, these behavioral goals can add up big time to give you the results you want. Possible behavioral goals include things like taking the stairs when possible, getting off at an earlier subway stop in order to walk further, walking instead of driving or taking public transportation, eat 3 more servings of vegetables each day, eat breakfast each morning, etc. These all seem small, but they are behaviors that are part of a healthy lifestyle and will ultimately help you to reach your overarching goal of weight loss, weight maintenance, being more active, or whatever your personal goal is.

2. Don’t Make Too Many

I bet all of those behaviors I listed above are enticing. However, if you do not currently do any of those things, attempting to start doing all of those is likely to be a set-up for failure. Making too many resolutions and goals at once can be overwhelming and ultimately, you will be less likely to do any of them. It is often better to pick just a couple of goals (I suggest starting with 1-3) and once these become routine, gradually add in more goals (who says you can only make goals on January 1st???) We are constantly evolving and should always be challenging ourselves and our goals should reflect this. So, allow yourself to start small, with just a few behaviors and allow yourself and your lifestyle to evolve gradually. Trust me, you will be much happier, healthier, and sane!

3. Keep Your Resolutions Realistic

Now is the perfect time for self reflection. You must meet yourself where you are in order to get where you would like to go. Currently going to the gym two times per week? Awesome! A perfect resolution would be to go to the gym 3-4 times per week, or to gradually add time doing cardio work, or gradually add more challenging workouts (such as planks and their many variations). Another great resolution would be to go to the gym at least two times a week (as you have been doing) and add in more activities of daily living, such as physical work (walking, taking the stairs, doing yardwork/housework, etc.) Or, my personal favorite, add in mini-workouts that do not include the gym or any equipment. Can’t stop watching your favorite show? Do mat exercises, such as crunches, squats, planks and push-ups during commercials. There, no sweat! (Well, a little sweat, but so easy to squeeze in!!!) While it would be awesome to tell yourself you are all of the sudden going to start going to the gym 4-5 times more per week than you already are, this is likely not realistic and not sustainable. Accept yourself, love yourself, and challenge yourself with realistic goals. That is how you will become stronger and reach your goals.

4. Do not (I repeat – DO NOT) focus on numbers

So many clients and friends talk to me about the scale. So many people base their success off of a number reported by the scale. Yes, the scale reports your weight, but this number can be affected by so many factors and neglects a lot of other valuable information. For instance, your weight could be influenced by water, muscle mass, and many other factors. Your weight is not simply a report of fat and when you lose weight, you are losing not just fat but also fat free mass (which is your lean body mass). Therefore, rapid weight loss can mean dehydration and rapid loss of muscle, which is likely not what you are aiming for! Additionally, the scale does NOT report the positive changes going on inside your body, such as the relative shift in fat free mass versus fat mass, neural adaptations that occur with exercise regimens, etc. I always tell clients and friends to focus on fitness goals – these are the only numbers you should be focusing on! For instance, shaving off time from your pace per mile, adding time to your plank, adding weight to your resistance training – these are the numbers that are okay to focus on. Your weight? It is likely to fluctuate, plateau at some point, and drive you absolutely crazy! Focus on your performance and how you feel – the resulting weight (loss, maintenance, gain) will come as a result of these behaviors.

Hopefully this year, these new New Year’s resolutions will stick and inspire you to continue to be active, healthy and respectful of your body. It does a lot for you and a great overall goal would be to treat it well, in any way that you can!

Wishing everyone a happy, healthy new year!

*sneaker photo courtesy of http://teambcspca.files.wordpress.com/2011/05/runningshoes.jpg

*weight photo courtesy of http://www.hitraveltales.com/wp-content/uploads/2011/04/weights.jpg

*scale photo courtesy of http://blog.withings.com/wp-content/uploads/2012/10/7-Wireless_Scale_Lifestyle_1.jpg

It’s All Fun and Games…Until You Grow Up?

November 12, 2013Leave a comment

When Did Exercise Become Something We Have To Do?

I don’t know about you, but I used to love recess when I was younger. After sitting at a desk in school all day, I couldn’t wait to run around and play soccer, kickball, or even tag. Also, Field Day was definitely the best day of the entire year – a whole afternoon of obstacle courses and field games definitely beat being in class for hours. So when did moving around become something to dread? After sitting at work all day, why is that people aren’t more excited to go for a run, go to a spin class, play in a sports league, or do anything else that would be considered exercise? Or, dare I say it, fun?

These Guys Know How To Have Fun

wheelbarrow races!

Last week, I was fortunate to go to the Nestle Nutrition Institute PowerBar Sport Nutrition Conference. Just one day after the NYC marathon, I got to hear about all things “sport nutrition” with a focus on endurance training and performance. Also, I got to hear firsthand about research from some of the most respected researchers in the field, such as Louise Burke and John Hawley. Not to mention, some of America’s greatest athletes, including Josh Cox and Desiree Davila were there to share their training secrets. While the first day was all work, the second day included a substantial “recess”.

the end of the relay race – 20 sit ups

My graduate program volunteered to plan fun activities for everyone who wished to join in Central Park – many of whom had never been to New York City and were thrilled to be running around the grassy oasis. These men and women were dressed in workout clothes and ready to get down on their hands and knees – literally. Relay races consisting of wheelbarrow races, hula hooping, sprinting, push-ups and sit ups were just a few of the stations that we set up. Also, everyone resurrected their P.E. skills and got together for dodgeball. For a rest – and a healthy snack – different teams got to play NYC trivia and snack on apples (we called the activity “taking a bite out of the Big Apple”). Basically, everyone felt like a kid again, because working out became fun again. I think we can all take a cue from these amazing athletes and researchers and channel our inner child – the one who used to have to move around in order to stay sane.

the beginning of the relay – 10 push ups. Check out that form!

running the relay

So What Can You Do?

Find an activity you genuinely enjoy. Running is a great workout, but if it’s not something you’re going to get excited about doing, chances are it won’t stick. And ultimately, the best exercise is the exercise that you will continue to do because you genuinely enjoy doing it. So, join a soccer league, grab some friends and play tennis, swim, bike, hit the gym, and most importantly, have fun!

all of us after the friendly competition – all smiles!

Quinoa with Lentils and Veggies

November 6, 2013November 8, 20131 Comment

Quinoa with Lentils and Veggies

This dish is packed with protein and fiber, so you can feel full while loading up on some plant-based foods, like veggies, lentils and grains. Using zucchini, bell pepper, spinach, mushrooms, onions and garlic, this staple packs in flavor, along with a ton of vitamins and minerals. Also, this dish is amazing to have as leftovers – serve it hot the first time and then serve it cold days later with some crumbled feta cheese. Craving some extra protein? I’ve also made this dish using tofu in combination with the lentils, for a heartier meal.

shown with tofu

Ingredients (serves 5):

1 C quinoa, uncooked

3/4 C lentils, cooked (I like to use lentils that are pre-cooked and vacuum packed. These usually just require 2 minutes in the microwave, or can even be eaten out of the package, cold – just watch out for the sodium content!)

1 medium zucchini squash

1 red bell pepper

2 C spinach, raw

1 small onion (about 1 C chopped)

2 C mushrooms, sliced

2 cloves garlic

1/8 tsp ground black pepper

dash salt (depending on how much salt you prefer)

dash cayenne pepper

1/8 tsp garlic powder

1 Tbsp butter (or Smart Balance or other butter alternative)

1.5 Tbsp olive oil

I added yellow squash this time!

Directions:

1. Cook quinoa according to instructions on box (*note: you may choose to replace the water with low-sodium vegetable broth, which also tastes really good! If you do this, you do not need to add the 1 Tbsp butter – this is used to enhance the flavor when the quinoa is cooked with water)

2. Warm olive oil in large saucepan over medium heat.

3. Chop onion, bell pepper, mushrooms and mince garlic. Add onion to saucepan and cook for 2 minutes. Add bell pepper, mushrooms and spices (black pepper, salt, cayenne and garlic powder) and cook another 8-10 minutes. Add garlic.

4. Microwave lentils in microwave-safe bowl according to directions -usually about 2-4 minutes. (*note if you are soaking your own lentils you can omit this step).

5. Add spinach and sauté until wilted, about 2-3 minutes. Add cooked quinoa and lentils to saucepan and cook another 2-3 minutes. Serve hot (or chill in the refrigerator and serve cold!)

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 320, Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 51 g, Fiber 12 g, Protein 13 g, Calcium 42, Sodium 70 mg

me leftover lunch - served cold with feta!

my leftover lunch – served cold with feta!

My Kale Commandments

October 27, 2013October 27, 20132 Comments

Why Care About Kale?

Kale seems to be popping up everywhere lately – and with good reason! This green veggie is a nutritional powerhouse, packing in a ton of vitamins, such as vitamins A, K, E, C and folate, along with minerals, such as calcium. However, I think one of the most interesting things about kale is the fact that it can actually be a satisfying alternative to some foods that may not boast many health benefits, such as potato chips. Intrigued? Thought so! Read on to learn why kale is showing up everywhere, what to do with it and what you’ve been missing out on!

*photo courtesy of: http://www.muranakafarm.com/img/inside_products_kale.jpg

Commandment #1: Try it, you just may like it!

I get it, the green veggie may have a bad rep since it is purported to taste bitter or chewy or my personal favorite, “leafy”. However, if you’ve had kale taste this way, it probably just wasn’t prepared correctly. When used correctly, kale can offer a heartier taste than many leafy greens and actually taste sweet. So, even if you’ve tried it, or smelled it, or looked at it, and decided that it wasn’t for you, just give this curly veggie another chance. In fact, it takes most people multiple exposures to a new food before someone actually enjoys the its taste.

Commandment #2: Replace your potato chips with kale chips

my homemade kale chips!

I know – a potato is a vegetable, too. Albeit, a starchy vegetable. Nonetheless, I am all for potatoes. But let’s not pretend that the potato chip has any semblance to an actual potato. I like my chips with my sandwich as much as anyone else, but not only do I know that eating potato chips everyday isn’t the wisest choice – I just don’t feel good about eating potato chips everyday. My body works hard for me, and I like to treat it with respect. (Do I still eat potato chips, sometimes? Of course. But in moderation!) Enter the kale chip: crunchy, salty, tangy, and every bit as satisfying as a potato chip, but with way less fat, way more fiber, and a ton of nutrients. I like to make my own by simply drizzling olive oil (lightly) over kale leaves (stems removed), with some salt and pepper. You can also add garlic powder and cayenne if you like some extra spice. The kale chips bake at 350 degrees F for about 15-20 minutes. Not in the mood to make your own? There are a ton of brands that now sell kale chips. My favorite brand is Brad’s, which has a whole line of different kale chips (my favorite are the Raw Crunchy Kale Chips with vegan cheese). Just be careful when purchasing the kale chips (as opposed to making your own) since a lot of brands add a ton of fat and salt, so the nutritional value is trumped by the processing.

*photo courtesy of: http://waly1039.com/sites/default/files/chips_0.jpg

Commandment #3: Support Seasonality

In case you didn’t know, the reason kale is literally popping up everywhere now is because it is in season. That means that you can purchase kale at local farmer’s markets right now! While food that is in season simply tastes better (at least, I think so), it also is really helpful for the environment and your community. Eating locally and seasonally means you can support small farms and eliminate the carbon footprint that comes along with transportation. Think about it: when you eat food grown in another part of the country, or another country entirely, it has to arrive here (wherever “here” is for you – for me it is NYC). How does it get there? Well, I can promise you it doesn’t walk. Instead, it is usually by truck or plane. Shopping at farmer’s markets and supporting local grocers helps to decrease the carbon emissions that would normally accompany the traveling food. Not to mention, when you eat locally, you get the benefit of consuming that food soon after it has been harvested. This means better taste, longer shelf life and a better nutrient profile. As if that is not reason enough to eat locally and seasonally, it may also be of interest to you that some studies have demonstrated that farmer’s markets help to connect communities and increase the overall pleasantness of a task that is normally mundane – grocery shopping. By going to farmer’s markets, you can have conversations with the farmers and find out how the food was grown and harvested. Also, farmers at farmer’s markets often have free samples or recipe ideas and can help you figure out a tasty way to enjoy the food. Personally, I like to go straight to the source for my nutrition. Find out where farmer’s markets are near you and start reaping the benefits of fall by purchasing local, in-season kale. From the NYC area? GreenMarket NYC is in charge of organizing all of the farmer’s markets. You can log on to their website and find out when and where the farmer’s markets are!

Commandment #4: Don’t be a boring salad

my warm kale and butternut squash salad!

I know, you like your spinach, or romaine, or arugula. But kale has an interesting taste as a lettuce, served hot or cold. Served cold, kale is crunchier than the other types of greens often used as lettuce. It has a heartier, crisp taste that is more satisfying and adds a little something extra to your plate of veggies. Served hot, kale tastes similar to spinach, but seems slightly heavier. It holds up well as a base for a salad, without overpowering the dish. If you serve kale cold, you’ll want to use an acidic ingredient, so that the kale softens and tastes less bitter. This also allows the nutrients to be more bioavailable, since it initiates the breakdown of certain indigestible plant components. I like to marinate my kale with lemon juice for some time before I use it (usually about 30 minutes or so). You can also make a great salad dressing using lemon juice, olive oil, red wine vinegar, salt and pepper. In the mood for a warm salad? (In these chilly temps, why wouldn’t you be?) Check out my warm kale and butternut squash recipe (on my blog) and enjoy some of the best fall flavors offered. Looking for more of a side dish? Saute kale, like you would spinach, until wilted, except leave it on the heat slightly longer than you would to cook spinach. This prevents the kale from tasting bitter. Adding a drop of soy sauce or sugar can also help. I like to mix kale with spinach and chard for a side dish with more texture and flavor than your standard sauteed spinach.

Commandment #5: Green-ify your smoothie or juice.

Juicing has become a cult. No, not really, but I know that people love their juices. While juices are a great alternative to many other beverages, such as soda or other sugar-sweetened beverages, like sweetened tea and juice, many of them contain a lot of sugar, zero fiber and not much else. Adding some veggies, like kale, to your juices can deliver a hearty dose of vitamins and minerals. Just be aware that you are still not getting the fiber that you actually would from eating the whole foods that are juiced. My verdict? Great in moderation, or a good alternative to high-calorie, processed beverages (milkshakes, sodas, frozen blended concoctions) . But if you were drinking water and eating whole fruits and veggies before? Keep it up. Nonetheless, kale can amp up your juice (every once in awhile), and the addition of vegetables (as opposed to using lots of different fruits) doesn’t contribute as much to a high sugar content. Use the fruits sparingly, to add a light sweetness. Juice Generation has a great juice made with kale, lemon and watermelon. Keep it simple, light and slightly sweet! Want more of the health benefits of kale (and other fruits and veggies)? A smoothie may be the way to go. By blending the whole fruit, you reap the fiber and forgotten nutrients. Offset the vegetable-taste with natural sweetness, such as apples, mangoes, pineapples, watermelon or other sweet fruits. Craving a creamier smoothie? Add nonfat, plain Greek yogurt, rather than just ice, for some extra protein and creaminess. Going green just got really tasty!

*photo courtesy of: http://www.healthline.com/hlcmsresource/images/slideshow/healthy-smoothies/slide07-kale-smoothie.jpg

Hopefully by now I have convinced you to keep an open mind about kale and experiment with the many ways kale can be enjoyed. I think you’ll find that after trying kale in some of these ways, you’ll not only be fueling your body well – you’ll enjoy doing it!

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