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January 21, 2017April 17, 2018

Healthy Food & Fitness Workshop Recipes

These delicious recipes are from my recent Healthy Fitness & Food Workshop. Make a bunch of them at the start of the week and have healthy, gourmet, whole foods to eat all weeklong.

Kale Pesto Spread

I created this recipe after being inspired by the vegan pesto recipe in The Mediterranean Vegan Kitchen by Donna Klein.

INGREDIENTS:

3 cups raw kale, rinsed thoroughly
1/4 cup raw walnuts (lighly toast for a more rich flavor, or use them raw)
2 cloves garlic, chopped and sauteed
3 tablespoons olive oil (use 6 tablespoons to make a pesto sauce for pasta)
1 teaspoon salt or to taste

DIRECTIONS:

Put the kale, walnuts, garlic and salt into a food processor. Blend until smooth, scraping down the sides as needed. Add the olive oil and blend until smooth and well mixed.

Carrot and Grapefruit Salad with Honey and Cardamom

This simple, delicious recipe is a great way to enjoy something sweet while getting in lots of vegetables and fruits.

INGREDIENTS:

Grate or spiralize 4 large raw carrots. It is especially beautiful to use multi-colored carrots if available
1 large grapefruit sliced into small bite size pieces
1-2 tablespoons honey
1/8 teaspoon cardomom (freshly ground is preferable)

Toss all the ingredients together and adjust honey and cardamom to taste. This gets better the longer it sits. Also, the juice at the bottom of the bowl is wonderfully sweet, and rich in flavors.

Chia Seed Pudding

This recipe makes a perfect breakfast or desser. Make up a big bowl and store it in the fridge to use throughout the week.

INGREDIENTS:

4 tablespoon chia seeds
1 cup unsweetened non-dairy milk, I prefer soymilk
1 teaspoon vanilla extract (optional)
1/2-1 tablespoon pure maple syrup or other natural sweetener (optional)
Fresh or frozen fruit

Mix the chia seeds, milk, vanilla, and maple syrup together and allow to sit overnight or for at least 2 hours. It will be prettier if you add the fruit after, but I usually add it in for the soaking so that it is ready immediately and I can take it to go.

2017-01-14-15-12-36 — Any color cauliflower is delicious, but the purple one is especially fun!

Roasted Purple Cauliflower

INGREDIENTS:

One large head cauliflower, washed, patted dry, and chopped into florets
2 tablespoons vegetable oil
1/4 teaspoon salt

With your hands, stir the cauliflower in the oil and salt in a large bowl until coated well. Put on a baking dish in the oven around 400 degrees. Let roast for 20 minutes before stirring and shaking the pan. Repeat until the cauliflower have become soft and juicy.

Quinoa Salad w/ Lemon, Avocado, and Pistachios from Vegetable Literacy by Deborah Madison

INGREDIENTS, plus my notes:

2 heaping cups of cooked quinoa (I used red, the recipe calls for black, you can use white or any color. It will not effect taste so much as presentation).
8 ounces or more of greens (such as beet greens, chard, spinach), cooked, drained, and finely chopped. I used an enormous head of chard. It will boil down so don’t worry about putting in too many greens!
Grated zest of 1 lemon
3 Tablespoons of olive oil
1/2 teaspoon ground cumin
sea salt to taste
10 mint leaves, slivered
A heaping Tablespoon of chives
1 Avocado; I used 2 small ones 🙂
Crumbled Feta, ricotta salata, or smoked ricotta; I did not include cheese
Pistachio nuts, coarsely chopped

DIRECTIONS, plus my notes:

To cook the quinoa, first rinse 1 cup of quinoa under cold water to remove the saponin, which can taste bitter. Boil 2 cups of water in a saucepan, then add a 1/4 teaspoon salt and the quinoa. Lower the heat, cover the pan, and simmer until the liquid is absorbed and the spiral of the germ is visible, 12 to 15 minutes. Let it sit for 5 minutes. If there is still liquid in the pot, but it seems like it’s cooked, drain the water out.

Toss the cooked quinoa with the finely chopped cooked greens, using your fingers to distribute the greens.

To make the vinaigrette, whisk together the lemon zest and juice, oil, cumin, and a pinch of salt. Pour it over the quinoa and greens, add the mint and chives, and toss to coat. Toss in the avocado and nuts, which last in the refrigerator all week without turning brown! Taste for salt and lemon.

Winter Squash Puree with Tahini, Green Onions, and Black Sesame Seeds from Vegetable Literacy, by Deborah Madison

INGREDIENTS, plus my notes:

2 Cups cooked winter squash. The squash can be cooked in advance or the day of. I roasted a large squash in the oven at 400 degrees for about 30-40 minutes. It made 3 cups squash, so I used it all
1/4 Cup tahini
Sea salt
2 teaspoons olive oil
1 small bunch thin green onions, including a bit of the greens, thinly sliced (also known as scallions)
1 tablespoon sesame oil
2 teaspoons black sesame seeds, toasted in a dry skillet until fragrant, to finish. I did not toast them, and you can make this without the seeds, or with white sesame seeds

DIRECTIONS, plus my notes:

Heat the cooked squash in a saucepan over medium heat if it’s cold. Stir in the tahini and season to taste with salt.

While the squash is warming, heat the olive oil in a small skillet. When the oil is hot, add the green onions and cook to wilt slightly, about 2 minutes. Stir them into the squash and then stir in the sesame oil. Finish with the sesame seeds.

Green Lentils with Roasted Beets and Lemon from Vegetarian Cooking for Everyone by Deborah Madison

INGREDIENTS, plus my notes:

5 beets, about 1 pound
1 teaspoon olive oil
1 cup french green lentils, you could use another kind of lentils
1 carrot, finely diced
1/2 small onion finely diced
aromatics: 1 bay leaf, 4 parsley branches, 2 thyme sprigs
1 preserved lemon, or 2 teaspoons lemon zest, I used the lemon zest
1/3 cup chopped parsley
2 tablespoons chopped mint, plus mint for garnish
Lemon Vinaigrette (see below for recipe)

DIRECTIONS, plus my notes:

Preheat the oven to 350 degrees. Peel the beets and cut them into small cubes. Toss the cubed beets with the oil, season with salt and pepper, and bake on a sheet pan until tender, about 35 minutes, stirring once or twice. Meanwhile, put the lentils in a pan with water to cover, add the carrot, onion, aromatics, and 1/2 teaspoon salt and bring to a boil. Lower the heat and simmer until tender but still a little firm, about 25 minutes. Drain well.

Toss the lentils with the roasted beets and the vinaigrette, the lemon zest, parsley and mint.

Lemon Vinaigrette from Vegetarian Cooking for Everyone by Deborah Madison

INGREDIENTS:

2 tablespoons fresh lemon juice
1 teaspoon finely chopped lemon zest
salt and freshly milled pepper, I used regular black pepper
1 shallot
5 tablespoons extra virgin olive oil or to taste

DIRECTIONS, plus my notes:

Combine the lemon juice, zest, 1/4 teaspoon salt, and shallot in a small bowl. Let stand for 15 minutes, then whisk in the oil and season with a little pepper to taste. I don’t think that I let it sit for 15 minutes.

2017-01-14-15-18-52 — Don’t worry! You can put the red pepper in the broiler instead!

Muhammara (Red Pepper and Walnut Spread)

My sister in-law, Sammi, made it as an appetizer at a Christmas party and I think I probably ate the majority of it by myself!

When I made it for the workshop I was out of bread crumbs, so I threw in a small amount of toasted oatmeal. While the flavor was a little different, it was delicious and the texture came out just right.

http://cooking.nytimes.com/recipes/1017492-muhammara-red-pepper-and-walnut-spread

The Life Changing Loaf of Bread from the blog My New Roots

The Bread! I think this nut bread may have been the biggest hit of the workshop. It is a recent new staple in my kitchen thanks again to my sister-in law, Sammi. It takes a few minutes to throw all the ingredients together, soak overnight (or during the day) and then cook in the oven for 40 minutes. It is really easy. The only tricky thing is that you need psyllium powder to hold it together. You can find this at a supplement store like GNC.

The recipe is from a wonderful blog called My New Roots, which I strongly recommend in general. https://www.mynewroots.org/site/2013/02/the-life-changing-loaf-of-bread/

Morgana Tessler is a Certified Orthopedic Personal Trainer, Yoga, Pilates, Meditation and Barre Instructor based in NYC. Morgana offers private and group fitness sessions. For more information visit www.morgana.nyc Facebook, Instagram

December 24, 2016August 1, 2017

Seasonal Oatmeal

My first oatmeal memories go back to when I was five years old and living next door to my grandparents in Vermont. Every morning my grandfather would cook oatmeal. I was too short to be able to see over the edge of the stove and into the pot of boiling oats, and so my grandpa put a wooden block next to the stove so that I could stand up high and watch the warm grains cooking away.

To this day, I find that a warm bowl of oatmeal on a cold morning can give you the strength to go outside and face the day. While oatmeal can seem bland and boring, this fun, seasonal, dairy free twist on classic oatmeal is sure to impress you even if you’re not a great oatmeal lover such as myself.

Ingredients:

1 Cup unsweetened coconut milk (or any non-dairy milk/water)
1/2 Cup Rolled oats (or quick oats)
1 T chopped raw walnuts
1/4 C fresh cranberries
1/4 of an apple thinly sliced
1 Kiwi chopped
Dash of cinnamon (optional)
Dash of salt (optional)
1 T maple syrup (optional)

Feel free to use any fruits or nuts you like, bananas, and raisins are always great too!

Directions:

Chop the nuts and fruit except for the cranberries (they will pop while boiling).
Bring milk to a boil on medium heat (watch that it doesn’t boil over the top).
When the milk boils add a dash of salt if adding, then add the cranberries, walnuts, and apples and oatmeal.
For rolled oats, boil, stirring frequently until desired consistency, usually about 5 minutes. For quick oats cook for under 2 minutes.
Turn off heat, give one last stir, put the lid on the pot and let sit for 1-3 minutes.
Add the kiwis and optional maple syrup.
Enjoy!

NOTE: Different people like different consistencies for oatmeal. If you like it liquidy, add more liquid or cook for less time. These oats will cook out most of the liquid.

December 19, 2016January 22, 2021

Healthy Holiday Cookies!

Okay, so maybe the words “healthy” and “cookies” shouldn’t go together, but these cookies are what I like to call a healthy indulgence. For a rich, flavorful, and festive cookie with NO refined flours/sugars, dairy or eggs, made with whole real foods, look no further.

2016-12-19-15-23-21 — Dairy and egg free, all-natural cookies made with whole wheat pastry flour, honey/maple syrup, and coconut oil. Cashew cream icing and pomegranate seeds make these wholesome cookies decadent and healthful!

I found the recipe at Kim’s Cravings (I used half the amount of cinnamon recommended) and added pomegranate seeds instead of sprinkles!

November 22, 2016January 22, 2021

Gentle Yoga Post-Feast

Indulging in a delicious meal with family and friends is one of the great joys of the holiday season. Starting with the Thanksgiving feast and going all through the holiday season, it can be a time of enthusiastic eating and drinking. While this is often a pleasure and something many people look forward to all year, sometimes it can be too much for the digestive system and we wind up feeling bloated, and uneasy in the stomach.

Here is a short easy series of yoga poses to help relieve digestive discomfort post-feast. These yoga poses were selected to help massage your internal organs that are associated with the digestive tract. By stimulating the digestive muscles you increase blood flow and movement through your body and help to reduce discomfort and restore energy.

Begin by laying on your back with your knees bent, and feet on the floor. Place your hands onto your abdomen and feel your breath slowly rise and fall. Breathe slowly for a minimum of 1 minute, or as long as it feels comfortable. Slow, calm breathing allows your body to relax and get to work on digesting all that food.

Bring your knees into your chest and give your shins a gentle squeeze. Hold this stretch comfortably for 5-15 slow deep breaths.

Allow your knees to go over to the right while opening your arms to either side and turning your head to the left. Breath in the twist for 5-15 breaths and then twist the knees over to the left and repeat on the other side. Twisting gently can be beneficial for getting the digestive tract moving. To modify place a pillow or block between your knees to put less of a stretch on your lower back. This is also a good stretch for the neck, shoulders, spine, and hips.

This next series should be taken as a slow moving sequence. Start on your hands and knees. On your inhale, look up towards the ceiling allowing your abdomen to stretch and open. On your exhale, thread an arm underneath your chest and come to lay on your shoulder. Pause in the stretch and breath for 2-4 slow deep breaths. On your next inhale come back to your hands and knees, and look up towards the ceiling. Exhale and thread the other arm underneath. To modify, put a large pillow or yoga block under your head. In addition to aiding digestion, this is also a pleasant stretch for the neck, shoulders, spine and hips.

And last, but not least, take a walk! Walk slowly after a big meal to help get the food moving and ease any post meal discomfort.Morgana Tessler is a Certified Orthopedic Personal Trainer, Yoga, Pilates, Meditation and Barre Instructor based in NYC. Morgana offers private and group fitness sessions. For more information visit www.morgana.nyc Facebook, Instagram

October 18, 2016January 22, 2021

Tips for eating a more plant-based diet

To be clear, I am not a nutritionist. The following information is based on my own personal experience of transitioning to an animal free diet as well as stories from friends, and clients. As a Personal Trainer, Yoga, Pilates and Barre Instructor based in New York City I think a lot about health, both for myself, my clients and the world at large. I see the issues of people’s physical and mental health, as intertwined with each other and the other people and animals that live on this planet. Eating a more plant based (or exclusively plant-based) diet is one of the simplest and most effective ways to dramatically improve our own personal health while having a big impact on climate change and other global economic and social issues. It is a true win win choice.

The Environment: According to a 2006 report by the United Nations Food and Agriculture Organization (FAO), our diets and, specifically, the meat in them cause more greenhouse gases carbon dioxide (CO2), methane, nitrous oxide, and the like to enter the atmosphere than either transportation or industry. Meaning you can make more of an impact by cutting out meat than getting rid of your car! And this is not even factoring in the enormous amount of land, water, fertilizers and antibiotics that get used to produce meat, dairy and eggs.

Health: In terms of health benefits, a well-planned plant-based diet is rich in protein, iron, calcium and other essential vitamins and minerals. Furthermore, the sources of these nutrients tend to be low in saturated fat, high in fibre and rich in antioxidants, helping to reduce some of the major health issues like obesity, heart disease, diabetes and cancer. Studies have also shown that vegans and vegetarians tend to have lower BMI’s and smaller waistlines.

With all the studies and information available about the enormous benefits of adopting a more plant based diet the truth of the matter is that it is very hard for many people who are accustomed to eating meat, dairy and eggs. If you feel overwhelmed by making a change or don’t know where to begin here are a few simple and easy ways to begin making a change in your diet. I often suggest to people that if you’re not interested in becoming strictly vegan or even vegetarian, try being an “omnivore making vegan choices”. This means recognizing that even a small choice can have an impact.

Tip 1: Focus on adding not subtracting

For many people it is easier to add more foods than to eliminate or reduce the ones they like and/or are used to. For example, if you’re planning on having a chicken sandwich for lunch, add a large salad to your meal as well. It will prevent you from feeling deprived and have the immediate effect of adding nutritious and tasty items to your meal. The eventual goal is that you will eat enough fruits, veggies, whole grains and nuts that you will feel more full and as a result start to eat less meat, dairy and eggs.

Tip 2: Focus on the plant-based foods you already like

Rather than thinking of this new shift as a time to eat your least favorite veggies, focus on adding the plants you already know and love. Fruit and nuts are usually the most obvious easy choice in this case. By increasing your fruit and nut intake you are adding loads of fiber, vitamins and minerals to your diet while enjoying yourself.

Tip 3: A chance to try something new

A friend of mine recently told me that becoming vegetarian meant she tried many new foods she would never have tried before. While dining out at a restaurant she usually went for the same types of things, but with meat no longer an option she branched out and learned she loved other items on the menu.

Tip 4: Go to ethnic restaurants

Indian, Thai, Chinese, Mexican and Japanese to name a few, are often easy to make vegetarian or vegan choices. The foods are usually rich, flavorful and spicy without relying heavily on meat or dairy for flavor.

Tip 5: Tastes can change

One of the biggest things I learned for myself when I completely eliminated all animal products from my diet is that my tastes changed. Things I previously didn’t like as much started to taste really good. We often think that our taste buds are set and permanent, but they can learn to acquire new flavors and in some cases even grow to not like the old flavors any more!

Tip 6: When in doubt add Avocado

Anytime I feel like I want cheese, I add avocado and find it far more enjoyable and satisfying. Coconut is another great way to satisfy a desire for something creamy, fatty and delicious.

Try a quick easy dairy and egg free cookie recipe!

My favorite cookbooks:

Vegetarian Cooking for Everyone by Deborah Madison is my number one go to cookbook. I have cooked many of the recipes from this book and they always come out amazing even on the first try.

The Oh She Glows Cookbook by Angela Liddon is beautifully illustrated and inspires a wholesome clean diet that is full of delicious and fun meals.

THUG KITCHEN eat like you give a f**k is a #1 New York Times Bestseller. While full of raunchy ridiculous jokes this book actually has a lot of great recipes and the instructions are no-nonsense and easy to follow.

May 25, 2016January 22, 2021

Good Posture in 8 Moves a Day

Posture is one of the most important aspects of physical health and overall attractiveness, but for some reason it is often overlooked. This short, simple series, requiring little to no equipment was created by Morgana Mellett, a Personal Trainer, Yoga, Pilates, and Barre instructor based in NYC for the recently published health and wellness book, THRIVE. This series will help you focus on each part of your body to improve posture and awareness. Do the series as often as possible, aiming for once a day.

Equipment:

Mat
Chair
Countertop to hold onto
Yoga strap or belt (optional)
Yoga block (optional)
Attire: Comfortable clothing that you can move in. All exercises are intended to be performed barefoot.

Relaxation Pose

Benefits: By placing the spine and pelvis in a relaxed, neutral position and allowing your breathing to deepen, you encourage your body to relax and release patterns of tension and poor posture. The relaxation pose cleans the slate in preparation for developing postural awareness.

Set-up: Rest on a mat facing up with knees bent, feet on the mat (parallel and hip-width distance apart), and arms resting comfortably by your side.

Movement: Allow the eyes to become heavy and/or closed. Focus on your breath moving slowly in and out of your body. Scan your body for places of tension or discomfort. Send your breath into these areas, exhaling the tension out of the body.

Modifications: If the knees want to collapse inwards, place a yoga block between the thighs to keep them parallel and hip-width distance apart. Rest your hands comfortably on your chest or abdomen if preferred.

Repetitions: Remain in the pose for at least 1 minute, and try to work toward holding the pose for 5 to 10 minutes.

Neck strengthener

Benefits: This exercise strengthens the muscles of the neck and addresses your tendency to stick the chin forward when you are texting, eating, washing dishes or engaged in other daily activities.

Set-up: Rest on the mat facing up with knees bent, feet on the mat (parallel and hip-width distance apart), and arms comfortably by your side.

Movement: Press the back of your head into the floor slightly, tucking in your chin. Feel the muscles in the front of your neck engage. Keeping your chin slightly tucked, lift your head off the floor only enough to slip a piece of paper under the back of your head. Do not try to lift your head high; the goal is for your head to barely hover above the floor.

Repetitions: 10 repetitions for 5 seconds each. Gradually build up to 10 seconds.

Abdominals/Plank

Benefits: This exercise strengthens and engages the deepest abdominal muscles for improved postural and lower back support.

Set-up: Lie on floor facing down, propped up on your forearms.

Movement: Tuck your toes, pull your belly button into your spine, and keep it engaged throughout the exercise. Press into your forearms, and lift your body off the floor into a straight plank position. Engage the muscles of your core, thighs, and glutes, and press into your forearms. Check that your hips are in line with your head and have not gone upward or sagged to the the floor.

Modifications: To make this position less challenging keep your knees on the ground. Add a block between the thighs to help engage the pelvic floor and inner thigh muscles.

Repetitions: Hold the plank position for 10 seconds, rest, and repeat 6 times. Eventually build up to holding the plank position for a full minute.

Glute Bridges

Benefits: This exercise strengthens the muscles in the back of your hips and thighs that support standing, walking, and other physical activities.

Set-up: Rest on the floor facing up with your knees bent, feet on the floor (parallel and hip-width distance apart), arms by your side, and your palms pressed gently into the floor.

Movement: Pull your belly button in, and press your lower back into the mat. Engage your buttocks and inner thighs. Lift your hips a few inches off the floor, continuing to engage the muscles of the glutes, hamstrings, inner thighs and abdominals. Do not press your hips all the way up, if you do, you will not engage the targeted muscles. Roll down through the spine, lengthening out the lower back until you return to a relaxed spine position.

Modifications: Place a block between your thighs to keep your feet and legs parallel and hip-width distance apart. To make the exercise more challenging, reach one foot forward without shifting or tilting.

Repetitions: Repeat 10 times, holding for 5 seconds at the top, and rolling slowly and smoothly through the spine to go up and down.

Back Extension

Benefits: This exercise strengthens the upper back and reverses the forward rounding posture common to everyday activities.

Set-up: Lie on your chest, bring your legs together, and extend your arms out to the side with your palms facing down.

Movement: Pull your bellybutton up and into your spine and keep it there to protect your lower back. Press your hands into the floor, and lift your face, neck, and upper back slightly off the floor. Lift your hands off the floor. Focus on engaging your upper middle back, and keeping your abdominals engaged. Keep the chin tucked so that your neck is in line with your spine.

Modifications: If this bothers your lower back, try pulling your belly button in more deeply and open the legs slightly apart. To make the exercise more challenging, add holding a light weight in both hands.

Repetitions: Hold position for 4 seconds. Repeat 10 times.

Shoulders/Chest Opener

Benefits: This exercise strengthens the muscles of the upper back and opens the chest, reverses the forward rounding posture common to everyday activities, and opens the front of the shoulders and chest.

Set-up: Stand or sit with feet slightly wider than hip-width distance apart, and clasp your hands behind your back.

Movement: Roll your shoulders up and back. Press your shoulder-blades together and down your back until you feel the front of your chest opening.

Modifications: Join your palms together if you can. If your shoulders are tight and this is not possible, interlace your fingers, or use a yoga strap.

Repetitions: Hold the position for 10 seconds. Repeat 5 times or throughout the day.

Squats

Benefits: This exercise strengthens the muscles responsible for healthy sitting and standing postures.

Set-up: Sit on a chair with hips, knees and feet flexed at a 90-degree angle. Be sure you can comfortably sit with your feet planted on the floor. Your feet should be parallel and hip-width distance apart.

Movement: Lean forward by folding at the hips. Look ahead and slightly upwards, keeping your spine flat. Pull your belly button into your spine, and press your feet into the ground to come up into a standing position. Go through the same movements in reverse to sit back down on the chair. Make sure your knees are tracking over your toes and you are pressing into your feet, engaging the thighs, glutes, and abdominals, and maintaining a straight, neutral spine.

Modifications: If the movement is difficult, reach your arms forward, or use a solid object (e.g., a countertop) to facilitate the movement.

Repetitions: Repeat slowly for 10 times, and mindfully go through these same motions any time you sit down or stand up from the seated position.

Feet Rocks

Benefits: This exercise strengthens your feet and ankles and facilitates healthier postural alignment.

Set-up: Stand with your feet parallel and hip-width distance apart, hold onto a countertop.

Movement: Pull your belly button into your spine, open up your chest, and gently engage your upper middle back. Check to see that your neck is in line with your spine and that your gaze is directly forward. Rock back and forth, shifting your weight backward onto your heels with your toes lifted, then forward onto the balls of your feet with your heels lifted.

Modifications: Make the rocking motion smaller or bigger, depending on what feels more comfortable to you.

Repetitions: Repeat 10 times, back and forth.

This series was originally published in THRIVE: An environmentally conscious lifestyle guide to better health and true wealth by K. Chayne

May 10, 2016January 22, 2021

Prep Your Favorite Salads for the Week

Washed, dried, and chopped lettuce wrapped in a green towel for freshness. Surrounded by rainbow cauliflower, chickpeas, mushrooms, carrots, radishes, walnuts, quinoa, and avocados. Plus olive oil/vinegar for dressing.

We’ve all been there… We have the best of intentions as we purchase a bundle of gorgeous fresh veggies thinking pleasantly to ourselves that we’ll eat salad every day this week. Several days go by where the thought of rinsing, chopping and preparing a salad is too much fuss and then you end up with a soggy head of lettuce at the bottom of your fridge and those crisp carrots a little on the soft side. Now, not only have deprived your body of all those healthy nutrients you’d intended to eat, but you’ve wasted money and contributed to the major environmental issue of food waste.

But, there’s a solution! It takes a little discipline when those veggies first arrive in your kitchen, but the reward is well worth the initial input of effort. You will be able to throw together healthy, fresh meals and snacks in literally minutes throughout the week when you’re busy.

The answer is to clean, chop and store all those veggies when you first buy them (not three days later). Of course, you can purchase pre-washed and chopped veggies and in a real pinch I think this is a great alternative to not eating any salad or vegetables for the week. I have certainly made the seemingly extravagant purchase of prepared vegetables and greens. The problem with those conveniently packaged veggies is of course the plastic and huge price tag. Also, the methods below will actually keep your veggies fresh longer than the plastic containers. So if you’ve got an hour on a Sunday, you can save yourself a lot of cash, and be much kinder to the planet!

Bonus: If at the end of the week you still have some leftovers you can make a stir-fry or soup.

Part 1: Greens

Rinse your greens by filling up a clean sink with cold water, shredding the greens into bite size pieces with your hands and swirling the greens in the sink. (Bonus: you’re required to give your sink a good scrub first, thereby getting two household chores out of the way.) If the water looks dirty, scoop out the greens, drain the water and repeat the process until the water looks clean.
Place the greens into a salad spinner and spin until most of the water comes off, but the leaves are still damp.
Lay the leaves out evenly on a clean dish towel. Allow the greens to air dry for at least 30 minutes. You can move onto the other steps during this wait time. Dish towels work better than paper towels at keeping greens fresh and are better for the environment.
Roll up the greens in the dish towel and tie up with rubber bands or string. Store in the fridge where you can see them clearly.

Note: You can prepare any type of greens this way. This method works well for prepping for smoothies, stir fries, or soups/stews.

Part 2: The Vegetables

Rinse your veggies by filling up a clean sink with cold water. Scrub your veggies until they no longer have any dirt stuck to them. Drain the water and give them another rinse until the water comes out clean.
Chop the vegetables into whatever shape or size you prefer for your salads. I like little round slices for carrots and other root vegetables and small wedges for mushrooms, cauliflower, broccoli etc. This is the laborious part. Just remember how easy and convenient all those salads will be during the week!
Put the rinsed, chopped vegetables into clean glass containers. You can use ball jars, or other airtight glass containers.
Place closed glass containers in the fridge where you can see them clearly.

Part 3: Grains/Pulses or other Additions

Note: Put any additional ingredients in airtight glass containers and place in the fridge with the other salad items where you can easily see them.

Take your pick, the choices are endless. Lentils, chickpeas, quinoa, rice, bulgar, beans, etc. Pick a few for variety and put them in glass jars. If you’re storing beans be sure to put them in fresh clean water. You can either cook and store all the grains/pulses or to save time, put canned beans etc. into glass jars so they’ll be easier to access throughout the week.
Chop nuts, such as walnuts and place in a glass jar.
Hard boiled eggs are a great addition to salads and can be boiled, peeled and even chopped and stored in glass jars ahead of time to throw on salads.
Chicken/fish can be pre-prepared and stored chopped and ready to be added as well.
Crumbled cheeses, such as feta are easy to add to a salad.
Avocados are the only piece that can’t be pre-prepared. They will go brown and slimy if opened before ready. For me, avocado is well worth the extra minute to prepare and throw on a salad, but that is a personal preference.

Salad Dressing:

I love olive oil and balsamic vinegar with a pinch of sea salt. Of course there are endless dressing varieties, but as an easy staple to have at hand, mix half olive oil and half balsamic vinegar in a glass jar. Before using, shake until the two blend together, drizzle on your salad as desired and add an optional pinch of sea salt. Leave out on the counter or in a cupboard.

The variations are endless. Avoid making the same salad every week or even every day, by storing multiple ingredients and spreading it out throughout the week. Let the season guide your salad ingredient choices so that you have a variety of flavors and health benefits throughout the whole year.

April 26, 2016January 22, 2021

Two Minutes to Open Hamstrings

Do you experience tightness and limited range of motion in the backs of your legs? Do you sit a lot for work? Running and cycling can also lead to overly tight hamstrings. Why does it matter? Often tight hamstrings eventually lead to a tight stiff lower back amongst other complaints.

Tight hamstrings can seem impossible to stretch. But with patience and diligence, in just two minutes a day you can make a dramatic difference in your hamstrings range of motion.

All you need to get started is a yoga strap, two minutes, and something comfortable to lay on such as a yoga mat or blanket.

It is preferable to be warm before stretching. The ideal time being after a cardio workout, which includes walking. If you don’t have time, try doing a few bridges or squats before starting the hamstring stretch. Looking for a full-body workout?

Step 1:

Lay on your back with one leg stretched out on the floor and the other leg bent into your chest with the yoga strap placed onto the ball of your foot. Bring your attention to your lower back. You want to maintain a comfortable neutral spine, which means there is a small pocket of air under your lower back. Imagine a blueberry under your lower back, it is tiny, but you don’t want to squish it. Also be aware of the leg on the floor, you want it to stay straight and long. (As a modification, if you are very tight and getting into this position feels like a strain, bend your straight leg and place the foot on the floor, still be aware of the blueberry).

Step 2:

Slowly straighten your leg up towards the ceiling being mindful of the “blueberry” from step 1. Hold the straightened position for 5 slow counts, bend and repeat two more times. On the third time straightening the leg, hold the position for 30 seconds to a minute.

If your leg can’t go all the way straight that is okay. Focus on keeping your thigh over your hip (not letting it lower towards the floor) and gently squeezing the muscles above your knee.

Breathe!

April 12, 2016January 1, 2018

Simple Meditation Practices

Find inner peace and calm even in the rush of New York City

You have likely heard about the many health benefits of a daily meditation practice. Perhaps you’ve attempted to meditate and found it challenging or even uncomfortable. You are not alone if sitting still with your eyes closed causes your already anxious mind to become more anxious! Our minds tend to think, problem solve and re-run details of our day making us feel overwhelmed and exhausted.

In order to quiet and calm your mind from its usual tasks you need to give it something else to focus on. The following are four of my favorite meditation practices. They are simple in their essence, focusing on the breath and being present in your body.

You only need 3-5 minutes to feel the benefits of meditation, and there is always 3-5 minutes in a day!

Getting Started:

Find a comfortable seat. Sitting cross-legged as depicted in most meditation pictures is not always comfortable. Experiment with sitting up on a pillow while cross-legged or sitting up on your knees. If these are not comfortable simply sit in a chair. It is important that you find a comfortable quiet place and that you can keep your spine lengthened.

Meditation Practice #1:

I am my inhale/I am my exhale

From a comfortable seated position, with your eyes heavy or closed observe your breath moving in and out of your body like the rise and fall of the tide. As you breathe in, say to yourself in your mind, “I am my inhale” as you breathe out, say to yourself in your mind, “I am my exhale” Repeat.

Meditation Practice #2:

Three part breath

From a comfortable seated position, with your eyes heavy or closed begin to deepen your breath into your lower abdomen. Imagine an inner tube around your lower abdomen and lower back. Every breath expands the inner tube. Take several of these low “belly breaths” before allowing the breath to rise into your chest and upper back, eventually moving up into your head. Every inhale starts at the bottom and like a ripple moves up through your body into the top of your head. The exhale goes in reverse. Gently exhale your breath back down from the top of your head to your lower abdomen like a waterfall in slow motion.

waterfall for blog.JPG

Meditation Practice #3:

Colors

From a comfortable seated position, with your eyes heavy or closed, think of a color that has positive associations for you or makes you feel good. Do not spend too much time picking the color, just go with what comes into your mind first and feels right for this moment. Imagine the air around you is the color of your choice and with every inhale you are breathing in your color, with every exhale you are breathing it back out into the world.

Meditation Practice #4:

Candle

Light a candle in a safe dish where it can not be knocked over. Find a comfortable seat and focus your eyes softly on the flickering light of the candle. Let your breath become slow and deep. Allow the thoughts of the day to drift out as you instead focus on the gentle flickering of the candle light.

candle

March 27, 2016January 22, 2021

Outdoor Spring Workout

As the weather turns warmer and the days become longer it is the perfect time to get outside for a workout. No need for the gym or any equipment, this full body workout makes use of your bodyweight and what you’re likely to find in your neighborhood park.

Join Personal Trainer Morgana in this fun outdoor workout!

Running up the Stairs: As a warm-up begin by walking briskly up and down a set of stairs. Build the walk up into a fast walk or run.

Squats: A great way to strengthen and tone your glutes and thighs. Starting from a wide parallel stance, bend your knees and send your hips back behind you. Keep your back flat and check that your knees have not gone past your feet. To come up push into your feet and tighten your abs and glutes at the top.

Mountain Climbers: A great exercise for strengthening your core and upper body as well as increasing your heart rate. Starting in a plank position alternate bringing your knees into your chest. To make it more challenging hop your feet in and out one at a time.

Lunge/Balance: Standing with your feet parallel and hip distance apart, bring one knee up and find a balance, hold for a few seconds. Step your lifted leg back into a low lunge. In your lunge lower your back knee so it is parallel with the ground, check that the front knee has not gone past your toes. Pull your abs in and keep your upper body lifted. From the lunge move back up into the balance position.

© 2015 Stephen Ironside / Ironside Photography

Tricep Dips: Find a bench and place your palms on the bench pointing towards your body. With either bent or straight knees bend and straighten your elbows squeezing into the back of your arms at the top. Try lifting one leg to make it extra hard!

Push-ups: The ultimate core and upper body workout. Starting in a plank with your hands wider than shoulder distance, keep your hips slightly lifted, knees tight, and abs pulled in. Lower towards the ground keeping the correct alignment.