Carb Cravings & Winter Go Together Like…

Posted on December 27, 2017

…well, I can think of a number of enticing combinations that I won’t tempt you by naming. So let’s just say the two seem to be made for one another. And with good reason: the colder, darker days set up the psychological desire for comfort. Add the double-whammy of those of us in colder climates being biologically programmed to eat more to literally have some added protection from the frigid temperatures and you have a recipe for fantasizing about breads, rice, biscuits, and pastas of every stripe.  And that’s exactly why I decided it was crucial for me to have a cache of healthy carb options stashed for the coming months. Complete elimination always backfires on me. And despite what some nutritional and weightloss schools of thought may have to say on the matter of carbs, I’ve found it best to have them in moderation…and make ’em healthy.

 

Don’t eliminate, UPGRADE. White Quinoa is a beautiful and delicious thing….

 

 

For the healthy carb round-up task, I sought the help of nutritionist and functional medicine expert Nancy Guberti, who makes a living advising people on the effects (good and bad) that food can have upon our bodies. Nancy works with clients around the globe, thanks to Skype. But if you want a crack at her expertise, there’s no better time than January to go for it. That’s when her annual online seminar, the Look and Feel Great Method begins.  You can also catch her January 3 at 9 p.m. EST on DDPRadio when she’s the special guest. In the meantime, enjoy her advice on healthy carbs and how to get the most out of them this winter:

 

Nancy Guberti

“There are plenty of ways to handle carb cravings,” explained Guberti. “The key is to make them healthy and know what each one does for your body. Here are my top favorites:

1. Baked organic apples with cinnamon or nutmeg –  Apples are healthy for you! They are high-fiber, anti-inflammatory, and offer phytonutrients in the apple pulp and skin. Research links consumption of apples with reduced risk of certain cancers, obesity, cardiovascular disease, asthma, Alzheimer’s disease and even diabetes.

2. Sliced sweet or purple potatoes or carrots – bake them on cookie sheet with a bit of light olive oil or grapeseed oil until slightly crisp. Sweet potatoes are excellent source of vitamin A, beta-carotene, vitamin C, manganese, copper, pantothenic acid and vitamin B6. They also contain potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus – pretty amazing!

3. Butternut squash soup – Scrape the baked squash into a blender or food processor, and toss in some cauliflower of peas or spinach…it’s creamy and dreamy all in one. Butternut squash contains fiber, making it an exceptionally heart-friendly choice and anti-inflammatory . It provides significant amounts of potassium, and vitamin B6, which is essential for the proper functioning of both the nervous and immune systems.

4. Baked zucchini slices with Organics minced onion on them to ‘bread’ them – The minced onion makes a crunchy coating when baked, so it’s a treat that tastes great and is nutritious at the same time. Zucchini is also anti-inflammatory, high in Vitamin C, Potassium, antioxidants, B Vitamins and helps digestion, heart health, maintains eye health and helps control diabetes. Did you know that 1 tablespoon of onion powder contains about 1 gram of dietary fiber and offers manganese, calcium and Vitamin C?

5. I love a medley of organic brown rice, carrots, broccoli florets and cauliflower sautéed in Braggs Coconut amnios (this tastes like soy sauce without the wheat or soy). Organic brown rice is anti-inflammatory, high in magnesium, and anti-inflammatory. Aside from being soy free and gluten free, coconut aminos is low glycemic index and packed with minerals, vitamin C, and B Vitamins. It’s high in amino acid, containing 17 different types.

6. Quinoa – It is versatile, filling, easy to cook, and loaded with nutrition. It’s one of the most protein-rich superfoods with an abundance of fiber (great for weight loss, digestion and regularity), it contains iron, lysine, magnesium, riboflavin/B2, and manganese.”

 

Thank you Nancy, and I couldn’t agree MORE about quinoa in particular!  Which brings me to one of my favorite recipes for it…hot cereal. To the naked eye, the top photo is an ordinary pot of white quinoa. Don’t be fooled. It’s much more than that. This pot of magic, ancient grain is soon to be alchemized into clean food favorites such as cream of quinoa hot cereal, quinoa pancakes, and quinoa tabouli. All are are heart healthy, Paleo, and delicious. And they don’t wreak havoc on my blood sugar and set off the domino-effect of inflammation, weight-gain (usually) and bloating (always) that ensues when I eat white carbs, even the gluten-free variety.

Check out Clean Comfort for Chocolate Quinoa Cake and Quinoa Tabouli recipes; and A Bowl of Comfort for my Quinoa Matzo Ball Soup recipe.

 

 

Not your Bubbe’s matzo ball…but give it a whirl!

 

 

 

Cream of Quinoa Cereal (Stacey’s riff on Cream of Wheat)

Serves 2

Ingredients:

2 cups cooked quinoa, warmed

1 cup unsweetened almond or coconut milk, warmed

1 teaspoon vanilla

1 tablespoon coconut oil

sweetener of choice (I use a few drops of stevia)

Instructions:

Place all ingredients in a Vitamix or food processor and blitz until smooth. If cereal is too thick for your liking, add more milk. Serve immediately.

 

Sooo good for you in the morning…or whenever the urge to be comforted by carbs strikes.

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The Cookbook Challenge – I’m IN!

Posted on November 16, 2017

Chef Bill and I are in possession of at least two dozen cookbooks, most of which sit on the shelf unused. Well, not anymore! I’ve set the intention to use at least one recipe a week from one of our cookbooks in the collection.  Our first try out of the gate: Chicken Dopiaza from ‘Indian: 100 Everyday Recipes.  In all my years of eating Indian, I’ve never heard of Chicken Dopiaza, but it sounded irresistible, and contains no fewer than 11 delectable herbs and spices.

 

Wish you could have inhaled along with us as the onions, garlic, ginger root, and herbs simmered in the pot.

 

 

Chef Bill ate his over basmati rice, and I enjoyed mine in a bowl as its own stew. We were genuinely blown away at how fragrant and delicious this turned out. Just stunned.

 

I’ve had Indian dishes on many an occasion at restaurants, but there’s something about crafting one at home, with your own supply of herbs and other seasonings that is magical.

 

 

And now I know why the Indian culture is so insistent on using a potpourri of herbs with each and every creation:  the alchemical formula of herbs and spices actually and literally elevates how one feels. I felt more alive. More vibrant. More nourished. And who doesn’t want more of THAT?

 

Unless you’re an avowed non-cook, my guess is that you a few unused cookbooks on your shelves, just hoping for a purpose. Or perhaps a stack of cooking magazines you’ve barely leafed through. Take the challenge along with me, but make it manageable. I know I’ll never get to even half of the recipes I have in my own little Library of Cookbooks Congress, but one a week? It’s do-able and it’s fun. And to keep myself honest, I’ll be updating you with progress reports. As much as I love using my own cookbooks for inspiration, there’s a whole world out there of ideas I’ve never thought of. And I’ve only just begun….

?. Here’s to not letting cookbooks gather dust. 
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❤️
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❤️

 

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Breaking News: You and I Are OK

Posted on November 9, 2017

Nowhere in my human contract does it state I need to be perfect.  What does that even mean anyway? Those familiar with my story know there have been many years of soul-searching, excavating, dieting, therapy, self-help reading, triple-digit weight losses followed by thundering rebounds, 12-step meetings, and personal-best evolvement.

 

 

 

 

 

There’s always more to learn, always more to know… But at some point it really is OK to say guess what? I think I’m all right. Self-reparation has officially concluded. Time to get on with my Life, and all its attendant luxuries that I’ve been missing out on… You know like fun, joy, and feeling content for no reason. ????

 

 

 

I Don’t Need to Be Forgiven…Do You?

Newsflash: obsessing on the external does not bring happiness. And you can take my years of to the bank!

 

 

 

 

 

Free Hug Accepted

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Spinach Mousse

Posted on November 7, 2017

There I was on a cold and dreary November afternoon, faced with the knowledge that the fresh spinach I bought two day ago was in peril of entering the wilting stage. Never much of a vegetable-lover, I just wasn’t in the mood for my usual method of making spinach disappear down the gullet quickly and painlessly: juicing. Being a Kapha, a cold glass of vegetable juice during late fall and winter months makes me ever more adverse to the green stuff than I already am.

And since I haven’t perfected a spinach soup recipe…yet, here’s what I did instead: a super-quick version of spinach quiche, no crust, of course. And when you taste this amazing concoction, you won’t miss it, I promise. Because I was pressed for time, I skipped the step (which I realize now is unnecessary) of sautéing the spinach in a wok. Using raw spinach works great, and also adds a slight crunch.

But first, more on what inspired my latest creation, besides two containers of fresh spinach that needed a purpose – STAT! After a full morning and early afternoon of sessions with coaching clients, I was HUNGRY and short on time. It’s moments like these when I’m grateful for following certain rules I keep so I’ll never be caught off guard when I need a quick and healthy meal. In this case:

 

 

Clean Eating Rule 1 – Always keep plenty of eggs in stock. They’re as versatile as they are indispensible, as a baking ingredient, or on their own as a casserole, salad, or fried sunny in the pan.

Clean Eating Rule 2 – Have at least 1 8-ounce log of chevre in the refrigerator. I seldom eat chevre on its own, but rely on it as a heavy cream and cream cheese substitute in sweet and savory recipes.

Clean Eating Rule 3 – Own a food processor if you don’t already. They save labor and often do the job better than most mortals trying to chop, dice, or blend by hand. Food processors are affordable and run the gamut from simple to grandiose. And if you buy one through the right retail outlet or home shopping network, you may be able to land an interest-free payment plan.

 

 

The three above simple rules, coupled with having a pantry filled with healthy oils and spices will take you FAR. Not to mention save you money. And because I was actively practicing them today, I was able to make a delicious, clean, and low-carb lunch I’ve named Spinach Mousse. Easy. Delicious. Nutritious.

With no further adieu, you’ll need the following:

 

10 ounces of fresh spinach

6 eggs

1 8-ounce log of chevre, room temperature if possible

1 medium onion, peeled and quartered

1 food processor

1 8×10 brownie pan, glass if possible

Cooking spray

 

Preheat oven to 330. Place the spinach in the food processor. It won’t all fit, but pulse a few bunches at a time until it’s all finely chopped. Add eggs and blend well. Add onion quarters, two at a time and blitz until they’re diced. Finally, add the chevre and blitz until mixture is a creamy batter. Spray the baking pan and scrape batter into it, using a rubber spatula. Bake 20-30 minutes until set, but not dry and cracked…you want a creamy, mousse-like texture. But…if you’re one who must have their eggs hard and dry…do what’s best for you.

 

 

Serve immediately and enjoy! Optional: spread a tablespoon of room-temperature butter over the top of the Spinach Mousse while it’s still steaming hot and let it melt in. YUM!

Full disclosure: I baked mine in a toaster oven. They do the job much more quickly than a conventional oven so I pulled my Spinach Mousse out after only 15 minutes at 300. I hope you’ll share with me how you like YOUR version…Bon Appetit!

 

Bet you can’t eat just three…

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Practicing What I Preach

Posted on August 1, 2017

Ladies & Gentleman, I have an announcement to make: menopause is LOSING! It took 3 months of unmitigated grit, and now the tunic I purchased as incentive and could barely get over my head in April FITS! 

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? This unavoidable passage has been a humbling Life Lesson in so many ways, not the least of which has been hand-delivering the need for me to check my pride and ego at the door.

Just when I thought I’d be coasting at my goal range, menopause and all its attendant symptoms barged into my life like a noisy, unwelcome freight train…carrying an extra-wide caboose in tow. I laughed at the first few pounds: “Ha-ha-ha, I can just metabolize it away with more cardio!” Thousands of steps later and not an iota of change, I became alarmed. So I swung into action. My friends who had already completed the fire-walk warned me about the girdle of fat around the middle that is impervious to exercise and calorie-cutting. I thought they were being drama queens – it made no biological sense. But let me tell you. Menopause is one tough opponent.

And after a series of doubling down, getting discouraged and giving up, then doubling down and getting discouraged again, I realized it’s best to not treat this unavoidable process like an enemy. There’s some anthropological reason that it occurs, I can’t stop it, but I can manage it as best I can. And I had to reach into my tool box and really work at practicing what I’m preaching. I began to focus more on loving my body and listening to it than making it work overtime. I increased the positive self-talk and Gratitude aimed at my beautiful body for all it does for me. And I consulted with a professional. It has taken well over a year to get a handle on this situation and I couldn’t have done it without the guidance of functional medicine specialist & nutritionist Nancy Guberti.

Releasing the menopause weight also required me saying Hasta La Vista to white carbs, reassessing portions, eliminating food at least 2 hours before bedtime, regular DDPYOGA workouts, 3-5 mile walks and a bit of weight-lifting for the calorie-burning muscle to remain intact. For the first time since the train roared in, I feel encouraged & hopeful. It is work to be sure. And menopause is also a mild challenge compared to the burdens others are dealing with. I completely understand that. I also effuse gratitude that my weight loss transformation occurred well before my 50’s. Can you imagine what I’d look and feel like with my former habits going at full speed? I shudder to think.

So after I write this, I’ll finish my lemon water, lace up my walking shoes and get to work. The rest of the day will be spent getting work done, listening to my body, learning to live with less food, staying hydrated, and yes…having some fun. An essential element to transformation and recovery.  I’m staying strong, hanging in, and going the distance!

 

From discouragement to triumph!

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