Not All Salt Is Bad…Go Pink!

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In general, I do not add a lot of salt to my food. This partially grew out of the fear instilled in me that salt is bad! Salt plays a crucial role in our body’s functions. It is actually our most common source of sodium and chloride ions, neither of which can be produced by the body. Sodium is key to multiple functions, namely regulating fluid volumes, maintaining normal pH, as well as regulating the uptake of nutrients, transmission of nerve cells and helping with muscle contraction. Chloride is also important. Similar to sodium, chloride ions regulate fluid volume and pH, but they also aid in digestion.

 

But there is such a thing as too much of a good thing. As most of you likely know, one of the key risks of too much salt intake is hypertension, or high blood pressure. Like everything else, salt is fine in moderation and a lot has to do with the type of salt you use. Although there is a lot of talk about how table salt which is iodized is beneficial because it a great source of iodine, table salt is highly refined and highly processed. Iodine is a key nutrient, but we can get iodine from other food sources like seafood, brussels sprouts and cabbage.

 

Processing of the salt does not change the composition of the sodium to chloride ratio, but it does process out other key trace minerals like magnesium, potassium, bromide, etc. When I use salt, my favorite is pink Himalayan salt. It contains a full spectrum of minerals and trace elements; 84 to be exact. In addition to sodium and chloride, Himalayan salt is relatively high in iron, magnesium, phosphorous, calcium and potassium, as well as trace amounts of boron, fluoride, zinc, selenium, copper and even iodine, all of which are crucial to the health of many bodily functions. And more importantly it’s raw and unrefined.

 

Want a special treat? Take a bath with it. Himalayan salt can be used to help detoxify the body.

 

For more info:

 

http://www.naturalnews.com/028724_Himalayan_salt_sea.html

 

http://www.livestrong.com/article/26690-health-benefits-himalayan-salt/

The Lazy Cleanse

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I have never been much for cleanses. I have never seen the point of starving myself, with only liquids to sustain me…all in an effort to clean out my system and “give the digestive tract a rest.” Does the digestive tract really need rest periods? I mean do animals in the wild cleanse? Honestly, there are mixed views on cleanses. I have always felt that you need to go with what works for you, so if the juice cleanse works for you, then have at it.

I have some friends who do what I call the “no” diet for a while after the holidays; no sugar, no dairy, no wheat, no alcohol, etc. I actually think that is not a bad thing, especially after all the crazy holiday eating and drinking. For me, I crave good, healthy food after the holidays or even after vacations. I look forward to getting back to normal. Eating too much of all those yummy holidays foods leave me feeling sluggish, slow and bloated. I usually opt for something much simpler. I just get back to basics; eating whole, non processed foods, eating lots of fruits and vegetables, more water, getting back into my regular gym routine or even upping it a notch, etc. Although I don’t entirely give up the alcohol, I do limit it to only weekends and to much less of it…LOL J

I hosted for the holidays this year and although I do like to cook, I get overwhelmed by it and I came out of this holiday season feeling like the last thing I wanted to do was cook more! So this year I am doing the “lazy cleanse”…or should I say I am eliciting help. I am a HUGE HUGE HUGE fan of this amazing delivery service in NYC. I often treat myself a few times a year to a week or two of their incredible food, but this year I decided this would be my post holiday detox.

Sakara Life is an organic food delivery service. They focus on whole, real, locally sourced food which is primarily plant-based. Nothing is processed; just fresh delicious real food. It is amazing to me how absolutely delicious healthy eating can be. It is truly a treat! I can honestly say I have never have had a bad meal! And it is so filling; no starving, no feeling deprived! It really makes you realize how good actually being nourished by your food feels.

Sakara Life is worth every penny, but as with all these convenient services it is never a cheap option. However, I would highly recommend it to anyone that was interested in trying it. A lot of people I know do those commercial juice cleanses like Blueprint or they splurge regularly at juice bars. Not that I think those are bad things, but none of these things are cheap. Sakara Life is definitely worth the splurge and I guarantee you, you won’t be searching for a snack between meals!

I literally crave their food and get so excited with every delivery to see what I get to eat that day! It’s like Christmas all over again! I also like the fact that they tell you all about the super food(s) that are in each meal, so you know what all this yumminess is doing for you.

Sakara Life delivers throughout NYC, Westchester, Long Island, parts of New Jersey and Connecticut and they just expanded to Boston and its surrounding areas! They have a variety of options, not only regarding the number of days, but they also recently expanded their meal combos; i.e. you can get all three meals, lunch and dinner only, breakfast and lunch only, etc. The dinner only and lunch only options are great too if you don’t have healthy options near work or like me, get home from work and can’t seem to rally to cook a decent meal. Or worse, are a take-out junkie!

I have been a fan since the beginning and can’t say enough good things about both the food and the wonderful people who work there.

For more information, click here or email info@sakaralife.com

If you do sign-up, please tell them Lauren Pelehach sent you – I like to throw support their way and I may get some free meals out it! LOL :-)  And most of all ENJOY!!!! I warn you it, it may become addicting!!



New Year…New Year’s Resolutions?

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So who made resolutions this year? I have never been one for resolutions. First of all, does it really take a whole year ending and a new one beginning for people to take stock of life and implement some changes? I feel like this should not be an annual event. We are perpetually evolving; there is no start and end date. It is constant journey…with all the progress I have made, I continue to be a “work in progress.”

 

Having said that, I don’t think it is a bad time to kick off some new habits or maybe just get back on track. I know for me, the holidays are filled with way too many social engagements, more treats than I usually have and of course lots of wine! I never go completely nuts, but still I am very much off my usual routine.

 

I must say, as much as I enjoy a bit of holiday splurging, a big part of me looks forward to my post holiday “detox”. I know you are all envisioning something like a juice cleanse or only smoothies as meals. Even the no dairy, no wheat, no sugar thing to too much for me. I try to keep it simple and stick to the holiday triggers that got me off track. For me it is focused on getting back to healthy eating, as I am pretty good at sticking to my exercise routine during the holidays. I go back to eating whole, real foods, cut out all the nighttime snacking, which is a HUGE weakness for me, and I limit myself to only having wine on the weekends. I am not a huge drinker, but I can often get into the habit of coming home from a bad day at work and having a glass of wine, which often turns in to 2 and by Thursday I am like “well tomorrow is Friday anyway, so why not?” and it just snowballs from there.

 

Set Reasonable Goals

 

I know a lot of people start of the year with massive goals – they feel like “this year will be different” and they set expectations so high that they are bound to fail. It is insane to think you are going to go from a burger loving, French fry junkie to someone who craves green juice, just because it’s a new year and don’t even get me started on the masses of new gym people who drive me insane…

 

Now I commend people who are jumping on the exercise bandwagon, but if you did not go at all last year, what makes you think you are going to go this year. Or similarly, people who never go to the gym resolve to go 5 days a week! How about trying to get there twice a week? Baby steps. Overdoing will only have a negative effect. If you are super sore and in constant pain or worse injured, you are never going to be able to sustain your motivation. Just like with eating. If you love meat, becoming a vegan because you think that is healthier or will help you lose weight will not work. Make choices and changes that feel good to you and are realistic.

 

Find What You Like And What Will Keep You Motivated

 

Maybe the gym is not your thing, maybe try yoga, or take a dance class. There are tons of ways to get moving and many do not involve a gym. It’s not only about finding an activity you enjoy, but also what motivates you. I hate working out in the morning, so planning to get up before work every day and hitting the gym is just self sabotage. What will work for you? Some people don’t go to the gym, because in the winter who wants to leave the house? Or some people hate the gym because they are intimidated by the gym or don’t understand how to use the equipment. If you can’t rally to go out to workout, is working at home an option for you? There are tons on apps, online programs and DVD based home workouts to choose from – many that don’t even require equipment.

 

But for some people, working out at home is not an option. I know for me, once I get home from work, if I do not immediately change my clothes and head out the door, I ain’t going no place. Once my butt hits the couch I am done! And for people like me who live in NYC, not only do I need to get off the couch and put those workout clothes on to workout at home, but I need to move half the furniture in my living room to create a decent workout space. I also need to contend with a cat who thinks he is helping when he sprawls out under my downward facing dog or sniffs and licks the sweat off my forehead when I am trying to do crunches! LOL!!  I need to go somewhere to workout.

 

Be Accountable And Find Support

 

Just as important as it is to find out what you like and what motivates you, you need someone or something that will keep you accountable. Do you have a friend or partner you can work out with? Or can you afford to hire a trainer? Hiring a trainer is obviously an expensive option, but I know for me, knowing someone is there waiting on me (or the fact that I am paying for it) makes me go even when I don’t want to.

 

Even if you can’t afford a trainer, there are other ways to get some support. Many gyms do offer a couple free sessions with a trainer when you sign-up, just to get you started or they have staff that will work with you to set up a program, along with tools to track your workouts and progress. They can also help you to get more familiar with the equipment.

 

Group classes are also an excellent choice. I know some people feel like they will be the only person in the class who is not in shape or who doesn’t know what they are doing, but in my experience if you go a little bit earlier, most instructors are happy to help you get set up and they often give you more attention throughout the class if they know you are new. And trust me, you will not be the only new person there and even the people who have been doing it for years still are not perfect. I have been spinning for years and I still have days I can’t get the damn foot cages on my bike!

 

There are also group programs that are offered through gyms or even in some workplaces that are a great way to keep you on track. Something about having a schedule I think really makes a difference. Even if you do not join a group program, like a boot camp or running group where there are set times that you are expected to be there, I find just making a schedule for yourself helps to keep you on track. I schedule my workouts for the month on my calendar, just like I would dinner plans or doctors’ appointments. Of course things may change, but whatever I change, I reschedule. So for example, I usually take a specific spinning class on Sunday mornings. Well this weekend I have brunch plans, so instead I have rescheduled spinning for Saturday morning. Having it on your calendar will not only remind you to go, but will make it part of your routine. There are also online tools and apps that allow you to track your workouts and often have associated user communities so you have others that keep you motivated.

 

Have Patience And Be Kind To Yourself

 

Whatever your goals are or whatever changes you want to make, be proud of yourself for taking steps towards achieving those goals. You didn’t gain 30 pounds overnight so you are not going to lose it overnight. Your love of pizza for lunch every day won’t magically be replaced by a love of salads. Change takes time, particularly long-term lifestyle changes. There are going to be bumps in the road and setbacks, but the key is to stick with it. And more importantly, identify when something is not working and change it. If you are taking a spinning class and dread it every time, then try something else. Love pizza, well you don’t have to give it up completely, maybe just have it less or have only one slice with a  side salad. It is amazing what small, simple changes can do. You are in it for the long haul – be that person who 2 months from now is still making progress, not the person who hit the gym religiously for a month and then called it quits. 

Is Pasta The Enemy?

In the low carb/no carb era of dieting, pasta has definitely become a no-no. As someone who grew up in an Italian family, I will never give up my pasta! Although I could happily eat pasta and a load of fresh bread every night of the week, I realize that is not the best idea. High carb meals spike your blood sugar levels and they don't have the long satiating effect of more protein based meals. For me I have always given into my love of pasta by choosing healthy additions, like adding lots of veges and staying away from the cream based sauces and of course portion control.

However, there are some healthier pasta options. One I recently discovered and that I am a true fan of is mung bean pasta. Mung bean has a very neutral taste so it easily takes on the flavor of the sauce. It cooks quickly, easily made to be al dente, gluten free and chock full of protein!

1 serving of mung bean pasta equals:

25g protein

Only 17 carbs per serving

Rich in iron - 36% daily recommended dose

Low sodium

11g fiber

Although I have eaten mung pasta with a variety of sauces, even just plain marinara, one of my favorites is with avocado basil pesto - yum! Here is the recipe:

Prep Time: 20 minutes

Total Time: 20 minutes

Yield: 2 cups

Ingredients:

• 1 1/2 cups tightly packed basil
• 2 tablespoons pine nuts
• 3/4 cup mashed avocado
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon nutritional yeast
• 1 to 2 cloves raw garlic ( I love garlic and always use 2 cloves)
• 1/2 teaspoon sea salt, or to taste
• 2 tablespoons water, if needed

Preparation:

Blend all ingredients together in a blender of food processor adding water as needed to reach your desired consistency. I usually add additional olive oil to thin it out. Adjust lemon juice and salt according to your tastes as well.

  

This is not my recipe and unfortunately I could not find the original link, but it is so delicious and super simple to make, that I had to share it! Lasts in the fridge for several days. Its also good on sandwiches or toast - I could eat it all day!

Aloe: It’s Not Just For a Sunburn

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Whenever anyone mentions aloe vera, all I can think of is a trip to the Bahamas I took with my 2 best friends our senior year of high school. It was a little cloudy so we didn’t bother with sunscreen and boy did we pay for that stupid decision! Aloe is well known for its abilities to soothe sunburned skin, but it has a lot of other wonderful benefits as well.

 

Aloe is a great natural skin treatment. Aloe vera gel nourishes and hydrates your skin. It also promotes skin regeneration, which is excellent for aging skin. Plus it feels amazing! Similar to how soothing aloe is on your skin, it can also ease internal inflammation when ingested. The polysaccharides contained in aloe have been shown to be beneficial to the digestive tract, so it can be helpful for people who have IBS and other digestive disorders. I have struggled at times with minor digestive issues and have definitely found that taking aloe regularly does help. Other benefits include stabilization of blood sugar, lowering of cholesterol and it’s a great immunity boost. Aloe vera contains a number of vitamins like A, C, E, folic acid and even B12, along with being mineral rich. I have been told that it is also a fabulous hair treatment, but have yet to try it.

 

So what kind to get? There are numerous aloe juices on the market, however most of them are not of high quality - they are mostly water and fillers containing very little of the actual juice. Also I have found the taste to not be very good. There are a lot of juices that are said to be whole leaf, which sounds like a great thing, but the only part you want is the aloe vera gel. The whole leaf contains a brown sap called aloin, which is very bitter and studies have shown that it should not be ingested. You can find juices that have extracted the aloin out, but again you want to make sure the juice is of good quality and made with pure aloe vera gel.

 

I have recently discovered a dehydrated aloe vera gel, which can be reconstituted in juice or water. It is 100% aloe vera and because its so concentrated, you only need to use a very small amount.

 

Aloe Vera 100 Drink from Good Cause Wellness.

 

For more info on Aloe:

 

http://www.dailymail.co.uk/femail/article-2431575/Move-coconut-water-Aloe-Vera-juice-tipped-seasons-hottest-health-drink.html

 

http://www.naturalnews.com/021858_aloe_vera_gel.html

 

http://www.naturalnews.com/022016_aloe_vera_gel.html

 

3 Small Changes That Changed My Life

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People always think that they need to make sweeping lifestyle changes to reap real benefits. However, it is often the little things that have the biggest impact.

 

I have struggled to find that work/life balance. I would wake up with my teeth clenched and wonder why I had neck pain. I would pass people sitting on a bench enjoying the day and wonder “who has time for that?” as I stormed off down the street in usual “woman on a mission” mode, often grumbling to myself as to why these annoying people can’t walk faster (I am a New Yorker after all…).

 

Then I realized that this is not normal. I caught a glimpse of myself in a store window once day and I had the grumpiest look on my face. I thought “this isn’t me!” I pride myself on being a fun, happy person and I think most of my friends would agree with that. This was not the me I wanted to project to the world, so I decided to make a few simple changes and honestly they have made a world of difference.

 

1.       Just Breathe

  

I know…who doesn’t know how to breathe?! However, most of us are pretty lazy when it comes to breathing…taking short breaths, which utilize only the upper portion of the lungs. It is amazing the benefits of taking full, complete breaths.

 

“Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.” – Dr. Andrew Weil

 

I decided to take his advice and started doing his 4-7-8 breathing technique twice a day. It is amazing how something that takes a couple of minutes can be so powerful. And the best part is that it can be done anytime and anywhere! Now instead of fuming at my desk after a frustrating meeting, I take a moment and just breathe – it’s like a instant reset for your body.

 

2.       Put Down The Crackberry!

 

We live in an extremely fast-paced world and technological advances have made life easier in many respects. Can you imagine life without Google? I realize I am dating myself here, but I totally remember having to look everything up in my trusty Encyclopedia Britannica, which were likely out of date as soon as they were printed! Now you can buy your groceries, order take out, pay your bills and tell your closest 1000 friends the news of the day all without leaving your couch!

 

But all this technology means we are accessible 24/7. Gone are the days when you left the office and if someone needed something, it would just have to wait till the next day. I was a bit late to the techie craze, but even I have gotten sucked into. I catch myself sometimes and it’s like Pavlov’s dog…I hear that ding on my phone and I immediately grab it. Or I check my blackberry before even getting out of bed, often spending the next hour frantically getting ready for work, responding to anything urgent and am completely stressed out before the day has even begun.

 

So I now have a rule: no checking email after 7pm or before I go to work. Whatever is happening will still be happening once I get there. And no checking emails on the weekend. Sunday night I take a quick peak, just so I know what Monday looks like, but other than that the blackberry goes on the charger in the back corner of my kitchen, so there is no way I can see that taunting red light beckoning me to pick it up.

 

3.       Acknowledge Strangers

 

I know New Yorkers have a reputation for being unfriendly, but in general I disagree with that assessment. Remember back to the days of cassette tapes and how a song sounded on fast forward? That is what New Yorkers are like to the rest of the world, perpetually on fast forward.

 

So I did a little experiment; instead of racing from place to place with my head down, just trying to get through my errands as quickly as possible, I actually made eye contact with people, talked  to store clerks…this actually is how I always used to be, but somehow the daily frustrations of life had just worn me down.

 

I must admit, it took a lot of effort to slow down my walking pace and I can’t say that I have totally stuck to that one. Nevertheless I do continue to be as present as possible, even when just walking down the street. It is amazing how much more pleasant even boring errands can be when you approach it with a good attitude and yes even smile at strangers. 

Does Eating Really Need To Be So Complicated?

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As a child, eating seemed to be so simple. People did not count calories or fat grams and not only was it simple, but food was enjoyed and savored. Meals were an experience and something we looked forward to. Growing up in an Italian family, cooking was a big deal. I don’t think I even tasted jarred sauce until I was in college and even then my grandma would freeze her sauce and ship it to me!  As a very small child, I spent hours in the kitchen with my great grandmother as she made pasta from scratch (that is until she got a bit older, a bit more forgetful and set the kitchen on fire, which promptly put an end to any unsupervised cooking and sadly anymore homemade pasta!). There was nothing from a jar or frozen package in that kitchen.
 

When my grandmother died, her recipe book was one of the most coveted items. However, by today’s standards, most people would likely panic at the thought of eating some of those dishes. Pasta was the center of nearly every meal in my family…nowadays carbs are our enemy!! Amazingly the majority of the people in my family were of average weight, no one even knew what a food allergy was and many of my relatives lived long and relatively healthy lives.
 

As daily life became busier and busier, there was a move towards speed and convenience when it came to meals. Pop a pre-made meal in the microwave and voila instant dinner. In tandem with this convenience came a massive proliferation of diet dos and don’ts, to which microwave meals and packaged foods made “eating right” simpler. Every package was perfectly portioned with the right number of fat grams, calories and as more and more diets were created you could have your pick of pre-packaged foods that fit with whatever the latest craze was. When low fat was all the rage, there were plenty of fat free cookies available…after all dieters shouldn’t have to give up cookies! Yet were people any healthier? As a society we were certainly not any thinner.

Recently there has been a perceptible shift back to the idea of eating whole, real, unprocessed foods, but that has not made things any easier; low fat vs. full fat, low carb or whole grain, gluten free, dairy free, soy is good/soy is BAD, vegetarian, vegan, raw, macrobiotic, the Paleo diet…..the list goes on and on!!  Now not only do I not know what I am supposed to eat, I am pretty much afraid of half of the food in the store. I feel like I am walking through a virtual field of land mines every time I go to the grocery store!!! I was once told by a yoga instructor that my supermarket bought ground coffee is filled with all these awful chemicals, which made it tantamount to drinking poison!!! Poison? Aren’t we being a tad bit dramatic? Needless to say, I now buy the good coffee beans and grind them myself….with all the things we have to worry about these days I don’t want to be afraid my morning “cup of joe” is going to kill me! Don’t even get me started on the anti-coffee contingency…

When did eating become so complicated?? As a child no one put this much thought and effort into what was for dinner. I can’t say that everything we ate was what would be considered healthy by today’s standards, but just the fact that it did not come out of a can or a box inherently made it better for us. It was always homemade real food, usually very balanced with a good mix of protein, carbs and vegetables and most importantly it was of reasonable size. Now I am not going to lie and say I did not have my fair share of Doritos as a child, but I also spent a lot of time in my grandma’s garden eating fresh peas and picking berries right off the vine, which quite frankly were way better than Doritos!

Growing up I was often annoyed by Sunday dinners at grandma’s every week, but I now realize how few families still have that family meal time. I think food and eating has become a chore for many people nowadays. Instead of being something we find pleasure in, it is something we stress about because we are so overwhelmed by the “rules” of what we can and cannot eat. We often punish ourselves when we eat the “wrong” thing or feel guilty when we allow ourselves that little indulgence. I sometimes think the key to healthful living is to just go back to basics; eat real food and most importantly enjoy eating - find foods you love and savor every bite.