Get Your In Home Ohm
October 30, 2009
Despite the earthy, we’re for the people kind of mentality of the general yoga community…they have certainly made it EXPENSIVE to practice – especially in Manhattan. On average a single class is $22-30 which doesn’t even cover the cost of mat rental. A monthly pass to a yoga studio runs about $100-140 depending on the package, plus at least a two month commitment. Just like everyone else, I gravitate towards all things expensive and exclusive – but sometimes you have to find other (cheaper) alternatives to save a few dollars.
If you can get past the absurd one piece fiery red body suit (imagine a Christmas Onesy on an adult…except in lycra form) Total Yoga Flow Series is actually a great DVD set to use for at home practice. Available on Amazon ($9.99 each), Total Yoga ranges in intensity and experience level. I like to repeat the same DVD several times so that I become familiar with the program and can avoid having to lift my head up to see what the instructor is doing (which is also dangerous for your neck).
Definitely attend live yoga classes to get the most of your practice and to have actual one on one help from the instructor. However, try a DVD once a while to avoid having to sell your left kidney for a few downward dogs.
Sweet Sweet Salvation
October 28, 2009
What you’re looking at isn’t gluten free – Vegan friendly – Certified Organic – nothing. nada. zip. These are down and dirty cupcakes from Billy’s Bakery. Why post them on a “healthy living and eating” site…? Because sometimes, the way to achieve optimum health is through balance and allocated time for indulging/relaxing (or at least that’s how I try to rationalize it). Besides, no one wants to be so neurotic that they’re prone to snapping at the site of a sugar cube.
If you are going to fall off the wagon (which you should every now and then), do so by picking a place like Billy’s that uses only the highest-quality ingredients (real butter, whole eggs and fresh fruit/nuts) – think old-fashioned Grandma’s kitchen style (well, my Grandma was more of the ordering in type of girl). Billy’s rocks the bakery sans preservatives, making sure that your splurge is really worth it.
When I’m itching for my sugar fix, I make my way downtown for their cupcakes ($2.25), Hello Dollies ($3.25) and…here’s the one that I owe 30 Hail Mary’s to the diet gods for eating…the mini Caramel Pecan Cheesecake ($4.50). I’m not a big Red Velvet fan but my friends die for the Billy’s version as well as the Banana Cake (cakes available per slice/full 9 or 10 inch sizes).
SUPER Magic Fingers
October 28, 2009
Super Magic Fingers sounds either like a run down car wash or happy ending massage parlor. Well it IS a place to get a massage, just not the kind you’re thinking of (get your mind out of the gutter).
I found the name of this underground hot spot when I asked my colleague his pre-race ritual leading up to the marathon (NYC Marathon on November 1). He said he never hits the starting line without a 60 minute ($48) massage at Super Magic Fingers to work out last-minute tight muscles. Aside from the incredible rate, this is a former Ironman sharing his pre-race secrets with me. He can tell me that eating lead paint chips will make me a faster runner and I’ll probably do it.
Without hesitation, I went yesterday evening and was VERY happy with the results. Trust me, the $48 does not go towards any of the parlor’s interior decorating. It is an incredibly bare space with very little fanfare, although the staff are courteous and pleasant. Rooms are separated by curtains and you can hear noise every now and then from the neighboring “room.” Once you get situated they set a (loud) alarm for the requested time and go immediately to work, vigorously massaging in the Tui Na style (rigorous hands on body work that treats muscles, joints and flow of life energy/Chi using their forearms and elbows). By the end you’ll feel like a bowl of pudding.
Super Magic Fingers: 173 West 81st Street/open 10:30am-10pm
Bottoms Up
October 27, 2009
During the Summer, I’m focused on staying hydrated and healthy. As soon as the cooler months hit my mind wanders to cashmere scarves and weekend ski trips…not re-fueling with boring H2O. However, it’s important to stay hydrated even when you don’t actively sweat as much or feel the summer heat.
The amount of water each person should guzzle down depends on a few factors: health, activity level and surrounding climate. Instead of getting scientific, I try to use the 8 x8 rule: eight 8-ounce glasses of water/day (although this leads to A LOT of time in the bathroom for me). Also, when you have a headache or are feeling hungry, try to drink at least half a bottle of water before reaching for the Tylenol or something to eat. Many times, this is just your body’s way of telling you that you’re dehydrated and symptoms will clear within the next 15-20 minutes.
Keep in mind that some food and drinks can replenish and hydrate your body as well (think water dense fruit, not beer). Additionally, be careful (especially during endurance races or while playing sports) that you don’t drink too much water – very rare in healthy adults but a possible condition called hyponatremia (essentially drowning your kidneys).
Put Another Shrimp On The Barbie!
October 27, 2009
God bless the George Foreman Grill. I know, this is probably something that I should have tossed out with my Extra Long Twin bed sheets and mini fridge post college but it’s too easy to use – I highly doubt that I’ll ever give it up. Last night I used the grill to make Bobby Flay’s Grilled Shrimp in Lettuce Leaves With Serrano Mint Sauce (that’s a mouth full…literally). Don’t be scared off by how long the recipe seems – it takes no more than 15 minutes for prep time plus an additional 2-3 to grill the shrimp. I doubled the serranno pepper for extra kick.
Ingredients
- 1 pound large shrimp (about 36), peeled and deveined
- 3 tablespoons canola oil
- Salt and freshly ground pepper
- 12 leaves green curly leaf lettuce
- Serrano-Mint Sauce, recipe follows
- Chili oil, for drizzling, optional
- Fresh cilantro leaves
Directions
Preheat the grill to medium-high. In a large bowl, toss shrimp in oil and season with salt and pepper. Grill the shrimp for 1 to 2 minutes on each side or until just cooked through. Be careful not to overcook the shrimp, or they will be tough and rubbery. Remove from the grill.
Place about 3 shrimp in each lettuce leaf. Drizzle with the Serrano-Mint Sauce and with a little chili oil, if desired. Sprinkle with a few cilantro leaves. Roll up the lettuce leaves, and eat immediately.
Serrano-Mint Sauce
- 1 cup tightly packed mint leaves, plus more for garnish
- 2 serrano chiles, chopped
- 4 cloves garlic, chopped
- 1 (1-inch) piece fresh ginger, peeled and chopped
- 2 teaspoons sugar
- 1/4 cup white wine vinegar
- 2 tablespoons fish sauce
- Salt
Place all ingredients, except for salt, in a blender. Pulse until smooth. Season, to taste.
Purely Amazing
October 26, 2009
The smell of a warm turkey pot pie with a nice flakey crust gives me goosebumps… not raw beets and eggplant puree. However, I stopped drinking my Haterade (yes, I said Haterade) and took a trip last year to Pure Food & Wine to explore the world of raw cooking (is that an oxymoron?).
Pure, located at 54 Irving Place, is a raw vegan restaurant where nothing is heated above 118 degrees to preserve vitamins, minerals and enzymes. Listed five years in a row by Forbes magazine as one of their ”All Star New York Eateries,” you barely notice that the food is untouched by the heat of an oven or stove top. With a 100% plant-based menu, you won’t find any processed ingredients including tofu, tempeh or seitan. I love the Asparagus Sushi Rolls with Mirin Soaked Forest mushrooms ($16) and Thai Coconut Noodles in Galangal Red Coconut Curry ($24). The wine and cocktail menu rounds out the entire experience, made with fresh-pressed organic juices and agave nectar, like the Purple Rain ($15) which has fresh raspberries, blueberries, yuzu and sake.
Although the plates are small and prices high, the quality of the ingredients and cooking experience behind the stove…err…blender…leave you feeling well satisfied and practically refreshed.
Keep It Simple
October 26, 2009
Monday mornings – UGH! Breakfast, the most important meal to eat, is even more essential on these days because it sets the tone for a healthy week. Simply put, a boring bowl of milk and cereal won’t cut it. To amp up you pre week energy find something a) filling, b) interesting and c) easy to make.
In my desk drawer I keep a package of granola and a jar of peanut butter for a quick breakfast or late afternoon snack. Mix 1/3 cup of granola with one to two tablespoons of peanut butter in a bowl – roll around so that the peanut butter separates and thoroughly coats the granola. You’ll essentially be creating a deconstructed granola bar sans fatty/sugary chocolate bits or honey drizzle normally included in store-bought bars. Eat with a piece of fruit for added nutrients and a bottle of water to start your day well hydrated.
This may not seem like a lot, but the protein (12 grams) and fiber (5 grams) from the peanut butter and granola will keep you feeling full well into the late morning. I keep an inexpensive measuring cup in the actual bag of granola so that I can easily measure out my portions (I find that I almost double the size when I have to guess). Just make sure that when you buy the granola you read the labels because the majority of the bags out there are not as good for you as they seem – find something low in calories, fat and sugar but high in fiber and protein (words like “honey coated” or “maple flavor” often tip the scales) – I like Chappaqua Crunch Original. For the peanut butter, find something made WITHOUT hydrogenated oils and with 0 grams of trans fat.
Move Over Green And Make Way For Roobios
October 25, 2009
Despite what most would argue…I’m a cheep date. Give me half a cup of coffee and my hands will shake for the rest of the day. One Mountain Dew in the afternoon leave me awake and restless until 3am. That’s why I love Roobios tea for its taste, health benefits and the fact that its caffeine free.
Roobios tea (pronounced roy-boss) is from the Roobios bush in the Cedarberg region of South Africa. Low in tannins, this tea is naturally sweet and tastes great without having to add any sugar or artificial sweetener. Roobios contains many flavonoids (plant nutrients), free-radical fighting antioxidants (protect cells) and is considered to be up to 50 times more effective in antioxidants than those found in Green tea (although both are excellent sources of antioxidants). Sans oxalic acid, Roobios can be enjoyed by those prone to kidney stones and is also frequently used to sooth the body’s reaction to allergy, rashes, acne and stomach pains.
Roobios Tea is also known by the following names: Red Tea, Redbush Tea, Bush Tea, Mountain Tea, Long Life Tea or Herbal Allergy Tea and can be found in any major grocery store, health market and some corner Bodegas.
Is That Muffin Worth The Muffin Top?
October 24, 2009
Muffin Top (noun): the overhanging fat on a person’s waist resembling the top of a muffin or a cupcake; result of pants being too tight, stomach being too big or all of the above.
pictured above: Starbucks Classic Blueberry Muffin (470 calories/32 grams of sugar)
New York City requires by law that any restaurant with 15 or more chains must display the calorie count on boards, menus and food tags. For those of you not living in the city, congratulations – you’re left to live in complete and ignorant bliss, able to enjoy a Grande Pumpkin Spice Frappucino (470 calories/60 grams sugar/13 grams fat) and a Cinnamon Chip Scone (540 calories/32 grams sugar/29 grams fat) on your way to work…thinking its just a little Friday morning treat.
WAKE UP CALL. I always assumed that the crumble top muffins at Starbucks were packed with calories. However, until NYC started posting their nutritional info in plain black and white I never knew just how horrible they were (back in the day, I couldn’t say no to their ultra dense coffee cakes). One of their seasonal drinks, the Venti Banana Coconut Frappucino, has 730 calories (170 more calories than a McDonald’s Big Mac). What is even more shocking is that The Center for Science in the Public Interest equates drinking one large Frappucino with consuming two McDonalds Quarter Pounders.
I don’t mean to pick on Starbucks (although, they’re an easy target) because they also offer great morning pick me ups like the Tall Caffe Americano (10 calories/0 grams fat). My point is, is that the glass case of bakery items may look appealing but can potentially carry triple the amount of calories than you would normally expect. Read labels and consider the actual “cost” – is the muffin worth having a muffin top?
Pasta With Asparagus, Broccoli And Garlic Shrimp
October 23, 2009
This weekend make an easy well balanced meal full of nutrients to fuel you for early morning workouts and late night parties: pasta with asparagus, broccoli and garlic shrimp. Shrimp in any dish will add low-fat/low-calorie protein, selenium, vitamin D and B12, iron plus omega-3 fatty acids.
Here’s a rough sketch of the recipe I used (i.e. I watched my boyfriend make for me) but it is in general a very flexible dish that can include as much or as little of each ingredient depending on your preference.
On the side, boil water and cook pasta. Add oil to a pan and set at medium/low heat. Once it gets hot, add diced pieces of garlic and let simmer in the oil without letting the garlic turn brown. Add cut asparagus followed by the shrimp (clean and shell first) 2 minutes later. Stir around so everything is well mixed – add a shake of basil, oregano, parsley, onion powder and garlic powder. Continuously mixing, add in red pepper flakes and about 5 dashes of Tabasco (spice it up!) - you should be able to see a significant sprinkle of the red pepper flakes. Let everything heat for another minute before tossing in cooked pasta (make sure to make it a bit more al dente than you normally would like it) into the pan with the other ingredients and stir well. Let cook for another minute and serve.
Bring On The Miles
October 23, 2009
On Tuesday I channeled my inner scientist and attended Daniel Lieberman’s lecture on The Biology of Marathon Running.
Lieberman, Professor of Human Evolutionary Biology at Harvard University, provided an informal hour-long discussion on how our bodies are BUILT for long distance running. Anatomical features allow us to compete for limited resources using speed and endurance, even under extreme environmental conditions that would quickly exhaust and/or kill most other mammals. I know that in present-day this doesn’t seem as relevant…we can stand in line at Shake Shack (ugh, sometimes for 45+ minutes) to order a burger instead of having to run down wild beasts in the Serengeti. However, our Human ancestors didn’t have such a convenient lifestyle and therefore adapted for survival. As a result, we now possess the following traits which ultimately make us natural and more efficient long distance runners:
- The springy ligaments in our legs and feet (Achilles tendon, IT band and arch of foot for example) allow us to store and then release energy on each down/up step – other mammals either have shorter, more poorly developed variations of these tendons or none at all.
- Things such as our big butts (the junk in the trunk), a narrow waist and mobile torso help to stabilize us while we’re running on two feet (vs. other mammals who need 4).
- Humans are sans fur (well, I know some people where I would argue that this doesn’t apply) with widely dispersed sweat glands to regulate our temperature, even in extreme heats – notice dogs need to pant heavily to sweat.
Essentially, we are an efficient machine equipped for long distance running. Although things like asphalt and pavement change the equation a bit in terms of what kind of impact running has on our body, we’re still a top performer in the endurance category. A cheetah will certainly out sprint us, but if we were to race the fast cat in a 26.2 mile marathon or 100 mile ultra…she’d eat our dust.
Grapefruit Is The New GREATfruit
October 22, 2009
Each month it seems like there’s a new trend to fight fat and stay healthy…this month’s pomegranate juice is next month’s acai berries. Not that I’m pretending that I don’t religiously follow these (sometimes superficial) trends in the health and wellness sphere, but once and a while you need to kick it old school to get exactly what you’re looking for.
Grapefruits are an excellent source of vitamin c and fiber, among other nutrients. They are best in season from winter to early spring (hence, why Grandma and Grandpa always ship them North for Christmas presents) and are one of the top ranked fruit juices in terms of antioxidant activity. Grapefruit is most commonly associated with lowering cholesterol levels, especially the red kind, as well as significantly increasing the production and activity of liver detoxification enzymes (think flushing out cancer causing toxins). This citrus is also said to increase the absorption of certain drugs.
One reason why I try to fill my grapefruit quota is for its tremendous fiber content when compared to its “peers” (one whole grapefruit/12 grams fiber vs. an orange/7 grams, apple/5 grams and a banana/4 grams). HOWEVER, you must eat the walls that separate the actual segments to get the full 12 grams of fiber (i.e. grapefruit juice does not pack as much fiber as you would think). I’m not encouraging the Grapefruit Diet (please tell me you haven’t been suckered into this one already), but definitely take advantage of the coming season and incorporate this fruit into your breakfast or afternoon pick me up snack.
Run Forrest Run!
October 22, 2009
Sure, running is great for the exercise and feel good endorphins…but how about the gadgets?! Thankfully with this sport, the overall cost of participating is much less expensive than being a ski bunny at Vail. However, there are definitely a few things worth splurging for - i.e. the Garmin Forerunner 405 watch ($349.99 with HR monitor).
The Forerunner 405 (there is a newer model that I haven’t tried yet) is a GPS enabled sport watch that tracks your training, wirelessly syncs data to your computer and lets you run with a virtual partner. This watch is a serious gadget…actually ‘gadget’ doesn’t begin to justify it…this watch is a serious piece of EQUIPMENT that monitors your time, distance, pace, calories as well as heart rate (when worn with the HR monitor). If you’re competitive, and most likely you are if you’re a runner, you can race against a virtual partner, your previous logged training runs or even another Garmin Forerunner user (I know, this last one is for the major geeks).
Compared to old school running watches, the Forerunner is sleek and much more manageable in size. My one complaint, and something I have heard from just about every user, is that when it gets really wet the watch starts to erradicly change screens and settings (be careful you heavy sweaters).
It’s definitely a lot of extra gear to tote around (HR strap, watch, power cord for charging), but it has made me a much more ‘conscious’ runner (read as ‘efficient’) Sometimes it’s great to just go out for a run and not think about splits and distance, but after a really hard run it’s helpful to look back at my performance stats plus what kinds of hills I tackled or where I slowed down. Expensive…yes. Worth it…hell yeah.
*also has bike mode if you are a triathlete or cycalist
I’m Gusto For This Organic Hot Spot
October 21, 2009
GustOrganics has quite the resume:
- First and only certified organic restaurant in New York.
- World’s first certified restaurant using 100% organic ingredients.
- First and only USDA certified organic bar on the planet.
- Recognized as a ‘Green Restaurant’ by the Green Restaurant Association
- 100% organic restaurant and bar open 365 days a year (just in case you’re itching for a wheat grass shot Christmas morning)
You can find these stellar credentials in a rustic open air setting at 519 Avenue of the Americas, cooking up a full latin inspired menu for breakfast/brunch/lunch/dinner. During my most recent visit, I tried the Pear Strawberry & Pine Nut Salad ($8.95) but had serious food envy for the Grilled Organic Empanadas ($4) and Spinach Risotto ($17) that were at the table next to me.
If you have a little health tot, GustOrganics also offers an Organic baby menu with items served either finely chopped or fully processed in a blender. I know I have all of my teeth but the Tenderloin Beef Puree with Zucchini, Carrot and Bay Leaf looked worth putting on a bib for ($8.95)
Cut The Cream
October 21, 2009
Two words: FETTUCCINE ALFREDO.
Amazing. I can’t get enough. I know, it’s text book heart attack meal but it’s sooooo good. I never mind a little butter (well, ok…in this case it’s half a stick) but it’s the cream in the alfredo sauce that usually makes me cringe.
Mario Batali thankfully offers a delicious (and I would like to add, incredibly easy) recipe that cuts out the cream. He suggests using egg fettuccine but I like to substitute whole wheat pasta whenever possible as well as split the recipe in half to reduce portion size (my boyfriend hates me for this). This dish is surprisingly light in texture and taste and makes for a splurge dish that won’t send you over the edge. Add broccoli or asparagus for color and additional nutrients.
- 1/2 pound whole wheat fettuccine
- 1/4 cup butter, cut into 1/2-inch dice
- 2 tablespoons freshly grated Parmigiano-Reggiano
- Salt and pepper
Bring 6 quarts of water to a boil and add 2 tablespoons salt. Cook the fettuccine in the boiling water according to the package directions, until tender yet al dente. Drain the pasta, reserving the pasta water, and place in a large, heated bowl.
Add the diced butter and grated cheese and toss with tongs or other utensil until the butter and cheese have melted, adding a splash or two of the pasta cooking water to keep the mixture from getting too “tight”. Season with salt and pepper, to taste, and serve immediately.
Get Your Carb On
October 20, 2009
Supposedly, one bagel is equal to five slices of bread (what cruel person took the time to figure this out?!). However, sometimes you need a good kick of carbs to replace the energy sources your body depletes during an intense exercise.
Muscle glycogen recovery replenishes muscles with carbohydrate glucose (glycogen). It’s best to consume carbohydrates within 30 minutes after exercise as this is when you’re body best synthesizes the carbs into useful glycogen – even waiting as much as two hours reduces efficacy. Combine protein with the carb source for better muscle/cell recovery plus break post workout meals into small portions that you can eat in intervals to avoid overwhelming your system (i.e. don’t pig out in one sitting).
My ideal snack after a 12 mile run is half a bagel with unsweetened soy nut peanut butter (soy pb has higher protein/less fat and sugar) with a piece of fruit. If it’s post race or a more aggressive training run, I’ll eat a small portion of pasta with some kind of chicken mixed in about 45 minutes after the bagel.
Get Your Facts Straight!
October 20, 2009
I’m a visual learner – I like graphs and charts…color coded tabs etc. In essence, it all has to look good for my brain to willingly digest the information (I admit, this also applies to my general life).
When it comes to learning about what kinds of food I’m putting into my body, I rely on sites like ”>NutrionData to lead the (good looking) way. NutritionData, produced by subsidiary of Conde Nast (www.nutritiondata.com), is a great resource to get quick food facts in an easy to read format. Each page clearly organizes the full Nutrition Facts into a Nutritional Target Map, Caloric Ratio Pyramid, Nutrient Balance Score as well as offers loads of other technical information if you want to fully embrace you inner geek.
Get your facts straight, like how good an ear of corn really is for you (lots of sugar)…just don’t stray too far because we’ll miss you at The Fit Post!
Why Go Greek?
October 19, 2009
I’m not a huge fan of yogurt - quite frankly, anything that comes from a swollen cow udder scares me (although I can make an exception for a good brick of cheese). With that being said, I would prefer not to have osteoporosis when I get older so I know that now is the time to pack in the calcium.
The one kind of yogurt I don’t mind, is Fage Total 0% Greek Yogurt. Compared to regular non fat plain yogurt, going Greek includes less sugar, carbohydrates and lactose. Thanks to the straining process, Greek yogurt is also unbelievably rich (think dessert rich) with a smooth dense texture and higher concentration of protein (avg. of 20 grams/cup vs. 13 grams in American style yogurt) all making you feel full longer.
I have tried a few different kinds but Fage has it down pat with the best taste and most positive nutritional value – plus you can use it for cooking (substitute for sour cream or creme fraiche etc). I’ll eat it my Fage with fresh blueberries and a quarter cup of granola for a substantial afternoon snack.
You Can Burn The Candle At Both Ends After This Meal
October 19, 2009
I admit, I rarely venture North of 21st Street unless it’s for work or a run in Central Park…and even then, I feel like I need my passport (I’m being dramatic). However, I’ll make a trip to the Upper East Side any day for a chance to eat at one of NYC’s greatest health spots.
Candle Cafe, located at 1307 Third Avenue , serves seasonal organic vegan cuisine with a focus on sustainability, eco-friendly practices and compassion for animals (menu also includes a large range of gluten free items). Although my go-to is the Ginger Miso Stir-Fry ($15), I can see the Tuscan Lasagna made with grilled zucchini and tofu basil ricotta ($16) as the perfect cold weather dish.
Don’t think that you’ll be stuck slugging down H2O with your tofu. Candle Cafe also offers fresh blended smoothies, mixed green veggie juices, natural sodas (think Maine Root Ginger Brew) and organic wines/beers.
Walnut Cranberry Apple Crisp
October 18, 2009
It’s October and already snowing on the East Coast…UGH – what happened to having a few weeks of crisp 60 degree days. Just because winter cut the line and put the cold weather into overdrive, I refuse to give up my favorite fall recipe, Walnut Cranberry Apple Crisp (adapted from The Old Fashioned Apple Crisp recipe by my home girl, The Barefoot Contessa).
This recipe takes only 20 minutes to prep and is ideal Fall comfort food…or apparently in this case, winter comfort food. With this amount of butter, it certainly isn’t the healthiest but definitely worth the splurge.
- 5 pounds McIntosh or Macoun apples
- Grated zest of 1 orange
- Grated zest of 1 lemon
- 2 tablespoons freshly squeezed orange juice
- 2 tablespoons freshly squeeze lemon juice
- 1/4 cup agave nectar or 1/2 cup granulated sugar
- 2 teaspoons ground cinnamon
- 1 teaspoon ground nutmeg
For the topping:
- 1 1/2 cups whole wheat flour
- 3/4 cup light brown sugar, packed
- 1/2 teaspoon kosher salt
- 1 cup oatmeal
- 1/2 pound cold unsalted butter, diced
- 1 bag of walnuts – chopped coarsely
- 3/4 cup of cranberries
Preheat the oven to 350 degrees F. Peel, core, and cut the apples into large wedges. Combine the apples with the zests, juices, sugar, and spices. Pour into the baking dish.
To make the topping, combine ingredients in the bowl of an electric mixer fitted with the paddle attachment. Mix on low speed until the mixture is crumbly and the butter is the size of peas. Scatter evenly over the apples.
Place the crisp on a sheet pan and bake for 1 hour until the top is brown and the apples are bubbly. Serve warm.
Don’t Miss A Beet
October 18, 2009
Why do beets get such a bad rep? I can’t say that I have ever craved a fresh beet salad or willingly picked a raw sliced beet over a piece of cheesecake (who would?!)… but I’m starting to warm up to their earthy taste and appreciate all of their healthy properties.
Unless you’re a die hard beet fan, the best way to get this red veggie down the hatch is by adding distraction through other ingredients – in this case, heirloom tomatoes and freshly shaved pecorino cheese with flecks of black truffles. Although you can boil, sautee or even steam beets, eat them raw to best preserve their health benefits (low in fat, high in folic acid, potassium and fiber, plus loaded with antioxidants linked to preventing heart disease, cancer and some birth defects).
If you decide to cook the beets, wash, remove the stems and let boil for approximately 20-30 minutes depending on their size. Drain the water and (using rubber gloves) gently peel off the skin with your fingers. The green leafy tops you removed earlier can be chopped and cooked like spinach, offering beta-carotene, folic acid, chlorophyll, potassium, vitamin C and iron.
The Real Breakfast Of Champions
October 18, 2009
New Yorkers live for brunch – it’s pre-coded into our DNA to see brunch as the ultimate meal – it’s all of our favorite things packed into one event: trendy restaurant, overpriced menu, extensive cocktail list. However, sometimes I want to pull on some sweatpants and just make something myself at home.
Natures Path Organic FlaxPlus Multigrain Pancake Mix (you would think they could come up with a shorter name) is an easy way to make a whole grain breakfast packed with omega-3 rich flaxseeds ($6.79 per 26 0z. bag). This weekend, I added blueberries to the batter for added antioxidants and switched to a non-stick pan to avoid having to use butter. Despite the words “light” and “fluffy” on their packaging, these turn into pretty dense patties (eat two or three and you’ll be stuffed).
Give The Snickers A Rest – Pumpkin Seeds Are Best
October 16, 2009
An entire holiday that revolves around snack size candy bars seems pretty ideal to me. I know, I know…Halloween is about MORE than just Mini Snickers but for me…let’s face it, I celebrate for the sugar rush. This year I’m trying to shed a slightly healthier focus on October 31st by befriending Mr. Jack (‘O Lantern) for some added nutritional value.
Pumpkin seeds are a great source of minerals including magnesium (92% of your daily value in 1/2 cup) zinc, iron and copper as well as protein (78% of your daily value) and vitamin K. The seeds are most commonly associated with promoting overall prostate health (men, eat up!), protecting against osteoporosis and acting as a natural anti-inflammatory. I use them to add texture and color to whole wheat cookies, muffins and breads or eat solo with a little salt.
Zip It
October 16, 2009
I hate to be an infomercial (moment of silence for Billy Mays/Oxy Clean Founder) but Ziplock’s Zip’n Steam bags ($4.50/box) are worth a few minutes of air time.
Each disposable bag comes with pre-printed directions on the front and will steam any kind of veggie just using the natural moisture of the food plus a couple minute hit from the microwave (they claim you can use them to cook chicken and fish as well… but even I’m not that lazy). I normally use them at home when I want to avoid heavy cleanup, or take them to work with me to get some lunchtime broccoli or asparagus in. I wouldn’t recommend whipping them out to make Thanksgiving side dishes, but it’s an easy alternative when you’re not in the cooking mode.
Born To Run – Not Just A Springsteen Song
October 15, 2009
I’m not a book worm by any stretch of the word (I can hear my brothers making fun of me right now) but I do come across a few good reads every couple of…decades…that I can’t put down – one being, Born To Run.
Born To Run is an incredible book that explores the culture of running, the endurance of the Tarahumara Tribe as well as the sanity/insanity behind ultra marathon training (or in the Tarahumara’s case, running 100+ miles following an all night drink fest). Christopher McDougall, author and former journalist, also debates the architecture of the human foot and why we potentially would be better off running/walking sans sneakers. Even if you don’t run, or particularly like to read sport’s books (me), this is a quick and interesting read. It’s a story, a sociology lesson and an anatomy class all in one.
You’ll be hooked. You won’t want it to end. And by the last chapter, you’re going to want to be eating salads for breakfast and thinking orthotic inserts are the devil (read the book, you’ll know what I’m talking about).
Gluten Free Is Fine With Me
October 15, 2009
My friend has a strong allergy towards gluten/wheat products. Making dinner plans with her is always challenging and usually results in sushi or steak. Trust me, I love both but sometimes I just want to do a nose dive into a bread basket. Thankfully she found a gluten free PIZZA and PASTA (two words missing from her vocabulary) restaurant in the West Village.
Risotteria at 270 Bleecker Street is a gluten free mosh pit of bread sticks, pastas, pizzas, paninis complete with a full line of celiac friendly baked goods. The menu is split in half, offering FOGFE (Friends of Gluten Free Eaters…ok, I made that one up obviously) options using standard ingredients. To gain the full experience, I indulged in a GF soppressata, mozzarella and arugula panini ($13) -when in Rome…
Best of all for my friend who a) doesn’t cook and b) lives on the other side of the city, took home frozen pasta and pizza dough to save for easy gluten free meals later in the week. I’ll definitely go back, with or without her.
The Ball’s In Your Court
October 15, 2009
When I go to the gym after work, I have to actively force myself to not run on autopilot. It’s so easy to fall into a routine and forget to be creative with new machines and equipment (not to mention I feel like an idiot when I’m using something completely wrong for the first time). However, there is a huge pay off to mixing things up and not letting your body be able to predict every next move.
The bosu ball is a great prop for the gym because it’s versatile enough for an all body workout plus portable (walk it to another part of the floor to get away from the crowds…or that heavily sweating guy who thinks its OK to workout in a crop top). I have a hard time building out my lower ab muscles and sculpting definition in my arms (which I’m paranoid look like limp string beans), but push ups and planks on the bosu (flipped with the bubble side down) really help to work my entire core and upper body at once.
Alternatively, you can work on your balance and stability while activating your quadriceps (think tight thighs) and glutes by doing squats on the platform of the flat side. This may sound nerdy, but go online to their website and look at different kinds of exercises for additional ideas.
Happy 2 Week Birthday!
October 14, 2009
Happy birthday to you…happy birthday to you…happy birthday to youuuuu…happy (2 week) birthday to NYC Fit Post!
I know it’s a little premature to be pulling out the cake and celebrating just 14 days of being able to read some of the top stories on healthy living and eating, but I’ll find any excuse to celebrate a birthday (just wait until mine rolls around, you won’t be able to miss it). Since its inception on October 1, NYC Fit Post has received an average of 153 readers per weekday!
We’re now up and running on Twitter (@thefitpost) plus have a direct email to receive suggestions and comments (maggie@thefitpost.com). In the next few weeks, I’ll be adding basic features to the site to include a drop down menu for blog topics plus other additions for easier reading and sorting. Thank you for contributing to the increasing success of this site and I hope that you’ll continue to share the link with your friends and family – they won’t want to miss out!
-M
Salmon And Lentils With Swiss Chard
October 14, 2009
Cooking dinner is my least favorite part of the day…or at least I would think it would be if I actually did any of the cooking. Thankfully, my boyfriend is a phenomenal cook and can make just about any dish. I try to be his sous chef but somehow he never needs (read as ‘wants’) my help?! Last night “we” made this salmon and lentil recipe pulled from the internet. The entire meal (minus the pit stop at Billy’s Bakery for dessert) was rich in nutrients and flavor. Fiber rich lentils help to lower cholesterol, manage blood sugar, provide tons of minerals and are very low in fat/calories. With the salmon adding protein and omega-3 essential fatty acids (health promoting fat), and an additional vitamin boost from the swiss chard, this was the complete meal. Allow for plenty of prep time and approximately 35 minutes to actually cook – end result: 4 stars.
- 1/4 cup extra-virgin olive oil, plus more for drizzling
- 2 leeks, white and light-green parts only, halved lengthwise and chopped
- 2 carrots, diced
- 3 cloves garlic, chopped
- 1 tablespoon tomato paste
- 1 cinnamon stick
- 1/2 pound (1 1/4 cups) French brown or green lentils
- 1 bunch Swiss chard
- 3 6-ounce center-cut skinless salmon fillets
- Kosher salt and freshly ground pepper
- 1 tablespoon honey (swap for Agave Nectar)
- Juice of 1 lemon
Heat 1/4 cup olive oil in a skillet over medium heat. Add the leeks and carrots and cook until tender, 5 minutes. Add the garlic and tomato paste and cook 1 minute. Increase the heat to high; add 4 cups water, the cinnamon stick and lentils. Bring to a boil, then reduce the heat to medium-high, cover and simmer until tender, 20 minutes.
Meanwhile, remove the Swiss chard stems; reserve 3 leaves and chop the rest. Place the whole leaves over the lentils, cover and wilt, 1 minute. Remove the chard and cover the lentils. Season the salmon with salt and pepper and wrap a wilted chard leaf around each fillet.
Reserve about 1 cup lentils for Warm Beet and Lentil Salad. Stir the honey and lemon juice into the remaining lentils and season with salt and pepper. Stir in the chopped chard. Place the wrapped salmon on top of the lentils, drizzle with olive oil and season with salt and pepper. Cover and cook over medium-high heat until the fish is just cooked through, 6 minutes.
Remove the salmon and cut into pieces. (If the lentils are dry, add a splash of water.) Divide lentils among bowls and top with salmon.
HanGawi Brings Out The Korean…Even In Me
October 13, 2009
I figured after 24 years of ignoring my Asian roots I would finally pay homage to my inner Korean and make a few trips to K-Town. Of course, the BBQ hole in the walls are fantastic (who knew my heritage was so delicious) but the one place that I can’t wait to go back to is HanGawi at 12 East 32nd Street.
HanGawi, a Vegetarian Korean restaurant, embodies the principles of Um and Yang – Korean version of the yin and yang (I admit, I didn’t know this until reading their website). The menu balances these two forces by combing green vegetables and fruits (the um foods) with roots, radishes, carrots and potatoes (the yang foods). The flavors are rich but not overly doused in sauce, producing creative items like Kabocha Pumpkin Pancakes with Mung beans ($11), Spicy Kimchi Mushroom Pancakes ($12) and Watercress Tofu Dumplings ($9). There is a separate menu using all organic ingredients for the die hard foodies. Believing a nutritious meal requires thoughtful consideration to both the food and space, the HanGawi vegetarian sanctuary is dimly lit and beautifully decorated with dark wood and artifacts. Although, I hope you’re nimble – even I felt a little clumsy trying to lower myself onto the floor cushions without knocking over my neighbor’s silken tofu. The entire experience was more relaxing than being in 10 minute Savasana (yoga “corpse” pose).
Avocado and Corn Salsa
October 13, 2009
I love football season for the dollar draft specials (well more like $4 in NY), Sunday afternoon parties and of course…platters of food. I’m a sucker for the pigs in a blanket and hot wings but sometimes need something lighter to balance out the grease. My favorite alternative, Food Network’s Avocado and Corn Salsa, is definitely geared more towards summer but is an easy thing to make in the fall considering the ingredients are easy to get at any time of year. This salsa is probably not something you’re going to find at Brother Jimmy’s (don’t bothering trying, they’ll laugh at you) but it’s an easy snack to make if you’re hosting game day at your house. The next time I make it I may try to add to tacos or a turkey wrap.
- 3/4 cup frozen corn, thawed
- 1/2 cup quartered grape tomatoes
- 1 medium avocado, diced
- 1 tablespoon chopped fresh cilantro
- 2 teaspoons lime juice
- 1/4 teaspoon kosher salt
Toss avocados, tomatoes, corn, cilantro, lime juice and salt in a medium bowl. Makes 8 servings, 1/4 cup each.
The Best Whey To Go
October 13, 2009
Protein shakes used to be synonymous with body building competitions and men in electric blue t-back thongs (disturbing in so many ways)…but that’s so 90′s. Companies like Designer Whey now offer a less aggressive (creatine free) whey protein for those of us not strutting the stage super soaked in baby oil. All Designer Whey products are gluten and peanut free plus contain very low levels of lactose (less than 3%), making this a safe option for just about everyone.
Proteins, derived from the Greek word meaning ‘of first importance’, are the basic building blocks of life. Whey beats out soy and egg proteins in reducing appetite and voluntary eating (no more mindlessly stuffing your face). Athletes use whey to increase muscle mass and speed up body fat loss while resistance training. Personally, I have found that it has been the best source for tissue recovery and helping to reduce post-exercise soreness (you know, that kind when you sit down in your chair and can’t stand back up…)
My favorite Designer Whey is the Original Chocolate: 18 grams protein/2 grams fat/ 100 calories/2 grams sugar. I’ll mix one level scoop with water, stir and have for breakfast with a piece of whole fruit and multi grain toast. This also makes a great (and portable) post workout meal supplement. For the past few months I have experienced leaner muscle, a stronger body and a more convenient post exercise fuel – is there any other whey to go?
Another Notch To Your Belt
October 12, 2009
I have never been known to be a light packer. Trips to Europe…weekends in Boston – whatever the occasion, IT ALL comes with me. I feel like I need to have options and variety (I would never have made a good Girl Scout). This of course creates a dilemma when I go running. Between my house keys, subway card, extra cash for a water, ipod, Gu-gel, chapstick, hair elastic…bobby pins (you never know who you’ll bump into!) there never seems to be enough pockets. SpiBelt ($19.95) - a gift from the running gods – finally helps to solve the problem by making an expandable pouch (think The Jetson’s re-take of the fanny pack) to stretch around whatever you’re carrying. Therefore, if you’re a minimalist and only have one or two things, it will maintain it’s small flat shape. If you’re like me and have the entire 3rd floor of Nike Town with you, then it will expand to a larger size. Best of all, the belt sits tightly on the hips and doesn’t bounce or move unlike the others I have tried that migrate to my armpits by mile 2.
Good Humor Man, Eat Your Heart Out!
October 12, 2009
The Fall in New York is beautiful, but I’m already getting sick of pumpkin spiced coffee and heavily decorated Halloween displays – over it (I know, bad attitude to have this early in the season). With summer treats like Van Leeuwen’s Ice Cream, how could you not want it to be 80 and sunny all year long?!
Benjamin Van Leeuwen, a 24-year old ex Good Humor truck driver, sells his homemade ice cream from a buttery yellow postal service truck around the city (check his website for seasonal truck locations). Using local, hormone and antibiotic free milk and cream (no stabilizers or preservatives), the all organic ice cream envelopes unique and exotic ingredients to enrich old school flavors – Tahitian beans aged in vodka oak barrels anyone? Excluding the use of condensed milk, corn syrup or any other kind of artificial sugar, coloring or thickener, the scoops of ice cream are pure in taste and light in texture. Even the toppings are homemade and organic to complete the experience. Van Leeuwen also makes sure to reduce his carbon footprint (and yours) by using sugar cane and corn husks for his biodegradable cups, napkins, spoons and straws. As if this 24-year old entrepreneur wasn’t doing enough, he contributes one percent of his profits towards the protection of the Congo Mountain Gorilla. So go ahead…eat some Van Leeuwen Ice Cream, you’ll feel like you did a good thing for the environment, your body…and the gorillas!
My favorite is a combination of the hazelnut (made from Piedmont Hazelnuts processed in a facility in Italy that uses the hazelnut shells to generate electricity) with two scoops of strawberry (containing actual pieces of fresh berries).
Awesome Blossom
October 12, 2009
Blossom Restaurant at 187 Ninth Avenue is the ideal place for fresh organic and vegan food sans the earthy dirty taste. Personally, my body doesn’t work well under the restrictions of one specific diet – I’m not a ‘one size fits all’ kind of girl. Instead, I try to make an effort to choose healthier alternatives whenever possible (except for dessert…that’s an entirely different ballgame). Not a vegetarian or a vegan, I still appreciate Blossom’s commitment to providing a meat and dairy free menu. Blossom offers several protein substitutes, including seitan, tofu, and tempeh. Set in a warmly lit townhouse, the dishes are enriched with strong flavors and textures. I love the Feijoadinha with Smokey Tempeh ($18) which is a twist on the Brazilian national stew of smokey roasted tempeh, black beans, chayote sqaush and sweet potatoes in a light orange-lime broth. The Phyllo Roulade ($18) of french lentils and root vegetables served with swiss chard and a carrot-cream sauce is also amazing (and I usually HATE carrots).
Seitan: High in protein (twice as much as tofu and 40% more than two medium eggs), Seitan is made from wheat but looks, tastes and feels more like a meat product. This raw wheat gluten is higher in calories than its other soy counterparts but contains no saturated fat or cholesterol.
Tempeh: A complete protein food that contains all of the essential amino acids, Tempeh is made up of fermented cooked soybeans and is firm in texture with a subtle nutty mushroom flavor. This meat substitute contains isoflavones which are most commonly associated with stronger bones and a reduced risk of coronary heart disease. The fermentation process coupled with the fact that tempeh retains the whole soy bean, contribute to this foods higher protein, diety fiber and vitamin content compared to tofu.
Seitan (4 oz) = 20.3 grams protein/114 calories/2.1 grams fat
Tempeh (4 oz) = 20 grams protein/ 216 calories/ 12 grams fat
Firm Tofu (4 oz) = 10.1 grams protein/94 calories/5 grams fat
85% Lean Ground Beef (4 oz) = 21 grams protein/240 calories/17 grams fat
*Recommended daily intake of protein is 56 grams for most men and 46 grams for most women
Farmers Markets…Worth The Hype?
October 11, 2009
Farmers markets used to be an ideal way to get fresh produce at a reasonable price…New York and other cities have turned these open air shopping spots into trendy and often expensive alternatives to Whole Foods. The Farmers Market in Union Square, although offering stall after stall of all organic and natural fruits/veggies/flowers, is now incredibly crowded and expensive! Hand picking carrots and zucchini on a Saturday afternoon has become a stressful Times Square cluster like activity where you pay a premium to dig through produce crates on 14th street. I admit, I am easily suckered into this mini slice of rural adventure…I don’t mind the extra few cents to feel like I’m doing something good for the environment via “fair trade” but sometimes (most of the time) I walk away feeling ripped off that my apple was $1.50 and the all natural loaf of banana bread was double what I would pay at the grocery store.
This Saturday I went to the Fulton Street Farmers Market where I enjoyed a much smaller, but more reasonably priced, sample of natural and organic produce (sans crowd). Less commercialized, the dozen or so vendors sold cheese, wine, veggies, flowers and baked goods. This block of stalls were well priced and easy to navigate with plenty of options. I picked up a bundle of fresh beets, brick of pecorino cheese and loaf of rye bread – hopefully, I’ll make a beet salad over a bed of spinach this week. For things that are best imported I’ll have to still go to Whole Foods (at this time of year, this will include berries and other fruits) but in the meantime, I can benefit from a small Farmers Market for local seasonable items. In the long run, I can buy higher quality as well as lower priced goods which will enrich both my diet as well as the local farming economy. Be flexible in what you want to bring home, but also have some general idea of what you’re looking for so you don’t get carried away with the “campy” feeling of buying from a local market.
Everyone Fart…leks
October 9, 2009
Ok, get your giggles out now…go ahead, say it…FART FART FART FART FART FART. Better? I know, fartlek sounds amusing and on a Friday especially, it’s hard to say the word without smirking. However, fartleks have nothing to do with last night’s bean burrito…rather, it’s a Swedish word meaning “speed play” and refers to a kind of conditioning that varies exercise intensity. A less precise form of interval training, fartleks are meant to put aerobic sand anaerobic systems (read below for more info) under stress using short and frequent bursts of exercise that increase your heart rate. Not being able to think of an appropriate picture for this post, I chose one of Usain Bolt (per usual, several strides ahead of his opponents looking pretty confident…rightfully so), considering that he represents speed and dynamism. You don’t need to be a three-time Olympic gold medalist to benefit from fartlek training. The beauty of this kind of conditioning is that it is highly flexible (great for walkers, runners, cyclists, football players etc) and only involves increasing varying levels of endurance and speed (can be done across any kind of terrain/elevation/distance).
Example of a Fartlek: Jog for 60 seconds/hard run 30 seconds/jog 30 seconds/sprint 10 seconds/walk 30 seconds – repeat for 20-30 minutes
Benefits of combining aerobic (when body uses oxygen to create energy) and anaerobic exercise (when body creates energy without oxygen) activity: anaerobic exercise is thought to burn more calories than aerobic on a 5 to 1 basis with aerobic exercising burning 25% muscle/75% fat vs. anaerobic burning 100% fat. Examples of aerobic exercise include dancing, jogging etc. while anaerobic activities require weight resistence like lifting dumbbells or hill sprints. The aerobic process of exercising the cardiovascular and circulatory system coupled with anaerobic work of building lean muscle make fartleks a much better workout than they sound.
Hica Who?!
October 9, 2009
I like salads, but can be easily underwhelmed when they’re a boring pile of limp lettuce with a few carrots and tomatoes thrown in at sub par effort. I know, my standards are a little high…you’re thinking, it’s just a salad?! But there are SO many EASY ways to jazz up your romaine that I can’t help but to expect more. Depending on the season, adding crisp endive, walnuts, tart green apples, pine nuts, grapefruit wedges, mango, edamame…anything to enhance the color and texture of the dish will make getting your veggie intake that much easier. However, one thing that I never before considered adding was Jicama.
This root looks like a turnip but has the crispy water dense properties of something closer to a water chestnut. White in color and mildly sweet in taste, Jicama can be peeled and then sliced to add to any salad or dish (think stir fries, curries, stews, salads, tacos, sandwich wraps, salsa) or eaten raw with fresh lime squeezed on top – for me, it’s perfect for mindless snacking at work. The ideal time to buy Jicama is between the months of October and May…so get shopping!
Nutritional Highlights for 1 Cup of Raw Jicama
46 Calories
0.86g Protein
10.6g Carbohydrates
0.11g Fat
5.8g Fiber
24mg Vitamin C
lululemon Puts The CULT In Culture
October 8, 2009
I’m an avid fan of attractive athletic apparel. Mostly, I can’t seem to get myself out of my favorite capri length running tights (I admit, I have a ridiculous stock in black and grey) and take every opportunity to wear them…whether it is on my way to go running, after running or during the weekends when I’m doing things that have nothing to do with running. In college, it was virtually what my friends and I lived in. For whatever reason, guys seem more inclined to change immediately following the gym, while girls like to advertise their 30 minutes on the elliptical with a little stretch fabric. To me, my running tights make me look fit and healthy plus suck everything in like a vacuum. It’s so much easier to throw them on and head out the door than meticulously plan out an outfit. Don’t mistake this bond with spandex for a lack of interest in my appearance – I love getting dressed to the nines at night, but during the day, even my favorite party dress can’t compete with a pair of running tights.
lululemon, Vancouver based athletic apparel company, recognizes this niche market and combines high performance material with attractive product design to create a commited brand following. Originally targeting yogis, the company has expanded to consider cyclists, dancers runners and other athletes. Their stores offer various free yoga/pilates/spin/running classes (check their websites) including summer yoga in Bryant Park (see picture). The incredibly perky sales staff (sometimes a little too hyper) are always helpful in finding sizes or explaining the various styles. Men rave about their WDW Boxer Briefs ($24) while I’m in love with their Wunder Under Reversible Pants ($88). The free alterations (semi) help take the sting out of their steep prices.
Whether you’re a spandex groupie, or just someone who likes to look pulled together post gym, after you wear your first piece from lululemon you’re likely to be joining the cult…I mean culture.
Find Your Inner Chia
October 8, 2009
As quickly as handbags are changing on 5th Avenue…or CEO’s changing on Wall Street, health trends cycle through alpha super foods by the minute. Now taking the place of Flax Seeds, the Chia Seed includes 30% Omega 3 oil (linked to providing protection against cardiovascular disease, arthritis and depression) and 40% Omega 6 oil (associated with promoting healthy skin, hair and nails ), both working at their optimal levels when combined together. Most important for athletes, the Chia Seed is highly hydrophilic, meaning that it absorbs large amounts of water…in this case, over 10 times its weight in water. Easily digestible, you won’t need to grind or blend the seed unlike last season’s Flax (which passes right through if eaten whole). Their subtle taste and texture make Chia Seeds a great ingredient for cooking or baking. I just found a recipe for Chia muffins which I’m going to try to mix with a whole wheat banana bread recipe. Alternatively, you can add to smoothies, protein shakes, pudding, salad dressings or anything else that needs an extra punch. Aside from all of its other positive attributes, Chia Seeds are attractive to athletes and hikers (originally favored by the ancient Aztec warriors) thanks to their energy increasing properties, enhancing stamina and endurance. Get a bag of seeds, be creative – and find you’re inner chia!
Triathlon Training Just Got A Little Sweeter
October 7, 2009
Anyone training for a triathlon…how about an Ironman? If so, head to Levain’s Bakery at 167 West 74th Street. Looking, smelling and of course TASTING the 1/2 pound cookies on the Upper West Side (second location in East Hampton) feels like everything but training for a triathlon. However, the founders of Levain’s created the rich hunks of chocolate and butter half baked goodness during Ironman training. After finding the perfect recipe for a serious calorie bomb, they quit their jobs (in banking and fashion) and opened their first location. Ensuring the freshest goods, the bakery donates all of the day’s unsold items to charity for a clean start the next morning. I wouldn’t recommend replacing your powerbars and Gu gels for Levain’s signature Chocolate Chip Walnut 6oz cookie, but it is definitely a good idea to find some balance and enjoy the sweet side of working out!
My favorite Levain’s cookie: Dark Chocolate Peanut Butter Chip ($4)
Get The Dirt On Dirt Candy
October 7, 2009
Grapefruit Lollipops. Kimchi Doughnuts. Jalapeno Hush Puppies. These are a few things Amanda Cohen (Angelica’s Kitchen alum) dreams up in her kitchen at Dirt Candy located at 430 East 9th Street. Committed to providing beautiful healthy treats using ingredients found literally in the dirt (half of the dry items are from Organic vendors), Cohen offers a small but impeccable menu of fresh healthy meals (everything on the menu can be made vegan on request). I can’t wait to go back to try the asparagus paella ($19) and zucchini ginger cake ($12). Just watch out, the bill can quickly add up…but I guess that’s the price you pay for good dirt!
High Five To The New V5′s
October 7, 2009
I believe that you need to look good to feel good/feel good to look good. That’s why, I surprised myself when I immediately gravitated towards the absolutely HIDEOUS, Vibram Five Fingers (I know what you’re going to say, the name sounds more like a sex toy than athletic shoe). Vibram (creater of high performance rubber soles) launched their Five Finger line of products which essentially are rubber soled gloves…for your feet. Initially intended for yacht racing, Barefoot Ted (google him to find more info) introduced this “shoe” as a way to simulate barefoot running in rough and unpredictable terrain (think urban streets and thorn covered mountain trails). Other Vibram members use their V5′s for pilates, swimming, hiking, rock climbing plus a slew of other fitness related activities. Now with a month under my belt in my new V5′s ($85/pair), I’m able to maintain greater speed over longer distances and have increased the strength of my lower calves and foot muscles. However, the sudden spike in speed and mileage has certainly caused some tendonitis in my achilles so be careful when first starting…slow and steady wins the race.
Carrot Apple Oat Bran Muffins
October 6, 2009
I fully admit, I agreed to go apple picking solely for the purpose of getting my hands on those ridiculously good cider donuts sold only at the orchards. One subway ride plus a Metro North train followed by an hour car ride come to find out that the swarms of screaming sticky children had eaten all of the donuts!!! Composing myself with a few internal reminders that they’re just kids and it would be inappropriate for me to throw my legs out, slam down screaming and wailing (circa little me 1988), I focused on the task at hand: picking loads of apples.
58 apples later, I have decided to make something that will be easily portable for an on-the-go snack but also filling to maintain energy. What better way to recycle the rest of my loot than by making Carrot Apple Oat Bran Muffins. I’m not a huge fan of carrots but this recipe I found online is subtle in veggie taste but allows for the orange to add color and texture. If you’re wanting to give the muffins an extra punch, add wheat germ or flax seed. Make an effort to bake (or buy for that matter) smaller muffins considering that normally this snack is dense with calories and other ingredients that are ok for you in MODERATION.
- 2 ½ cups oat bran (uncooked)
- ¼ cup chopped nuts
- 2 tsp. baking powder
- dash of salt
- 2 egg whites
- ¾ cup skim milk
- 2 tbsp. vegetable oil
- 1 carrot
- 1 apple (or in my case a few since I need to get rid of them)
Heat oven to 425° F. Combine all ingredients, mix well. Shave carrot into a pile of shavings and then dice so you are left with fine short ribbons. Dice one green apple with the skins on it into small cubes and add to mixture. Fill prepared muffin cups until almost full. Bake approximately 10-12 minutes until slightly crispy on the top. Yields 24 muffins.
Curry In A Hurry With Tasty Bite
October 5, 2009
Manhattan apartment + Manhattan schedule = NO COOKING
Tasty Bite is an ideal way for me to “make” an easy and inexpensive meal either in my studio kitchen or at the office. Available in a variety of flavors and cuisines, the packages require no cooking (magical phrase) plus can be stored at room temperature outside of a refrigerator until opening. My favorite is the Sprouts Curry & Basmati Rice ($3.69 at Whole Foods), pre packaged vegetarian, kosher, gluten-free pouch of curry plus rice with no preservatives or MSG added. One box contains 363 calories, 1g of fat, 12g fiber, 14g of protein and only 4g of sugar. Fresh health food and whole meals definitely shouldn’t be passed over for this 2 minute microwave dish but for those times when you’re a) on a budget, b) have limited space to cook, c) wanting a healthy instant option or d) all of the above (in my case) then Tasty Bite will certainly make it happen. I often skip the rice and add extra firm plain tofu to increase the protein content (if you heat it all together, the tofu takes on the taste of the curry and blends together as one cohesive meal). Depending on your appetite, heat the entire box up and save half in a Tupperware for later in the week.
Have Your Cake And Eat It Too At BabyCakes
October 5, 2009
Before I get into how phenomenal BabyCakes NYC is, we should first walk through a brief glossary of terms…
Kosher: a term that refers to something (not just food products) having followed all of the Jewish legal guidelines
Parve: food products that do not contain or have not come into contact with any meat or dairy
Vegan: a diet and lifestyle that excludes the use of animal products (meat, poultry, seafood, eggs, dairy, honey, fur, leather, wool, gelatin etc) in food, clothing or any other use
Gluten: storage proteins that exist, conjoined with starch, in some grass-related grains such as wheat, rye and barley
Agave Nectar: a carbohydrate rich substance with a low glycemic index, thought to protect against health risks often associated with artificial sweeteners, (also from the same Agave plant from which tequila is made, however, sans blurry intoxicated effect)
Glycemic Index: a ranking of carbohydrates according to their effect on our blood glucose levels, with the high GI carbs being the ones that cause our glucose and insulin levels to spike drastically (not as good for you)
Spelt: an ancient grain closely related to common wheat and is made up of 57.9% carbohydrates, 17% proteins, 3% fats plus a moderate amount of gluten (compared to wheat, this translates into 15-20% more proteins, higher in complex carbs and includes enzymes to assist in glucose and insulin secretion)
BabyCakes NYC: certified Kosher, parve and vegan bakery that offers all-natural, organic and refined sugar free alternatives for dessert
Located at 248 Broome Street (and soon to come Los Angeles shop), this bakery actually makes you feel healthy just by reading their ingredients lists. Substituting rice flour, garbanzo/fava bean mix or spelt in place of standard bleached flour, the founders of BabyCakes NYC find creative ways to work around various food allergies, dietary restrictions and mainstream products that put your health at risk. Canola and cold pressed virgin coconut oil represent fat to help ensure that the decadent apple pies or stacks of fluffy donuts preserve their “dessert” integrity. I bought an agave sweetened spelt chocolate birthday cake for my mom in July and have sent many gluten-free friends down for their loaves of various breads, cookies, brownies and cupcakes. Best of all, their staff welcomes questions and helps to educate customers about the benefits of each ingredient…that is, for those who aren’t as lucky as you to have received this glossary cheat sheet.
Fresh Pressed
October 5, 2009
The US Department of Agriculture (USDA) Food Pyramid recommends 3-5 servings of vegetables a day. For most, including myself, this seems like a pretty intimidating number! One way I get my daily dose is by being creative and disguising veggies as something more interesting (although, I don’t think my Cranberry Rhubarb cookies count…).
Liquteria on 11th and 2nd offers an entire farm of liquid produce via pressed juice extraction. With the aid of hydraulic pressure, vitamins, minerals and enzymes are separated from the pulp making for a 4 day shelf life (refrigerator necessary). Many juices can be loaded with sugar, sodium and unnecessary calories. Liquteria freshly bottles nutrient rich juices like All Greens (kale, spinach, romaine, parsley, celery and cucumber), Beets Me (carrot, beet, apple, pear, lemon and ginger), or spicier options such as The Killer XX (green apples, double service of ginger, cayenne and Immunity Now – a Liquteria potion to jump start your immune system). Although I find that the best way to preserve the integrity of the vegetable is by eating raw whole snacks, pressed juices make a convenient on-the-go option and an easy way to chug down part of the 3-5 serving quota. This small LES shop also offers healthy quick bites (think tofu dogs and avocado wraps) plus smoothies and a few organic breakfast treats. Juices run anywhere from $5.50 to $7.50 per bottle – a reasonable price to pay to avoid the hassle of grocery shopping and messy veggie clean up.
My favorite fresh pressed juices:
All Greens With Apple (apple, lemon, ginger kale, spinach, romaine, parsley and celery)
Grasshopper (apple, pear, pineapple, wheatgrass and mint)
Roayal Flush (pineapple, pear, ginger, aloe vera and Liver Kidney Lymph Detox)
Rhubarb Cranberry Whole Wheat Cookies
October 4, 2009
You could put me on ‘The Biggest Loser’ and I still wouldn’t give up my cookies – to me, they are well worth a few extra crunches. However, it’s easy to transform a buttery dense baked good into something not quite so bad for you. With cookies in particular, I like to substitute whole wheat flour in place of regular bleached flour and a dried fruit instead of chocolate chips (or in addition to). In this case, I wanted to experiment even further by adding chunks of rhubarb to create a sweet vs. tart showdown using the classic Nestle Toll House cookie recipe. Just be careful when adding, or eating for that matter, dried fruit as it packs a lot of sugar that can quickly add up.
- 1/4 cups whole wheat flour
- 1 teaspoon baking soda
- 1 teaspoon salt
- 1 cup (2 sticks) butter, softened
- 3/4 cup granulated sugar
- 3/4 cup packed brown sugar
- 1 teaspoon vanilla extract
- 2 large eggs
- 3 large stalks of Rhubarb
- ¾ cup of cranberries
Preheat oven to 375° F. Combine flour, baking soda and salt in small bowl. Beat butter, granulated sugar, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs, one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels and nuts. Drop by rounded tablespoon onto ungreased baking sheets. Bake for 9 to 11 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely.
Sweat It Out!
October 2, 2009
105 degrees. 40% humidity. 26 postures. 90 minutes. one ridiculously tough workout.
I find that people have either a LOVE or HATE reaction towards Bikram Yoga. Personally, I can’t imagine life without yoga…and yoga without Bikram. New York offers several studios but my favorite is Bikram Yoga NYC (locations UES, UWS, Midtown and Flatiron). Aside from having great instructors, the studios are extremely clean and well maintained (VERY important when you’re pouring sweat in a cramped room with sometimes as many as 50 other students). For the LOVERS of Bikram, Bikram Yoga NYC encourages students to participate in the ’30 Day Challenge’ which requires 30 consecutive days of practice.
Followers of this practice of yoga believe that the heat and humidity act to detox the body, thin the blood to clear the circulatory system and increase heart rate. The 26 postures force your body to simultaneous stretch, balance and create pressure…and then quickly release to allow the blood rush through veins and arteries. If this all sounds a little too bloody for you, don’t worry, these are the positive effects that you don’t even realize during the 90 minutes – you’re mostly focused on how to not slip off your mat or how phenominal you need to make your abs in time to come to the next Bikram class sans shirt like the real yogis (I’m still working on this one).
German ‘Fitness Bread’
October 2, 2009
My absolute go-to snack of the month is Mestemacher Fitness Bread toasted with all natural crunchy peanut butter… (and here’s the key part) topped off with fresh apple slices. Conveniently pre-sliced and vacuum packaged, the all natural/whole grain bread packs a slew of healthy (and filling) ingredients including rye and oat kernels plus wheat germ. Wheat germ, for those of you that aren’t familiar with its benefits, is very high in protein and contains more potassium and iron than any other food source. Great for maintaining energy levels, it is also a source for vitamins A, B1 and B3. With the additional protein of the peanut butter plus locking in a serving of fruit with the apple, this snack is ideal for the mid morning to stave off lunchtime hunger or even in the afternoon to prevent that desire to stuff your face when you get home from work.
Mestemacher has managed to create a delicious tasting bread without forfeiting the health benefits in each slice: 120 calories/1g fat/24g carb/6g fiber/1g sugar/4g protein.
You Don’t Know Jack Until You Visit JackRabbit
October 2, 2009
Paragon Sports is a great place to find anything and everything…as long as you know exactly what you want and have the luxury of time. The lines and crowds (especially from September – January) are absurd coupled with the fact that trying to find a staff member to help is worse than a blindfolded Where’s Waldo search. The frustration of clawing through a mini Times Square just to pick up a new pair of yoga pants or couple pairs of running socks is not worth it. This is why, my favorite one stop shop for athletic gear is JackRabbit in Union Square (they have two other locations, one on the UES and the other in Brooklyn).
Founded in 2003, the small boutique style store focuses on providing superior performance wear and products with outstanding customer service. Their staff is knowledgeable and committed to educating customers. JackRabbit concentrates on supplying running and triathlon gear but they also have things for yoga and general fitness use. Don’t let its small storefront trick you, the Union Square location is packed with everything including gels, electrolyte powder, fuel belts, glide sticks, watches and athletic apparel. Not sure which sneakers to get? JackRabbit’s high-speed video camera will record your gait while you run on one of their treadmills. After a thorough analysis of your stride, a staff member will help find the perfect shoe to meet your athletic needs – in this case, one size does not fit all.
Homemade Granola
October 1, 2009
When it comes to my eating habits, I am definitely someone who has a split personality. 90% of the time I gravitate towards an ultra healthy plate – low sodium/calorie/sugar with a focus on finding things high in protein and antioxidants. However, when it comes to any kind of homemade treat all of the rules go out the window…especially when I’m doing the baking! I found this recipe online and have made it for several people as Holiday gifts. This is a healthy/sweet recipe that (for now) curbs my two personalities from going to either extreme!
- 2 cups rolled oats (not instant)
- 1 cup peanuts or toasted almonds
- 1/4 cup sesame seeds
- 1/2 cup toasted sunflower seeds
- 1/2 cup coconut (can be either sweetened or unsweetened)
- 1/4 cup toasted wheat germ 1/2 cup raisins
- 1/2 cup dried fruit (dried apricots, craisins and dried apple are all delicious choices)
- 1/4 cup cooking oil (not olive)
- 1/2 cup honey or agave nectar
Mix the oat, nuts and grains in a large bowl. Measure oil into the measuring cup and swirl it around before pouring into bowl. Then measure out the honey in the same, unwashed cup. The oil will help the honey exit the cup. Toss everything together until evenly coated and then pour out into a baking pan. I use a large roasting pan, as it keeps everything contained. A cookie sheet with a lip also works, but you have to stir it slightly more carefully if you use that. Bake at 300 degrees for 30 minutes, turning it with a spatula every ten minutes or so. You want everything to be an even golden brown. When it is finished cooking, returned the baked granola to the mixing bowl, add the raisins and fruit and stir to combine. Stir gently several times as it cooks, so that it doesn’t clump together too much.
Go Go To Gobo
October 1, 2009
One of the benefits of having ‘healthy living’ enter the NYC trend scene, is that restaurants are now paying closer attention as to how they can transform sterile tofu and broccoli stalks into a medley of tastes, colors and smells.
Gobo, a vegetarian restaurant that creates “food for the five senses,” incorporates Zen compassion with global organic cuisine. Aside from the food being fresh and filling, the interior space is sleek with light stained wood and includes an organic juice bar. During this visit, I had the five spice tofu rolls with mango puree ($6), pine nut vegetable medley with lettuce wraps ($13) and soy filet with coconut curry rice ($19). The next time I go back I’ll plan to bring a larger group of friends so we can order several items to try tapas-style.
New Yorkers would expect nothing less from Gobo considering that the leading chefs, Darryn and David Wu, are the children of founding partners of New York’s Zen Palate.
Welcome To NYC Fit Post!
October 1, 2009
I wouldn’t call myself an expert or a guru…just someone interested in staying healthy, looking good and feeling great.
It’s important for me to maintain a balanced lifestyle because there isn’t just one thing that brings me complete fulfillment – it’s everything put together. I want the seven mile run with the sweaty Bikram yoga session plus be able to have time to meet friends for drinks all while planning out a long weekend trip to Beijing…what can I say, I want it all! Living and working in Manhattan makes it possible to get more done by 8am than most can achieve by 8pm – I have learned to maximize my time and more importantly, my energy.
Since, as I have already stated, I am not a fitness professional or any kind of time management consultant, I learn by trial and error. Experimenting with different foods, ideas and tricks makes it easy to tailor my life to exactly what works best for ME. I’ll happily dig into a late night cheesecake from Billy’s Bakery and still find motivation to wake up at 3:30am to run a Half Marathon because I have balance.
In the coming weeks, I’ll write about my favorite recipes, workouts, stores and yoga classes – plus anything else I pick up from living in New York to help you leverage into a healthier more balanced life.
