K is for Kale

Root Cause

2010-11-07T14:17:00.000-08:00

It's easy to be inspired by the seasons. Fall is in full swing here in the NE and the farmer's markets reflect a bounty of familiar fall foods: root vegetables, squashes, apples and pears. While we think about summer showing the full spectrum of colors, let's not forget about the bright colors you'll find in the fall. The deep oranges of squashes, the red and greens of apples, the myriad of colorful carrots and the stunning ruby purples from beets! The color not only intrigues us visually, but provides substantial health benefits, such as antioxidants, bioflavanoids and essential vitamins and minerals.

One particular root vegetable has gained substantial attention recently, the humble beet. Scientist are excited about this vegetable for the potential benefits it may provide. The reason is two fold:

One study showed significant blood pressure lowering properties in people who drank one 500 ml (that is 16.5 ounces) dose of beet juice. Another found results with 250 ml (about 8 ounces), which was sex dependent, with the males benefiting.
Recent research is showing that beet juice may be helpful in cognitive function by increasing blood flow to the brain.

Why beets? Well, beets, along with other fruits and vegetables contain nitrates. Nitrates are converted to nitrites in the body, which is a precursor to nitrous oxide (NO). NO is a vasodilator (widens blood vessels), which lowers blood pressure and also increases blood flow. Though these are the same nitrates found in your hot dog or sausage, they are beneficial rather than harmful because the package (ie - fruit/vegetable) they are delivered in contain so many other health promoting compounds.

So does this mean that we should all drink beet juice for the rest of our lives? Well, it may be helpful if you do have high blood pressure or notice decline in brain power. Because fruits and veggies already have naturally occurring nitrates, eating more of them may offer a solution as well. Take home message: including fruits and vegetable in our diet is a wise choice. Let food be your medicine. And if you include beets in your diet already, well great!

Big Sky

2009-08-04T21:06:00.000-07:00

Montana is a large state. Today we drove about 250 miles to Bozeman, Mt up and down mountain passes. It is truly a beautiful state. The clouds rose above us forming small bundles interspersed by bright blue sky. This was set against a mountainous backdrop littered with flowing streams and evergreens. At one point, all you could see was towering evergreens on each side of you as you drove. A sight I can never forget. We made a pit stop in Missoula for lunch and found a local fast Mexican joint. I got a veggie burrito on a whole wheat wrap and Chris got two pork tacos on corn tortillas. It was a satisfying lunch. We made it to Bozeman by 5:30 pm and sat to have dinner at a local brew pub. I enjoyed a green salad (local organic greens) with goat cheese, beets, and cherry tomatoes with chicken in balsamic vinaigrette. Chris tried the Angus beef burger with cheese. We both had some of the local microbrews. Afterward we decided not to go on to Yellowstone just yet and camp in Bozeman for the night. We found a campground surprisingly in the city. The only downfall was the proximity of the camp sites to I-9o. Oh well, we were tired and didn’t know what we’d find in Yellowstone. We plan to start bright and early tomorrow morning to drive through the park. Oh and we stopped at the Community Food Co-op, which was lots of fun (at least I though so!). We’ve decided that stopping for food is just not plausible for the duration of the trip. Well we’ve known this, but hey it’s our vacation! So we picked up a few items to make it through the next couple of days until we make it to Chris’ mom’s place in Salt Lake City, Ut.

I own the road!

2009-08-04T20:51:00.001-07:00

I’m off to New York today. My boyfriend, Chris’ car and my car are loaded down with the contents of our lives. We start out with a hearty breakfast (well, lunch actually by the time we got started) after a morning of wrapping up at Chris’ place at the Grand Central Bakery. I had the basil egg salad, while Chris had the pork sandwich with apricot chutney. I saved half my sandwich for a road snack. I was not very prepared food-wise for this trip, but to be honest, there wasn’t enough room for that! I’ve already lovingly packed my kombucha and fish oils in the front seat with me and am carrying around my probiotics in my purse to keep their vitality. Fortunately, I have a GPS which helps me find local co-ops and health food stores.

As I headed East on I-90, it all felt kind of surreal. Wasn’t it just yesterday that I arrived in Seattle, all wide eyed and scared of what it was going to be like? Now I feel like a seasoned pro driving on mountain passes. The drive in through Washington was fairly uneventful, except for the heat. The highest temperature my car hit was 103 and fortunately, my car was doing ok with the boiling temperatures. In Idaho we stopped in Cour de alane for a quick rest and then decided to move forward into Montana. We didn’t make it that far before we decided that it was time to stop for the night. We ended up in Saltese, Mt (a very small town only the motel/convenience store and a bar and grill) at Mangold’s Motel. We were greeted by a slightly stoned man who appeared to be the owner. We checked in and were told that we could take two complimentary tapes to watch in our rooms. That’s right VHS. Apparently, there was no cable in the rooms due to a trucker taking down the lines as of late. We proceeded to pick two classic 80’s movies, Fletch with Chevy Chase and Twins with Danny Devito and Arnold Schwarzenegger. Unfortunately we only got through Fletch. We did however make it to the Montana Bar and Grill, which has been around since 1910. I ordered up the bison burger and Chris got the elk burger. That is one thing I really like about towns like this. You get to sample local flavor. Whereas, it would be unusual to see bison or elk on a menu in Texas, it is common place to see in small northern towns like Saltese. Needless to say, it was quite tasty. Though it was by no means the “perfect meal”, I was quite happy to be eating game animals, as they are most likely going to be more “natural”. By that I mean that they will be free of hormones, eating their natural diet and allowed to roam free. By allowing these natural behaviors, the meat is a lot leaner and has a better fatty acid profile, therefore making it a better meat. Though it is possible for these to be grain fed animals, the likelihood is less. As the demand for these animals increases, so will the chance that these animals will be raised in situations similar to cows, chickens and pigs.

Farewell to Seattle

2009-08-04T19:53:00.000-07:00

This week has been an emotional one, not to mention very busy and physically tiring. I’ve had to say goodbye to friends that I have formed close bonds with and I’ve had to pack up all my things into my car and move out of my small studio. Though I’m excited to begin this next phase of my life, I am saddened that this one is over. Though these past two years have been the hardest that I have worked, they have also been very rewarding. Emotionally, I’ve made some friends for life and met a great partner. I’ve achieved a great deal academically and am proud of my accomplishments. Still, even though my next step will get me where I want to go, I just can’t seem to get excited about living in NY again. As a farewell to the place I have called home for the past 2 years, I made a lovely last meal with what I had left in my refrigerator. It was an impromptu meal with a bit of this and that, so amounts will not be exact. The main meal consisted of strips of buffalo steak, pinto beans, carrots, onions, garlic, baby spinach, chili powder, cumin, salt and pepper. You can use your imagination to how these ingredients all came together. For dessert I made a Sabrina inspired berry crisp with local raspberries, blackberries I picked not far from Chris’ place and local peaches. I definitely winged this dessert with what I could find in my packed car. To thicken the filling, I ended up using Kudzu, which is a starchy root used to make a jello like thickness in pies and jelly like concoctions. Medicinally, it has been used to soothe upset stomachs. I ended up using a bit too much (about 2 tablespoons in a 9 X 13 pan), but the flavor of the crisp was not effected. The topping was oats, butter, brown sugar and maple syrup, but I think that date sugar (which I didn’t have), would work great here! It turned out to be a lovely meal and a fitting farewell to Seattle.

My perfect summer meal

2009-07-21T11:14:00.000-07:00

Last summer I had just moved into my small studio apartment in Seattle. I was so excited to be on my own in the city. What was also exciting was my proximity to Whole Food Market and the Farmer's Markets in the U-District and Wallingford. This could also be considered a negative because as my stomach benefited, my wallet was soon being emptied on the summer bounty. While most Americans are spending less of their disposable income on food (less than any other developed country), I was spending most of mine on food (granted my income is a lot less than typical being a poor student and now intern). It was one of my first days in my apartment and I was enjoying my new found freedom away from my roommates. I walked over to Whole Foods to browse and find "inspiration" in the isles, my usual, but time consuming routine. When I saw the beautiful multi-colored cherry tomatoes, I had my idea. This summer, as soon as I saw the tomatoes at the market, I had to have it again! This recipe can easily be adapted for elimination diets (except nightshade allergies) by using brown rice linguini and omitting the cheese.

Linguini with Garlicky Cherry Tomatoes, Kale and Toasted Pine Nuts

2 tablespoons extra virgin olive oil
5 cloves garlic, minced
1 pint cherry tomatoes, halved
1 teaspoon sea salt
1 bunch lacitino kale, ripped into small pieces
1 lbs whole wheat linguine
1/4 cup toasted pine nuts
ricotta salata cheese for topping (optional)

Heat the oil in a large skillet and add the garlic. Cook about 30 seconds, careful not to burn the garlic. Stir in the tomatoes and sea salt. Cook until the tomato skins are slightly wrinkly, about 10 minutes. Add the kale and cook until it turns bright green and is slightly wilted. Toss the cooked pasta with the tomatoes and kale in the skillet and add the toasted pine nuts. Serve with crumbled ricotta salata cheese if desired.

The last time I made this dish I also made simple chicken cutlets with it. I used a dry herb mix that I bought in the whole food bulk section, which I used like bread crumbs. It had dried basil, oregano, thyme, rosemary and marjoram. For this particular recipe, I think dried herbs work best, but substituting with some fresh would be ok too.

Italian Herb Crusted Baked Chicken Cutlets

1 chicken breast, sliced into 1/4 thick cutlets
1/4 cup olive oil
1/4 cup Italian herb seasoning
1/4 teaspoon onion powder
1 clove garlic minced
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes

In one dish, pour the olive oil and in another combine all the spices. Dip the chicken cutlets first in the olive oil, coating it completely, then into the herb mixture. Place cutlets onto a cookie sheet. Bake at 350 for about 15-20 minutes.

Choosing the diet soda?

2009-07-14T22:35:00.000-07:00

We all know this scenario: woman/man walks into a fast food joint, orders a super large meal (with dessert) and then asks for the diet soda. I think we can all sense the irony in that situation, the consumption of a high calorie meal with the concern about calories in the soda. What difference can that possibly make? Let's break it down. Say you order a Big Mac (540 kcals), large fries (500 kcals), an Oreo McFlurry (550 kcals) and a large Coke (310 kcals). That totals to 1900 calories! Now minus the soda (equivalent to getting a diet soda) and you get 1590 calories. That is still a lot of calories. It takes an extra 500 calories a day to gain a pound in one weeks time, so opting for diet does put you in the right direction calorie wise, but by eating this meal at all you are bound to go over the amount of calories that you expend and ultimately gain weight. So what are you options? Well first of all, a meal this calorie dense should not be eaten at all! If you are still choosing to eat this, than try drinking some water or seltzer with your meal and ordering the small sizes. This obviously does not solve the problem at all, but it does take the diet soda out of the equation and reduce calorie intake. Artificial sweeteners are not beneficial for your health. For some people, the side effects can be severe and most of the time people do not even connect the two to their sense of well being. Artificial sweeteners can actually make you gain weight. Sounds counter intuitive right? What happens is that your body senses something sweet, now out bodies are actually a lot smarter than we know. Just the sensation of the sweetness that your brain detects will increase you insulin levels regardless of the actual sugar being released into the blood stream. Insulin is the hormone in the body that is responsible for storing energy (ie-fat). If our levels are high, we'll constantly be in the storing mode. Besides this, some research indicates that the artificial sweeteners will raise your insulin levels on their own by interacting with taste receptors. After the drink your body has sensed something sweet (therefore preparing for it) and when it doesn't get it, it will still want it! This may come in the form of a ice cream or cookies later, but your body is going to get it sweet fix. So the next time you go to reach for your diet soda, or "diet" anything for that matter in an effort to lose weight or stay healthy, think again.

The Beginning

2009-07-01T11:14:00.000-07:00

It’s always exciting in the beginning. I feel motivated and happy to start my journey. It is now day 5 of the detox and this is the first chance I’ve gotten to write. Day 1 was temporarily pushed back when I realized that I had a high tea planned for a friend. I had never been to one of those, so I thought I’d take advantage of the new experience and I’m glad I did. It was wonderful! All those little tiered plates with finger sized treats and piping hot tea, mmmm! So I officially started on Thursday. It’s been going very well, except for a small slip up on Saturday.

I’ve been having smoothies for breakfast with bananas, ground flax seed, tahini and rice milk (I’m unsure if rice milk counts as a grain, but you have to draw the line somewhere). I made a large pot of chili with ground turkey, pinto and kidney beans. It turned out so creamy and delicious. I think I can attribute that to me over cooking the beans slightly. Some of the pintos were very soft, while others in tact, making the “sauce” rich and velvety. I made that pot several meals, which I paired with fresh green salads and simply prepared veggies. Here is my simple recipe for tasty coleslaw; it is so pretty to look at too!

Simply Delicious Coleslaw

Serves 4-6
15 minutes

¼ head red cabbage, shredded
2 carrots, matchsticked
1 bunch radishes, cut into rounds
¼ cup chopped Italian parsley
Juice of 1 lemon
2 tablespoons raw apple cider vinegar
¼ cup extra virgin olive oil
2 teaspoons sea salt

Combine the cabbage, carrots, radishes and parsley in a large bowl. In a small bowl combine the lemon juice and apple cider vinegar. Whisk in the oil and salt. Add the dressing the cabbage mixture and toss to coat. Add more salt to taste.

The Detox Plan

2009-07-01T11:11:00.000-07:00

I’ve finally started my detox! I wanted to wait until the craziness with school and graduation was over (and yes, it is, I’m a MASTER!!) so that I had time to focus on doing it right. I’ve decided to do it without any of the medical food products that are out there, strictly whole foods detox (well mostly).

Some of you out there might be skeptical of why any one would do a detox, so this is for you: we are exposed to many toxins in our environment, from the food we eat, water we drink and the air we breathe. The amount of toxins we take in exceeds our body’s ability to handle them. Our systems can become easily overwhelmed especially when we are not taking in the optimal diet, which most Americans are not. Even if we’re taking in the best possible diet, there is still going to be some overburdening of the system from daily exposure. Toxin exposure does play a role in the increased prevalence of chronic diseases. If we cannot defend our body against such assaults the damage will add up and eventually cause disease. This is not to say that everyone in the world needs to do a detox or they will eventually become sick. This is simply a preventative measure because we know that heavy metals, pesticides, etc cause damage to our bodies so why keep them around longer then they need to be? Each person needs to listen to their own bodies. This is my first attempt at a detox, so we’ll see how it goes!

Here is my plan:
• Elimination of major allergens: no gluten, eggs, peanuts, dairy, soy and corn (keeping citrus and nightshade vegetables).
• No refined carbohydrates or added sweeteners (even natural sweeteners as they trigger my sugar cravings, I may add them in eventually). The only “sweet” I’m allowing is fresh fruit, which there are an abundance of and the dates in Lara bars.
• No grains the first week. This is my attempt to curve the sugar cravings – I’ll let you know if it works.
• No caffeine of any kind (this means no cocoa powder or decaffeinated teas and coffees).
• Addition of my special detox tea daily (hot infused overnight): chamomile flowers, licorice, burdock root, calendula flowers, dandelion root, oatstraw, hibiscus flower and alfalfa.
• Nettle tea infusions for added nutrition.
• Fresh vegetable juices (made with kale, carrots, celery, parsley, ginger).
• Probiotics, 40 CFU/day (I used Pharmax HLC intensive capsules).
• Yoga and exercise that make me sweat.
• 3 servings of cruciferous vegetables per day. I’ve been making large bowls of coleslaw, which I’ve been eating off of.
• Organic meats, only grass fed organic beef and pork only if I buy it from the farmers market.
• As much organic fruits and vegetables as possible.
• Lots of water!

It’s an ambitious plan I know, but I’m excited to finally have a go.

Strawberries!

2009-07-01T11:08:00.000-07:00

I spent last Sunday strolling the Ballard Farmer’s market. Being at the market is just about my favorite thing to do. I walk through the vendors with a permanent smile across my face. How could I not? I’m in nutritionist heaven. What I think I like most about the market is the people and vendors that frequent it. It’s a nice community of people, people who believe in supporting local economies and want to make a statement with their spending power. We give back to the people who grow our food by buying from them directly and standing up for their livelihood. I won’t go on anymore about my fondness for the market though I can and probably will in another post.

The market that day was particularly alive. It was the scent of sweet strawberries in the air that created this wonderful atmosphere. The beautifully ripe Washington berries were delicious. I bought 4 pints that I ate in about 2 days (What? You must!). The flavors were perfect on their own that there was no need to get fancy. I just sliced them up and indulged.

Berries are amazing foods. Their vibrant colors indicate that there is loads of good phytonutrients in there. Phytonutrients are a broad class of non-essential nutrients that fall under the even broader class of antioxidants. Antioxidants work to neutralize free radicals in the body, which cause damage to cells. Science doesn’t even know all the roles that these nutrients play. Even though these compounds are not “essential” for normal body functioning, I would argue that they are absolutely essential for optimal health. Why do you think health professionals are always telling you to eat your fruits and vegetables? We are not sure of all the mechanisms just yet, but we know that people who eat more fruits and vegetable are better off health wise. Strawberries are particularly health promoting due to a class of compounds called phenols. This gives the strawberries their striking red color. You may have heard of phenols in reference to red wine, but there are many different phenols found in fruits and vegetables, so it is not necessary to drink wine to get the benefits that are touted (sorry!). Some of the benefits associated with the particular phenols found in strawberries (anthocyanins and ellagitannins) are decreased inflammation, cancer prevention, protection against macular degeneration and rheumatoid arthritis. Is there any more of a reason to delight in your favorite fruits this summer??

The healing powers of food.

2009-06-02T19:54:00.000-07:00

Today I felt so lethargic...I can't quite put my finger on it. I was told - "It's the heat", as it is a whopping 80 something degrees in Seattle and the Northwesterners are melting. I myself absolutely love the heat. I grew up in New York summers and I have Mediterranean blood running through me, so, bring it on! What I think it was was a new herbal supplement I tried for my insomnia (1 in the countless I've tried - any suggestions out there?). I took 2 last night, since nothing seems to effect me at a normal dose. I sleep, but not restfully. I woke up feeling groggy and slightly soar from my workout yesterday. I just couldn't get moving - luckily I did make it to work, but with lots of yawns. When I got home I succumbed to a nap.

When I woke up the thought of opening my books to study for my exit exam in 2 weeks was appalling, so instead I decided to make a trip to the store. Funny how that lifted my mood! This is just one example of the healing powers of food. For me today, it was healing for my sluggish soul, but it can come in many different forms. I made the decision to make a nourishing meal and take time out to enjoy it, what can be more healing that that? The meal I prepared is definitely comfort food to me.

Hearty Bean and Veggie Fusilli

1 tablespoon olive oil
1/2 medium onion, chopped
1 tablespoon crushed red pepper
3 cloves garlic, minced
1 28 oz can can crushed tomatoes
1 tablespoon dried basil (fresh even better!)
2 teaspoons dried oregano (fresh even better!)
1 link sausage of your choice (optional)
1 15 oz can garbanzo beans
2 1/2 cups chopped dinosaur kale (spinach works well too)
1/2 lbs 100% whole wheat fusilli pasta
Romano cheese for topping

Heat the oil over medium high in a medium sauce pan. Add the onion and crushed red pepper and sautee the onion until translucent, about 10 minutes. Add the garlic and cook for a minute or two, until fragrant. Stir in the can of tomatoes, along with the basil and oregano. Meanwhile, boil the sausage in a small skillet covered and filled with water for about 10 minutes. Cut the sausage into pieces into the sauce. Let cook for 15 more minutes. Add the can of garbanzo beans and let cook for another 10 minutes. Add the kale and cook just a couple of more minutes. Cook pasta according to package directions, toss with sauce, top with cheese and walla! Serve this meal with a nice green salad to round it out and it is a complete meal.

After eating this meal, I felt a whole lot better. Get in your kitchen and give it a try!

p.s. - I apologize for the terrible picture, my camera broke and yes, I decided to use my camera phone.

Participation is fun :)

2009-06-01T13:47:00.000-07:00

I've sent out this blog to my family and friends, which is wonderful since many of them live about 3,000 miles from me (the gap will close soon, but now my new friends will all be scattered :( ) and it's a great way for them to peek into my world. My world right now consists of thinking about food virtually all of the time. I think writing about it too might help my compulsion to start food related conversations with people that don't care. But for the people who do (like my Aunt Fran, who asked me to talk about Acid Reflux), thanks for listening and reading my blog.

Now to the matter at hand. Acid reflux is caused by a back flow of stomach or intestine contents into the throat. This is due to loosening of the muscle in that area, which are usually tight and prevent back flow. What can you do about it? Well, food can definitely plan a role in the management of symptoms. Everybody is different, so you must listen to your body. Each person will have foods that trigger their symptoms. Some common foods are citrus or tomatoes. Be on the look out for your trigger foods. You should also be sure not to eat large, high fat meals, as these foods will stay in your stomach longer, giving the stomach more of a chance to churn and produce acid. A big recommendation is not to lie down for 3 hours after you have eaten. If you are standing or sitting, you're letting gravity do the work to keep what is in your stomach down. Avoid coffee, peppermint and spearmint, as these may make your symptoms worse by increasing the muscle relaxation. Alcohol also makes symptoms. Some camps of thought believe this to occur from a LACK of acid in the stomach, not an overproduction and recommend getting acids levels back up. This is by no means an exhaustive list, but just a few suggestions if you are suffering from acid reflux. Most importantly, eating a whole foods diet full of fiber is sure to be helpful.

Healthy food can be delicious too

2009-05-26T20:36:00.000-07:00

I often get odd looks from people who wonder what I'm eating. Granted, it's not everyday that you see someone eating a layered meal out of a mason or recycled glass jar. When people ask, I cheerily answer them, explaining what I'm eating in more detail than they probably care to hear and always ask "would you like to try some?" Most often I get a no, with a nervous laugh, but every once and a while I get a "sure, I'll give it a try" - brave souls.

This happened to me the other day at work. I was on my way to eat my dinner and was stopped by a coworker who wanted to know what I was eating. After going through the list of ingredients (I left out the seaweed, just in case...), I asked my question and got a yes! She got a fork and proceeded to try my concoction. She liked it! It is definitely a nice feeling, to have someone like the food you've created, especially when you don't expect them to like it. I think I need to give everyone a bit more credit. This was the dish that won her over, maybe you'll like it too. I created it out of what was in my pantry because I didn't feel like going to the store.

Layer 1:

Basic Quinoa (which I simmered with a bay leaf and julienne carrots)

Layer 2:

Garlic Sauteed Greens (I used kale, any green will do)

Layer 3:

Kidney Beans and Arame

½ cup dried arame

2 cans red kidney beans or 1 cup dried kidney beans soaked and cooked

3 tablespoons brown rice vinegar

2 teaspoons ume plum vinegar

2 tablespoons tamari

1 tablespoon fennel seeds

Soak the arame in cold water for 10 minutes. Meanwhile mix the beans, vinegars, tamari and fennel seeds in a medium size bowl. Add the arame and mix to combine. Let the bean mixture sit to absorb the flavors or serve right away.

Is it summer yet?

2009-05-26T20:21:00.001-07:00

It's about this time of the year that I start craving the tastes of summer. Especially the delicious fruits of the summer: sweet, tangy and irresistible. I'm taking a culinary skills class this quarter and we were focusing on cookies and cakes. Since making cookies was my first culinary loves, I decided to pay my old flame a visit. I insisted that I must find a way to incorporate black berries into cookies, this was the best way I know how!

Almond Lemon Blackberry Thumbprint Cookies

Cookies
2 cups whole wheat pastry flour
¾ cup ground almonds
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon sea salt
6 tablespoons butter, room temperature
1 cup rapadura or sucanat
2 eggs
2 teaspoons vanilla extract
2 teaspoons lemon zest
½ cup chopped almonds

Filling
1 cup frozen or fresh blackberries
2 teaspoons powdered sugar
2 teaspoons arrowroot

To make the cookies:
Preheat the oven to 350°. Combine flour, ground almonds, baking powder, baking soda and salt in a medium mixing bowl. In a large mixing bowl, cream the butter and sugar. Add the eggs. Add the flour mixture to the wet ingredients and stir to combine. Stir in the almonds. Roll tablespoons of dough to form balls. Place on greased cookie sheet and press thumb in center of cookie, creating an indentation. This is where the filling will be spooned

To make the filling: In a small sauce pan combine the berries and powdered sugar. Heat on medium-low until the juices start to come out. Make a slurry of arrowroot and 2 tablespoons of water and add to the mixture. Cook until it becomes thickened.

Spoon the filling into the center of each cookie. Bake for 12-15 minutes or until slightly firm when touched.

These cookies are delightfully refreshing bursts of sunshine, great with a cup of tea

A reminder to be mindful

2009-05-26T20:05:00.000-07:00

I turned 26 last week. I spent the day doing whatever I wanted, which included a delicious croissant from a local bakery, a day at the spa in the whirl pools, saunas and heated rooms, wonderful Korean food, a lamb burger with a microbrew and birthday cake. My life has been running on full speed for about 3 years now that I forgot what it was like to allow myself permission to just BE. Yes, I’ve had the occasional lazy days where I just couldn’t drag myself out of bed, so I did nothing – but my mind still was telling me “oh, this is bad; you have so much to do!” The difference with today is that I went in with the intention of doing nothing and the mentality that it all can wait until tomorrow (it helps that I’m coming to an end of school). How beautiful it was! I slept in, had casual conversations with loved ones and then spent some much needed alone time at the spa. I went to the Olympus Spa in Lynnwood, WA. I’ve never been to a spa before so I was a bit nervous. Turns out that spas are my thing: self-reflection, relaxation, being warm – all things I love and don’t get enough of. My favorite room in the spa was the sand room. It was a 150° heated room with sand that lined the floors. You didn’t step on the sand, it was covered with fabric, but you could still feel the sand beneath your feet. There was a sound machine with ocean sounds and I was relaxed enough to actually be taken away to the ocean, probably my most favorite place ever. I sat in the whirlpools and let my eyes glaze over as I felt the sensation of the small bubbles and jets and became memorized by the way the blue water looked as it was tossed about, forming white peaks.

I reflected on my life, but also the life of Americans, where this fast passed, stressful life is considered normal. Then on the life of others outside this country. This was a Korean Spa, so I could only assume that this is a normal part of their culture. People actually take time to engage in this tradition. I know that frequenting bathhouses, spas and saunas has a special place in many cultures. All and all, most other cultures have this slowing down built in. We Americans do not and it reflects with our eating style as well – fast. What do you think this eating does to us? Well firstly, our body is not in a relaxed state and this is where optimal digestion is achieved. When we are in a stressed state, certain body systems are compromised (digestion and reproduction included), so we are not getting what we should from our food, even the most nutritious foods. Another reason to slow down is for pleasure. Who can we truly enjoy if we do not slow down enough to taste? Having that break from normal life brought me back to what really matters, being happy and enjoying life! I hope that all of us can slow down enough to experience life :)

Taking that first step...

2009-05-18T17:27:00.000-07:00

Everyone who knows me knows that I’m not a morning person. You don’t start a conversation with me and most of all you don’t smile at me until I have woken up. But here I sit, 5 am, cheerily taking patient’s food orders in a windowless basement office of a hospital on 3 hours of sleep. Graduate school has turned me into a crazy person. One thing this job has taught me is that I am extremely productive between the hours of 5-7 am. Who would have known? Today I finished a paper AND most of a case study during those hours, with phone interruptions. Another thing that this job has taught me is that it is hard to eat healthy in a work environment. I knew of this before on some level, but with my new nutrition eyes, it has become all the more apparent. Food is a very highly personal and sensitive topic. It brings people together. It can also be the source of some anxiety and awkwardness. Have you ever been to a party where you politely decline that piece of cake or second helping (and just try doing this to your grandma – it’s near impossible!)?

So how do you deal with this and still keep your relationships in tact when you’re making a lifestyle change? Well, firstly, when you make the decision to commit to a healthier way of eating, you may meet opposition. Maybe you have a friend with whom you get ice cream with every Friday night or a partner who you eat extravagant meals out with. The nature of your relationship will change. Sit down and talk with everyone, one at a time. These people will need to know of your intentions and how committed you are to making these changes. Some of the people in your life might not be willing to support you. Just remember your goal – you are doing this for yourself, not them and their negativity will do no service for you. They may eventually come around. If the people in your life are willing to support you, brainstorm ideas together for activities you can do that are not surrounded by food. This can be a great way not only to do activities that you have wanted to do (see that band, visit that museum, hike that trail), but also to bond in healthy ways. It’s even better if you could get someone on board with you!

Though this is just the first step to start your journey, it is an important one not to miss. The support of your friends and family is an invaluable tool to your success. So like I have made adjustments and provisions to reach my goal of becoming a Dietician (5 am: seriously!?) we all need to make changes in order to reach our goals. Getting healthy is no exception. So take sometime to start in this affirmative way and you’ll be on your way to a healthier you in no time!

The start of something new...

2009-05-14T13:47:00.001-07:00

Welcome! So if you know me at all, you would know that I'm not particularly fond of writing. I was always the person that was good at math and science and neglected to develop my writing skills. So why do I want to start a blog you ask? Well, first let me say that I love challenges (and this WILL be a challenge - so bear with me as I get through this) and I'm a very opinionated and passionate person who wants to get what I have to say out into the world! My passion is nutrition. I've been on this journey officially for 4 years, but in all honesty, food has been a passion of mine as soon as I was able to taste. What I'm talking about is whole, nutritious food. The foods us humans ate before the advent of Doritos. So with this blog I not only hope to give you insight into my journey, but also to share with you new (and not so new) things that I learn about the food we eat. Feel free to ask questions and remain curious! That is what K is for Kale is all about!