Happy Thanksgiving!

Turkey

Wow….that came fast, right?   Here are some great and healthy tips for better eating during the busy holiday season that is bursting with things to eat.

1.  Whole Food.  The best way to get the most nutrients and the fewest additives is to eat food that is whole, fresh, seasonal, local, unrefined, and unprocessed.

2.  Plant filled.  Restructure your dinner plate to accommodate plant based foods as the main focus.  Try to eat a variety of colorful fruits and vegetables along with beans, nuts and seeds.  Make the protein less of a focus, or not at all.

3.  Healthy Fats.  Fats are high in calories but essential to your diet.  Healthy fats often come from whole foods such as nuts, seeds, and avocados.  Choose these and try to stay away from high calorie, low nutrient extracted oils.

4.  Nutrient Dense.  Focus your diet on foods that contain a high nutrient per calorie ratio.  Fresh greens, produce and dense grains like lentils, quinoa fit the bill perfectly!

Have a great holiday and enjoy all your favorite treats but in moderation.  The rest of the time eat more healthy and all this stuff will balance itself out.

fresh fruit

Ripe-fresh-fruit

Eating fresh fruit is healthy!  We all know it but do we always eat a lot of it?  The answer (if you are like me) is probably NO!  Here are  some easy tips to get you and your family to eat more healthy fresh fruits.

Snack smarter.  Try to encourage healthy eating with a bowl of fresh mixed berries, sliced bananas, apples, peaches, plums, pears, etc.  Increase the appeal by pairing it with a delicious cashew dip.  Soak cashews in water for about 4 hours, drain, then mix in a blender or food processor with dates, water, and vanilla.  Yummy!

Add a twist to you favorites.  Instead of PB&J try almond butter with date paste.

Mix your own.  Make your own blend of dried fruits, nuts and seeds for home-made trail mix…it’s great on the go!

Even dessert can be better and healthier with some fruit.  Try mixed berries, sliced pineapple or orange slices on your favorite deserts instead of whipped cream.

And don’t forget…healthy snacks do NOT spoil dinner like traditional sweet treats will.  So go ahead and eat more fruit starting NOW.

Who Knew?

 

 

 

 

 

 

 

 

The first astronomers thought they could keep time by following how long it took the sun to go from one high noon to the next.  However, they soon realized the sun is not a good time keeper because the length of time it takes to do this changes with the seasons. The Earth is tilted as it moves around the sun.  It rotates around the sun every 365.25 days and spins on its axis once every 24 hours.  The Earths axis, a line extending from the Earths north and south poles is tilted 23.5 degrees.  As the Earth reaches a particular point in its orbit about the sun, the northern hemisphere tilts towards the sun while the southern hemisphere tilts away from it.  The imaginary line that divides the Earth into the northern and southern hemispheres is the equator.  Massachusetts is in the northern hemisphere.  The season when we are tilted toward the Sun is our summer.  During our summer, the daylight lasts more than 12 hours because the sun is at it’s northernmost position from the equator.  During winter, daylight lasts less than 12 hours for the north because the sun is at its southernmost position from the equator.  The farther north from the equator you are, the shorter the daylight hours.

Stretch

stretching

I thought it was only for when I wake up, or before or after I run?  No?   Why should I stretch all day?

If you have an exceptionally tight area in your body, like your hamstrings or shoulders, I give you an A-plus for stretching after your cardio or strength training. Unfortunately a few minutes of stretching once a day is not enough time to really loosen those chronically inflexible areas. It is important to take the time to stretch and lengthen those troubled tight zones at least a few times a day.

Try to incorporate stretches into your daily routine at least three times. Why not take a stretch break along with your coffee breaks?

Don’t overdo it and if you feel pain stop the stretch immediately.  For this or any other exercise routing please consult your physician or expert for advice on proper form and safety.

Delicious!

Leek fritters with minted yogurt……yummmmmmmmmm……

Post image for Summer CSA Recipes: Leek Fritters with Minted Yogurt

3-4 Leeks
I bunch Spinach
¼ cup Olive Oil
1 tsp Kosher Salt
1 cup Flour
2 Eggs
½ stick Melted Butter
½ cup Milk
1 tbsp Baking Powder
1 tsp Coriander
1 tsp Cumin
¼ tsp Cinnamon
1 pinch Clove
¼ tsp Chili Powder
1 tsp Red Chili Flakes

1 cup Greek Yogurt
½ cup Chopped Mint
½ cup Chopped Parsley
2 cloves Garlic
Juice from 1 Small Lemon
½ tsp Salt

Start by making the sauce. The flavor gets better if it sits while making the fritters. Combine the yogurt, mint, parsley, garlic, lemon juice, and salt in a food processor until smooth. Cover with plastic wrap and reserve for later.

Remove all of the dirt from your produce. Chop the leeks and spinach into thin, half-inch pieces. Heat a large frying pan with olive oil and sauté the leeks with salt until soft. Add the spinach and heat until wilted. Set aside to cool. In a large mixing bowl combine the flour, eggs, butter, milk, and baking powder with a whisk until smooth. Stir in all of the spices and cooled greens until evenly combined. This is your batter, fry them up just like little pancakes until golden brown on both sides. Serve warm with the minted yogurt sauce. Enjoy!

YOGURT!

YogurtYogurt is very versatile, but maybe you need some new ideas?  Try these:

1. Boost your breakfast. Eat it straight with your favorite fruit as usual, OR spread on toast instead of cream cheese or butter!

2.  Use in Salad Dressing.  Add oil, salt, pepper, cider vinegar or shallots and have an instant creamy dressing for your favorite salad.

3.  Replace your mayo.  Lighten up chicken salad, dips or spicy crab salad on toast.

4.  Try in a marinade.  Yogurt has built in enzymes that break down proteins and tenderize meats and fish.

5.  Just add a Dollop!  To almost anything yogurt is a great accent as a finishing touch…try it on roasted veggies, grilled meats, eggs or sauteed greens.  Mix in toasted spices, chiles, or fresh herbs to boost the flavor.

6.  Swirl into soups.  Add creaminess and body to any soup.  Stir in some Greek yogurt right before serving.

7.  Creative Appetizer or Dessert.  Greek yogurt, sliced fruit ( figs are awesome) top with honey and toasted pine nuts….YUMMY!

Be creative and enjoy….

Massage, then Sports, then more Massage!

SportsMassage

What is sports massage?  Why is it so popular?  Well, there are many reasons actually.  Sports massage can be traced back to the early Greek Olympics.  The Olympians were massaged vigorously before and after the events to improve performance in the games.

How do we kn0ow this works?  In the United States Jack Meagher is thought to be the father of present day sports massage.  He and his team massaged horses before and after their races improving performance measurably.  The assumption being horses don’t look forward to massage. They don’t know it is beneficial, therefore the improvement could not be psychological as it might be in humans..  Interesting, right?

These days sports massage refers to pre-event or post-event massages focusing on the muscle groups vital to the particular event; running, cycling, swimming, etc.  What are the benefits?

  • Increased blood flow
  • Increased joint range of motion, flexibility
  • Increased sense of well-being; relaxed
  • Decreased muscle tension
  • Decreased recovery time
  • Decreased chance of injury

I would encourage a fantastic sports massage including some stretching before or after your next athletic event.  We work with dancers, marathon runners and more!  We would love to work with you.