Recipes, Recipes!

My laptop has kind of been on the fritz lately and it's really hard to update from my phone (half the time it won't post and I can't upload pics), but I'm back! And I have a couple recipes to share.

Mashed Cauliflower
Do you love mashed potatoes, but hate all the sugar, carbs, and empty calories? Mashed cauliflower is the answer for you...and it's SO easy to make!

Ingredients:
-one large head of cauliflower
-free range, organic chicken broth
-1/4 tsp black pepper
-2 cloves garlic

Method:
-remove all stems and leaves from cauliflower and cut into florets.
-bring to a boil in a medium saucepan with one cup (or so, depending on size of cauliflower) of chicken broth.
-add two garlic cloves and 1/4 tsp black pepper
-after it is boiling, cover and turn on medium heat for 15-20 minutes
-then drain broth, put cauliflower into food processor and blend until creamy adding drained chicken broth slowly if necessary (shouldn't be).


Baingan Bharta
This vegetarian Indian food staple is delicious all on it's own or used as a topping over protein. I love making a big batch of it and using it on different foods over the course of a week--it's great on chicken, light white fish, or over rice.

Ingredients:
-1 large eggplant
-2 T olive oil
-1 yellow onion
-1 jalapeno pepper
-1 1-inch piece of fresh ginger, minced
-1 15-oz can diced tomatoes
-2 tsp garam masala
-1 tsp cumin seeds (not ground cumin)
-1 tsp salt
-1 tsp turmeric

Method:
Preheat oven to 400. Slice eggplant lengthwise and sprinkle salt on the fleshy side. Rub both sides with olive oil and roast, skin side up for 25-30 minutes until tender. When the timer goes off, switch oven to broil and roast another five minutes until caramelized and golden.

While the eggplant is roasting, chop your onion, jalapeno (USE GLOVES!!) and ginger. Heat up the canola oil in a large skillet and add the onion. Saute for five minutes until tender then add jalapeno and ginger and saute another five minutes. Add spices and stir well.

When the eggplant halves have cooled enough, scoop out the flesh into a bowl and remove as many seeds as you can but don’t stress out over it. Then, add the eggplant and diced tomatoes to the onion mixture and stir together. Cook for five minutes.

Carefully ladle mixture into blender or food processor and process until smooth.

Eat Too Much Yesterday? Feel Like Crap This Morning?

We're all human, and we're not perfect. Sometimes your healthy eating habits are derailed by a holiday party, girl scout cookies in your office, or, like me, a superbowl party potluck! There was just so much good food that I had to try everything....at least 5 times. So what do you do the day after you overdo it? There's feelings of guilt, bloating, you name it...so how do we stop it?

1. Eat protein first thing in the morning. Usually when we overeat we tend to binge on carb-laden foods due to the seratonin kick we get from them. This starts a vicious craving cycle that needs to be broken ASAP. Incorporate some healthy fat into your breakfast as well to keep you satisfied. Try eggs with avocado slices or almond butter pancakes and a piece of chicken.

2. Get moving. You will feel better once you start exercising. Don't overdo it if you are really uncomfortable or have a terrible stomach ache...but do something to get your heart rate up and you will feel better--mentally and physically.

3. Have patience. Don't throw away your healthy lifestyle because of one over-indulgent night. Remind yourself of all your success and most importantly treat yourself with kindness. Don't force yourself to run for 2 hours--you will be miserable. Punishing yourself is never a good idea. In fact, every now and then a binge can be healthy for you as it changes up the calories you eat and can boost your metabolism! Don't use that as an excuse to binge all the time though! ;)

Omega 3s

Yesterday when I was at yoga I received the best compliment! A girl asked me what products I used because my hair "looked so shiny and healthy". At first I wasn't really sure she was talking to me because I've never been a fan of my hair--it's fine and wavy, which means its limp when I straighten it and if its the least bit humid, it's a frizzy mess. It never does what I want it to do and my whole life I feel like I've been fighting it. I don't think anyone has ever complimented me on my hair before, but it was so nice! I peeked in the mirror and lo and behold it really was super shiny. As I thought about what products I use...it's really nothing special. I switch around and basically use shampoo and conditioner based on scent. I started telling the girl what shampoo I was currently using, and then it dawned on me. It's all those omega 3s I take! I take 4 high quality omega 3 pills a day--for about a month or so now--and come to think of it, my hair is so much healthier looking, my nails are strong and don't break all the time, and my skin looks better than it has in years! Besides all of the awesome heart health benefits, taking omega 3s will most certainly improve your overall appearance. I currently use Innate Choice Omega Sufficiency Gel Caps. For the longest time I shied away from omega 3 pills because of the nasty fish taste. When my CrossFit coaches told me about Innate Choice they assured me that there was no fish taste at all because a high quality omega pill won't taste fishy. The ones that have that taste haven't been purified well are are shitty quality. I took the risk and paid 35 bucks for the bottle, and they were right! No bad taste whatsoever. The old saying holds true--you get what you pay for!

In addition to my supplements I eat a lot of flaxseed meal, tuna, walnuts, and omega 3 enriched eggs. Try to find as many food sources of this heart healthy fatty acid to improve both your cardiovascular health as well as appearance!

How Often Do You Need To Workout?

I get asked this question a lot. Unfortunately I think a lot people are really hoping my answer will be "Oh, once or twice a week and you will see great results!" Sorry, but that's just not gonna cut it. Move your booty every single day. Do something--anything!--active every day. This doesn't mean you need to run a marathon every day or wear yourself out and run your muscles ragged. Remember, you can't go all out every day--that is not healthy. Your muscles need time to recover and repair so incorporating some vigorous exercise combined with gentler movements like hatha yoga, stretch classes or walking is an ideal balance. Once it becomes a habit to be active more often, you will start to see and feel changes. Carrying groceries will become easier. Holding your child will not feel like such a strain. Walking up the stairs won't make you winded. Trying on jeans or a bathing suit might not be so horrifying anymore. Little changes over time will help boost your confidence and strength, and before you know it your abs will be a little more toned. Your thighs might feel a little looser in your jeans. That muffin top might just not be there anymore! Instead of focusing on what you feel like you have to do, try to find something that you enjoy so that exercise becomes a fun, enjoyable part of your life. Go for a run with your dog, a walk with your spouse, bowling with your kids, tennis with your friends...start an intramural soccer or basketball team with your coworkers, try a yoga class...there are limitless options! Just get creative, and get moving :)