Mangos are totally worth including in your diet! This paisley-shaped sweet yet tart fruit contains about 25-40% of your daily vitamin A needs, natural antioxidants (vitamin C + E), and a low glycemic index. A cup is 100 calories with 3 grams of fiber and 1 gram of protein. Dump them in a salad, make a sauce with them, add them to yogurt or smoothies, or have them as a start to an awesome morning! #cancun #mangoseason #mango #bushwick #bushwicknutrition
1)Preheat oven to 375 degrees. 2)Combine wet ingredients in large bowl, adding bananas last. 3)In another bowl, combine dry ingredients. 4)Pour into loaf pan greased with coconut oil. Bake for 40 minutes. 5)Garnish with a few walnuts and chocolate chips. #bushwick #bushwicknutrition
Dry ingredients: 1 cup whole wheat flour, ½ cup oats, ½ cup walnuts, ¾ tsp baking soda, and ¼ cup of dark chocolate chips.
Wet ingredients: ½ cup coconut oil, ½ cup maple syrup or Agave, 1 tsp vanilla extract, 2 eggs, and 2-3 ripe bananas.
Yes, I know… Galacto-what?!A galactogogue is a substance (usually, food or herb) that increases milk supply or promotes lactation. The following are some foods and food groups that boost milk production. Remember to keep in mind the other breastfeeding dietary tips as well!
Whole grains and complex carbs. Carb-rich foods aid in the production of serotonin, a hormone that produces relaxation. Whole grains (brown rice, quinoa, amaranth, millet, buckwheat, etc), whole grain bread, whole grain pasta, sweet potatoes, beans, and lentils are key, especially at night. Brown rice and oatmeal specifically lead to the production of oxytocin and prolactin, hormones involved in breast milk production.
Foods that have phytoestrogens. Top sources are soybeans, flaxseeds and their derivatives (nuts, oils, seeds, and herbs). Remember to choose whole, unprocessed sources, especially when it comes to soy. Other rich sources are: hummus, garlic, mung bean sprouts, winter squash, dark leafy greens like collards, green beans, broccoli, asparagus, dried fruit (dates, apricots, prunes, figs), and tree nuts (pistachios, almonds, cashews).
Emphasize L-Tryptophan rich foods. L-tryptophan stimulates the production of prolactin, a hormone involved with milk production. Choose foods such as turkey, chicken, soybeans, tuna, shrimp, salmon, milk, cheese, cow’s yogurt, beans and cashews.
Essential fatty acids! The only sources of omega-3 fatty acids your baby will get are from what you provide either through supplement or breast milk. Best source of omega-3 fatty acids are fatty fish, flax, walnuts, and cod liver oil.
Teas. The following teas have herbs that aid in milk production. It also helps with keeping you well hydrated!
Mother’s milk tea containing milk thistle, fenugreek, and fennel, all natural galactogogues. Do not take fenugreek in large amounts since it may cause gastrointestinal distress or low blood sugar.
Red raspberry leaf tea promotes general women’s wellness related with periods, pregnancy, easing labor and delivery, and lactation.
Always seek the advice of your physician or other qualified health provider (lactation consultant) before taking any dietary supplement, as some may not be healthy for you.
Breastfeeding is no joke. It’s hard work! There are many things to consider, an obvious aspect being your diet. The following are a few dietary tips that have been helpful and, especially, not overwhelming to follow. In part II, I will talk about specific foods/herbs that help produce more milk.
1) Make sure YOU are following a healthy, balanced diet for YOU.
Rest assured, your baby will probably be getting the best of what you are eating regardless of your momentary dietary lapses, but if you are not eating enough nutritious calories or eating junk food all the time, your body may pull on your reserves and eventually become depleted.
2) Listen to hunger cues.
Most women who are breastfeeding need about 300-500 more calories daily than moms who are feeding formula.. Counting calories is not the solution. Instead, listen to your hunger cues and eat balanced, whole-food meals rather than nutritionally void foods. If you feel you are eating too much, reduce portion size and have smaller, more frequent meals.
3) Drink enough liquids - especially (you guessed it) water!
A good rule of thumb is to drink about half your weight in pounds in ounces. Meaning, if you weigh 155 pounds, drink 77.7 ounces per day, which translates to almost 10 cups per day (1 cup = 8 ounces).
4) A word on caffeine.
A daily cup or two of coffee is fine, but too much caffeine can interfere with your baby’s sleep or make him/her fussy, cranky, or irritated – making for an unhappy and exhausted mom. Caffeine is harder for babies to break down and therefore lingers in their system for longer. Caffeine is also found in sodas, chocolate, teas, energy drinks, and over-the-counter medicines. Keep caffeine intake to 300mg or less.
5) Limit alcohol.
One drink a day is probably okay for breastfeeding, but no more than that.
6) Rest & relax.
As much as feasible, considering you need to breastfeed every 2-3 hours! Rest and relaxation supports breast milk production.
7) Nurse frequently.
Breastfeeding is definitely a case of “the less you use it, the more you lose it.” Nursing frequently will aid the production of milk through stimulation of the adequate hormones. So, get to it!
8) Do not avoid foods altogether if you don’t need to.
Avoiding certain food groups can cause nutritional imbalances i.e. avoiding dairy leads to calcium deficiency. If you are thinking of limiting your diet in this way, speak to a dietitian or health professional. In the meantime, a few things to keep in mind:
All babies are different. Even though there are generalities on what babies can tolerate, not all babies react the same way. Therefore, observation is key. If you notice that a food causes discomfort, it’s important to 1) avoid and 2) find an adequate nutritional replacement. Some foods to keep an eye out:
- Chocolate (caffeine, remember?); Spices (garlic, curry, chili pepper); Citrus fruits and their juices, like oranges, lemons, limes, and grapefruit; Gas-producing veggies (onion, cabbage, garlic, cauliflower, broccoli, cucumbers, peppers, Brussels sprouts) or legumes (beans, lentils); Foods that can cause a laxative effect like prunes, figs, pineapple, raspberries, blackberries; Peppermint tea; Parsley; Alcohol
Check your family history for allergies and/or top allergens. The “Big 8” food allergies are a good place to start. Look at peanut, tree nuts, milk (especially cow), egg (egg whites), wheat, soy, fish, and shellfish. Again, observation is key.
Stay clear of added contaminants. Pesticides, insecticides, mercury, artificial sweeteners, and other chemicals are not good for you or the baby. Make sure to:
- Choose produce from the Clean 15 list and/or purchase organic local, and/or seasonal produce when choosing from the Dirty Dozen list, which has the highest amount of pesticide residue.
- Eat from glass not plastic containers.
- Choose fish low in mercury and stay within 12 ounces of quality fish a week. The Monterrey Bay Aquariums Consumer Guide is an awesome tool to help you pick the best fish choice.
- Choose lean meats and/or remove the skin since chemicals are stored in the fat.
Protein bars are the perfect way to refuel post-workout and can easily be eaten as a to-go meal when you’re crunched for time. Skip the highly processed grocery store versions and whip up a batch of your own. This no-bake recipe is easy enough for even the most novice chefs. These bars are high in protein, gluten free, raw and vegan.
Everyone has an “issue" during pregnancy - that one symptom or side effect that nags at you for ten months. The most common complaints include nausea, unending fatigue, uncomfortable heartburn, or a soul-crushing sluggish colon. As you may have guessed, I experienced the latter….
During pregnancy, digestion slows down, way down. Not only are your intestines being physically displaced, but the increased hormone progesterone acts as a smooth muscle relaxant making regular contracting motions slower and less effective. Thus making it harder to move stool through the colon. Your body does this in order to properly nourish the baby and avoid bypassing his/her needs - pretty cool… for the baby.
My hope is that the tricks I’ve learned will you help you avoid this particular “issue”. If you are already prone to constipation, it is a good idea to brace yourself.
How To Manage Constipation During Pregnancy (or anytime!):
1) Hydration is key. If you are pregnant and constipated, water is your best friend. Water (some believe warm water, specifically) can help kick start a sluggish bowel. If you choose to add fiber to your diet, water becomes even more necessary since you need to increase fluid intake even more with fiber.
2) Two magical words: Stool Softeners. Stool softeners are NOT the same thing as laxatives. They shouldn’t entice your bowels to contract or give you that crampy feeling you get from laxatives. They simply pull water into your colon to help make the stool softer and more efficient as it moves comfortably through your digestive system . I prefer taking the supplement in capsule or tablet form with 1-2 full glasses of water. I recommend 200-300mg per day of the active ingredient - ducosate sodium, look for it on the back label.. Although it is suggested you take it at bedtime, I personally take it around 6 pm. It takes about twelve hours to kick in and you need to drink a lot of water after. Play with timing and you’ll find what works best for you.
3) Eat prunes and other sources of insoluble fiber. Insoluble fiber particularly helps with constipation. Try to include at least 2-3 sources a day. Some of my favorite sources: blackberries, beans, bran, bulgur, coconut, cashews, fruit with the skin (apples, pears), figs, lentils, prunes, quinoa, spinach, raisins, and raspberries.
4) Say yes to healthy bacteria! Taking a daily supplement and/or food source containing healthy bacteria will help your digestion and your immune system immensely. As for food sources, include fermented and cultured foods. If you choose to add a supplement, Nutrition Now PB8 (pictured), Jarrow Dophilus EPS, Nature’s Bounty Ultra Probiotic 10, or Ultimate Flora Adult are my go-to recommendations.
5) Don’t just sit there - squat! It’s been proven that squatting on the toilet streamlines defecation (makes it easier for stool to move through your digestive system) and reduces hemorrhoid risk. Check the research for yourself, or better yet, give it a try!
6) Drink hot teas. Gentle teas like peppermint and ginger can be enjoyed on a daily basis, but sometimes laxative teas come in handy. Get Regular by Yogi or Smooth Move by Traditional Medicinals use herbal laxatives that aid in contracting your bowels. Do not use for more than 2-3 days at time.
7) Sometimes you just need a salad. Make sure to buy a variety of dark leafy greens and non-starchy vegetables, and chew well to avoid bloat.
8) Iron Be Gone! Most ,if not all, prenatal vitamins have iron. Unfortunately, iron is constipating, especially in the amount provided during pregnancy, which can be up to three times more than the recommended intake! If you are suffering from constipation, make sure to choose Gentle Iron (usually the active ingredient is Iron Glycinate).
9) Magnesium. This mineral aids in drawing extra water into your bowels stimulating peristalsis (bowel contractions). I didn’t find it very helpful, but some people swear by it. I would suggest starting with 250-300mg.
10) Last resort: avoid grains. Even though some grains have a ton of fiber, they can also be very binding. Avoid grains, breads, and cereals for a bit and only include legumes (beans and lentils) for a few days. Most importantly, listen to your body and how you feel.
At the beginning of the New Year, our nutritional goals become clearer and we feel the need to “reboot.” Cleansing is nutrient-dependent. So, therefore, some of the juice cleanses that seem so alluring are not necessarily addressing your cleansing goals, because they don’t include the necessary nutrients.
In addition to a proper diet, a gentle cleansing routine includes staying well hydrated, keeping your bowels functioning properly and moving (even better, sweating!). Learn more by reading Bushwick Nutrition’s take on Detoxification.
The recipe includes nutrient-dense vegetables (high in selenium, sulfur, antioxidants, fiber) and lean protein (packed with detoxifying amino acids such as glutathione). It’s also hydrating and includes nutrient-packed herbs and spices. This recipe will give your body a chance to REBOOT in 2015!
Usually, the base of my granola are old fashioned rolled oats, but I wanted to switch it up, so I used puffed quinoa. You can either purchase it or make your own. One cup of puffed quinoa has about 110 calories per cup, 3 grams of protein, 3 grams of fiber, no sugar, and a little over one serving of carb. Not bad at all! This granola can be served on top of yogurt, as a topping for whole wheat pancakes or French toast, as added crunch to peanut butter spread on toast, or on top of some frozen yogurt for dessert! It’s much lighter than oat-based granola and is also naturally gluten free!
Ingredients:
3 cups puffed quinoa
3 TBS olive oil
2 TBS Agave nectar
½ tsp salt
1 tsp pumpkin spice blend
1 tsp vanilla extract
2 TBS flax seeds
2/3 cup of nuts- in this case I used pistachios and peanuts
8 prunes, finely chopped
Instructions:
1. Preheat oven to 300F.
2. Mix oil, Agave, vanilla, spices, and salt in a large bowl.
3. Slowly add flaxseeds and puffed quinoa to the bowl. Mix well, until quinoa is fully coated.
4. Spread out granola onto a parchment paper or baking dish and bake for 7 minutes.
5. Stir well, add nuts and prunes, and bake for another 10 minutes or until quinoa is golden.
It’s the beginning of the New Year and people are talking resolutions. I personally don’t love the word resolution, which is literally defined as a firm decision to do or not to do something, because it implies the constant use of willpower and even though it addresses WHAT you want to change, it never addresses HOW you are going to change. In my book, that is a recipe for failure, and no one wants to start off the year like that! So instead, I want to talk about habits. A habit is an acquired, almost involuntary, behavior pattern. Once you instill some healthy habits into your daily routine, you can reach your goals A LOT easier.
The habits mentioned below help me tremendously. Depending on your goals, your list may look a little different and that’s great! Just remember that in order to build a new habit or break an unhealthy habit, it takes time, about two months more or less, so be patient. The first step is to build awareness of those habits so you know what you need to change. Then you can plan appropriately to make that habit stick.
1.Analyze your plate. I found that by analyzing my plate, I would ensure I had all the essential nutrients I needed and avoided those excess calories. Here’s a quick how-to:
You want to make sure your plate has A) enough non-starchy veggies (about half the plate or bowl); B) A good source of protein - veggie or animal-based; C) A fistful or less of a whole grain carb; and D) A thumbs worth of a healthy fat. If you constantly analyze what you are eating, you’ll see what you are lacking or overindulging in and be able to positively revamp your plate.
2. Don’t forget, that we eat with our eyes too. One of the most common resolutions is to lose weight. With that goal comes the inevitable portion shrinkage, which can be extremely depressing. Use nutrient dense, low-calorie foods to your advantage to make your plate LOOK like it has more than it really does. Add bulk to your plate by including non-starchy veggies to your salad, think layers of zucchini and squash instead of pasta, more veggies and beans instead of potatoes or grains, and drinking naturally low-calorie drinks. Satiate your eyes as well as your stomach.
3. Fix it at the next meal. Accidents happen, and so do cupcakes, happy hour cocktails and skipping the gym. The goal is not to expect perfection, but to avoid berating yourself when slip-ups happen. Feelings of guilt can quickly spiral into a complete shutdown of your healthy lifestyle changes. My advice is to savor the treat and then hit the reset button. Don’t let one slice of pizza lead to the whole pie. By forgiving yourself for your occasional indiscretions and moving on with your healthy living plan, you can vastly increase your chances for permanent success. You can always fix it at the next meal!
4. Read labels. The food industry isn’t as forthcoming as it should be, but they have provided us with the nutrition facts label. Use it! If you learn that your favorite box of cookies has 10 servings in the box and each serving is 340 calories, you may be inclined to have only one portion at time (not three!) or switch indulgences all together. I cannot stress how important it is to read ingredients. If sugar is mentioned in five different ways, it is a clear indicator that the food you are eating is low quality. When it comes to reading food labels, knowledge is definitely power.
5. Be consistent. Like my colleague and friend, Matt Sauerhoff from the LIV Method, stated in his last newsletter, “Consistency is the secret to success. In order to be successful you must realize that it is the small steps taken everyday that add up over a lifetime!” Small changes to your diet and exercise routine have a large impact on your health. Nixing that daily bagel for two pieces of whole wheat bread not only saves you an average of 160 calories a day, but it also eliminates that sugar crash that comes after having too many carbs at once. Walking those extra 15 minutes to the next subway stop burns a few more calories, but it also improves your circulation, energy, and blood sugars for the rest of the day. If you STAY CONSISTENT and build these small changes over time, you will create new long-lasting, healthy habits for life!
6. Hydrate and Sleep. Making dietary changes is hard enough, but when you don’t properly hydrate or get enough sleep it becomes even harder. We are made up mostly of water, we need water for all functions in our body, water improves our skin, bowels, headspace, cravings, appetite, and cleansing power. We also need about 7-9 hours of sleep nightly (or at least quality rest) to help our body rest, our hormones to balance, and, most recent research states, for our weight to stabilize. Two words: hydrate + sleep.
7. Be a little kinder than is necessary. I recently read the book Wonder by R.J. Palacio, and among the many valuable lessons in the book, this simple one was the most impactful. Be kinder to others but also to yourself. The results you want will come in time, but enjoying the process will only make it that much sweeter.
Happy, healthy 2015!!!
Written by Alanna Cabrero, MS, RDN, CDN. Edited by Tamara Cabrero.
I’m not going to lie, seeing my body change so drastically throughout my pregnancy has been difficult, even though I know that all these changes are necessary for the development of a healthy baby.
Did you know that about one third of the weight gained during pregnancy is fat? Your body does this on purpose! This storage of fat is most prominent during the first and second semester. Fat is stored opposite the growth rate of your baby, which is rapid during the last half. Stored fat provides a reserve of calories for you and your baby to use during the last few weeks of pregnancy when you may not be able to keep up with the nutritional needs of the baby. As you get bigger, it gets harder to eat large, heavy meals.
Just how much weight are you supposed to gain?
The first step is knowing your pre-pregnancy weight. Based on your weight before the baby-weight gain, you’ll know your projected target range. On average, a person should gain 1 pound every month during the first trimester. During the second and third trimester, you should gain about 3-4 pounds a month.
Pre-pregnancy weight Recommended weight gain
Underweight (BMI < 18.5) 28 to 40 lbs
Normal weight (BMI 18.5 to 24.9) 25 to 35 lbs
Overweight (BMI 25 to 29.9) 15 to 25 lbs
Obese (BMI 30 or more) 11 to 20 lbs
Weight Breakdown:
Baby 7-8 pounds
Placenta 1-2 pounds
Amniotic fluid 2-3 pounds
Uterus 2 pounds
Increased blood supply 3-5 pounds
Fluid, fat, breast tissue 10 pounds
Total: 25-30 pounds
How To Manage Your Weight
I found the following suggestions helpful during those growing months.
1.) Cravings are very telling. Pay attention to your body. During my fifth month, I craved dairy like never before! I actually had my first glass of milk in years. That said- choose wisely. Caramel toffee ice cream does not provide the same nutrition as kefir mixed with berries and a little honey. Select nutrient dense versions of your cravings. Usually it satisfies the craving just fine!
2.) Stay away from refined grains and added sugars. These are not only going to be empty calories leading to excess weight gain, but they also exacerbate what is called “pregnancy brain.” This fogginess can be worsened by foods that spike and lower our blood sugars.
3.) Enjoy small, relatively frequent meals and snacks. As I mentioned in my previous pregnancy post, you are only supposed to eat 150-200 calories more during the first trimester, and about 300 calories during the second and third. That’s not a lot! It’s equivalent to an additional snack or small meal per day. I know that hardly seems fair, but frequent smaller meals can help you feel like you are having more food that you actually are.
4.) Stay active. I realized around week 22 that my back was achy and my legs would get wobbly every time I would go up the stairs. This was new and not the norm! I realized that the additional weight was taking a toll on my body. So, I started working out with a prenatally certified trainer, Diane Giresi, CPT. Just one session a week has done the trick! A lot of squats, TRX movements, and planks have helped me with the weight progression. Exercise improves circulation, decreases fatigue, and helps you retain lean muscle - all of these things will help with a healthy delivery and the recuperation of your body post-pregnancy.
Recommendation: Do not start a new exercise routine during pregnancy. Get approval from your doctor on what you can and cannot do. In general, it is recommended to keep some kind of exercise regimen. My goal is to work out 3 times a week (for at least an hour) and walk as much as possible!
5.) Monitor your weight. Even though your doctor will be checking your weight at each visit, I suggest keeping track on your own even if it’s getting on the scale once a week. At the beginning, you are seeing your doctor once a month, and trust me, a lot can happen in just one month of pregnancy!
Stay tuned for the next post: Pregnancy & Digestion.Boy, do I have a lot to say about that!…
Give this recipe a try! It’s perfect for this wintry season. It’s a perfect mix of protein and carbohydrates. You can “cook once and eat twice” saving yourself time and energy for the long week ahead. Oh, and it’s quite simple to make!
This dish has all the benefits of a balanced, protein-packed, energy boosting meal. It’s an excellent way to replenish both protein and carbs after working out. Plus, this recipe is easy to make into a vegetarian option by omitting the ground turkey.
Approximately 80% of our food supply has some form of hidden or added sugar! With that statistic, it’s no surprise that even healthy foods (or what we think of as healthy foods) have hidden sugars.
The American Heart Association recommends no more than 6 to 9 teaspoons for women and men, respectively, a day.The average adult is having 3 to 4 times more sugar on a daily basis!
The World Health Association takes it a step further and recommends that no more than 5% of your calorie intake should be from added sugars. Therefore, a person consuming 1500 calories a day would be entitled to 4.7 teaspoons or sugar packets of added sugars per day whereas a person with a 2400 calorie diet could consume about 7.5 teaspoons of added sugars per day. Regardless, our intake is definitely more than the recommendations.
Keep your eyes open for the following “healthy” foods:
1. Whole grain cereals or granolas. If you are not careful, ¾ cup can be up to 16 grams of sugar (about 4 teaspoons).
BN Tip: Don’t choose cereals that are described as crunchy, crispy or with clusters. I prefer muesli over granola, since it’s not coated with sugar. Try Bushwick Nutrition’s version of a healthy granola.
2. Flavored yogurt. Yogurt naturally has sugar called lactose, but it’s the added sugars that come with the “fruit” or “vanilla” yogurts that are the killer.
BN Tip: Check the ingredient list for added sugars such as high fructose corn syrup. Even children’s yogurts like GoGurt have up to 3 different types of added sugars! Choose Greek yogurt since it has double the amount of protein and add whole fruit yourself.
3. Tomato sauce. In order to counter act the acidity of the tomato products, tomato sauce has become one of the condiments with the highest amount of sugar. One tablespoon has about 1 teaspoon of sugar.
BN Tip: Read the ingredients, monitor your portions, or even better, make your own!
4. Peanut butter (or any nut or seed butter). Brands are still adding sugar and/or oil to make the nut butters smoother, but definitely not healthier.
BN Tip: Peanut butter should only have peanut and salt. Keep it simple.
5. Breads. You’ll be surprised to know that even “whole wheat or high fiber” breads have added sugars, usually in the top five ingredients. A slice has around 1 teaspoon of sugar. Sugars are added to increase shelf life.
BN Tip: Check labels before buying, purchase local or consider baking your own.
Start breaking the sugar habit. Stop eating “healthy foods” that have way too much hidden sugars.
Written by Alanna Cabrero, MS, RD, CDN. Originally posted on NYHRC Social Media.
Pumpkins aren’t just for carving at Halloween! The flesh of the pumpkin, both fresh and canned, is a great source of fiber, potassium, magnesium, vitamin C, and especially vitamin A - a powerful antioxidant that improves your skin and provides immune support.
The phytosterols found both in pumpkin flesh and seeds, commonly known as “pepitas”, have also been linked to heart health and cancer prevention. Pepitas are packed with healthy fats, fiber, iron and protein. They also have tryptophan, which helps release serotonin that balances your mood.
Pumpkins are extremely versatile, their natural sweet taste can be used for spicy or savory dishes, and pepitas add an amazing texture to any plate!
Recipe 1) Homemade Pumpkin Puree. Making your own puree couldn’t be simpler, and it gives you the full benefits of the pumpkin, including the seeds! First take off the stem, slice in half, and roast at 400F for about 30 minutes or until the skin is tender. Once cooled for an hour, scoop out the insides and blend or process until smooth. It couldn’t be easier!
Recipe 2) Get Your Seed Power On! Want a quick snack that packs a healthy punch? Mix pumpkin seeds with your favorite flavor (sea salt, cinnamon, ginger, red pepper flakes, or parmesan) and roast at 350F for 30 minutes or until golden brown, and enjoy! Add “pepitas” to homemade granola. Check out one of Bushwick Nutrition’s old time favorite granola recipe, and just switch the walnuts for pepitas!
Recipe 3) Make fluffy pumpkin pancakes with pumpkin seed garnish. You don’t have to sacrifice your favorite foods to appreciate all the health benefits that pumpkins offer. Mix dry ingredients (whole wheat flour, baking powder, salt) in a large bowl. Add cinnamon, nutmeg, clove or any spice you like. In a separate bowl, mix pumpkin puree (unsweetened or better yet, homemade!), milk, egg, and vanilla extract. Add to dry ingredients; stir just until moistened. Pour ¼ cup-sized pancakes and garnish with a little maple syrup and toasted pumpkin seeds. Add a scoop of whey protein for a protein boost!
Ingredients:
1 cup whole wheat flour (I used white whole wheat flour)
2 tablespoons brown sugar
1 tablespoon baking powder
¼ teaspoon salt
Spices: ½ teaspoon cinnamon, ¼ teaspoon nutmeg, ¼ teaspoon of clove or more!
1 cup pumpkin puree
1 egg
½ cup milk or milk alternative
1 teaspoon vanilla
Recipe 4) Enjoy a delicious Thai-style pumpkin soup. With the right ingredients, soups can be quick, simple and delicious. Red curry paste, vegetable broth, pumpkin puree and coconut milk make for a delicious Thai-inspired soup. Garnish with coconut milk, sliced red chili pepper and cilantro. If you want an added nutrition punch (or crunch), add roasted pumpkin seeds! Recipe from Foodie Crush.
Recipe 5) Roast pumpkin squares. Pumpkin is a great substitute for a starchy carb! Roast at 400F degrees for about 45 minutes. The roasting may vary depending on the pumpkin variety and the size of the cubes. Serve with your favorite protein over a leafy green salad.
Ingredients:
1 medium sugar pumpkin (about 4 pounds), peeled, seeded, and cut into 2-inch chunks
4 shallots, peeled and quartered lengthwise
3 tablespoons olive oil
Coarse salt and ground pepper
Recipe 6) Make pumpkin mac & cheese. Who said mac & cheese can’t be healthy? Not me! Use whole-wheat pasta, reduced fat cheese, add one cup of pumpkin puree, and enjoy this healthier version of an American classic. Recipe from The Melon Bowl.
Recipe 7) Bake some pumpkin bread! Pumpkin bread can satisfy even the most discerning sweet tooth! Mix flours, baking soda, baking powder, salt, and cinnamon in one bowl. In a larger bowl, mix sugar and oil with a wooden spoon until combined. Then slowly add egg whites, pumpkin puree, vanilla, and lastly, the contents of the first bowl. Loaf should take about 55 minutes at 350F. When that morning muffin craving comes calling, make the healthier choice. Be sure to add a protein source to counterbalance the carbs! Edited from Deceptively Delicious.
Don’t forget to check out October’s issue of Muscle & Fitness.
Just finished “The Ocean At The End of the Lane” by Neil Gaiman. In addition to his amazing ability to unite the fantastical with the every day life, Neil cooks! The recipe below is one deliciously described in the story for “Lemon Crepes… with a Bushwick Nutrition Twist.”
Mix the following ingredients and leave the mixture in the fridge overnight. Make sure there are no lumps.
1 cup of all purpose flour
a pinch of salt
2 eggs (free range)
1 ½ cups of milk (organic!)
1 cup of water
1 tbsp of melted butter
Once you are ready to cook (ideally on a lazy Saturday or Sunday morning), grease or butter a nonstick frying pan. Heat it until it’s really hot. Make sure to stir the mixture to get an even consistency.
Ladle some mixture into the pan, thinly covering the bottom of the pan. When the underside of the crepe is golden, flip it.
Cook another 30 seconds on the other side and voila!
The BN Twist:
When it comes to delicious brunch-type breakfasts, the toppings are often times the killer. Instead of always indulging in added sweeteners, think outside the box. Some ideas:
Squeeze some fresh lemon on it a la Gaiman
Use spices like cinnamon, clove, pumpkin spice, or nutmeg
Sprinkle some crushed nuts or seeds
Make your own fruit compote by heating up some fruit with a dash of brown sugar. I find frozen berries with a little banana work best!
Add a dab of nut or seed butter
If you really can’t live without the maple syrup or honey, be mindful of portions. One to two teaspoons of sweetener should be enough per crepe.
It’s Pumpkin Spice Latte season! And you know those calories (mostly from sugar) can really add up. DIY and you’ll save bucks in your wallet and inches off your waist!
Hard workouts this week? You deserve a treat.
With this DIY PSL (pumpkin spice latte) you won’t have to turn around and get right back on that treadmill. Most PSLs have 200 calories, 20% daily intake of saturated fat and a whopping 25-30 grams of sugar (that’s 6 teaspoons on sugar). Making your own version cuts calories, fat, sugar and cost. This recipe is easy to make…even in the tiniest NYC kitchen.
I was invited to be the nutrition expert for Muscle & Fitness’ 90-day program called RE:FORM. It was created for the every day man (or woman!), specifically to answer one major question: what’s the best way for someone who doesn’t go to the gym to go from “average” to “fit” in that much time? Tyler Stewart, Muscle & Fitness digital director, took the challenge.
The first part of the video provides great workout tips by Dan Trink, CSCS. The second part is a grocery shopping tour hosted by yours truly! For the food component go to the 3:30 mark.
The pichuberry (also known as golden berries, cape gooseberries, or Inca berries) is a total superfruit! It is rich in vitamin C, vitamin E, iron and phenols (high in antioxidants). Other properties of this unique fruit:
Jam-packed withcancer-fighting phytochemicals called withanolides that have been demonstrated to slow the growth of tumors
High in vitamin D; rare for a fruit. About ½ cup provides 160 IU of vitamin D (~25% of the daily value)
Great for controlling blood sugar levels because it is low on the glycemic index (25), high in fiber (5.5 grams), and relatively high in protein (2 grams). This is a great combination for diabetics and anyone looking to follow a healthy diet.
How To Use Pichuberries
Pichuberries can be used in an array of dishes. The fruit resembles a small yellow tomato, like a tomatillo. They possess a unique sweet, mildly tart flavor perfect for savory and sweet dishes. Some recipe ideas here. Truly diverse, savory dish ideas include chili, salsa, muffins, skewers, or quinoa salad (pictured) and for sweet dishes add them to cereal, yogurt, popsciles, or dunk them into melted dark chocolate and make frozen chocolate pichuberries! Yum.
Yup, that is Bruce Lee and me sharing the spotlight in the October issue of @Muscle_Fitness! ;) I wrote a short article on ways to use pumpkin as well as pumpkin seeds to boost nutrition as well as displace some calories coming from fat and sugar.
It’s pumpkin season, so be sure to stay tuned for a post on pumpkin and all it’s benefits- including yummy recipes.
If you get a chance, pick up Muscle and Fitness and flip over to page 100!
Maca is a healing and rejuvenating root plant commonly known as “Peruvian Ginseng.” It is an adaptogen, which means it raises the physical body’s state of resistance to disease. It is typically taken as a pill, liquid extract or as powdered maca root (my favorite). As with most plant-based foods, color matters! Different maca types can be yellow, black and red. In addition to being high in calcium, iron, vitamin C and amino acids (protein), maca has other beneficial healing properties. To name a few:
Has the ability to regulate, support, and balance hormonal systems making it essential for the adrenal glands and therefore stress management
Increases energy levels and fights fatigue, specifically black maca
Improves sexual dysfunction and sexual desire in both in men and women (postmenopausal as well) as early as 14 days from ingestion
Increases fertility by raising sperm count and motility
Improves bone health- both black and red maca
Reduces anxiety, depression, and improves overall mood, shown in small study including postmenopausal women
Influences memory and learning, specifically black maca
How To Use & Store Maca
Powdered maca root can be added to smoothies, green juices, shakes, salads, yogurt, or simply mixed in water. Some experts suggest taking it on empty stomach at least 15 minutes before your meal for better absorption. Since maca is sensitive to light, oxygen, and humidity, I suggest storing in the fridge or freezer. Even though maca has received much attention over the past decade, research is still limited. Avoid using while pregnant and/or breastfeeding.
Ethnobiology and Ethnopharmacology of Lepidium meyenii (Maca), a Plant from the Peruvian Highlands. Evid Based Complement Alternat Med. 2012; 2012: 193496.
