Tag: health

Classic Sweet Potato Casserole with a twist (RECIPE) – Dairy free, Vegan, Delicious!

Did you know that the delicious and sugary Thanksgiving dish we know and love – the sweet potato casserole with browned marshmallows on top – was created by the marshmallow lobby in the early 1900’s? (You can learn a little more here.)

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I know, that may slightly tear away some magic from this classic dish. But the fact is, so many popularized, American foods that aren’t actually nutritious or beneficial – such as marshmallows – have simply become what they are due to smart advertising. Instead of getting too into the psychology and economics involved in the food industry (and further crapping on anyone’s marshmallow-loving parade), let’s just learn a little bit about marshmallows and where they came from.

Originating in ancient Egypt, marshmallows were a honey-sweetened candy made using the sap from the marshmallow root plant. It was soft and chewy, and used medicinally for ailments like sore throats.

Fast forward a few hundred years to the 19th century, and the labor-intensive methods of extracting marshmallow root sap made manufacturers come up with new processes (and involve new ingredients) which brought us to how we know the marshmallow today – as a light, fluffy, campfire treat which also tops the holiday sweet potato casserole.

Today’s version of the confection no longer contains the source ingredient of it’s name – marshmallow root – but instead, it is made up of a stabilizing protein such as gelatin (or agar, in Vegan versions) and sucrose (often with high fructose corn syrup).

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That said, there is nothing wrong with incorporating the better quality versions of marshmallows when making this crowd-pleasing dish once or twice a year. I use Dandies mini marshmallows, which contain no corn syrup, no gelatin, and no genetically modified ingredients. And, yes, they taste EXACTLY like your classic, name brand marshmallows – if not better.

As for the secret ingredient that gives this casserole a twist? Well, that would be mango juice of course.

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Most “classic” recipes call for heavy cream, which is meant to contribute creamy richness. It doesn’t really alter the flavor, but it does bring in a LOT of unnecessary fat and calories. You won’t find heavy cream or ANY dairy within this recipe, which has been a hit at many-a-holiday-dinner time and time again.

A Helpful Hint: If you choose go to back to your traditional sweet potato casserole recipe after trying this one (dare I say, doubtful?) try substituting canned coconut milk for your heavy cream. Though it will not lessen the overall calories or fat content, it will maintain the same creamy consistency and add a complimentary touch of flavor. All while being more plant-based friendly and allergen free.

If you just want to make a great sweet potato mash, you can stop before step 4 below and enjoy as is. It is just as delicious (and plenty sweet) without the marshmallow topping!

Sometimes the deliciousness can't wait for a photo opp, as shown here.
Sometimes the deliciousness can’t wait for a photo opp, as proven by the devoured portion above.

CLASSIC SWEET POTATO CASSEROLE RECIPE (with a twist)

  • 3 lbs Sweet Potatoes (about 4 large or 5 medium spuds)
  • 1 tsp. pure vanilla extract
  • 1/2 cup mango juice/nectar *I’m sure pineapple or orange juice would work, too… but try to find mango!
  • 2 Tbsp. coconut sugar or light brown sugar
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. sea salt
  • 1/2 cup pecan halves, chopped
  • Half a bag (5 oz.) of quality marshmallows *I use homemade, locally made, or Dandies mini-marshmallows
  1. Preheat oven to 450 degrees F and line a baking sheet with tin foil.
  2. Wash the sweet potatoes in the sink and pat dry. Pierce the tops of the potatoes with a fork, 2-3 times, before placing (holes up) on the baking sheet. Put in the oven for about 45-55 minutes, until sweet potatoes are fork tender and syrup begins to ooze out from the holes. Remove from oven and let cool until they aren’t too hot to be handled (usually 15-20 minutes).
  3. Lower the oven to 375 degrees F. Grab your 8×8 glass baking dish (metal is fine too, I’m sure – and 9×9 would also work). Peel the potatoes, putting the yummy orange flesh straight into the baking dish. Mash well with a potato masher or large fork. Add the vanilla extract, mango juice, sugar, cinnamon, and sea salt. Mash and mix together until all incorporated.
  4. Use a spatula or the back of a spoon to even out top of the mash. Sprinkle the chopped pecans evenly all over the surface. Then do the same with the marshmallows.
  5. Place on center rack in oven and bake at 375 degrees F for about 25 minutes, or until marshmallows begin to turn golden brown. Remove, let cool slightly, and enjoy!

*You can also make the dish ahead of time. Simply cover the mash in the baking dish after step 3 and refrigerate for up to 2 days. When ready to bake, remove from fridge for about 20 minutes to take the chill off and preheat the oven. Then add pecans and marshmallows, and bake as instructed above!

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Impromptu dinner paparazzi – starring the BEST sweet potato casserole!

4 Steps to Lose Fat & Gain Fitness, Client Highlight, and My VO2 Max Experience! (VIDEO)

Lots happening on the home front! Another article published in the Winter Park Observer, awesome client progress, and a new video just uploaded on my YouTube channel!

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*Can’t read it here? Just go to the Ask a Trainer Q&A page.

And now for a little Client Highlight of the week:

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This week’s client highlight goes to my awesome, hard-working, and fun client, THERESA! She’s the perfect model in the photos above ;) but more importantly, she’s consistent, comes in to get her training done even on the days she admittedly isn’t feeling it, is making GREAT progress with her endurance, strength, shoulders/arms and booty (which unfortunately aren’t showcased in this photo), and is just so fun to coach and work with.

I love what I do because of awesome people just like her!

As for the newest fun-filled video including my first VO2 Max testing experience, stories about drooling, and legit stick figure doodles to boot, check it out below:

 

And if you’d like to take a longer look at the art that was my recollection, well here you go:

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I know. It’s crossing into Picasso and Dali territory. So deep.

And yes, there are a BIG number of projects in the works; one of which I’m really excited about is a video series to help anyone with degenerative discs, back pain, and health both inside and out. Make sure to sign up for the mailing list (or subscribe to my YouTube channel) to find out the latest with that once it’s available! :)

Macronutrient Cheat Sheet now available!

Whether you are new to fitness and starting off your fat-loss journey, or you are playing with a macro-based form of nutrition and dieting (like IIFYM, or If It Fits Your Macros); or you want to learn more about the “categories” your favorite foods fall into in terms of Protein, Fat, Carbs, or Fiber; or you want to practice a sustainable way of figuring out portion sizes that doesn’t require you to carry a scale or measuring cups around (because, honestly, who wants to do that?!)… I am excited to share this with you!

Here is a little “cheat sheet” that I made specially for my clients, which is now available to all of you in the store!

This affordable, simple-to-follow Cheat Sheet will help you learn:

  • Numerous common different sources of protein, carbohydrates, and fats

  • Which common whole foods are natural combinations of proteins/fats or protein/carbs

  • General suggested serving sizes for men and women (that don’t involve measuring cups!)

  • General food timing suggestions for optimal progress or fat loss

  • Additional tips about fiber, greasy/junk foods, and seasonings

It has proven to be a huge help to many of you guys already, which makes me super happy to hear because I put a lot of thought and time into it for you all! I definitely encourage you to order up (it’s a full-size .PDF download you will gain access to once purchased), print it out, and keep on the fridge!

Shoot, print out a few and keep one at work and one in your wallet or purse, too. Look it over as a guide whenever you need to, and feel free to share it with friends!

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An even better idea (and how I provide these wonderful little things to clients in person) is to print your Cheat Sheet in half-page size and then laminate it at a local office supply store… this way you can circle or cross off foods with a dry erase marker, making it a compact re-usable grocery list!

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Whether you are just starting out towards your fitness journey with nutritional awareness or well on your way and in need of a handy guide to keep things in check, I hope this acts as a useful tool for you or someone you know! :)

 

Get yours here: Macro-Nutrient Cheat Sheet

 

EFT Level I & II Training this September!

I know it’s been QUITE a long time since my last post… But I had to share something I am REALLY excited about.

There is a wonderful training opportunity coming right here to Orlando soon. My friend and colleague Ruth Stern is presenting a 3-day training on EFT- Emotional Freedom Techniques-  This training is approved for all Licensed clinicians who will receive 21 CEUS for this training (mental health counselors, social workers and marriage and family clinicians). This training is also open to all holistic practitioners and coaches and healing professionals!

I have benefited greatly in my business as a personal trainer and nutrition specialist by also incorporating EFT as an EFT Coach. This technique has helped my clients on the road to optimal wellness, and it has also helped me personally. It is an amazing tool from all angles, and the training itself not only teaches how to practice it (and coach others) but also acts as a weekend of energy therapy counseling for yourself. I even had a film crew in the area ask to feature my unique “holistic personal training” approach in a short documentary. You can watch first-cut version of Tapping Into Health here:

 

(You’re very welcome for the most flattering still shot ever.)

The training will be held September 20-22, 2013.

If you register before September 1st, you get the early bird special. Plus, another great benefit for anyone within driving distance from the Orlando area (like myself) is that you save money on hotel and travel!

It is a truly cutting edge technique that will transform your practice and your life. You will learn this powerful energy psychology technique that promotes rapid mind-body healing and eliminates blocks to success.

You will:

  • Learn simple yet powerful techniques to rapidly improve the functioning and well-being of your clients
  • Heal trauma and painful memories, anxiety, depression, pain and phobias with this energy psychology modality
  • Clear negative thoughts and emotions that block success for any type of goal (financial, weight loss, finding love etc.)
  • Stop self-destructive habits and patterns
  •  Be involved in lots of  hands-on (literally!) demonstrations

To get more information about this training or to register, click on this link.

Make sure to enter that you were

referred by Jasmin on the check out page.

Please feel free to share this post with anyone who can benefit from becoming a Certified EFT Practitioner, whether it is a LMHC, business coach, health coach, or energy healer. Even if you are simply seeking one of the most effective stress management tools for yourself and not one of the mentioned counselors or coaches, I still highly recommend this training with Ruth!

I look forward to seeing you at the dynamic training (yes, I will most definitely be there)! :)

The Undead Diet: Prepare Yourself For The Zombie Apocalypse

Prepare yourself for the Zombie Apocalypse...
Prepare yourself for the Zombie Apocalypse…

They’re everywhere. Moaning and limping and dragging their undead-selves all around the movies, television, and any other media outlet. Zombies are officially the IT thing lately, trendier than- dare I say it- yoga or going raw. They are the automatic celebrity and don’t even have to bathe, have all their limbs, communicate legibly, or smell particularly fresh.

But, let’s face it, they could use some help in the health and body departments just as much as any other person. They were living people like us at one point, after all. That’s why I took the time to give any future zombies what they deserve: Nutritional guidelines before the Zombie Apocalypse actually hits.

This is a list of the best foods for zombies (before becoming zombies), aka, The Undead Diet:

Aloe Vera Juice: I don’t know if I’ve ever seen a zombie without gruesome cuts, wounds, or missing limbs. Although green juice is the last thing one would be caught consuming, we can make sure to prepare our body for ultimate healing beforehand by drinking at least a quarter cup of Aloe Vera Juice every day. Not only does it encourage digestion and restoration, it has also been shown to help those with anemia by stimulating bone marrow to create blood cells. Win-win for the walking dead!

Hot Chili Peppers:  If there is one area where zombies obviously need help, it’s their skin. Wrinkly, dry, chapped, half fallen off; it’s just never at its best. Hot Chili Peppers offer the most Vitamin C per gram, and Vitamin C is the prime precursor for collagen production which keeps our skin supple, plump, and youthful. Additionally, the capsaicin (element that makes them hot) has been shown to slow and reduce cancerous growth, increase circulation, and increase endorphins to elevate your mood.  In a nutshell, chili-pepper-it-up now if you want to be a happy zombie with envious skin!

Blueberries:  Not only are blueberries full of E, A, C, and B-complex vitamins; but also copper, which acts as an anti-bacterial, and iron, which promotes immunity by raising hemoglobin and oxygen concentration in the blood. Not to mention, the anthocyanins (what makes blueberries blue) provide endless anti-oxidant benefits; from acting as an anti-inflammatory, to protecting the nervous system, to encouraging collagen production and improving eyesight. Take advantage of these tasty little nuggets while they are still on your menu!

Organic Grass-fed Beef: Now, this is a huge staple in The Undead Diet, and it’s important to make sure you get organic and grass-fed. It has the recommended 3:1 ratio of omega 6 to omega 3 fats, which provide endless benefits from internal lubrication to anti-inflammation. It is also up to four times higher in Vitamin E than commercially-raised beef. But the biggest advantages before starting your zombie afterlife come from the abundant iron and protein (particularly, lysine). Lysine plays a huge role in the formation of collagen, which is important for healthy connective tissues and bones. Organic, grass-fed beef is a prime preventative measure to keep your limbs as strong (and attached) as possible!

Carrot Juice: Zombies aren’t huge fans of the sun. Even when they do get some rays, their complexion stays as gray as a gargoyle. Not only does just one cup of carrots provide more than 400% of your daily value for vitamin A, but the beta-carotene also brightens up the skin with a healthy glow if you incorporate it into your diet regularly. By drinking carrot juice, the bioavailability of the beta-carotene is drastically increased and better absorbed in your body. So drink it up and give your pre-undead self some nice color to carry over!

Wild-Caught Salmon: Speaking of skin, salmon is one of the best sources of Omega-3 Fatty Acids, or EFAs, which has been shown to reduce UV-induced damage and wrinkles. Seeing as you’ll be spending most of your days shuffling about aimlessly in the sun, this is a definite necessity. Salmon is also one of the highest foods in zinc, which helps aid against sickness and decay. Basically, the copious benefits of salmon make it a true zombie super food.

Organic Yogurt: You won’t exactly be eating enough greens or drinking enough milk in your walking dead days to keep those bones and teeth strong. Six ounces of this fermented goodness provides over 20% of your daily value in calcium to do just that. Plus, the probiotics will keep your gut flora in check boost cellular immunity. Even better: The yogurt’s live cultures have been shown to lessen tongue-bacteria and sulfide compounds responsible for bad breath… and I think we all know zombies need as much help as possible when it comes to that.

Ginger: Stiff joints seem to come with the territory when crossing over to the other side, and one of the most versatile and delicious ways to alleviate such rigid discomfort is with spicy ginger.  The gastrointestinal benefits of this pungently delicious spice are popular with teas and juicing, but did you know that ginger is also a potent anti-inflammatory that can be used to alleviate arthritic aches and pains? Mince it, grate it, boil it- simply enjoy it! Who’s to say you won’t shuffle a little more gracefully?

Liquid Chlorophyll: Although I’ve never been within close enough distance to know firsthand, word on the street is that zombies smell like, well, death. In comes Liquid Chlorophyll, a detoxifying supplement that acts as a natural deodorizer to the body. It is also a great source of magnesium and cleans your digestive tract of pesticides and toxins. While all the other walking dead mosey around wafting the scent of rotting flesh, this will keep you as fresh and clean as possible from the inside out.

 

There you have it, The Undead Diet.  Brace yourself for the Zombie Apocalypse by adding these nutritious, functional choices into your regime and you’ll be one of the most well put-together Walkers around!

(Hey, even if the movies are just pulling everyone’s chain and it never happens, at least you can still enjoy the benefits of these foods just the same.)


	

Nostalgic “Nutritional” Ads

Brace yourself. These are some vintage ads from back in the day (which, by the way, I’m sure quite a few moms took in as valid advice).

 

Ummmm… What?
I especially love their advice in the box. This must have been pre-ADHD days.
Would love to have met the Nutrition Professional behind this one!
Oh sweet Moses……
Have to love the sexual innuendo they mixed in for safekeeping. Heyo Sugar!
Seriously, 7up?

 

It may seem surprising to see such blatantly misleading ads, but this really wasn’t that long ago. And even more interesting? Many don’t realize that marketing and advertising still play the same game today.

More recently, this commercial glorifying corn syrup and high fructose corn syrup has come out (and here is just one study showing the actuality of it).

That commercial is just one modern day version of the ads above, which proves the point that it is always up to us as the consumer to educate ourselves on what is best for us and our family, nutritionally and otherwise. Depending on ads, propaganda, and trends, is basically just depending on a company’s financial goals more than your own well-being. And that’s not blaming the public, whatsoever. I like to think the companies and higher-ups behind these messages TO the public would know better… and either they truly don’t (in which case they should probably hire some more knowledgeable nutrition scientists and wellness consultants, hint hint)… Or, and unfortunately this is probably the winner, financial gain holds precedence over any concern for overall community well-being.

This is why it is so important to not only educate yourself, but take the minimal effort to be aware. Be aware of who is providing or funding the ads you read and commercials you watch. For example, the commercial shared in the link above was made by the Corn Refiners Association (CRA). The ads above were made by Sugar Information, Inc., and the Soda Pop Board of America. These corporations are, obviously, biased of the products they provide.

So, to sum it up, here are some easy tips to keep in mind:

  • It’s okay to be skeptical of advertising and marketing, especially in the food world (and this is coming from an admittedly naive, anti-skeptic)!
  • Educate yourself.
  • The less biased the source of a claim is, the more likely you can trust it.
  • When in doubt, just go back to simplicity: turn off the TV and computer, calm your mind of all external influences and sources, and stick to eating (and feeding your family) fresh, unprocessed foods like good ol’ fruits and veggies.

 

 

 

 

Discipline and Nutrition

I was going over a piece of reading material in my arsenal, the NFPT Fitness Nutrition Specialist Manual, and came across a great section entitled Discipline and Nutrition. It relays my personal perspective on the subject almost perfectly, as well as my personal practice with clients (and friends) regarding nutrition, diet, training, and reaching their goals. I only hope all fitness, health, and nutrition professionals feel the same! …

“Let us equate your pet’s diet to your own, or to that of one of your clients’. While it is almost certain that pet food is less palatable than let’s say, a steak, or a slice of apple pie, a properly raised and well-disciplined pet, having never tasted steak or apple pie, will want for nothing. Wouldn’t it be wonderful to have been born into a world where junk food and dietary temptation never even existed? We too then, would want for nothing. We would eat simply for the purpose of sustaining our body’s dietary needs, and never be faced with making that decision between cookies and grapes. We would be eating nothing but natural healthy foods just like our ancestors, and just like our bodies were created to eat.

Imagine the difference junk-free eating would make in all of our lives. Hundreds of thousands of people around the world currently suffering from every possible diet related disorder ranging anywhere from high blood pressure to diabetes; from depression and low self-esteem to the hyperactivity common in our children brought on by hypoglycemia; from cardiovascular diseases to obesity. Just think of how difficult it would be in terms of breaking habits and unlearning eating behavior to go back to totally natural foods. While this may seem somewhat unattainable, as a fitness professional, you need to make the effort. It will take you a long way down the road to client respect and success as a fitness professional to do so.

The toughest part of eating right is in the early stages when the very thought of all your favorite foods affect your taste buds. And, like it or not, the real problem doesn’t exist solely in your mouth, but more so in the back of your mind. No, not the deep subconscious either, rather in certain centers in the brain that are specific to causing physiological responses such as salivation, at the very thought or sight of different foods. You would be amazed to learn how much money actually goes into psychological research in putting together television advertisements for foods. The sole intention of this research is to manipulate regions of our minds in order to sell us a food product.

As you can easily see, you are definitely fighting an uphill battle all the way in declaring war on junk food. Only the strong willed, and the incredibly disciplined even stand a chance for success in establishing and maintaining life-long healthy eating behaviors. Only through effective and continued short-term goal setting, a serious and strong source of motivation, and a crystal clear vision of your ultimate achievement, can you ever hope to survive the arduous drudgery of taste bud denial in the preliminary stages of this dietary transition.

How long do you have to stick to a bland, healthy diet before you lose this taste for junk food? The answer is simple… as long as it takes. As is true with any worthwhile pursuit, if it means enough to you, you will do whatever it takes to get the job done. We all have our breaking point when it comes to healthy eating, too. Many people would prefer to have their skin slowly and quite painfully peeled away, rather than having to go even one night without their half gallon of ice cream. While others may be able to simply put the thought of certain foods out of their minds completely and focus clearly on their goals and visions of the ultimate achievement.

Strict dieting is therefore not for everyone, as we all have different levels of tolerance to the actions of the brain centers that actually control taste. This is obviously reflected in the emotional roller coaster ride many overweight Americans are currently on, seemingly at the mercy of their brain centers’ regulation of taste, and the resulting failure to consume fewer calories, and partake exclusively of healthier foods. If anyone has the motivation to succeed it would be the obese. One must also recognize that our society is not exactly conducive to weight control either, with all the psychological manipulation in the food service industry, outrageous portion sizes, confusing food product labeling, and many food labeling practices bordering on being fraudulent, it is almost as though the cards are stacked against those wishing to make a positive change to their dietary practices.

This chapter was not intended to suggest a willingness to accept a client’s inability to change his or her eating habits on your part, on the contrary, it is intended to encourage an element of patience, and compassion for these people. What may come easy for you may be next to impossible for someone else. These people need to know you’re on their side. No matter how frustrated you feel about a client’s failure to adhere to your dietary recommendations, you should always be supportive, compassionate, and most importantly, a friend!”

Why are Americans obese?

I came across this graphic courtesy of MindBodyGreen. It’s pretty self-explanatory and is a great eye-opener for those who may not realize the huge portions that our country has grown to have… and see as regular portions.

 


Sigh. America.

 

Take a look, how do YOU think we can take cues from other nations and go back to our former, regularly-sized meals?