An Awesome Use for Bruised Bananas

I have an affinity for bananas, but let me be more specific here: I have an affinity for barely ripe bananas . . . you know when they still have a hint of green? That’s how I love my bananas. When they start to freckle, I instantly become a banana hater. They’re way to sweet for my taste. I do love a mean banana bread, but this time of year banana bread doesn’t appeal to me. So I invented a new recipe . . . great for athletes . . . great for kids . . . great for people with diabetes. Why? Because the bananas replace the sugar in traditional cookie recipes. Try it out and let me know how you liked ‘em . . and I’m always interested in variations!

Ingredients:
- 3 freckled bananas blended into a liquid
- 1/4 teaspoon of sea salt
- 1 teaspoon of cinnamon
- 1/2 teaspoon ground ginger
- 3 Tablespoons of olive oil (TRUST me, you won’t even taste the olive oil after they bake)
- 1 cup chopped walnuts
- 1/2 cup tart dry cherries
- 3 cups Old Fashioned rolled oats

Directions.
Preheat oven to 400 degrees Mix all dry ingredients except nuts and cherries. Add oil and toss to coat. Add banana liquid, nuts and cherries. Mix well. Using a 1/4 cup measuring cup, drop the cookie mixture on a non-stick baking sheet (I wound up using two baking sheets, with six mounds on each). Spray olive oil spray on a metal spatula and flatten each mound a bit. Cook for 15-20 minutes or until nice and golden.

Keep these refrigerated. They’ll last about 3 days this way, otherwise, they’ll go bad!

Book Review: The Paleo Diet for Athletes By Loren Cordain PhD and Joe Friel MS

I have to begin this review by saying, as I often do, that no one diet works for everyone. Some people may need the discipline that diets provide; however, as humans we’re constantly evolving and what worked for us one year may not work for us today.

With that said, I have had several athlete clients ask me what I think of the Paleo Diet for Athletes. I read through it with my reviewer’s eye. There are parts of this nutritional formula that I think are critical to follow and then there are parts that I think could potentially hinder an endurance athlete’s performance, and more importantly provoke cardiovascular disease later in life.

The Paleo Diet for Athletes is structured in five stages: what one should eat right before exercise (Stage 1), what one should eat during exercise (Stage 2), what one should eat immediately after exercise (Stage 3), what one should eat within a couple hours of exercise (Stage 4) and what one should continue eating the rest of the day (Stage 5).

For Stage 1, pre-race, Cordain and Friel argue that the athlete simply needs 200-300 calories of a simple sugar and fluids. They recommend 2 gel packs. They claim that this will satisfy hunger, replenish glycogen from an overnight fast, reestablish normal body fluid levels, optimize performance and prepare the body to quickly recover after the workout. For pre-exercise their formula is essentially the same with added protein. They say that lower glycemic index carbs are okay if you have time to spare between eating and racing/exercising. They recommend an apple because it’s fructose and digits slowly. This is not necessarily true. Basically they “ban” complex carbs like oats, or whole grain toast. I think it is WAY too much of a risk to neglect complex carbs before a race especially. The speed at which muscular glycogen is used depends on the person…consuming whole grains and other sources of complex carbs is the primary way for an athlete to assure he has fuel in his tank. I have known too many athletes to bonk in the middle of the race because they had only simple carbs for breakfast.

For Stage 2, eating during exercise, the authors emphasize hydration and electrolyte consumption. They also emphasize the need for some protein (4:1 carb to protein ratio) in ultra-distance events. I agree with the authors for the most part here as the protein will prevent muscle wasting. However, the authors only emphasize getting nutrition from liquids. I disagree here. I think having a healthy bar, some fig Newmans, bananas, etc. in ADDITION to electrolyte drinks are important especially for cyclists whereby eating will not hinder their performance by cramping. The authors’ advice may work well though for runners.

For Stage 3, the authors emphasize again a 4:1 or 5:1 carb to protein food choice to replace lost carb stores and to re-synthesize protein damaged during exercise. They suggest going for a high glycemic carb to get the glucose to the muscles quickly. They also emphasize hydrating. I totally agree with this stage and even like the “homemade brew” that they suggest.

For stage 4, the authors recommend fruits, veggies and lean protein (sample meal = 6 oz. turkey breast, apple, grape juice, coffee). Stage 5 are similar suggestions with added healthy fats (from fish, nuts, etc.) every couple of hours. These stages I agree partly with. The goals are to maintain glycogen stores, balance maintain a healthy PH, optimize weight, and prevent or reduce inflammation. These stages fluctuate a bit during different stages of periodization but the goals and food suggestions are similar. I agree that healthy fats in Stage 5 are important and WILL reduce inflammation. I also think eating every couple of hours is important for proper recovery. Other than that, I have some gripes that deserve their own paragraph.

The authors are suggesting the athletes have grape juice? I’m sorry but continuing to have simple sugars like that will prevent the athletes from being able to absorb nutrients as sugar robs the body of nutrients. Being unable to absorb nutrients = being unable to recover!!! And the acid-alkaline thing, yes I agree that it’s important to avoid having too acidic of an environment, otherwise, your kidneys rely on calcium from your bones to break down acids and athletes can not afford to have this happen to their bones. However, the authors again shun legumes and whole grains claiming they are acidic….but not all of them are!!! Buckwheat, bulgar, quinoa, lentils, spelt and lima beans are quite alkaline and oats aren’t that acidic either. Also, because the authors are pushing veggies and fruits, they fail to mention that some of these are very acidic (pomegranates, raspberries, and mandarin oranges to name a few). The authors make no mention of sprouted breads and seeds and how this is one great way to assure an alkaline environment.

I do like that Cordain and Friel advise consuming organic fruit and veggies as much as possible because you will get more nutrients form them than you will from conventional fruits and veggies. And veggies and fruits are ESSENTIAL for athletes as they need many antioxidants to stay healthy. Whole grains and legumes have antioxidants too though!!! Maybe the authors shun grains because many athletes go for the refined grains…breads, pastas, etc. I mean most race I go to still continue to have pasta dinners the night before (and I bring my rice cooker and make my own meal = ) ). So all in all, the main element that makes me not want to recommend this book is the shunning of legumes and whole grains. All the recent research on whole grains and legumes has found that the fiber and complex carbohydrate combination keeps your cholesterol and weight in check, and prevents cardiovascular disease. And I can tell you that ALL of my athlete clients will attest that whole grains have given them so much more energy in and outside of their sport.

Q+A # 1: Produce Junction --Yeah or Nay?

I have been receiving a plethora of emails lately with questions from prior clients and/or community members asking basic questions about how to maintain a healthy lifestyle. I have decided to feature some of these Q+As on my blog in hopes of helping many people understand some simple steps they can take to achieve a helathy lifestyle.

Question: I have a huge dilemma. Produce Junction just opened near me. I can get bulk produce, fruits, and flowers for such low prices. For instance, 3 lbs of carrots = $2; carton strawberries = $1.50; 3 huge romaine lettuce = $2; 3 huge beets = $1; 3 bunches bananas = $1; 6 small avocados = $1.

Since the opening of the store, I've been going there religiously, often splitting the bulk produce with my friend. With prices like this, I eat tons of salads, brushed off the dust from my juicer to make green juice, and afford to throw all sorts of fruits into my smoothies. One problem... I don't see the magic word "organic" anywhere!

So this is my dilemma, I can now eat tons more fruits/veggies but they're not organic vs. eat minimal amounts of fruits/veggies but are organic. I know about the sermons on why we should eat organic and I have been since you educated me but... I have the opportunity to buy tons of produce for such little money. I've never been in the position to eat this much green before in my life, WITHOUT breaking the bank. These financial times are making the scale tip towards buying bulk fruits/veggies to get as much greens into the diet as I can. Ugh... help.

Answer:

Dear Hooked on Produce Junction:
You are not alone. I have heard dozens of people rave about the low cost of produce from Produce Junction. I know how difficult these financial times are for the majority of us and yes I do think the more veggies and fruits you can eat, the better your overall health will be for years to come.

With that said, I do have some concerns with those fruits and veggies you get from Produce Junction. I will address these concerns and will offer you a smarter way to shop at produce Junction if you choose to continue doing so and will offer a couple of alternatives to shopping at Produce Junction.

My first concern is that all the produce at Produce Junction comes pre-packaged. In this day and age, regardless of our financial hardships, we have to try to be as green as possible. Think of the millions of gallons of fossil fuel used to produce all of that packaging!

I have also heard stories of many people finding that half of the pre-packaged fruit from produce Junction to be rotted and they end up throwing it away. So is that really a value? I would say no.

If you can get past the thought of all of the pre-packaging, then continue shopping at Produce Junction but do so in a smarter, healthier fashion. The biggest step to take is to AVOID purchasing the conventional foods that have been ranked to have the most pesticides: Find out here: http://www.foodnews.org. There are fruits and veggies that are okay to purchase conventionally here too (those with the least amount of pesticides), including tropical fruits, avocados, and onions. And I have to admit the prices you found for avocados is unbeatable! If they are already getting soft, be sure to store them in the fridge to keep them fresher longer. Avocados are extremely healthy in this day and age to in order to get a good dosage of mon-unsaturated fats and a decent amount of Omega-3s.

I think the best alternative to your weekly shopping trips to Produce Junction is to join a CSA (Community Supported Agriculture). From May until November, you will be able to get fresh local produce for a VERY low cost. This also forces you to get creative with your food prep and cooking. It becomes exciting to get new fresh produce every week! Find out about CSAs near you by visiting http://www.localharvest.org.

Lastly, I want to express deep empathy for all of those who are suffering in this tough economy. It’s impacting all of us. However, our health should honest-to-God continue to be our # 1 Priority. By eating healthfully today, we can ward off diseases like cancer and heart disease. So, in the long run, we can save a lot of money and we can likely protect ourselves from extreme suffering. When you get a chance today, I encourage all of you to make a list of what you can do for your health today. Are you constantly bombarded with worries? I’d encourage trying yoga or meditation or going for a peaceful walk. Are you eating out a lot? I’d encourage you to try some simple recipes and cook at home. You will save tons of money this way too.

Hang in there everybody! We will get through this together!!!

Finding Europe in the U.S.A.

Anyone who knows me knows that I am equally obsessed about healthy eating and green living: always desperately in search for the freshest food and constantly tweaking my lifestyle in a way that will be kinder and gentler to our earth. My latest effort has been a grand attempt to avoid purchasing plastic. For those of you who take my classes, you know that I refuse to buy plasticware so you taste my food samples using real silverware.

My deep love for Europe stems from the fact that I have always found fresh organic produce in open-air markets whether in Paris, London, Florence, or small towns throughout Switzerland. And I actually loved the fact that a dear friend of mine was reprimanded for not having a shopping bag with her years ago when we were grocery shopping in Ireland. I love that my friend in Paris dries her clothing on a dry wrack and bicycles everywhere. It seems that everyone there has the same obsessions as me!

Yes, I have found communities throughout the United States that share my obsessions. I am incredibly happy that here in the Lehigh Valley, PA I have access to healthy organic local food with the abundance of farms in the area. Happily, my community also values recycling. Near my hometown in Central New York, Ithaca boasts an AMAZING farmer’s market and even has its own currency: Ithaca Dollars.

This past week I traveled to the Bay Area, California and it was dreamy. I praise that community for prioritizing healthy living and the planet. So many bike lanes and so many people commuting via bicycle…in the RAIN! Wineries, such as Frog’s Leap produce delicious organic, sulfite-free wines. The area in a sense “invented” local eating long before it became trendy. Alice Waters opened Chez Panisse in Berkeley in 1971 and from the very beginning provided only the freshest, local foods, as she was inspired by her dining experiences in Paris.

Then there are the small conscientious matters that may go unnoticed in the Bay Area. For example, Brent and I brought our own bags when we went shopping, but didn’t have a bag when we had an impromptu shopping excursion at Buffalo Exchange (where I got CUTE Dansko shoes for a mere $30). We had them pack all of our clothing into one plastic bag, and get this: it was biodegradable. Yes, at a clothing store! I was impressed.

Everywhere we ate there wasn’t only a garbage and recycle container to throw away your plates, bottles, cans, etc, but also there were containers to put away items that were biodegradable, and also a place to put stuff that could go into compost. I don’t think we had to throw one single thing into a garbage bin. Everything was biodegradable-plates, forks, cups; it was fantastic.

And the cherry on top is this: My friends Lizette and Jon took us to a bar in Oakland called Café Van Kleef. Now I’m not much of a liquor drinker but I must confess that their signature drink, a freshly squeezed greyhound, was divine. The grapefruit was so tasty and fresh – it was amazing.

So the next time I daydream about Europe…I know that in actuality I can get the same experience without leaving this continent! And the scenery Brent and I saw on our drives through Napa and on Highway 1 were quite comparable to many drives I’ve experienced in Europe.

The Importance of Keeping a Pantry

How often are your eating habits influenced by convenience? At the office you’re craving a snack and the vending machine is your only option. After a long day at work you opt for ordering in Chinese food or a pizza, or popping in a microwaveable meal, because it’s the easiest thing to do for dinner.

I’ll save “Eating Healthy at Work” strategies for another entry. For this entry, I’ll focus on keeping a pantry at home, so that no matter what, you can maintain a healthy diet and lifestyle.

I’ll use myself as an example. Below is a list of fresh, dry, and frozen goods that I always keep on hand. This strategy has benefited my husband and I tremendously. I can not tell you how many times we’ve been able to throw together a quick healthy meal, simply because we have a wonderful array of ingredients stowed away specifically for those “I’m too tired to shop or make anything elaborate” nights.

Dry Goods:
Red and green lentils (lentils cook super quickly and are loaded with protein and fiber)
Quinoa
Millet
Steel cut oats
Barley
Buckwheat
Almonds
Walnuts
Pistachios
Pecans
Filbert nuts
Raisins
Dried Cranberries
Sun-dried tomatoes
Various seaweeds (a quick and easy way to boost nutrients in a soup or salad)
Organic popcorn kernels (Brent makes a mean popcorn – and what a nice healthy snack it makes)
potatoes
Gnocchi
Soba Noodles
“Healthy” pastas (whole wheat, Jerusalem artichoke, quinoa pasta)
Nature’s promise whole wheat tortilla
Sprouted bread
Trader Joe’s pre-made polenta
Kashi Heart to Heart cereal

Jarred and Canned Goods:
Annie’s Gingerly Vinaigrette Salad Dressing
Canned beans (cannelloni, salad bean mix, refried beans, chickpeas, and red kidney beans)
Canned artichokes
Canned diced green chilies
Newman’s salsa
An organic spaghetti sauce
Organic tomato paste
Organic crushed tomatoes
Various Trader Joe’s Indian style Sauces
Low-fat coconut milk
Organic chicken broth
Organic vegetable broth

Fruit bowl:
Granny Smith apples
Bananas
A pineapple
Avocados

Condiments:
Agave nectar
Maple syrup
Rice vinegar
Balsamic vinegar
Apple cider vinegar
Bragg’s Liquid Amino Acids
Extra Virgin Olive oil
Lots of spices
Onions
Garlic

Refrigerated Goods:
Almond Butter
Fruit-juiced sweetened jams
Thai red curry paste
Mustard
Organic low fat plain yogurt
Rice milk
Trader Joe’s organic hummus
Free range eggs
Lemons
Limes
Organic red peppers
Carrots
Baby carrots
Organic salad mix
Organic baby spinach and/or arugula
Organic celery
Goat feta cheese

Frozen goods:
Spinach
Organic frozen pie crusts
Frozen veggie stir fry mixes
Frozen shrimp
Frozen fruit
Our sin: Always an organic, fair-trade dark chocolate bar for emergencies!

By keeping these things on hand, I always have something to whip up. The salad greens and sometimes the bananas and avocados are the only items that may not last an entire week. With these items in my pantry, I can easily whip up a quiche, chili, a barley and veggie soup, dahl, and Thai shrimp with red curry sauce to name a few things. If I’m super tired, I can resort to pasta and sauce (I usually throw in shredded carrots for good measure) or a refried bean burrito. For snacks, I like crudités with hummus, fruit, an almond butter and banana sandwich, and sometimes a fruit smoothie.

Improvisation in the Kitchen . . . and the result a Mediterranean Frittata!

My New Years Resolution this year is a simple one: really walk my talk. I am passionate about healthy eating and healthy living. I have committed so much time, attention and effort over the years to helping others prioritize their health and wellness. And I proudly assert that I usually prioritize my health and wellness too. But this year, I am going to do so with passion. 2009 is the year that I can say I transitioned my life into a most amazing balance. So what have I been doing so far: more yoga and meditation, retaining sermons from church, plenty of exercise, quality time with my family, friends, and dog, and lots more home cooking.

Home cooking all the time isn’t easy, trust me I know. It can be a challenge, but it’s one I take with joy! So, last night, after a long day of work, I was ready to make a quiche. In fact, for the past six months or so, I have made a weekly quiche. My pantry makes it easy; I always have healthy frozen pie crusts on hand, fresh farm eggs, low-fat organic plain yogurt, mustard, an organic cheese and vegetables. But last night, there was one dilemma: the yogurt I had was bad! Ack – what to do??!! It was already 8:00 PM; there was no way I was going to make a grocery store run! I improvised using what I had on hand…and this is what I came up with. It took a little more time and effort that a quiche, but it was in fact healthier, more wholesome, and oh so delicious!

Mediterranean Frittata
(Serves 4)

Ingredients:
- 6 farm fresh eggs
- 4 organic cloves of garlic minced
- 4 organic red potatoes, cubed
- 2 teaspoons dried mint
- 1 can artichokes, quartered
- 1 red pepper, diced
- Handful of Kalamata olives, chopped
- 3 packed cups of fresh organic spinach
- 2 Tablespoons of olive oil
- sea salt and pepper to taste
- 4 ounces of French sheep feta…YUM!

Directions:
First, chop the potatoes and then boil them for 10 minutes in a pot of water, until they are just about tender. Wile they are boiling, chop all other veggies. Drain the potatoes. Heail 1 Tablespoon of olive oil on an iron skillet over medium heat. Add the garlic. Stir for one minute. Add the potatoes and stir frequently for about 12 minutes or until they become almost crispy. Add the chopped red peppers and artichokes, stir for 5 minutes or until the peppers start to become soft. Add the mint, olives, and spinach. Stir well until spinach wilts. Add sea salt and pepper to taste. Remove veggies from pan. Beat all six eggs (I did it in my Kitchenaid Mixer). Heat the second tablespoon of olive oil in the same iron skillet. Add eggs. Let cook over medium heat until eggs begin to solidify by top is still slightly liquefied. Pour vegetables over the eggs. Sprinkle with feta. Place skillet under your broiler for 5 minutes.

This was So so so tasty, and because it’s just Brent and me, we had it again for breakfast this morning!

Book Review: Animal, Vegetable, Miracle

I know, I know, this book was popular about a year ago! As you well know about me by now though, my list of "To Read" books is extensive - and because I spend so much time working (with passion), my time to read is not a lot.

This is a MUST read book though. If any of you have read Barbara Kingsolver's novels, you will find her autobiographical writing just as delightful. And perhaps one of the greatest aspects of this book is the inclusion of scientific sidebars from her husband Steven Hopp and the inclusion of recipes and meal plans from her daughter Camille Kingsolver.

The plot: Kingsolver realizes one major downfall to living in Arizona for several years...food does not grow there. The more she ponders this, the more she is sickened by the commercial food she is inducing herself with. Fortunately she and her family have a "summer home" in Virginia. They decide to move there permanently and in doing so they make a commitment to live off local foods for one year! The book chapters represent a month. They began their local-food diet in late March.

Kingsolver eloquently describes the difficulties in keeping this local food pledge, but also shows how such a commitment adds excitement to life. OMG it's April- I get to eat FRESH asparagus! For us in PA, we get to delight in asparagus in late May. And did you know that you only have to plant asparagus seeds once and then it takes THREE years to harvest? The wait is worth it because you will be blessed with asparagus for 20-30 years. I should also let you know that even though this is an incredibly informative book, there is humor sprinkled in as well. Here's an example: "In my adult life I have dug asparagus beds into the property of every house I have owned, and some I rented--even tiny urban lots and student ghettos--always leaving behind a vegetable legacy waving in the wake of my Johnny-Asparagus-seed life...it's a ludicrous commitment to dig one into the yard of a student rental. It's hard work to dig the trench, fill it with compost, and tuck in a row of asparagus crowns ordered from a seed company. Then you wait THREE years for a harvest." Here's another example that humorously illustrates the difficulty of being on a local-food diet. In mid-June, the cherries finally ripened, and Kingsolver exclaims "Our fructose celibacy was over."

This book has inspired me so much that I am making a commitment for 2009 to try to eat more locally. Here are some stats/facts that Kingsolver shares that alone may inspire you:

- Every food calorie we eat has used hundreds of fossil fuel calories in its making: grain milling for example, which turns corn into the ingredients in packaged foods, costs 10 calorie for every one calorie produced, and that's BEFORE it gets shipped anywhere.

- Over the last decade, our country has lost an average of 300 farms a week.

- Buying your goods from local businesses rather than national chains generates about 3X as much money for your local economy.

- Ironically (or maybe not so ironically), industrial crops have been using millions more pounds of pesticides year after year, and the crop losses have been accelerating simultaneously.

- Modern U.S. consumers get to taste less than 1 percent of the vegetable varieties that were grown here a century ago. (My reflection about this: Kingsolver gives examples such as 400 potatoe varieties were once grown in Peru, now there are less than 10. This makes me grieve. It's comparable to endangered animals...this is endangered vegetation. Just think how much lovelier our meals would be with more variety. The saying that variety is the spice of life is so true.

Have I inspired you to change your life? If not, read the book, and I am sure you too will become inspired!!! After all, your body is your temple, you REALLY hsould treat it as such. You only get ONE in this lifetime!!!