Thursday, May 26, 2011

Party Weekend


Memorial Day weekend is upon us.  Let the barbecues begin!  I wanted to utilize today’s blog as an opportunity to share a few party health tips.  I know, I know, I know, party health tips…sounds like an oxymoron.  I don’t mean throw a health party and I certainly don’t expect anyone to avoid a hotdog this weekend.  But there are a few suggestions I have for this kick off to summer party weekend (and other holiday weekends that have more than one day of celebrations). 

1.)   Stay hydrated:  I am sure many of you are going to kick the weekend off on Friday and plan on festivities through to Monday night.  Make sure you are drinking tons of water throughout the day and evening.  Try to do cocktail, water, cocktail water.  In the morning the first thing to hit your lips should be water (two glasses).  As a host and hostess make sure there are water options for your guests.  If it is out they will be more likely to have a glass.  Make it inviting.  Add mint leaves and lime or lemon.
2.)   Appetizers:  Take a breath.  Survey the situation.  What do I really want to try?        Don’t just dive in for the sake of diving in.  What is appealing to you?  And when you find it, chew it, taste it and enjoy it.  I have found that I am really good at enjoying food while sitting at a table, but when talking, drinking, and eating appetizers, I am really good at shoveling…into my mouth!  One way I have learned to stop my disaster approach to appetizers is by not going to parties totally starving.  Eat some fruit and a handful of nuts or a Raw Food Bar (my food bar of choice because it is made with real food and no fillers) before you go.  Also, look for the healthy option.  Is there a crudités?  Guacamole?  As a host and hostess, try to make sure there are some raw veggies for people to snack on.  It’s refreshing and easy.  Most of the prep-work can be done the day before!
3.)   Mingle:  The weekend parties don’t have to be all about food.  Make it about primary food…your loved ones!  Chat it up and really hear about what is new and good in your friends and families life.  As a hostess have some social games set up like baci or ladder golf.
4.)   Workout:  Don’t make working out an after thought.  Plan for it.  If you always go for a run on Saturday’s but have a soccer tournament to get to, plan for it.  When can I fit this in?  Even if you only walk or run for 15-20 min.  It is better than not getting your workout in.  Monday morning you have off, plan for a bike ride, a hike, a run!
5.)   Focus on what you do have control over:  While you are not out partying it up, focus on the food choices you do have control over.  Eat tons of fresh fruits and vegetables.  Raw or juiced when possible.
6.)   Enjoy the choices:  Don’t feel guilty about the hotdog you are eating, enjoy it!  Often times when we are eating foods that aren’t the best for us we feel so guilty eating it, we don’t even know we ate it!  Commit to your choice.  If the burgers look big, ask a friend to split one. Look for healthy side options.  Bottom line, be aware and conscious of your choices and enjoy. As a host and hostess, make sure there is a big salad as an option.  If you know a healthy side dish that is a crowd pleaser, offer to bring it!


Happy Memorial Day and a special thanks to all the men and woman who have served for our country!

Love deeply and eat mindfully,
Kim Gilroy

Sunday, May 22, 2011

Hail to the Kale


Hail to the Kale

I have been out-greened!  I often take pride in watching my daughters eat a bowl of quinoa, with pureed leafy greens.  I feel a sense of accomplishment when they don’t pick the broccoli out of their morning eggs.  I have to say, I thought my daughters ate a whole lot of greens.  Then, I met her.  A girl who suddenly threw everything into perspective and made me realize that my family could be eating even more greens!  This perspective-placing, bar-raising gal out-greened me.  After a chance conversation with this girl about graduating from the same nutrition school, I happened to notice her daughter sipping on something . . . something green!  This bar-raising, super mom juices and blends a green smoothie for her daughter everyday!  The woman was kind enough to share the recipe with me, but I didn’t have a free hand to write it down.  But I do remember the healthy glow her little girl had! 

Calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K, fiber, folic acid, chlorophyll, and many other micronutrients and phyto-chemicals.  Yes, we have seen these vitamins and minerals listed on cereal boxes, but factory infused, low-grade substitutes are not the same.  You can’t beat greens when it comes to nutritional value.

Broccoli, broccoli rabe, escarole, bok choy, watercress, mustard greens, napa cabbage, green cabbage, dandelion, arugula, endive, chicory, lettuce, mesclun, spinach, and beet greens.   Some greens are easy to eat in the form of a salad and can be decorated with a variety of fruits and nuts and a delicious dressing.  The trusty broccoli green can be enjoyed in a variety of ways as well.  Then, you have the big leafy greens that can be very intimidating to bring home to your kitchen (kale, collard greens, Swiss chard to be specific).  What do you do with them?  I have tried baking them, boiling them, and sautéing them.  I’ve tried everything to convince myself that I can enjoy these greens as a stand-alone dish . . . not happening for me.  So, I just add them to other dishes.  I add these leafy greens to everything.  Here are some of the ways that I do it:   

Kale:  Rinse the kale and take the bottom stems off and break the leaves into pieces about the size of your palm.  Put the kale in a pot and fill the bottom of the pot with water (maybe 2 cups) and sauté it for about 3-4 minutes on med-high.  The leaves should get darker and the kale should become a bit more manageable (easier to stir).  As soon as the leaves start to look a little wilted, take the pot off the stove.  Next, puree the kale and transfer it into a glass storage container.  Let it cool before you cover it and then put it in the fridge.  Now you have a big bowl of green goop!  What do you do with it?  Add it to everything!  Add it to your sauce, meatballs, smoothies and eggs.  For the girls, I add it to brown rice or quinoa; add a little tomato sauce and provolone cheese or a teaspoon of butter and cheddar cheese.  Start out with a tablespoon here a tablespoon there, and then push yourself a little each week to try more.  Hail to the kale! 

Collard greens: Rinse the Collard greens and take the bottom stems off and break the leaves into pieces about the size of your palm.
 
  • Vegetable Soup - Get out a large pot.  Chop 8 carrots and a 1 large stalk of celery (really you can add as many carrots and celery stalks as you want).  Sauté a medium size yellow onion in 3/4 cup of water and a 1-teaspoon of unsalted organic butter.  Once the water is almost evaporated, take pot the off the stove and add carrots, celery, and water (fill your pot half-way with water).  Put back on the stove at medium high.  Add 3 cloves of garlic and a handful of fresh parsley.  Add 3 pinches of sea salt and 3 pinches of black pepper.  When everything comes to a boil put on low and add collard greens.  Let cook for about ½ hour stirring every few minutes (you can let it cook longer if you want vegetables to soften more; I just never have that kind of time).  At this point, you can do anything you want with this delicious vegetable soup.  Puree it and add a grain to it.  Put beans in it or add chicken.  For my daughters, I puree it and add a grain and some parmesan cheese.  Again, endless possibilities.


Here is some information from a handout I received from The institute of Integrative Nutrition:

“Green vegetables are the foods most missing in modern diets. Learning to cook and eat greens is essential to creating health. When you nourish yourself with greens, you will naturally crowd out the foods that make you sick.  Greens help build your internal rain forest and strengthen the blood and respiratory systems.
Some of the benefits from eating dark leafy greens are:

            Blood purification
Cancer prevention
Improved circulation
            Strengthened immune system
            Promotion of healthy intestinal flora
Promotion of subtle, light and flexible energy
            Lifted spirit and elimination of depression
            Improved liver, gall bladder and kidney function
            Cleared congestion, especially in lungs by reducing mucus

Spinach, Swiss chard, and beet greens are best eaten in moderation because they are high in oxalic acid, which depletes calcium from bones and teeth, and may lead to osteoporosis. Cook these vegetables with something rich like tofu, seeds, nuts, beans, butter, animal products or oil.  This will balance the effect of the oxalic acid.”

From my experience, the freshest leafy greens can be found at Wild By Nature in Huntington and Makinajian Farm in Elwood.  Trader Joe’s in Commack also carries leafy greens, but they are pre-rinsed and in a bag.  Not a bad place for new leafy green eaters to start, but fresh is really the way to go.  Stop and Shop in Northport is inconsistent with the leafy greens that they offer, but I have seen broccoli, broccolini, and broccoli rabe there. 

Branch out and sneak it in!  Out-green someone!


Love deeply and eat mindfully,
Kim Gilroy