I ♥ Pilates

I was looking for something to add to my running routine, something that would strengthen, tone and firm my body but wouldn't require me joining a gym or being in an overcrowded exercise class. For me that narrowed it down to a personal trainer, yoga or Pilates - I chose the latter and a couple months ago started personal sessions and group sessions at Core Pilates Sausalito. I had only heard good things about the benefits of Pilates from my sister, friends and colleagues but another key factor was that this small independently owned studio was only a 10 minute walk from my house in Sausalito, so I knew there would be no excuse not to keep my appointments. The women at Core Pilates Sausalito, each with an individual style, have all been training and teaching for years and helped me become aware of my core, my breath and how to use and move my body in a deeper way...already I have more abdominal strength, I'm more flexible, a little more toned. 2 weeks ago I joined the jump board class...oh boy, I got such a work out, was sore everywhere and loved it! Plus, classes are never larger than 5 and I've only been in classes with 2 other women...can't beat that! I can't get enough and am always looking forward to my next class. Read here for more benefits on the Pilates Method.

Back from Cyclades.....a few shots and videos!

Best Summer Soup: Gazpacho

Gazpacho is one of my favorite soups during summer...actually anytime of year. This morning at the farmer's market I picked up some tomatoes that actually smell and taste like a tomato so I decided it was time for a gazpacho.  At home, I roughly chopped all organic and local vegetables: 3 large tomatoes; 1 pint cherry or mixed baby tomatoes; 1 cucumber, peeled; 2 celery stalks; 1 jalapeno; 1 red pepper; 1/2 cup baby spinach (optional); 1/4 cup parsley and basil leaves, amount of each is based on your preference. I put everything in the blender, with a 3 Tb. of balsamic vinegar, 2-3 Tb. olive oil, dash of salt and pepper. Then blend - that's it. You can also use hemp seed oil instead of olive oil for the EFAs. Chill & serve. 

Mineral broth

This broth was recommended to me by my amazing nutritionist, Lindsey. In order for me to get maximum nutrients in my diet, she recommends making my own broth with loads of veggies and chicken or beef bones (optional) and cook for hours and hours, up to 48. After, strain vegetables and toss and enjoy this full flavored and very nutrient dense broth at anytime - you're welcome to eat the cooked vegetables but all goodness has been transferred to broth. In pictured broth above, I used kale, onions, carrots, celery, zucchini, yellow summer squash, 1 beef bone, 1 bunch parsley, spinach, small piece of ginger and sweet potatoes. I simmered for about 8 hours one day, let rest overnight, then slowly simmered again the next day for about 10 hours.  Strained it, added some salt and trace mineral drops, and enjoyed.

In My Lunch Box - Tuna, Quinoa and Millet Salad

I find it important that I eat nourishing and satisfying meals at work as well as at home, meaning I need to have these foods on hand at the office in order to stay on track and not deviate when I get really hungry and possibly raid the office snack cabinets! Most days I take a prepared lunch box with me to work. It's often hard to prepare lunches early in the morning before my commute so I put aside a couple hours on Sunday to make a couple meals. Even if I just prepare my protein and make a simple salad in the morning, without dressing, I have done most of the work and can just box up and stick in the office refrigerator until I'm ready. There, I can toss with a little oil, vinegar and gomasio that I keep at my desk, and lunch can be served...

Below is a recipe for Tuna and Quinoa Salad

Tuna, Quinoa and Millet Salad

Prepare Quinoa and Millet as directed and let cool to room temperature. 

In a large bowl mix one can tuna, 1 Tb. mayonnaise, 1 Tb. Gomasio, dash of cayenne pepper, 1 Tb oil of your choice, 1 Tb. vinegar apple cider vinegar or lemon juice. In another bowl, whisk 1 Tb oil and 1 Tb. vinegar; toss over arugula leaves, thinly sliced red cabbage, and 2 diced tomatoes or a handful of small pear or cherry tomatoes.  Add tuna mix to cooked quinoa/millet; gently mix. Toss with arugula mix and season to taste with salt and pepper. Serve or box up for tomorrow's lunch! 

Carrot, beet, apple, ginger juice

Another great and simple fresh juice: 

1 carrot

1 beet

1 apple

2in piece of ginger

Juice and enjoy!

Spicy Tuna Hand Rolls, My Way

I love my sushi but imitating the delicate nigiri or sushi rolls at home has always been a challenge. Here is a quick recipe for "my style" spicy tuna rolls which doesn't include rice. And don't be disappointed if they fall apart easily...

Spicy Tuna Hand Rolls, My Way

1 lb. grade A Ahi Tuna

2 Tb. sesame oil, or to taste

1-2 Tb tamari, or to taste

1 jalapeno

1 avocado, sliced

1/2 cucumber, peeled and julienned

4 lettuce leaves

sunflower sprouts

Gomasio

Chop some sushi grade ahi tuna in small cubes. Mix with a little sesame oil, gomasio, tamari, minced jalapeno. Take large spoonful of tuna mix and place on lower corner of Nori seaweed sheet. Top with slices of avocado, cucumber and lettuce leaf, and a few sunflower sprouts. Roll and use a little moisture to keep seaweed roll secure. For extra color and crunch add julienned daikon or carrots. Roll & enjoy!

For the  best sushi in the Bay Area try Sushi Ran.

Good thing: Chia Seeds

One night while I was hanging out with my mom, we watched Dr. Oz talk about 5 must-haves in an anti-aging diet. 2 things were somewhat need to me: chia seeds and turmeric. So the next day, I purchased a bag of chia seeds from Whole Foods (haven't experimented with turmeric just yet) and began sprinkling them over my salads and adding them to my morning smoothie. We've all heard about the benefits of Omega-3 fatty acids and their vital role as building blocks of every cell in our body, but what I didn't know is how omega 3 dense chia seeds are, about 64%. "You need these omega-3′s for proper cell membrane formation and function." Look at the nutritional comparison table and start to see how much pure raw health is in a serving of raw chia seeds. 

Read more by Dr. Weil. 

Sources: http://bestchiaseeds.wegrc.com/

Friday NIghts at the de Young

A couple years ago Guido and I discovered Friday Nights at the de Young, which is a free night the museum hosts showcasing live music and dancers which tie into one of the current exhibitions.  They provide art projects for kids and a bar for adults, as well. A couple weeks ago I went to see the Gypsy Jazz Quartet (actually a trio that night) and the Picasso exhibition from the Musée National Picasso, Paris. Both band and exhibition were excellent, but the best part of the evening was my quiet stroll through the upstairs galleries of Californian art; the beauty of this state and how it's portrayed by these early 20th century painters always enchants me. 

Finally.......FIGS!

The Romans believed that figs were a gift from Bacchus, the god of intoxication, and i see why. Figs are too briefly in season, and their color, here of the Calimyrna variety, their delicate ripeness, sweet honey smell, and chewy, crunchy/seedy texture leaves me always wanting more...I can never get enough. They not only taste  of such sweet goodness but have a wide spectrum of health benefits.

Prevent constipation: There are 5 grams of fiber per three-fig serving. Their high fiber content helps in healthy bowel function and prevents constipation.
Lower cholesterol: Figs contain Pectin, a soluble fiber. When fber goes through the digestive system, it mops up globes of cholesterol and carries them out of body.
Prevent coronary heart disease: Dried figs contain phenol, Omega-3 and Omega-6. These fatty acids reduce the risk of coronary heart disease.
Prevent colon cancer: The presence of fiber helps to mop up and usher out cancer causing substances.
Lowers Triglycerides: In being able to lower triglyceride levels, fig leaves have been said, as a result, to improve cardiac health.
Protection against post-menopausal breast cancer: Fiber content in figs give protection against breastcancer.
Good for diabetic patients: The American Diabetes Association recommends figs for a high fiber treat. Fig leaves reduce the amount of insulin needed by diabetic patients who have to take insulin injection. Fig is rich in Potassium. Potassium helps to control blood sugar. Fig leaves have anti-diabetic properties
Prevention of hypertension: People used to take more sodium in the form of salt. Low potassium and high sodium level may lead to hypertension.Figs, on the other hand, are known to have high levels of potassium, a mineral that is effective in lowering and controlling high blood pressure.
Strengthens bones: Not only are figs rich in calcium, promoting bone density, but they also prevent the loss of urinary calcium which also prevents bones from thinning out.
Urinary calcium loss: People having high salt diet may be affected by increased urinary calcium loss. Potassium content in figs helps to avoid that.
Prevent macular degeneration: Vision loss in older people is due to macular degeneration. Fruits and figs generally are good for avoiding this condition.
Relief for throat: The high mucilage content in figs, helps to heal and protect sore throats.


Sources:  http://www.organicfacts.net/health-benefits/fruit/health-benefits-of-figs-or-anjeer.html
http://www.medicaldaily.com/news/20101108/3444/health-benefits-of-figs-and-fig-leaves.htm

Eggs...the perfect package!

I think Anthony Bourdain says it all, and I quote "I'm an egg slut."

Eggs - they are perfectly packaged, with a mix of fat and protein that can be enjoyed at breakfast, lunch or dinner...

I like mine poached, scrambled with broccoli or in an omelet of mixed greens. Guido likes his soft-boiled with a dash of Maggi..I know, Maggi...shame on you Guido :) 

"Eggs have a high nutritional value, an excellent quality of protein, are only 70 to 80 calories each, and are not high in fat." So anyway you cook eggs, they are bound to be good...but do you know who is raising your eggs? 

Read more on the health benefits of EGGS:

http://www.womenshealthmag.com/nutrition/benefits-of-eggs

http://www.medicinenet.com/script/main/art.asp?articlekey=60421

http://www.healthonlinezine.info/9-health-benefits-of-eggs.html

Good thing: Hemp Seed Oil

I'm always looking for new oils to use for cooking but mostly for salads. Olive oil is my go to oil for cooking, but more recently I've been using other oils, like Udo's Oil, flax seed oil, and hemp seed oil for salads.  The latter oil is my favorite - not only is it a great source of Omega 3 & 6, it has a nutty, earthy flavor which I enjoy so much on a fresh salad or drizzled over soup. Finally hemp is breaking away from its association to marijuana and we are starting to value its incredible health benefits in the West. Hemp oil is comprised of 25 percent protein, says Dr. Andrew Weil, the program director for the Arizona Center for Integrative Medicine. This high-quality protein provides amino acids in ratios similar to the protein in meats and eggs. The structure of hemp oil proteins makes them easily digestible. Compared to other oils, hemp oil provides the protein and amino acids the body needs without adding unnecessary calories. Studies have shown that using Hemp seed oil can also improve energy levels, blood pressure, regularity, cholesterol levels, hair, finger nails, and help ease joint and arthritic pains. It can also help to improve concentration levels and assist in combating mood disorders. Recent studies have also shown that EFA's can help prevent heart disease, cancer, diabetes, stroke, and also relieve symptoms of chronic illness in both humans and pets. Note that Hemp Oil can lose some of its health benefits if cooked at too high heat.

Here are more strong facts as to why we should incorporate Hemp in our diet!

Hemp has had a long-standing relationship with humanity; modern science reveals that it contains all the essential amino acids and essential fatty acids necessary for human life, as well as a rare protein known as globule edestins that is very similar to the globulin found in human blood plasma.

Hemp seeds contain the most balanced and richest natural single source of essential oils for human consumption. The E.F.A.'s not only help to restore wasting bodies, but also improve damaged immune systems, so it is not so surprising that modern researchers have studied them in relationship to the modern immune attacking AIDS virus. (Eidlman, M.D., Hamilton, ED.D, Ph.D 1992).

Hemp oil is natures most balanced oil for human nutrition (3:1 LA to LNA ratio) and is easily digestible; in fact this oil could provide all of our Essential Fatty Acid (EFA) requirements for life, due to the balanced 80% EFA content of the oil.

It is classified as a ‘superfood’, and a very rich source of omega 6 omega 3 and omega 9 essential acids and is in fact the only plant oil to contain both omega 3 & 6. It now rivals flaxseed oil and evening primrose oil, because of the levels of Gamma Lindenic Acid (GLA) which it contains, it is also a rich source of antioxidants.

Apart from its high protein content it also contains high levels of , dietary fibre, carbohydrates, vitamin E and other trace minerals. Hemp is one of the purest plants on earth and one of the few cultivated crops that needs no pesticides or herbicides to produce a healthy crop. It is a hardy plant, able to withstand diverse, severe and extreme weather conditions.

It is easily absorbed into the skin, offering protection from the ultraviolet rays of the sun, has healing properties that soothe and treat the symptoms of psoriasis and eczema and has the ability to repair damaged hair. Recent research studies have concluded that it has a positive effect on the cardio vascular system, psychiatric disorders and disorders of the immune system, especially arthritis, diabetes, neuropathy and symptoms associated with pre-menstrual syndrome (PMT).

Hemp oil is delicious and nutritious, when used as a salad dressing. It contains less saturated fat than any of the other natural oils and when heated it does not smoke, nor does it produce trans-fats at normal cooking temperatures. It can be stored in the freezer and will not solidify, therefore needs no defrosting.

BENEFITS OF HEMP OIL

100% Natural	Naturally Rich in Omega 6, 3, & 9 Oils
Rich in GLA	Excellent Source for Vitamin E
Cholesterol Free	Great Source of Amino Acids
Flavorful Nutty Taste	Contains Important Vitamins, Minerals, & Antioxidants
Gluten Free	Good Source of Chlorophyll
Very Economical	Most Unsaturated Fat in the Plant Kingdom
Trans Fatty Acid Free	Excellent Source for Sterols & Steroline
Good source of Vegetarian Oil

Sources:http://reviveamericanow.myfastforum.org/archive/the-health-benefits-of-hemp-oil__o_t__t_182.html

http://www.regenerativenutrition.com/content.asp?id=64

http://www.nahanniriverherbs.com/267,284

Poached Atlantic King Salmon and Sauteed Kale

One of my favorites...good quality poached salmon filet with sauteed greens. Simple, satisfying and flavorful. I prefer to use fresh organic ingredients and wild salmon. 

Poached Salmon and Sauteed Kale

1 lb. Atlantic King Salmon

1/2 lb. Kale, any variety, coarsely chopped

1/4 lb. brown mushrooms, thinly sliced

1 yellow onion, thinly sliced

salt and pepper

1 Tb. Olive oil

1 Tb. Hemp or Sesame oil

1 Tb. Tamari (gluten-free soy sauce)

Gomasio

Cayenne Pepper

Mache garnish

1. Bring a small pot of water a boil. Poach salmon in boiling water for no more than 4-5 minutes, depending on thickness, should be pink inside, or as desired. Take out of water and let cool on plate, will continue to cook. 

2. Heat olive oil in a large saute pan over medium heat. Add onion and saute unitil tender, about 4 minutes. Add kale and cook for another 2 minutes, until slightly wilted. Add mushrooms and cover, cook for 5 minutes.  Season with salt and pepper, dash of cayenne, if desired. 

4. Plate kale, mushroom mix onto plate, top with salmon. garnish with a few mache leaves and sprinkle with Gomasio. Drizzle Tamari and chosen oil on top. Serve while warm. 

Beauty on the Bay, Pt II

Here are some photos from the last couple days in Sausalito and of the Bay, especially for you, Guido...in case you were missing the views :)

Lomi Lomi Salmon with Mixed Greens

When i'm in Hawaii I love my Poke and I love my Lomi Lomi.  Tonight I try to replicate that authentic Hawaiian flavor of raw salmon and tomato but my way...Lomi Lomi on a bed of fresh greens and some hot jalapeno!


Salmon Lomi Lomi on a Bed of Greens

1/2 lb. Atlantic King Salmon, diced into 1/4 inch
1 organic tomato, diced into 1/4 inch
2 Tbsp. freshly grated ginger
1 jalapeno, minced
2 Tbsp. parsley, minced
1/2 avocado. diced into 1/4 inch
1 tsp. grated lime peel
1 Tbsp. grated orange peel
2 Tbsp. lime or lemon juice
1 Tbsp. Olive oil
1 Tbsp. Gomasio
2 cups, organic mixed lettuce greens
1 Tbsp. lemon juice
2 Tbsp. sesame oil
salt and pepper


1. Mix salmon, tomato, ginger, jalapeno, parsley, avocado, lime peel, orange peel, lime juice and oil together in a bowl. Season with salt, pepper, as desired. 
2. Mix greens in a separate bowl with freshly squeezed lemon juice and sesame oil. Season with salt and pepper. 
3. Plate salad greens. Top with a cup of Lomi Lomi salad into middle of greens. Sprinkle with a dash of Gomasio and more cayenne pepper, if desired. 

Sea Kayaking on Richardson Bay

Finally, I got back on the water in a kayak.  As Guido knows, I've been wanting to go kayaking on the Bay for months now, after years of seeing the early morning rowers and kayakers paddle on the Bay with the rising sun. So my Dad braved the horrendous traffic through SF to get to Sausalito where we set out with SeaTrek a casual place at one Sausalito beach which caters to both locals and tourists.  The weather wasn't great and the tide was ebbing so we decided to stay in Richardson Bay this time, but still it offered great views of the SF skyline, Sausalito, Tiburon, Belvedere and lots of seals and sea life. I'm used to being on a sailboat in the Bay...and this gave such a different but equally beautiful perspective. Will be back soon.  PS. This isn't us. 

Summer Sugar Snap Pea Salad

It's Sunday, so naturally I found myself at the Farmer's Market again and was drawn to a vendor with beautiful organic sugar snap peas...came home to make an impromptu salad with some other summer ingredients. 

Summer Sugar Snap Pea Salad
1 lb. Sugar Snap Peas, cut in half, diagonally
3 cups mixed baby spinach and/ or arugula or choice of greens
2-3 Tb Olive oil
1 Tb. fresh lemon juice
1 tsp. Champagne vinegar
1 Tb. fresh mint, coarsely chopped
2 Tb. fresh parsley, coarsely chopped
1 tsp. sumac
1 cup fresh sunflower greens
1/4 cup sunflower seeds
2 soft boiled eggs
kosher salt and ground pepper
Gomasio, optional


1. Blanch the sugar snap peas in salted, boiling water for 1 1/2 minutes, until bright green and crisp. Drain and cool down in a bowl of ice water.  
2. In a small mixing bowl, whisk olive oil, lemon juice, vinegar, mint, parsley and sumac. Season with salt and pepper. 
3. In a large bowl mix together sugar snap peas, sunflower greens, spinach and arugula. Add vinaigrette and gently toss. Plate, top with an egg, sprinkle with sunflower seeds and Gomasio, if desired. 
Serves 2

Eating Organic & the Dirty Dozen

If I could eat organic everything I would! Now you can find just about anything made organically - wine, coffee, cleaning products and I believe they are better...but they come at a cost. And sometimes I just can afford to buy it, especially when a small container of blueberries costs $5 or red bell peppers are $5.99 a pound. So I came across a list that helps me in choosing for us what foods MUST be organic, and ones they are not as risky and high in pesticide, fungicide and herbicide levels. Now when I go shopping, I'm better informed on what, although pricier, needs to organic and what I can pass on...at least for now.  

12 Foods to Eat Organic: The Dirty Dozen
• Apples
• Bell Peppers
• Celery
• Cherries
• Imported Grapes
• Nectarines
• Peaches
• Pears
• Potatoes
• Red Raspberries
• Spinach
• Strawberries


12 "cleanest non-organic foods"
• Asparagus
• Avocados
• Bananas
• Broccoli
• Cauliflower
• Corn (sweet) AVOID: Probably Genetically Modified
• Kiwi
• Mangos
• Onions
• Papaya
• Pineapples
• Peas (sweet)

Here is a great summary from TheDailyGreen.com about why we should eat organic and how the Dirty 12 list was compiled. Watch the slideshow on their website for more info on each fruit or vegetable listed. Also, check out Whatsonmyfood.org "a project of the Pesticide Action Network that makes the same USDA pesticide residue testing data available in an easy-to-use database".

   The benefits of eating organic food go straight to the farm, where no pesticides and chemical fertilizers are used to grow the organic produce shipped to grocers. That means workers and farm neighbors aren't exposed to potentially harmful chemicals, it means less fossil fuel converted into fertilizers and it means healthier soil that should sustain crops for generations to come.

   For individuals, organic food also has benefits. Eating organic means avoiding the pesticide residue left on foods, and it may even mean more nutritious varietals, though research into that subject has yielded mixed results. While there are few if any proven health impacts from consuming trace quantities of pesticides on foods, a growing number of people take the precaution of avoiding exposure just in case, particularly in the cases of pregnant women (growing babies are exposed to most of the chemicals that mom consume) and the parents of young children.

   But organic food can cost more, meaning many families are loathe to shell out the extra cash for organic produce on every shopping trip. That's what makes the Environmental Working Group's annual list of the dirty dozen foods so useful. The group analyzes Department of Agriculture data about pesticide residue and ranks foods based on how much or little pesticide residue they have. The group estimates that individuals can reduce their exposure by 80% if they switch to organic when buying these 12 foods.

   The USDA and farm and food industry representatives are quick to remind consumers that the government sets allowable pesticide residue limits it deems safe, and the produce for sale in your grocery store should meet those standards. Watchdogs like Environmental Working Group see those limits as too liberal, and see the dirty dozen list as a teaching tool to educate consumers about the benefits of organic food.

Sources:

http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods#fbIndex1

http://www.living-foods.com/articles/twelvelist.html

http://www.organic.org/articles/showarticle/article-206

Good thing: Seaweed Gomasio

I just discovered something so, so good...I want to sprinkle it on everything! Seaweed GOMASIO is a seasoning with seaweed, salt and sesame seeds, all organic, which brings just that added "something" to almost any dish. Traditional Gomasio is a delicious way to reduce sodium while adding a little calcium, magnesium, iron, protein, and fiber, and the additional seaweed ingredient adds even more healthful benefits. From now on, you'll probably find it included in all my recipes...well almost all...

Gomashio (hiragana: ごま塩; also spelled gomasio) is a dry condiment, similar to furikake, made from unhulled sesame seeds (ごま,goma) and salt (塩, shio). It is often used in Japanese cuisine, such as a topping for sekihan. It is also sometimes sprinkled over plain rice or over an onigiri. 

Gomasio is the principal table condiment in the Macrobiotic way of natural foods diet. Use it in lieu of salt to season your food at table, giving hearty delicious taste.

Sources: http://en.wikipedia.org/wiki/Gomashio

http://www.macrodiet.com/Gomasio.shtml

Good thing: glass water bottles

I kept hearing about the dangers of plastic's synthetic chemicals leaching into our food and water...so I made the switch and bought glass water bottles to reuse. Instead of buying plastic water bottles, which is costly, creates more waste and has dangerous side effects, try glass.  I like lifefactory bottle choices, at about $20/ each. They're easy to clean, have good grippage and cool colors, plus they're a local company based in Sausalito. 

For more insight and information on our water issue visit http://www.bottledwaterblues.com/. 

More on Seafood

A couple days ago I talked about the Seafood Watch program which brings greater awareness to consumers and businesses on seafood choices for "healthy oceans". Earlier this month TIME Magazine published a great article, by Bryan Walsh, that goes more in depth surrounding the fishing industry. Also check out his blog posts which talk about farming fish, genetically modified salmon and other issues we need to know about!  

Sunday is for Farmer's Market

I look forward to Sundays, not only because it's the weekend, but also because I can go to my local framers market in Sausalito...I love everything about it: the selection of fruits and vegetables, the sellers, the view of the Bay behind the stalls. Click here for a list of Farmer's Markets near you and to find other great info on local farming and agriculture. 

Almond Milk

I love my lattes and cappuccinos in the morning, so trying to find a substitute for milk was a must but actually not as difficult as I thought. It's a great alternative for those, like me, who are lactose-intolerant as it's easy to digest. Plus it contains a lot of potassium and magnesium which I need. First try of almond milk, steamed and foamed, was so much better than I expected.  The nutty sweetness adds so much to the espresso and its low 40 calories per 8oz. make it any even better choice than regular milk! 

Some facts about Almond milk:

• Almond milk is made by crushing and straining whole soaked almonds.
• Contains high amounts of Vitamin E which keeps skin, hair and nails strong, healthy and shiny. It's rich in vitamins and minerals and very high in antioxidants. 
• It can also promote a healthy heart. There are only 5mgs of sodium and no cholesterol in a typical serving. The low amount of sodium, lack of cholesterol and presence of around 150mg of Potassium within the milk helps keep blood pressure levels normal and aids in maintaining a healthy heart.
• Almond milk has such as low amount of simple sugars, thus has  a low glycemic rate; it is easily and fully digested and the body can use it for energy.
• It contains 25% of your daily recommended Vitamin D intake and 30% of calcium both of which aid in building and maintaining strong healthy bones. Having strong bones is paramount in fighting off the risk of osteoporosis in later life.