Watermelon Poke Bowl

This raw fish salad is one of the best of Hawaiian cuisine. It is also rich in the omega-3 fats that are good for your brain and heart. The word "poke" comes from the Hawaiian word for "slice or cut."

Ingredients:
1/4 cup low-sodium soy sauce

• 1/4 - 1/2 cup watermelon juice

• 1 teaspoon sriracha chili sauce

• 1 teaspoon sesame oil

• 2 green onions, cut on the diagonal with whites and greens separated

• 3 medium cloves garlic or 2 large cloves garlic, minced

• 1/2 tablespoon minced ginger root

• 1/3 white onion, thinly sliced

• 3/4 pound ahi tuna, cut into 1/2 inch cubes

• 1 small avocado, diced

• 2/3 cup diced watermelon

• 1/4 teaspoon sesame seeds

• serving pickled ginger (sushi ginger or gari)

Instructions

• In a medium bowl, mix soy sauce, watermelon juice, chili sauce, oil, the white portion of green onions, garlic, ginger root, and onion. Add tuna, toss and refrigerate for 30 minutes.

• 10 minutes before serving, add avocado and return to refrigerator.

• Plate as *desired and top with watermelon and green onions, then sprinkle with sesame seeds. Serve with pickled ginger.

* Watermelon Poke Bowls can be served as individual portions over rice (seasoned with a touch of rice wine vinegar) as a main dish, in small serving bowls as an appetizer or side dish, or on a large platter for a buffet. Garnish with dried seaweed for extra Hawaiian flare.

Recipe by: https://www.watermelon.org/

Summer Guide to Lifestyle Medicine

Lifestyle Medicine is a new buzz word in the world of health and wellness, and while the term might be new, the principles of Lifestyle Medicine are things nutrition and wellness experts have been preaching for years. According to the American College of Lifestyle Medicine, Lifestyle Medicine is the use of evidence-based lifestyle therapeutic approaches, such as a plant-predominant dietary lifestyle, regular physical activity, adequate sleep, stress management, avoiding the use of risking substances and pursuing other non-drug modalities, to treat, and prevent chronic disease. 

This month I’m sharing why the summer is the perfect opportunity to embrace Lifestyle Medicine and how you can incorporate these principles into your day to day routine! With Lifestyle Medicine, you’re empowered to take charge of your own health.

Summer Guide to Lifestyle Medicine

Why wait till September or January to start thinking about changing your nutrition and health habits, when you can start today? The summer is actually the perfect opportunity to embrace Lifestyle Medicine and start implementing new habits. Listed below are some easy things you can start doing today and reaping the health and wellness benefits.

• Eat Seasonal Produce. The cornerstone principle of Lifestyle Medicine is to eat a plant-predominant diet consisting of vegetables, fruits, whole grains, beans, lentils, peas, nuts, and seeds. The summer months are filled with produce harvested in their prime including sweet corn, ripe tomatoes, juicy berries, and more. Take advantage of this season to create new lifestyle habits by eating more seasonal produce. Here are a few ideas to get started: mix in spinach, tomatoes, and peppers into your eggs, enjoy fresh fruit and challenge yourself to add more plants to your meals by cooking with at least three different vegetables.

• Sign Up for a Summer Rec League. Summer is the perfect season to sign up for a new sport. While you may love watching a good baseball game on a summer evening, there is nothing like playing the game! No need to let your skill level, age, or your busy schedule hold you back. As I like to say, where there is a will, there is always a way! Check out your local rec center and see what adult leagues are offered. From volleyball to softball to pickleball to kickball there is bound to be something that fits your skill level and schedule. If participating in summer sports does not interest you then sign up for a local running club. The key is to not only find something you enjoy but also has a set schedule of practices and events to show up and participate!

• Maintain a Consistent Sleep Schedule. Avoid letting the temptation of long summer days, lack of school schedule and vacation mindset result in late nights. While late nights catching up with friends is okay to do every now and then, it is not a healthy habit for the long term. Sleep is not only important for your mental and physical health but also for . healing and repair of your muscles, tissues, and more. Chronic sleep deficiency is linked to increased risk for heart disease, high blood pressure, and diabetes as well as mental health issues such as anxiety and depression.

• Create White Space In Your Schedule. Stress management is an essential component of Lifestyle Medicine. One thing I’ve observed working with clients is that not having enough time or having too much to do is a big contributor to stress. The summer is the perfect time to address this. Where can you create white space in your schedule to do less? White space, also known as free time, is just as important for your physical and mental well-being as staying active and engaged in physical and social activities. Take the challenge and see where can you create a little more white space in your schedule? How does extra free time help with your overall stress levels? How can you keep this white space protected for your foreseeable future?

• Soak Up Sunshine! The sun is one of the best ways to get vitamin D, the nutrient essential for bone health and fighting depression, just to name a few. While it is important to wear sunscreen when spending time outdoors and sunscreen will inhibit some vitamin D absorption. However, you will still get some of the benefits. The more time you spend outdoors the more your body will be able to absorb this nutrient over time. Sunshine is also very good for your overall mental and emotional wellbeing. Whenever spending time outdoors be sure to follow the sunscreen guidelines from your physician.

• Be Mindful of Summer Drinking. Summer can be a challenge for people who’ve struggled with alcohol and other substance abuse issues. Be mindful not to fall into the habit of drinking a few cocktails or glasses of wine during the summer nights on a regular basis. And if you’ve already kicked the habit (like stopped smoking, recreational drug use, or reduced alcohol consumption), don’t fall back into it. If this has been a struggle for you in the past, know that the simple act of self-awareness of what, when and where your struggles are is huge. The next step is to create a support system and plan on how you will not revert to old habits. Lifestyle Medicine is avoiding the use of risking substances because the effects on your overall health and well-being are serious and can be life-threatening.

California Avocado Red, White and Blueberry Salsa California Avocados

Add some color to your summer holiday party menu with festive fruit salsa. It’s an excellent source of Vitamin C and a good source of Vitamin A.

Serves: 4
Ingredients:

• 1/2 sweet white onion, minced

• 2 ripe, red tomatoes, diced

• 2 Serrano chiles, stemmed, seeded and minced

• 1 Tbsp. minced fresh mint, cilantro or basil

• 1 ripe, fresh California Avocados, peeled, seeded and diced

• 1/2 cup fresh blueberries

• 1/4 tsp sea salt

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados.

Instructions:

• Gently combine all ingredients. Let rest for at least 10 minutes before serving to allow the flavors to merge.

5 Reasons Not to Go on a Diet

Before diving into all the reasons to stop dieting, let’s clarify the difference between a diet and dieting. 

According to Merriam Webster dictionary, diet is defined as food and drink regularly provided or consumed; habitual nourishment; the kind and amount of food prescribed for a person or animal for a special reason. Whereas the act of dieting is defined as: to cause to take food; to cause to eat and drink sparingly or according to prescribed rules.

The dieting mentality is associated with a variety of physical and emotional health risk that won’t lead to lasting weight loss and in the long run, could be more detrimental to your health. This month I’m sharing a few reasons not to go on a diet and how you can shift typical diet mentality thoughts into creating a healthy relationship with your daily diet, ultimately creating a healthy lifestyle. 

Here are the reasons:

1. Dieting actually leads to weight gain. As counterintuitive as it sounds, dieters are more likely to gain weight after the diet than non-dieters. Dieting (aka restricting), triggers an increase in stress hormones which is also linked to weight gain. The rules and restrictions that come with diets have you ignoring and suppressing your body’s natural hunger cues. Over time, this can make you more vulnerable to binge eating and less intuitive about listening to your body’s internal hunger and fullness cues that help naturally regulate weight.

2. Dieting can slow down your metabolism. Restricting calorie intake can lead to weight loss, however, the drop is due more to a loss in metabolically active muscle mass than actual fat loss. By losing muscle, there is a decrease in the amount of energy the body needs to maintain its weight, meaning a slower metabolism. A slow metabolism burns fewer calories at rest and therefore you have to eat less to avoid gaining weight.

3. Dieting often means numbers trump nutrition. When following a diet, you are often most concerned about calories than anything else. This leads to eating foods based off a number rather than actual nutrition, and let’s face it, not all calories are created equal. A hundred calories of Swedish fish isn’t the same as a hundred calories of Greek yogurt and fresh berries. Foods labeled as “reduced-fat” often means more sugar or other additives to make it palatable. Taking out the fat means taking out some of the flavors, and eating foods with less flavor often leads to consuming more to feel satisfied. By just focusing on calories, you lose sight of the nutrition your body needs. However, eating a balanced diet takes into account the nutrition that is essential for regulating hormones, fighting diseases, managing cravings, and giving your body energy to thrive.

4. Dieting sets off a self-shaming cycle. Beyond the negative physical and health consequences, dieting can have a negative impact on your psychological health and wellbeing. You start your new plan feeling good and optimistic that these rules and restrictions will help you reach their goals. During the first week, you lose a few pounds and you are motivated this will continue. Then you hit a plateau, the scale does not budge. You begin to feel frustrated that your weight is not changing as fast as promised or expected. This leads to feeling upset and maybe a little depressed, feelings of deprivation start to creep in and eventually you give up. You eat something “off limits” from the diet rules, this leads to a binge followed by feelings of despair, shame, and frustration. These feelings lead back to the cycle of dieting -> deprivation -> overeating -> feelings of shame and unworthiness. Over time this cycle can be extremely detrimental to your mental and physical health and this is a big reason diets don’t work!

5. Dieting can lead to eating disorders and disordered eating. “Diets” have you depending on rules telling you what, when, and how much to eat. While this works for a short period of time, eventually you will fall off the diet. Falling off your diet intensifies the feelings of guilt and shame, which contributes to the cycle of restricting, purging, bingeing or excessive exercise. Over time this can develop into a serious eating disorder, leaving you with long term disordered eating habits. Other side effects of dieting include increased risk of depression, decrease in self-esteem, emotional distress and more weight gain.

Daily Mantra: "I am Enough"

Here is a list of short mantras you can repeat to yourself to empower yourself to love yourself just as you are.

• I am perfectly imperfect. My imperfections make me unique in this world. I embrace my imperfections and embrace the imperfections of my loved ones.

• I choose my path. My path may include bumps, uphill climbs, and even a few detours, but these obstacles make me stronger and wiser as I continue on the journey.

• I choose to be grateful for all of it.

• I have done enough for today and I did the best I could today.

• I have everything I need.

• I am worthy of love. I am worthy of being cherished by others.

• My gifts are worth sharing with others.

• I will not compare myself to my family or friends, I am on my own journey.

• I will walk my path and support my loved ones as they walk their path.

• I am strong enough to handle whatever is given to me.

• I trust that I will find the strength within me to do what I need to do if an obstacle feels too overwhelming for me.

• I am tougher and braver than I appear.

• I got this!

• I am enough.

One Sheet Pan Tuscan Chicken

Ingredients:

• 1.5 lbs chicken breasts skin on, cut into halves if needed to make each piece equal in size (For a healthier version, remove the skin before cooking)

• 12 oz small new potatoes, sliced 
  

• 8 oz button mushrooms
  

• 1 yellow onion, sliced
  

• 3-4 cloves fresh garlic, minced
  

• 2 cups cherry tomatoes
  

• 1/2 cup chopped sun-dried tomatoes
  

• 1 cup green, or black olives, pitted
  

• 2 Tbsp avocado oil, or olive oil, divided
  

• 1 Tbsp balsamic vinegar
  

• 1 Tbsp raw honey
  

• 1 tsp oregano
  

• 1 tsp thyme
  

• 2 Tbsp fresh thyme, chopped for garnish
  

• sea salt & pepper, to your taste 

Instructions:

1. Preheat the oven to 350f.

2. Line a baking tray with foil, then place the chicken breast in the middle and the potatoes on the sides.

3. Drizzle with 1 Tbsp oil, and season generously with sea salt and pepper.

4. Roast in the preheated oven for about 25 minutes.

5. In a large bowl, add in the mushrooms, tomatoes, olives, sliced onion, garlic and sun dried tomatoes.

6. Drizzle remaining oil, balsamic vinegar, raw honey and add all the seasonings. Mix well to get all veggies coated.

7. Once the chicken is almost cooked, add the veggies mixture to the sheet pan, and roast for an additional 10 minutes, or until the chicken is golden brown and fully cooked.

8. Remove from the oven and garnish with fresh thyme and season to your taste.

9. You may keep it in the fridge for a max of 4 days for food prep.

Enjoy!

by Rachel Maser @ cleanfoodcrush.com

Yes, you can enjoy the Holiday Season eating healthy!

The holidays are a time for family, friends, good food and creating great memories. Our schedules are filled with shopping, decorating, and holiday party hopping. The busy days can make it challenging to maintain healthy exercise and sleep habits, making it easy to turn to food for a quick energy rush or comfort when feeling sad or lonely. 

When you combine lack of sleep with skipped workouts and poor food choices, it is easy to see why so many people complain of weight gain over the holidays. However, with a few simple strategies, you can fend off the unwanted holiday weight gain and prevent unhealthy habits from sabotaging the season!

Here are some of my favorite tips:

#1 Sip on soup. Soup is a low energy dense food, which means it provides fewer calories per gram - therefore you can eat a nice serving of soup, relatively low in calories. Having a cup of broth-based soup before a meal can help fill you up, so you don't overindulge in higher-calorie foods.

Bonus Tip: eat soup 30 minutes before your main meal to let your stomach register your food, helping to eat smaller portions of the more calorie-dense foods being served.

#2 Move away from the munchies. When socializing, avoid positioning yourself close to the appetizer and hors-d'oeuvre spread. This will not only help keep you more engaged in the conversation, but you will also not be tempted to eat between every other word. By stepping away from the food, you can focus on the people you are with.

Bonus Tip: When you eat, serve yourself on a plate. Think about the food you are eating, enjoy the smell, taste, and flavors of the meals. When talking, talk.

#3 Stock up on healthy foods. Prepare for your success by planning in advance. Be aware that life will get busy, you will get hungry, and your body will need food to function. Therefore, empower yourself by stocking up on nutritious and portable foods you can stash in your desk, car, gym bag, briefcase or purse.

Bonus Tip: Avoid going shopping or to a party on an empty stomach. Keep office goodies out of view or in an inconvenient location.

#4 Delay satisfaction. What should you do if you are at an office party? Instead of depriving yourself, which will probably lead to overindulging later, take it home for later. Often times delaying satisfaction can lead to realizing you did not need another serving or save it for when you can you can slow down and savor it.

Bonus Tip: Allow yourself to be more flexible this time of year. By giving yourself permission to savor holiday foods you'll be less likely to overeat and binge when your favorite foods are offered to you.

#5 Maintain a health and wellness journal. Food journaling has long been known as one of the most useful tools for helping people manage their weight. However, sometimes a food journal can get mentally exhausting if you are only thinking about the calories you consumed. Instead, shift the focus to health and wellness journaling. Track sleep habits, physical activity, mindful food moments, holiday joy, and if you choose to track food intake, pay attention to hunger and fullness cues along with your enjoyment of the foods.

Bonus Tip: Use the journal to explore what makes you feel both mentally and physically healthy.

Happy Holiday Season!!!

Yours in health,

Juliana

Don't Let Halloween Treats Scare You Into An Unhealthy Obsession

Halloween is here and there are savory and sweet treats everywhere. It is becoming more and more common for people to make comments about “healthy” and “unhealthy” food everyday - from the media, to your family, friends, and everyone in between. As a nutrition expert, I understand and agree with some of these comments. However, living a healthy and balanced life also means learning to enjoy food while also enjoying the experience of being with friends and family.

Heading into any social situation, especially during Halloween time, can sometimes be a little scary if you have struggled with food issues, disordered eating, or your inner food police screaming “eat this, not that”. If you have suffered from an eating disorder, you know these words and situations can trigger you back into old habits and behaviors, if you are not equipped both mentally and physically. This issue is designed, to help you enjoy the tricks and treats of the seasons without letting the food police creep into your life and take control of the fun!

Here are a three things you can start doing today to keep yourself mentally and physically strong while not getting spooked about all the “food rules” you may read about. 

1. Avoid skipping meals. Whether it's breakfast lunch dinner snacks skipping meals is a surefire way to find yourself in a place you might eating beyond comfort a popular Halloween treat. Everyone, every once in awhile, will find themselves in a situation where they may overeat, remember you're human. However, as part of recovery, it important to practice self-care and fuel properly throughout the day. When you fuel right throughout the day, you are equipping yourself to go to a social gathering feeling satisfied and not deprived. Practicing this step can help enjoy the event while also helping you stop eating beyond comfort.

2. Taste your treats. When deciding to enjoy a Halloween treat, like your favorite candy, cookie, or chips and dip, take the time to actually taste what you're about to eat. If you're eating out of boredom, stress or pure mindlessness this is not the time to grab that peanut butter cup. Instead wait to enjoy your treat when you have the time to sit down, taste & savor it - without any guilt!

3. Don’t be scared to serve it up. Instead nibbling on random Halloween candy and treat throughout the evening, make a conscious decision on what you want to eat. After you make the conscious decision on what you actually want, then take the next step and serve yourself a portion on a plate. Once you have served your portion, find a place where you can sit, taste, and enjoy your food. This simple act of conscious eating will help you stay in tune with your body. As you are eating, refer back to step #2 and make sure to taste your treats...without any guilt!

Does this issue make you want to discover how you can make peace with food and enjoy more guilt free social situations? Contact me and let’s explore working together!