Lemon Parmesan Chicken with Arugula

The BEST Chicken Parmesan.

In this lighter version of the the classic Italian dish, we keep all the deliciousness but lose the heavy mozzarella cheese and pasta. Trust me, everyone will love it!

Ingredients

• Kosher salt and freshly ground black pepper

• 2 extra-large eggs

• 1/2 cup dry bread crumbs (or panko for a gluten-free version)

• 1/2 cup freshly grated Parmesan cheese

• 1 teaspoon lemon zest

• 6 boneless, skinless chicken breasts

• Unsalted butter

• Good olive oil

• 5 ounces arugula

• 1/4 cup freshly squeezed lemon juice (2 lemons)

• 1/4 pound chunk Parmesan cheese

Instructions:

Preheat the oven to 350 degrees

1. Season the chicken with salt and pepper. Pound the chicken breasts between two sheets of parchment paper until they are 1/4 inch thick. You can use either a meat mallet or a rolling pin.

2. On a plate, beat the eggs with 1 tablespoon of water. On a second plate, combine the bread crumbs or panko, the 1/2 cup grated Parmesan cheese, and lemon zest , and set aside.

3. Dip both sides of the chicken breast into the egg mixture and dredge both sides in the bread-crumb mixture, pressing lightly.

4. Heat 1 tablespoon of butter and 1 tablespoon of olive oil in a large sauté pan and cook 2 or 3 chicken breasts on medium-low heat for 2 to 3 minutes on each side, until browned. Add more butter and oil and cook the rest of the chicken breasts.

5. Place the browned chicken on a parchment lined baking dish, and bake in the oven for 15 minutes.

6. Place the arugula in a large bowl. In a glass jar, whisk together the 1/4 cup lemon juice, 1/2 cup olive oil, pinch of salt and pepper. Pour enough dressing on the arugula to moisten. Toss well.

To serve - Pile some arugula on top of each hot chicken breast. With a very sharp knife or a vegetable peeler, shave the chunk of Parmesan into large shards and arrange them on top of the arugula.

The Perfect Homemade Vinaigrette

The Perfect Homemade Vinaigrette Recipe

Makes 1 cup

• 1/2 cup extra balsamic vinegar

• 1/2 cup extra virgin olive oil

• 1 teaspoon whole grain mustard

• 1/4 teaspoon sea salt

• 1/8 teaspoon freshly ground black pepper

Note:  This recipe works great with any kind of vinegar you love, especially red wine vinegar.  Apple cider vinegar is full of health benefits and is also great in this recipe.  I love high quality, balsamic vinegars....My favorites this summer have been aged Peach or Fig Balsamic.  For the best taste, look for small bottles of well-aged balsamic.  The huge bottles tend to be too acidic. 

Whisk all ingredients except the olive oil in a small bowl, then stream in the olive oil while you continue to whisk until the dressing has emulsified.

For a single serving, use one tablespoon each vinegar and oil, a small dab of mustard (about 1/8 teaspoon and just small pinch of salt and pepper.

The Power of Antioxidants

What are antioxidants?

Antioxidants are just that: they fight (anti) oxidation.

The chemical process of oxidation is like rusting metal. A molecule loses electrons and creates the infamous free radicals.  Oxidation is also the reason why apples, bananas, and avocados go brown when the skin is broken, and they're exposed to air - they're getting oxidized.

Free radicals in the body cause inflammation and can contribute to diseases like cancers, diabetes, and heart disease (to name a few). So, the antidote to oxidation is the antioxidant. Vitamins like vitamins A, C, and E are examples of antioxidants. So are other compounds in foods like carotenoids and phenols. These compounds sacrifice their electrons to stop the oxidation process; this why squirting some lemon juice on your sliced apples, bananas and avocados slows down the browning process.

But don’t think that all oxidation in the body is bad. It’s not. Your body naturally oxidizes compounds all the time when it’s doing healthy things like metabolizing nutrients or exercising.

As with many things in life and health, the key is maintaining a good balance. In this case, as the balance between oxidation and antioxidation.

We can throw off that balance with exposure to too much alcohol, smoking, or environmental pollutants. Even over-exercising or too much sun exposure can create too much oxidation.

The best sources of antioxidants to combat this effect are nutritious whole foods, like colorful fresh produce, e.g., blueberries, purple cabbage, etc. In fact, the more colorful and darker the plant is, the higher levels of antioxidants it usually has.  Chemicals that give the plants their deep colors are often the antioxidants themselves.

Antioxidants in food

Let me list out a few antioxidants and the foods they’re found in:

●      Vitamin A - Found in liver, dark leafy greens (e.g., kale), orange fruits and veggies (e.g., mangoes, carrots & squashes)

●      Vitamin C - Found in bell peppers, citrus, berries, and leafy greens

●      Vitamin E - Found in leafy greens, nuts (e.g., walnuts), and seeds (e.g., sunflowers)

●      Carotenoids (e.g., beta-carotene, lycopene, etc.) - Found in tomatoes, carrots, squash, sweet potatoes, and salmon

●      Phenols - Found in green tea, black tea, coffee, cocoa, red wine, and berries

Blueberries are probably one of the most studied antioxidant foods. They contain a range of phytochemical (i.e., plant chemical) compounds and are very high in anthocyanins (the blue-colored compound).

The antioxidant capacity can be measured in a laboratory; this is called the "oxygen radical absorption capacity," or "ORAC." And blueberries have one of the highest ORAC levels.

FUN FACT: Some studies estimate that the highest source of antioxidants in the average American is not from berries, it's from coffee! Can you imagine how much healthier people can be if they added a few more servings of antioxidant-rich fruits and vegetables to their days?

Antioxidant Foods vs. Supplements

While antioxidant supplements have been tested, their results haven’t been as good as many hoped. Compared with eating a nutrient-dense antioxidant-rich colorful array of plants, antioxidants supplements have fallen short.

Many studies of antioxidant supplements haven’t shown any benefit against heart disease, cancer, or other diseases. And these are diseases that are known to be reduced in people who eat a lot of foods that are naturally full of antioxidants.

In fact, too much of any individual antioxidant, like when overdoing supplements, can be harmful. Too much vitamin A is linked to increased risk of hip fractures and prostate cancer. Too much beta-carotene increases the risk of lung cancer in smokers. Too much vitamin E increases the risk of prostate cancer, lung infections, heart failure, and even death.

One of the reasons why we think that antioxidant foods work oh-so-much better than antioxidant supplements is because of synergy.   The concept of synergy means that by taking one component out of healthful food (i.e., the antioxidant), it loses the effect it has when combined with all the other healthy components it came with from nature. This is the difference between eating a whole orange and taking a vitamin C supplement. The orange is going to have more than just vitamin C, and many of those compounds will work together for overall health better than just isolating one and having higher-than-normal doses of it.

Conclusion

There are antioxidant vitamins (A, C & E) and other antioxidants like carotenoids and polyphenols. They're highest in colourful fruits and vegetables, nuts and seeds, some meats, tea, coffee, and cocoa.

You can’t replace a diet full of nutrient-dense antioxidant-rich whole foods with supplements. So stick with the foods.

Which antioxidant-rich foods and drinks are your favorites? Let me know in the comments below.

Recipe (Antioxidant-rich): Blueberry Smoothie

Serves 2

• 1 handful baby spinach leaves

• 1 cup blueberries, fresh or frozen

• 1 banana

• 1 cup unsweetened almond milk

• 1 dash cinnamon

Directions

Place all ingredients in a blender. Blend until smooth. Serve & enjoy!

Peanut Butter Energy Bites

Ingredients

• ⅔ cups Creamy Peanut Butter

• ½ cups Semi-Sweet Chocolate Chips

• 1 cup Old Fashioned Oats

• ½ cups Ground Flax Seeds

• 2 Tablespoons Honey

Preparation

Combine all ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15–30 minutes so they are easier to roll.

Roll into 12 bites and store in the fridge for up to 1 week.

Anika's Peanutbutter Chocolate Protein Shake

I n g r e d i e n t s:

1 banana (frozen is best)
1 teaspoon peanut butter
2 tablespoons Vanilla Protein
1 tablespoon flaxseeds
1-2 tablespoons cacao
1 teaspoon coconut sugar
1/2 cup almond milk

Optional Topping: Cacao nibs and fresh strawberries

Blend and Enjoy!

The Deck Of Cards Workout

Deck of cards workouts are a fun way to switch it up! Each suit corresponds to a different exercise and the number tells you how many reps to do. Flip over one card at a time until you've gone through the entire deck.

I love this type of workout because you never know what exercise is coming next and you’re never doing one thing for very long!  This workout combines four strength training moves that work your legs, arms and core along with four cardio movements to keep your heart rate up! Each exercise has a quick video linked to it if you need to check for form. 

All you’ll need for this workout is a deck of cards. There are also smartphone apps for deck of cards workouts you can download if you want to take this to the gym.

Full Body Deck of Cards Workout

Every suit in the deck of cards represents a different exercise and the card value equals the number of reps:

• Spades: Squats Video

• Hearts: Push-ups Video

• Clubs: Lunge Twist Video

• Diamonds: Bench Dips Video

Example: You flip over a 10 of hearts… you do 10 push-ups.

All face cards represent a high intensity cardio move and you do 20 reps of each.

• Jacks: 20 jumping jacks Video

• Queens: 20 plank jacks Video

• Kings: 20 squat jumps Video

• Aces: 20 mountain climbers Video

Example: You flip over a king of any suit… you do 20 jump squats.

As with all workouts, make sure to warm up for 5-10 minutes beforehand.

Garlic Roasted Salmon and Brussels Sprouts

Recipe by Better Homes and Gardens

If, like me, you’re a little obsessed with the flavor and health benefits of salmon you will want to bookmark this recipe.

Why is salmon such a great catch?

It’s a tasty source of protein that’s also rich in omega-3s, fatty acids that are good for your gut and are associated with reducing risk factors linked to heart disease, like high triglycerides, high blood pressure, and blood clotting. Omega-3s are also anti-inflammatory, great for your skin and hair, and may even help balance horomones!

This recipe serves 6, but can easily be cut in half.

Ingredients:

• 14 large cloves garlic, divided

• ¼ cup extra-virgin olive oil

• 2 tablespoons finely chopped fresh oregano, divided

• 1 teaspoon salt, divided

• ¾ teaspoon freshly ground pepper, divided

• 6 cups Brussels sprouts, trimmed and sliced

• ¾ cup white wine

• 2 pounds wild-caught salmon fillet, skinned, cut into 6 portions

• Lemon wedges

Preparation

Preheat oven to 450°F.

Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, ½ teaspoon salt and ¼ teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and 3 tablespoons of the seasoned oil in a large roasting pan. Roast, stirring once, for 15 minutes.

Add wine to the remaining oil mixture. Remove the pan from oven, stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano and ½ teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 10 minutes more. Serve with lemon wedges.

Strength Salad

If you love hearty, protein rich salad that will help power you through the day - this is one of my favorites. It’s flavorful, simple, and supplies a nice dose of vegan protein that will keep you feeling satisfied and give you sustained energy.

INGREDIENTS: (For 1 salad)

• 2 handfulls mixed greens (spinach. lettuces, arugula

• 1/4 cup cooked lentils

• 1/4 cup quinoa

• sprinkle of feta cheese

• 1 radish, sliced

• half cucumber, sliced

• 1/2 avocado, sliced or cubed

• 2-6 kalmata olives, sliced

• sprinkle fresh cliantro, torn in pieces

• Annie’s Green Goddess dressing to taste

What Is Intermittent Fasting And Does It Actually Work?

In a nutshell, intermittent fasting (IF) is just that: fasting intermittently

It's limiting calorie intake during certain hours/day or days/week. In this respect, IF is more of an eating pattern than a diet. It limits when to eat, and not so much what to eat. And that’s part of it’s appeal to people who don’t want to count calories or follow a restrictive plan.

Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn't have supermarkets, refrigerators or food available year-round. Sometimes they couldn't find anything to eat.

We now have unlimited access to food (including junk food), so eating several meals per day plus snacks may be less natural than fasting from time to time.

There are lots of variations on Intermittent Fasting. They include:

• The 16/8 method: This method involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m.

• 5:2 days of fasting, where you eat regularly for five days of the week, then take in just 500-600 calories/day for the other two (non-consecutive) days

• Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day

Most people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.

Is intermittent fasting effective for weight loss?

Intermittent fasting can help to lose weight because it can help you to eat fewer calories, and burn more calories too.

Lots of people say they have success with it…….Here’s what the the studies say:

According to one review study, intermittent fasting helped people to lose 3-8% of their weight over 3-24 weeks. In this study, people also lost 4-7% of their waist circumference (i.e., belly fat).

Another study of 100 people with obesity showed that after a year, the people who fasted on alternate days lost more weight than people who didn’t change their eating pattern. But, (and here’s where it’s interesting) they didn’t lose any more weight than those on a calorie restricted diet. Out of the people who were to follow the intermittent fasting protocol, 38% of them dropped out.

Sticking with a diet is one of the keys to weight loss success. So, if you can’t stay with a weight-loss diet, you’re less likely to lose the weight and keep it off.

Before you consider intermittent fasting

Intermittent fasting is not for everyone. People who are underweight, or have eating disorders shouldn’t fast. Neither should women who are pregnant, trying to get pregnant, or are breastfeeding.

Certain medical conditions can be worsened with longer periods of fasting. Also, people taking certain medications can be prone to side effects with intermittent fasting as well.

There is still some controversy around whether or not intermittent fasting is right for women due to the risk of hormone imbalance. Until more concrete studies are available, it may be best to start with an intermittent fasting schedule that is less extreme. For example, women should aim for a 12 hour fasting window rather than a 15- to 16-hour window , an all-day fast or extreme low calorie days.

One of the reasons people drop out of the intermittent fasting eating pattern is that it’s hard to stick with the fasting part. They eat more than the allowed (low-level of) calories when they’re supposed to be fasting. And when they finish fasting, they may overindulge due to the reaction of the appetite hormones and hunger drive while fasting. None of these will help with weight loss.

Also, the hours and days of fasting can be very difficult. So having strong social support will be key to those intermittent periods of fasting. Sticking to a (healthy, nutrient-dense) weight loss diet is the key to success, and intermittent fasting can be difficult for many people to stick with.

Conclusion

Intermittent fasting is a weight loss trend that does work for some people. It can help to lose weight and reduce belly fat. But, it isn't healthy and safe for everyone. Many people should not try intermittent fasting because it can be risky. It can also be difficult to stick with.

For the best chance of long-term weight loss success, finding a diet, you can stick with is key.

References:

https://authoritynutrition.com/intermittent-fasting-guide/

https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend

Smoked Salmon Avocado Toast

I'm always talking about how much I love salmon, and that applies to the smoked salmon, too. Especially since you don’t even have to cook it before you eat it.

Here, the salty, smoky flavor is complemented by the avocado, fresh radishes, a touch of dill and toasted whole grain bread.

The simple toast is perfect as a hearty snack or for breakfast or lunch as an open-faced sandwich. If it feels like you need a little more substance or protein, you can serve with an egg on top. You can also cut them into smaller pieces to serve as an hors d’oeuvres at a brunch or dinner party.

Ingredients:

• 1 slice sprouted grain bread, toasted

• 1/2 avocado, mashed

• 2 ounces (2 slices) fresh lox

• 1 radish, sliced

• 1/2 teaspoon fresh dill

• 1/4 teaspoon freshly ground black pepper

Place the mashed avocado on the toast, open faced. Add the lox radishes and herbs to taste.

Enjoy!

Peanut Butter Oatmeal

If you have never thought to put peanut butter in your oatmeal….Now’s the time!

Oatmeal is one of my favorite breakfast foods because it is energizing and loaded with fiber. This Peanut Butter Oatmeal version adds extra protein, healthy fats and antioxidants that will set you up for a productive day with lots of energy

Ingredients:

• 1⁄4 cup old fashioned oats

• 1⁄2 cup nonfat milk

• 1 tablespoon peanut butter

• 1⁄4 teaspoon ground cinnamon

In a microwaveable bowl, combine the oats and milk and microwave on high for 3 minutes.

Stir in the peanut butter and cinnamon. Top with more milk if desired.

Have a wonderful day!

Crockpot Lentil Soup

Crockpot Lentil Soup – a clean and simple soup made with loads of veggies and LENTILS! Super healthy and easy to make.

The lentil is a powerhouse. Full of nutrition , flavor, health benefits and taste. Plus, they are one of the easiest of the legumes to use because they do not need to be soaded like other dried beans.

The lentil bean is full of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron.

Recipe from: Pinch of Yum

Ingredients

Into the crockpot:

• 2 cups butternut squash (peeled and cubed)

• 2 cups carrots (peeled and sliced)

• 2 cups potatoes (peeled and chopped)

• 2 cups celery (chopped)

• 1 cup green lentils

• 3/4 cup yellow split peas (or just use more lentils)

• 1 onion (chopped)

• 5 cloves garlic (minced)

• 8-10 cups vegetable or chicken broth

• 2 teaspoons herbs de provence

• 1 teaspoon salt (more to taste)

Add at the end:

• 2-3 cups kale (stems removed, chopped)

• Fresh parsley (chopped)

• 1/4 cup olive oil

• A swish of sherry, red wine vinegar, or lemon juice to add a nice tangy bite

Instructions:

Place all ingredients in the crockpot. Cover and cook on high for 5-6 hours or low for 7-8 hours.

Place about 4 cups of soup in a blender with the olive oil. Pulse gently until semi-smooth and creamy-looking (the oil will form a creamy emulsion with the soup). Add back to the pot and stir to combine. Stir in the kale and parsley. Turn the heat off and just let everything chill out for a bit before serving. The taste gets better with time and so does the texture.

Season to taste (add the sherry, vinegar, and/or lemon juice at this point) and serve with crusty wheat bread and a little Parmesan cheese.

The Sugar Conundrum: Let's Talk Sugar

Doughnuts, soda, chocolate chip cookies, pecan pie, creamy puddings, cakes, candies…oh the joy of sugar!

We all love to indulge in a sweet treat, and these days treats are not at all rare in the Standard American Diet.  We eat sugar waaaaay to often.  100 years ago, sweets were truly a treat, and were consumed rarely or on special occasions.  Generally, these treats were sweetened with raw honey, or real maple syrup…...the good stuff.

Nowadays, our sugar fix comes from highly refined sugar.  This highly processed sugar is in virtually every packaged food in the grocery store, and probably lurking in all of your cupboards.

It can also fly under the radar by other names - high fructose corn syrup, dextrose, fructose, glucose, maltodextrin, maltose…just to name a few.

Here is a scary example:

A 12-ounce can of regular Coke contains 39 grams of total sugar, which is about 9 1/3 teaspoons of sugar.  If you’re reading the ingredients list though, you won’t see sugar clearly listed.  Coke in the United States is made with high fructose corn syrup as a lower-cost sugar alternative.  High fructose corn syrup is actually the second ingredient in Coke, behind carbonated water.

Consuming just 4 teaspoons of sugar a day has been linked to numerous diseases and imbalances in the body.   Here are just a few:

• Lowers ability of enzymes to function

• Impairs structure of DNA

• Raises adrenaline levels in children

• Suppresses the immune system

• Causes hormonal imbalance (hello pms, menopause, night sweats, cramps, irritability and mood swings!)

• Contributes to a weakened defense against bacterial infection

• Causes free radical formation in the blood stream

• Increases fasting levels of glucose in the blood

• Candidiasis (yeast infections)

• Over-stresses the pancreas, causing damage

These are just 10 of the 124 known diseases and imbalances connected with sugar.  Yikes!

Not only do we need to worry about processed sugar, but we also need to be watchful of artificial sweeteners; Aspartame, sucralose, cyclamate, acesulfame potassium…these are definite NO-NO’S!

The fact that they are called ARTIFICIAL says it all. Do we really want to expose your body to these unnatural chemicals? NO WAY!

These artificial substances are known neurotoxins.  What this means is that they can actually alter brain chemistry and specifically act on nerve cells.  Avoid these at all costs.  Even though we may be consuming small amounts of these artificial substances, consuming them on a daily basis, day after day, adds up to quite a bit over the years!

To sweeten a cup of hot tea or a smoothie, try a few drops of stevia in liquid form.  I also love using maple syrup and raw honey as sugar alternatives.

Of course, the best sweet fix of all is FRUIT!  Fruit is nature’s candy.  Aside from being sweet, fruit is loaded fiber, vitamins, antioxidants and lots of supportive nutrients.  So ditch the sugar, and eat more fruit to fix your sweet tooth.

Sign up for my 5-Day Sugar Free Challenge

Starting this MONDAY!

Chilled Avocado And Cucumber Soup

I love this tasty, brain-boosting Avocado and Cucumber Soup for lunch or dinner. Avocados are a unique fruit because of their high content of monounsaturated fats - Good for your brain, your mood, your heart and your skin!

And the best part? There is zero cooking involved! Just throw all of these healthy ingredients into the blender……And voila! Dinner is served.

Recipe from Eat Complete (p.196)

Ingredients:

• 2 avocados, pitted and peeled

• 2 cups low sodium chicken or veg broth

• 1 green apple, cored and chopped

• 1 large cucumber, peeled and chopped

• 1/4 cup fresh dill

• 2 celery stalks, chopped

• 1/4 cup sherry vinegar or red wine vinegar

• 2 tablespoons EVO, plus more to drizzle

• 1 clover garlic, peeled and halved

• 1/4 teaspoon salt

• 4 sprigs fresh basil

Directions:

Place the avocados, broth, apple, cucumber, dill, celery,vinegar, olive oil, garlic and salt in a blender and blend until smooth.

Transfer the soup to the fridge and chill for at least 1 hour.

Spoon the chilled soup into bowls and top with basil.

Rainbow Chard with Basil, Pine Nuts and Parmesan

Ingredients

• 13 to 14 oz. Rainbow chard (about 1 large bunch)

• 1 Tbs. extra-virgin olive oil

• 3 Tbs. pine nuts

• Kosher salt

• 1 Tbs. minced garlic

• 1 Tbs. cold unsalted butter, cut into 4 pieces

• 1/4 cup grated Parmigiano-Reggiano

• 1/4 cup thinly sliced fresh basil leaves (8 to 10 large)

Pull or cut the stems from the chard leaves. Cut or rip the leaves into 2- to 3-inch pieces and wash and dry them well. Rinse the stems and slice them crosswise 1/4 inch thick.

In a 12-inch nonstick stir-fry pan or skillet cook the pinenuts, stirring constantly, until lightly browned, 2 to 3 minutes. Transfer the pine nuts to a plate.

Return the pan to medium-high heat, heating 1 Tablespoon of olive oil. Add the chard stems and a pinch of salt, and cook, stirring occasionally, until shrunken and beginning to brown lightly, 6 to 7 minutes. Add the garlic and cook just until fragrant, about 15 seconds. Add the chard leaves and 1/4 tsp. salt. Toss with tongs until just wilted, 1 to 2 minutes. (If using a skillet, you may need to add the chard in batches, letting the first batch wilt before adding more.) Remove the pan from the heat, add the cold butter pieces and stir just until the butter has melted.

Using tongs, immediately transfer about half of the leaves and stems to a serving plate and arrange. Sprinkle on half of the Parmigiano, basil, and pine nuts. Layer on the remaining leaves, stems, and pan juices, and garnish with the remaining cheese, basil, and pine nuts. Serve immediately.

How To Start Meditating

Here's why I am such a big fan of meditation:

When I meditate my day goes better.  I have more energy and I feel less stress. I am more creative and focused in my work. I am more compassionate with myself and others. Meditation, even ten minutes in the morning gives me a sense of ease and positivity that carries me through the day.

Many of my clients resist starting meditation because they they "don't have time", they “can’t sit still” or they don't think they are "doing it right".

I can totally relate to all of those challenges! For years, I just dabbled with my meditation practice. I KNEW that meditation was an important key to my overall health and wellness, in the same way that exercise and nutrition are essential components.  But I didn't have the same powerful habits in place for daily meditation as I did for my exercise and nutrition routines.  Creating the HABIT was the key for me to finally start meditating daily even though I had tried a million times before. 

My practice is super simple:

I wake up an hour earlier than the rest of my family.  (Don't worry,  You can meditate at any time of day that works for you!)  It just works best for me first thing in the morning, and I find that I am more rested after meditation, than if I got that extra hour of sleep.  I get a cup of coffee, and sit down in the same spot every day, spine aligned, legs crossed.  I bring my attention to my breath.  Sometimes I use a mantra like 'So Hum', if my mind is really wandering around and I need to gently steer it back to my breath. My goal is to meditate for 5 minutes, but I usually sit for 20-30 minutes.  That's it!

Here's how to get started:

• Get Settled: Find a quiet place where you can relax.

• Breathe deeply: Take five deep breaths, in through your nose and out through your mouth, on the last exhalation, close your eyes.

• Check in: Settle into your body. Align your posture and take notice of how your body feels.

• Scan your body: Turn your mind inwards and take note of your body from head to toe, acknowledging any tension, and relax those areas. Then turn to your thoughts, notice what comes up without trying to alter them.

• Bring your attention to your breathing: You can count each breath, one (in), two (out), three (in) and so on, or use a mantra. If you notice your mind wandering just gently bring your mind back to the counting or the mantra

Sometimes, I listen to meditation music on Pandora.

Sometimes, I use guided meditations.  Here are a few resources that I love:

• Headspace: Meditation Made Simple

• Oprah and Deepak 21 Day Meditation Challenge

I have a sweet, 5 minute gratitude meditation on my blog:  Practicing Gratitude

On the rare occasion that I do miss my practice - I am just not at my best.  But don't just take my word for it!  There is plenty of scientific evidence that suggests that meditation affects the brain and the body in positive ways;  Check out the research in the articles below:

• Harvard Study: How Meditation Changes The Brain

• Time Magazine: Strongest Study Yet Shows How Meditation Can Lower The Risk Of Heart Disease

What does your meditation practice look like? (Don’t worry if it’s not consistent). Or what questions do you have about meditation? I would love to hear from you!

Peace & deep breaths,

Lisa  

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Easy Broccoli Frittata

There’s nothing better than a recipe that allows for flexibility, since it can often feel frustrating when you go to cook something and don’t have the exact ingredients on hand.

Frittatas are great for this, since you can pretty much throw anything (anything healthy, that is!) in with the eggs and end up with a delicious, balanced meal.

A few flavor combos I love? Broccoli and Feta. Spinach and tomato. Asparagus and goat cheese. I could go on and on.

Broccoli and Feta Frittata

20 minutes 2 Servings

Ingredients

• 6 eggs

• 1/4 cup unsweetened almond milk

• 1/4 teaspoon salt

• sprinkle of fresh or dried herbs: tarragon, sage, thyme (whatever you have on hand)

• 1 tablespoon extra virgin olive oil

• 2-3 scallions, chopped green and white parts

• 1 small head of broccoli, stalked and diced into small florets (2 cups)

• Any leftover green veggies that you have on hand (I used frozen peas) (optional)

• 1/2 cup crumbled feta

• red pepper flakes (optional)

• freshly ground black pepper
  

Instructions

Preheat the oven to 400°F.

Whisk the eggs, almond milk, salt and herbs until well combined. Set aside.

Heat the oil in a cast-iron skillet over medium heat. Add the scallions, broccoli, and a pinch of salt and pepper and cook, stirring occasionally, until the broccoli is tender but still bright green, 5 to 8 minutes.

Add the egg mixture and shake the pan to distribute. Sprinkle with the feta and red pepper flakes, if desired. Bake for 15 to 20 minutes or until the top is lightly golden brown and the eggs are set.

Remove from the oven, let cool, slice and serve. Season to taste.

Roasted Caulflower With Tahini And Mint

Roasted cauliflower is having a moment! I recreated this dish of cauliflower, tahini and mint after my recent trip to Israel. Roasted cauliflower is a star at some of the best restaurants in Tel Aviv including Chef Eyal Shani’s trendy restaurant, North Abraxas.

Ingredients:

• 1 large head of cauliflower

• 2 tablespoons extra virgin olive oil

• 2 pinches of red hot pepper flakes

• kosher sea salt

Lemon Tahini Sauce:

• 3 tablespoons tahini paste

•     3 tablespoons freshly squeezed lemon juice

•     1 teaspoon extra virgin olive oil

•     small handful of fresh mint, torn into small pieces

•     kosher sea salt

Directions:

Preheat the oven to 500 degrees.

Remove the leaves and lower stem of the cauliflower. Using a knife, cut the head of cauliflower into four quarters. Slice each quarter into 6-8 pieces (try to keep the florets roughly the same size to ensure even cooking and browning)

Rinse the florets in a colander and dry on paper towels. Spread them out evenly on a large baking sheet.

Drizzle with olive oil and toss to coat evenly. Season with hot pepper flakes and sea salt.

Roast for 10 minutes at 500 degrees–remove and flip the florets–turn down the heat to 450 degrees Fahrenheit and continue roasting for another 10-15 minutes until the florets are evenly browned and fork tender.

Whisk together the lemon juice, tahini paste, and 1 teaspoon olive oil in a small bowl. Thin the tahini sauce with warm water (add 1 teaspoon add a time, and whisk it in until it has loosened but is still relatively thick). Season with salt and pepper to taste.

Remove the florets from the oven, salt to taste, and place in a large mixing bowl. Add the sauce and using a spoon, toss the florets until they are all evenly coated. Garnish mint and serve immediately

Sauteed Citrus Shrimp

From: EatingWell Magazine, Spring 2004

This quick Spanish-inspired saute is a lesson in simplicity. All shrimp really needs to dazzle is lots of garlic and a splash of lemon. Serve as a main dish or as an appetizer

Ingredients

• 3 tablespoons lemon juice

• 3 tablespoons wine, dry white

• 2 teaspoons oil, olive, extra-virgin

• 3 cloves garlic minced

• 1 pound shrimp, peeled and deveined medium (30-40 per pound)

• 1 teaspoon oil, olive, extra-virgin

• 1 whole bay leaf

• 1/4 teaspoon pepper, red, crushed or 1 dried red chile, halved

• 1/4 teaspoon salt or to taste

• 2 tablespoons parsley, fresh chopped

Instructions

1. Combine lemon juice, wine, 2 teaspoons oil, and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain well, reserving marinade.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate.

3. Add bay leaf, crushed red pepper, and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley, and serve immediately.

Tips For A Healthier Thyroid

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate a few things - not a big deal - just the metabolism of ALL cells. And this is critical for maintaining a healthy body weight and having the energy to live your life.

(Yes, your thyroid IS a big deal!)

It’s estimated that at least 3.7% of US adults have an underactive thyroid.

When you don’t have enough thyroid hormone, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty losing weight; and even weight gain. Some of the other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold.

An underactive thyroid can be diagnosed from a blood test from your health professional.

How does the thyroid become underactive?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body. In this case, the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into thyroid) and you can be at risk for an iodine deficiency.

NOTE: Iodine-deficiency is not very common in the developed world, so supplements are likely not necessary, and may exacerbate certain thyroid issues. Check with your healthcare professional before taking supplements, and always read the label.

Nutrition and Lifestyle Tips For Healthier Thyroid:

Iodine - Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.

Seaweeds—like kelp, dulse, and nori—are packed full of iodine for your body to transform into hormones. They also usually contain a lot of other beneficial nutrients, like calcium, potassium, and Vitamins A through E, so the stuff is truly the superfood you’re missing out on.

NOTE:: During pregnancy and breastfeeding iodine requirements increase by up to 60%, so pay attention to eat enough iodine-containing foods.

Selenium - There is evidence that selenium (another essential mineral) can support the thyroid. A recent review of several clinical studies showed that there is not enough evidence to recommend selenium supplements to people with certain thyroid conditions. Because of this, it’s best to stick with selenium-rich foods like Brazil nuts, mushrooms, meat, and fish.

1-2 Brazil Nuts packs enough selenium to meet your recommended daily allowance.

Protein - One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a "thermogenic effect" because your body has to spend energy metabolizing protein; this means that protein has a metabolism raising effect.

Reduce goitrogens - Goitrogens are plant-estrogens that prevent the iodine in your blood from getting into your thyroid where it's needed to make thyroid hormones. Goitrogens themselves are not that powerful, unless they're eaten excessively, or are combined with a diet already low in iodine. They are found in "cruciferous" foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they're found in. Because these cruciferous vegetables are very nutritious, you may choose to cook them instead of eliminating them altogether.

Go Gluten-free - There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a "cross-reactivity" where the immune cells that are sensitized to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues.

Avoid Triclosan - Triclosan is a common ingredient in many soaps and body washes, but it may have an adverse effect on your thyroid. A study published in Aquatic Toxicology in 2006 showed that even minor exposure to the chemical can affect how your thyroid releases hormones. Luckily, In December of 2017, the FDA issued a ruling banning over-the-counter products containing triclosan.

Take Up Yoga - A study in Yoga Mimamsa found that doing certain yoga poses can help your thyroid hormone release functions. During your next routine, try incorporating poses like boat pose, bridge, and king pigeon pose. These poses help to open up throat circulation and improve energy flow around the thyroid.

Lifestyle upgrades - Weight gain and difficulty losing weight are very common when it comes to thyroid issues. To maintain a healthy weight, it’s important to get enough regular exercise, enough quality sleep, and reduce stress.

Conclusion

If you have concerns about your thyroid, then ask to be tested. That along with testing for celiac disease can help to confirm your best plan to move forward in good health.

Foods to support your thyroid include iodine- and selenium-containing foods, cooked cruciferous foods, and gluten-free foods. Don't forget to eat enough protein to help boost your metabolism. Also, consider reducing the amount of raw cruciferous foods you eat.

Supplementing with iodine or selenium should be done with a health professional’s advice.

And regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.

References:

http://www.precisionnutrition.com/all-about-thyroid

https://www.dietvsdisease.org/the-best-diet-for-an-underactive-thyroid/

http://www.who.int/elena/titles/iodine_pregnancy/en/

https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss/

https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss-week-2