Decode Your Cravings

Some people say that cravings are all mental and that you aren't actually hungry, you're just bored. Although your stomach does send signals to your brain telling you that you are hungry, cravings aren't a 'mental' thing. They are small ways that you body tells you what it needs. Don't get me wrong, I get bored and turn to food more than I should, but cravings don't have to be all cookies, chips, bacon and burgers all wrapped in one. Below I will help you decode what your craving means and some healthy alternatives to satisfy them!

If you are craving CHOCOLATE, your body is telling you that you need magnesium. Studies have shown that a reasonable amount of dark chocolate is good for you, try having some nuts, seeds, assorted veggies and fruits.

If you are craving something SWEET & SUGARY, your body is telling you to take in more chromium, carbon, phosphorus, sulphur or tryptophan. For chromium you can have some broccoli or some grapes, for carbon turn to fresh fruits, phosphorus can be taken in via nuts and veggies, sulphur is contained in cabbage and cauliflower and tryptophan can be found in sweet potatoes and spinach.

If you are craving BREAD, PASTA OR OTHER STARCHES, your body is telling you to take in more nitrogen. To satisfy this depletion, you can eat some dark leafy greens such as kale, collards, etc. as well as nuts and seeds.

If you are craving something OILY OR FATTY, your body is telling you to take in more calcium via broccoli, asparagus, kale, mustard greens, bok choy, figs, dates and plums.

If you are craving something SALTY, your body is telling you to take in more chloride via celery, tomatoes, lettuce and seaweeds and silicon via cashews, nuts and seeds.

Hopefully this gave you some insight of how your body can talk to you and actually tell you what it needs. As you can tell from most of these swaps, veggies and nuts are the things you should be reaching for to satisfy your cravings!

ENJOY!!

Steel Cut Oats with Almond Butter and Blueberries

As I've said before, breakfast is a very important meal of the day because it sets the pace of your metabolism for the rest of the day. So why not put something in your body that will keep you full for awhile and get your metabolism kick-started, in a healthy and delicious way of course! I have posted about Steel Cut Oats before, but now I'm introducing my new friend....almond butter.

Ingredients:

• 3-4 cups water*

• 1 cup Steel Cut Oats (I used ones from Trader Joe's)*

• A handful of blueberries (or any other fruit you'd like)

• 1-2 tbsp almond butter

(*This is more than one serving, but Steel Cut Oats are great because you can save and store them in the fridge for future breakfasts or snacks.)

Step 1: Bring your water to a boil and slowly stir in 1 cup of your oats.

Step 2: When oats begin to thicken (about 5 minutes), reduce heat and simmer uncovered for about 30 minutes or to your desired consistency), while stirring occasionally. Make sure you watch your oats because it may foam up and spill out of the pan.

Step 3: Oats should be cooked until tender--the longer you cook them, the thicker they get.

Step 4: You can serve your oats immediately or refrigerate for about 1 week. If you choose to store them, the oats will thicken so you should stir in a little milk or water to loosen them up. 

(If you are storing for later, you only need to put in the microwave for about 2-3 minutes.)

Step 5: Take a few scoops into a bowl, add in your almond butter and your fruit. If you feel you want a little more sweetness to your breakfast opt for a drizzle of honey or cinnamon sugar on top.

You can add any kind of fruit or nuts you want to this delicious and fast breakfast, I just had some blueberries in the freezer. This breakfast runs for about 300 calories, which is nothing in the scheme of the rest of your day and will keep you full until your next meal. Almond butter is made by simply crushing and smoothing almonds into a paste. As I'm sure most of you know, almonds are a highly nutritious food containing vitamin E, potassium, magnesium, iron, calcium and phosphorus. They are also a good source of fiber as well as protein. To let you in on a little secret, not all nut butters are treated equally; some are made using excessive heat in the preparation process, which extracts nutrients. You want to look for the nut butters that have been made using a cold-press process because this preserves the healthy and necessary nutrients your body needs.

ENJOY!!

5 Foods That Will Naturally Stop Your Pain

In today's world, we rely WAY too much on medicine whether it be for a headache, nausea or even cramps. Believe it or not, there are some foods that you can incorporate into your diet that can naturally relieve your pain without pills!

Sweet Potatoes: The orange color comes from the beta-carotene, which is a strong antioxidant that fights cell damaging molecules called free radicals that are released by your body.

-You can slice and roast them in the oven as a side dish or mash down for healthier mashed potatoes.

Ginger: This root is packed with flavor which contains chemicals that work similarly to some anti-inflammatory medications and both the fresh and ground versions offer ingredients with feel-good perks. It also settles your stomach--hence when you are sick, your mom tells you to drink ginger ale.

-Make a warm drink by popping a few slices of ginger in hot water for 5 minutes (you can even add 1 tbsp of honey as well)

Red Bell Peppers: One bell pepper actually twice the vitamin C of an orange; vitamin C is responsible for the health of collagen. Some research suggests that people who don't get enough vitamin C have a greater risk of developing certain kinds of arthritis. Also, red peppers contain beta-cryptoxanthin, which is a compound that helps reduce pain.

-You can really add these to any meal you make; in a omelet for breakfast, with hummus for lunch or a snack and as a side or in a salad for dinner.

Turmeric: This mustard-yellow spice has been shown to have a anti-swelling compound called curcumin, which helps to relieve aches by lowering inflammatory chemicals that circulate the body.

-You can sprinkle this spice on top of soups, stews or add a pinch to chicken or vegetables while cooking for a little flavor boost.

Salmon: This fish is packed with omega-3 fatty acids and eating this fish can decrease inflammation by suppressing the production of enzymes that harm cartilage. In fact, studies have proven that a diet rich in omega-3s can lead to less joint swelling and stiffness--fresh salmon would be optimal, but canned salmon works as well

-You can roast it, bake it, mash it with some olive oil and red wine vinegar then add in some chickpeas, chopped bell pepper, and minced onion. 

Next time you are feeling a headache coming on or some stiffness reach for some of these foods!

ENJOY!!

Ways to Exercise Outdoors

Since it is ALMOST officially summer and the weather is getting nicer, I am going to dedicate this blog post to different ideas for getting a workout in without stepping foot into a gym. Although the gym does offer a lot of great equipment, classes and atmosphere; sometimes I just want to be one with nature and get out and do something. I have compiled a list of a few ideas you can do at low cost or even free!!

1. Going for a walk. This seems like a no-brainer, but walking is still a really great exercise. It gets your heart rate up, while reducing your risk of heart attacks, strokes and even cardiovascular disease. Some great things about thing about walking are that it is free, can be done pretty much ANYWHERE, and you can do it at your own pace. I have a route that I do a few days a week during the summer that's about 5 miles with inclines, steep hills and most of it is on back roads, which is safer for pedestrians. Personally, as the weather heats up, I would recommend doing a walk either in the morning (before 11 AM) or later in the day (after 4 or 5 PM). I have walked in the heat of the day and let me tell you..not only was I sweating profusely, but I got horrible tan lines! Just crank your tunes or even grab a buddy--walking is a great way to get some exercise in.

2. Take a hike. Hiking, like walking, is free in most areas and doesn't require much but a water bottle and wear proper shoes. There are a few places that I like to hike that aren't too far from my house, if you are unsure about how to find a trail--the Internet is a great tool! I'm sure you will be surprised to see just how many places you can hike. Some locations have different trails for different physical fitness levels, so be sure to choose one you feel comfortable doing. Hiking is also a great way to get your heart rate up and get you out of the house. I always like hiking with a few other people, but like walking, it can also be done solo. Remember, with any exercising, it is important to stay hydrated so keep water handy at all times!

3. Swimming. Not everyone can have a pool in their backyard but there's always the ocean, friend's pool or even a local swimming hole that you can get some exercise in. This may cost you a little and or course during the summer, it will probably be crowded with families and teenagers, but hey if you're paying for it, might as well use it! You don't have to be swimming laps to get your heart rate up--believe it or not treading water in the deep end or in the ocean waiting for a wave is a great way to burn calories. Keeping your body in a constant state of movement makes it easier for your body to burn more calories. Lakes and ponds are also great sources for exercise, but may not be as clean as a pool or even the ocean. Spending 30 minutes in the water, while moving constantly can burn more calories than you think!

4. Go for a ride. Another alternative to walking is to take it onto two wheels--biking. Whether you choose to mountain bike or take a leisurely ride through your town, you are definitely burning calories. Biking has been making a comeback these days with the rising prices of gas and people becoming more and more aware of how their carbon footprint is affecting our atmosphere. Especially with the Tour de France coming up, what a great way to get your heart racing with taking a ride on your bike! I don't know what the laws are in other states, but I know in the state of NJ you are required to wear a helmet when you ride a bike--so remember to be safe and wear a helmet. Although you may think you look like a dork or a loser--I'd rather be a safe dork, than regret it later.

5. Grab a buddy, play some tennis. I'm sure you all have driven past a park or high school and have seen a few people making fools of themselves playing tennis. That could be you!! Grab a buddy or two to play some singles or doubles tennis. You don't have to be Serena or Venus Williams, but it's all about getting outside and having fun--even if you do suck, I'm sure you will give your abs a solid workout with all the laughing you will be doing. Your local high school usually has courts, if not you can check out local parks or your town might even have some. Sunscreen is key for this sport, unless you are playing after the sun goes down--it is easy to forget you are in the sun when you are running around chasing after the ball you hit across the other three courts. If you are new to the tennis game or it's been awhile for you, your arms and back may be sore the next day, but it's a good sore!

6. Be a yogi. Yoga can be done pretty much anywhere you feel comfortable doing it. Whether it's your first time or you've been practicing forever--yoga can be done in your backyard, in the park or anywhere you want really. I know that parks around my house have outside 'classes' where people come to a location outdoors and everyone does yoga together. Even if you don't know the proper moves, stretching in general is a great idea to release lactic acid and toxins from your body. At the end, I'm sure you will be feeling fantastic!

7. Kayaking/Rowing/Canoeing. Depending on where you reside, this one might be on the more expensive side due to the driving and then renting the equipment. Although you see rowing machines in gyms and they serve their purpose by toning your shoulders and back--performing the motions in an actual vessel is even better. These three means of exercise can be done on bays, rivers, lakes or oceans--if you are feeling adventurous. Grab a few friends and head to the water for a fun and different day of exercise.

8. Use the world as your gym. As I'm sure you have read in almost every fitness magazine out there--'you can get in a workout ANYWHERE'. This could not be more true--take a park for example: use a branch or monkey bar to do pull ups, do push ups on a table or bench, use a low swing to do squats--I have ideas for days! If none of these really sound appealing to you, just bring some resistance tubing with you and wrap around any steady trees, poles, etc. to work your arms. I have done this before and although some people may look at your funny, other people will look at you and wish they thought of it first. Be a trend-setter!

9. Hit the beach. No I don't mean laying down and tanning--beach volleyball, surfing, beach workouts, even building an impressive sandcastle. Before I get into the exercise portion, sunscreen is the most important part--you don't want to burn anything but fat while at the beach. Personally, I LOVE beach volleyball, although a lot of beaches don't have courts set up, you can easily go to Walmart or Target and buy a cheap net, ball and whatnot to bring to the beach one day with some friends. Who knows, when people see you setting up, they may even ask to join--another way to make friends! Beach workouts are great because not only do you have the toughness of your workout to deal with but also you are working against the sand, which burns extra calories.

10. Go for a run. This is probably my least favorite form of exercise--running for fun doesn't make sense to me, but I know a lot of people that do it so I figured I should put it on my list. Just like walking, it can be done just about anywhere and can be done at your own pace, unless you bring a friend. Lots of people tell me that running is therapeutic, especially when you have your music and pick a more scenic route--although when they tell me this, I am quick to reply that walking is the same for me and it's easier on my shins :).

This is a VERY informative post, but I hope you can get something out of it--working out doesn't have to be work and doesn't have to be done indoors. Enjoy the weather but remember--when doing any of these ideas WEAR SUNSCREEN! Skin cancer is no joke.

ENJOY!!

Hard-Boiled Eggs

Hi everyone!! It's been awhile since I've posted, but I have been a busy girl! I recently graduated from college and now I have the world at my feet. It's officially summer for me, so I will be getting into more summery and lighter recipes, but for now you're going to have to bare with me.

Hard-boiled eggs are a fast and easy breakfast option and can even double for a snack. There are so many ways to prepare eggs, but I think that hard-boiled is definitely one of my favorites. You can prepare them in advanced and they are easy to eat on-the-go.

Ingredients

• Eggs (as many as you choose to cook)

• Pinch of salt

Step 1: Choose eggs that are a little older, fresh eggs aren't the best for boiling because they are difficult to peel. Place eggs in a pot so they all fit, but they aren't crowded and fill with enough cold water to cover them by about one inch. 

Step 2: Heat your pot on high, uncovered and depending on how cooked you want your eggs, the timing for them will be different.

If you want your eggs a little runny I would opt for about 6 minutes, if you want a more solidified yolk, but still a little soft I would say 8 minutes and if you want a fully cooked yolk, 10-12 minutes will do.

Step 3: After your eggs are cooked to a time of your choosing, remove from pot and run under cold water until they are cool to the touch.

Step 4: When peeling your eggs, be gentle. I like to place the egg on its side and gently press down and roll until you hear/see a crack. The shell should almost fall off the egg without all the small annoying pieces and removing some of the white.

Benefits of Eggs

• Packed with 'good' fats which stabilizes blood cholesterol levels and lowers your risk of heat disease
• Naturally high in protein which helps to build muscle mass and repair tissues in the body
• Rich in vitamin A, which allows light to be absorbed better in your retinas, protects membranes around your corneas and lessens risk of night blindness
• Low calorie snack; one egg provides about 80 calories and about 60% of those calories are from fat--if you want to cut out the fat you can simply remove the yolk (yellow part of the egg)

Ideas for Eggs

• Put on top of a salad for extra protein and good fats
• Eat whole with some fruit or veggies
• Pair with some hummus
• Cut into slices and put on toast

ENJOY!!