New Year’s Resolutions: 2017

Let’s make this 2017 different. Let’s do this for real. Let’s commit to something that is realistic, personal, really worthwhile and attainable! Improving your health!

The is one thing I would like you to know before you decide to “go on another diet” as your 2017 New Year’s Resolution:

YOUR METABOLISM IS NOT A CALCULATOR!! It is not a chemistry set, and it doesn’t know what raising a gram of water 1 degree means…. (this is the actual definition of a caloric unit) This measurement is used to measure the energy released by food during digestion. It doesn’t take into account the quality of the food, whether or not there is any nutrient value to the food or the strength or weakness of digestion.

Counting calories, cutting out carbs or fat doesn’t work. Doing this and expecting the body to respond in a linear & predictable manner is pointless. It may work for a short while, but how many times do we want short term results?

This approach often causes the metabolism to be a little “irritated.” Irritated as in it starts to hold on to everything you eat because you’ve sent it into a state of panic. It does not work and science has proven it over and over again. 95% of people who follow this approach regain the weight and 66% end up even heavier. And the number on the scale is honestly not the best measure of health anyway. Having a body that is well nourished and strong and is able to carry you through your life’s activities with energy and vitality IS!

In order to get real results, you have to understand how YOUR body really works. This is a continuous learning process. Each of us are individuals with unique genetic dispositions and histories. Every part of who you are needs to come to the table to make your nutritional program complete. Pay attention to how you feel when you eat well. Pay attention to how you feel when you eat junk. Be mindful and eat consciously.

Three Simple Ways to improve your health this year:
1. Take the time to read labels, not only the nutritional label, but the ingredient list. Ingredients are foods and spices. This is not a place for chemicals. If you don’t know what it is, where it comes from or how to pronounce it, toss those “food substances” out!

2. Commit to choosing real, whole, unprocessed food. Plan your meals. This is the way to nourish your body and not just eat whatever is convenient.

3. Move your body. Grand County offers so many great winter activities. Try something new. Keep going until you find the ones you love. Snowshoe, ski, ice skating, spin class, Pilates, kick-boxing, and YOGA of course!

Asian Sesame Salad For One

Ingredients

  • 3 cups organic mixed greens
  • 1 carrot, grated
  • 1 green onion, chopped
  • small handful of cilantro, chopped
  • 1/4 cup cashews
  • 1/2 cup edamame
  • 1/2 cucumber, sliced thin
  • 1/4 avocado, sliced
  • sprinkle of sesame seeds
  • freshly grated black pepper to taste

Dressing:

  • 1 teaspoon rice vinegar
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon raw honey
  • 1/2 teaspoon sesame oil
  • 1 teaspoon tahini
  • Mix ingredients together.  Toss with your greens.

Thai Coconut Sauce

  • ¼ cup canned coconut milk
  • ¼ cup almond butter
  • ½ tsp. sesame oil
  • 1 tbsp. rice vinegar
  • 2 tsp. raw honey
  • 2 Tbsp. Bragg’s amino acids or Coconut aminos (good substitute for soy sauce)
  • 2 tsp red pepper flakes (or more to taste)

Combine all ingredients into a mason jar with a lid and shake vigorously to combine.  So easy and soooooo good!

Fennel Slaw Salad

I make this salad/slaw to top a bed of spinach and add grilled chicken to make a whole dinner

Ingredients:

  • 1 fennel bulb sliced thinly
  • ½ small red onion sliced thinly
  • 1 cup fresh orange juice- 1 -2 oranges with seeds removed
  • 1 Tbsp white wine vinegar
  • 2 Tbsp exta virgin olive oil
  • 1 ½ tsp. pure maple syrup
  • Pinch of sea salt and black pepper (to taste)
  • 1 sprig of fresh marjoram chopped (can use 1 tsp of ground if you have to)
  • 2 bunches of watercress stemmed ( I use the whole thing)
  • ¼ cup unsalted walnuts (toasted lightly on stove)

In large blow combine the fennel, onion, orange juice, vinegar, oil, maple syrup salt, pepper and marjoram, toss and let sit 10-15 min.

Add the watercress and walnuts to the fennel mix toss lightly and put over the spinach and serve.

Yeah!  Love this one.  I sometimes use extra Orange juice for more dressing.

Rutabaga Hummus

Recipe adapted by Lisa Turan from Emma Frisch
Even those who say they don’t like hummus are pleasantly surprised!

Ingredients:

  • Extra Virgin Olive oil – 2 tablespoons
  • Rutabaga – 3 cups rough chopped
  • 1 can organic garbanzo beans
  • Carrots – 1 cup rough chopped
  • Tahini – 1/4 cup tahini (optional)
  • Garlic – 2 tablespoons chopped
  • Fresh Lemon juice – 2 tablespoons
  • White miso – Optional: 1 tablespoon
  • Extra Virgin Olive oil – 2 tablespoons

For Garnish

  • Sesame seeds – 1 teaspoon, toasted
  • Red pepper flakes – 1 teaspoon
  • Sea salt – 1 teaspoon
  1. Fill a medium pot with water and salt it generously. Taste the water – it should taste like the ocean.  Add the rutabaga and carrots, and bring to a boil until fork-tender-about 10-15 minutes.
  2. Use a slotted spoon to transfer the vegetables from the pot to a food processor. Set the broth aside and use to thin the hummus if needed. You can save (will freeze just fine) to make homemade soup.
  3. Add the tahini, garlic, lemon juice and miso to the food processor. Puree.
  4. While blending, slowly pour olive oil in until you have a smooth consistency. If the hummus is too thick, add a tablespoon of the vegetable broth at a time.
  5. Garnish with a small swirl of olive oil and sesame seeds, red pepper flakes and sea salt.