The Wonders of Raw

Demi Moore, Angela Bassett, Lisa Bonet and Alicia Silverstone are just  a few celebrities who like it raw.

While you may find the idea of  a raw food diet difficult to digest, adding a few raw fresh dishes to your diet could be one of the easier ways to improve your daily diet. Raw food purists subscribe to the belief  that eating raw foods lead to weight loss, clearer skin and increased energy and that it enhances your body's ability to prevent and fight diseases, especially chronic diseases. The foundation of the raw food diet is that  the most healthful food for the body is uncooked.  Raw foodists say that raw and living foods contain essential food enzymes that are destroyed if the food is heated to above 116 Fahrenheit (47 Celsius/Centigrade). There are many ways to enjoy the health benefits of raw food. Some people eat only raw foods, while others include some cooked food for variety and convenience.

Tassili’s Raw Reality Restaurant in Atlanta recently offered a beginner class on preparing raw food and I had the pleasure  of being in the audience. This class focused on the wonderful world of kale, and Tassili taught three recipes to make the most of your kale eating experience. If you ever visit the Atlanta area, be sure to visit and try the Spicy Kale Wrap and the Sweet Coconut Corn.  Raw Reality’s  Spicy Kale Wrap is a flavorful, healthy salad effortlessly blending kale, sun dried tomatoes, avocado, red onion and cayenne pepper is encased in a hearty, gluten free coconut wrap.  The sandwich is also available in a mild version or with a whole wheat wrap. The Spicy Kale Wrap left me feeling full, satisfied and happy.

The three new kale recipes I walked away with are permanent additions to my healthy recipe collections, especially the Ginger Sesame Salad and the Sweet Kale Salad. Tassili was a brilliantly gifted teacher who took the time to talk about the healing divine power of enjoying food the way nature intended.
While I have no plans on converting to an all raw foods diet at this point in my life,  I am glad I gained the knowledge about preparing a few raw dishes when I want to  integrate more fresh, organic, healthful whole foods into my  diet.

While this is not the actual secret recipe served at  Tassili’s Raw Reality Restaurant, Here’s my twist on  one of the recipes we received from the Raw Food Workshop:
Divine Kale Wrap
*makes one full wrap
Your favorite wrap or tortilla (my favorite is the Ezekiel 4:9 Sprouted Grain Tortillas)
1/2 a bunch or 1 1/2-2 cups chopped kale
whole ripened avocado,  cut in half and pitted
1/4 red onion, thinly sliced
1/4  cup sundried tomatoes, sliced
3 tomatoes, thinly sliced
garlic powder to taste
cayenne red pepper to taste
pinch of salt

Wash and rinse kale. Chop and add to mixing bowl. Take avocado and scoop avocado flesh out and add to bowl. Use hands and fingers to mix the avocado with the kale, gently  breaking up pieces of the avocado with your hands as you blend.  Add remaining ingredients and season to taste.  Eat as a hearty salad, or serve on your favorite wrap, pita or cracker.

Salad Bar Smarts: What to Skip and What to Pick

 Your  local salad bar could be a convenient dining option, but be aware of what you pick to pluck  on your plate.  You may be getting more calories than what you bargained for.  One failed trip to  the salad bar could  cost  your diet an extra 1500  calories, up to 100 grams of fat, 100 mg of cholesterol and 1600 grams of sodium.  

What you choose could be your diet’s delight or a gluttonous nightmare.  Here are some tips on how to be salad bar smart your next trip down the salad aisle.

Pick dark leafy greens. Load your plate down with spinach, baby chard, arugula or kale. As a general rule, the darker the greens, the more fiber-rich and mineral-dense  the serving. These dark greens are full of fiber which fill your belly up quicker and are relatively low in calories.

Skip the romaine and iceberg lettuce.  Iceberg lettuce is not only nutrionally lacking, but it just doesn't pack the flavor punch that leafy greens do. 

Pick lean proteins. Top your salad with grilled chicken, turkey,  fish or beans. Choose nuts, seeds, or avocado to enhance the flavor and texture of your salads.

Skip greasy croutons, fried chow mein noodles, bacon bits, fried onions or bread crumbs. These toppings are loaded with sodium and unhealthy preservatives. Resist temptation and go easy on the cheeses, with the exception of protein packed cottage cheese. Stay away from canned fruits drowning in sticky sugary syrup.

Pick natural, healthy toppings.  Stick to natural and fresh foods, fruit and 

vegetables.  Freely add carrots, mushrooms, bell peppers, tomatoes, onions, olives, broccoli, celery, beets, cucumbers, mushrooms, eggs, chick peas, kidney beans, green peas, sunflower seeds  or nuts.

Skip the pasta salads and chicken, egg and tuna salads drowning in mayo. Ryan’s Chicken and Pasta Salad contains a whopping 240 calories for a one spoonful serving with 18 grams of fat. To be on the safe side, skip anything that looks creamy or white. Too often, creamy or white means sour cream, mayo.

Pick  diet friendly dressings and vinaigrettes.  Drizzle a little oil and vinegar, or experiment with your favorite herbs. A squeeze of lemon could be just the flavor burst your healthy salad needs.

Skip the heavy salad dressings. Salad dressing can be a diet-killer. Ruby Tuesday’s Bleu Cheese dressing contains a devastating 180 calories per ounce  and 19 grams of fat per  serving. If there isn't a diet-friendly  option available,  get a small serving on the side and  drizzle it on.  

Skip all the extras at the end of the salad bowl line. You will be full of your healthy, nutritious salad, so you won’t need the salty soups, greasy rolls or heavy sweet goods.

Now that you have been armed with the information you need to know to build a healthy, delicious and nutritious meal. By choosing well, you can eat as much as you want, without the guilt. What do you love to put on your plate at your favorite salad bar? 

All Hail Kale

If I had to pick my favorite leafy vegetable, kale would make the top of the very, very short list. Kale is a hearty green that tastes like a mild cabbage and is in the same family as cabbage, Brussels sprouts and cauliflower.  It packs a nutritional superpunch and  is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and rich in calcium. Kale, like  broccoli , contains sulforaphane  a chemical with potent anti-cancer properties and  promotes immunity and eye health, decrease inflammation, and  keeps you full with fiber. All this kale goodness only contains 35 calories!

There are so many ways to enjoy kale. Baked Kale chips are a nutritious alternative to potato chips you could start with. To bake, toss the rinsed and dried kale leaves with a few drizzles of olive oil and your favorite spices or seasonings. My favorite seasonings are curry, red pepper, cumin or grated parmasean cheese. Spread the leaves on a baking sheet and bake for 15-20 minutes at 350 degrees.

Another fun way to enjoy kale on the go is in a hearty  kale salad. The fiber content is filling and satisfying. The key to this salad, courtesty of Whole Foods,  is finely chopping the kale leaves.

Kale Salad

Ingredients

2 tablespoons olive oil
2 tablespoons lemon juice
1 to 2 teaspoons chili powder
1/2 teaspoon salt
2 bunches kale, stems and tough ribs removed, leaves very finely chopped

Method

In a large bowl, whisk together oil, lemon juice, chili powder and salt. Add kale, toss to combine and serve.

Nutrition

Per serving: 130 calories (50 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 290mg sodium, 19g total carbohydrate (4g dietary fiber, 0g sugar), 6g protein

So why not give kale a try? Eating more kale in 2012 will keep you skinny and fit in the  new year. For more great kale recipes, be sure to visit 365daysofkale.com for divine inspiration.

 What’s your favorite leafy green and how do you cook it? 

It's All In the Genes

What if you could look into your future to reveal changes or alterations in your genes that could cause illness or disease? What if this genetic crystal ball was not only accessible and user friendly, but affordable?

It is this power of knowing that inspired the company 23andMe and other genetic testing companies. For as little as $99 and a saliva sample, 23andMe identifies and interprets 1.1 million genetic markers to determine your ancestry and estimate your predisposition for more than 200 traits and conditions including your odds of developing cancer, having a heart attack or a stroke and going blind.

I took the test and featured my results on a recent Healthy Living segment. I was especially interested in finding out my genetic risk for Alzheimer’s disease after watching my grandmother’s painful decline with the disease.  

While my results show I am at a far less than average decreased genetic risk for Alzheimer’s than the national average, my risk for breast cancer is almost twice the national average. While these results don’t indicate I will positively get this disease, I will use this information, and other 23andMe health indicators to act proactively and take a more responsible role in my health.

23andMe also provides valuable information about my ancestry. I learned that my ancestry is 76% African, 17 % European and 6% Asian. 23andMe features the option of sharing your results with people all over the world who share your same DNA with a tool called Relative Finder.  I have been most fascinated with connecting with third, fourth and fifth cousins I have found all over the world who are all of different nationalities, but genetically linked to me.

Genetic science is advancing at a rapid rate and the ability for the general public to gain these genetic insights now and into the future is relatively new. If you do decide to take advantage of genetic testing, talk to your medical provider about any questions or concerns you may have to help you assess what the results mean for you and your family. For More information, visit 23andMe. 

Review: Zumba Exhilarate

I have an ongoing love affair with Zumba, the  hip shaking booty bouncing Latin infused aerobic craze that has swept the nation. Everything about Zumba excites me: the hunky instructors, the svelte dancers and the rocking world beats. I can never seem to find a regular Zumba class  nearby to fit my odd working hours and paying $6 per class/$24 a week was getting very old. Quickly.

Despite the irregularity of my Zumba class attendance, Zumba leaves me feeling amped, excited and empowered,  and skinny! Did I mention these power workouts burn up to 1000 gut busing  calories per session?

When I saw that Zumba released a new DVD for use at home, I got excited.  This could be a way for me to implement Zumba into my daily routine 5-6 days a week. (Yes, I love it that much!)  I was skeptical at first about investing $94.95 on the kit but quickly took the plunge when I calculated how much I would save by doing my workouts at my home.

The Zumba Fitness Exhilarate includes seven DVDs and a pair of one pound Zumba toning sticks. Each of the DVDs include a full workout routine focusing on a fitness goal. The Ripped DVD focuses on body sculpting,  Rush is an express 20 minute version to get your mojo grooving in a short period of time, and Step By Step walks you through the steps until you get  the full routine.

The music is a medley of world beats introducing you to the addicting and exotic rhythms of salsa, cumbia, samba, reggaeton, merengue, and more.

My favorite DVD in the  collection is the  Fitness Concert. The Fitness Concert crams a full routine into a concert style production, with live band  and an enthusiastic audience. The toning sticks added a new element to my routine, and the resistance  takes my Zumba to the next level.

The Skinny:  A great DVD investment for years to come. I will even buy the Zumba soundtrack!

Here’s a sneak peek at what you can expect from the Exhilarate experience!

New Look for Good Health Rules!

I have been away for a while dreaming about a whole new fab look and direction for Good Health Rules. I am getting a complete blog design makeover from the blog fairy over at  A Mommy's Blog Design Studio. I look forward to the new look and until then, keep up the Good Health!

Terrific Tailgating Tips

Football season means lots of tailgating. Thousands of fans will fill the the parking lot near their favorite stadium and celebrate the game with  an excess of food, beverages and alcohol.  The endless abundance of  dips, appetizers and treats are a diet disaster waiting to happen.  Whether you are cheering for your favorite NFL or college team,  the snacking can atack your waistline whether your team wins or loses.

Because other tailgating and pregame celebrations don't traditionally include  low fat or low calorie fare, it is best to come armed with a plan.  Before you even arrive at the celebration, have a light  meal, or stash a healthy snack in your bag. Survey the food offerings and grab a plate instead of going back and grazing.

When it comes to most tailgating meats, you are fairly safe, so long as you stick to grilled chicken, hot dogs or hamburgers. The same is true for any non fried seafood that is served. Seafood is low in fat and packed with Omega 3 fatty acids, which help lower your risk for chronic disease. Go easy on the hot wings. Five hot wings can add a whopping 597 calories and 48 grams of fat to your plate.

If you drink, stick to water on non sugary beverages. The average beer has 153 calories. Four beers is equal to a Big Mac hamburger. Swap out a regular beer for a low fat beer and swap out the ooey gooey cheese dip for salsa. Stick to the low fat snacks, like pretzels, popcorn and peanuts. Avoid the heavy dips and potato chips.

Just because you care about your health, doesn't mean you have to sacrifice your favorite tailgate tradition. Focus on the football and friendships and not the food, and you can enjoy game day without fear of fat.