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A Healthy Tip for the New Year

Julia Watanabe
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Make time out of your day (even if it’s for 10 minutes!) each day to get outside. Aim for a mid day walk or a stretch outside to soak in the benefits of vitamin D. The sun can aid a positive immune response and balancing of hormones. As an added bonus, vitamin D will increase melatonin levels to improve sleep at night.

Remember when we used our pedometers and aimed for 10,000 steps per day? That’s really the minimum we need to keep our digestion moving smoothly and regularly. Stand up and stretch regularly throughout your day to also support healthy digestion, while nourishing your body with fresh, quality foods. Walking helps to moderate blood sugar levels and starve off insulin resistance for diabetes regulation.

Consider taking a ‘Forest Bath’…

Forest Bathing, or forest therapy, is an immersion of the senses in nature. Originally known as shinrin-yoku, forest bathing was established in the 1980’s in Japan. The simple practice of spending time under a canopy of trees can help quiet the mind and relieve the soul. A bather will use all five senses to enjoy what nature has to offer — and a sense of wellbeing is achieved.

“Nature is the greatest place to heal and recharge.” -Anonymous

The Secrets Behind Choosing the Best Animal Products

redjenford
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The Secrets Behind Choosing the Best Animal Products

The Clean 15

redjenford
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The Clean 15

Dirty Dozen

redjenford
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Dirty Dozen

Rainbow Radish Strawberry Salsa

redjenford
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Rainbow Radish Strawberry Salsa

Prep Time

15 Minutes

Yields

2 Cups

Ingredients

6 large Radishes – the more colorful, the better

2 spring onions, white and tender green parts only

1 stem spring garlic, or 1 garlic clove, pressed or minced (optional and to taste)

½ bunch fresh parsley (about ¼ cup packed and chopped)

1 small jalapeno (or half of a large one), seeded and minced (optional)

1 Tbsp fresh lemon juice, or more to taste

¼ tsp sea salt

1 Tbsp olive oil

10 organic strawberries, hulled and thinly sliced

Directions

Remove tips and roots, halve and then thinly slice radishes. Toss into a medium bowl. Finely chop the spring onions and garlic, and toss in. Chop and add the parsley, and then seed and mince the jalapeno.

Squeeze in lemon juice, season with salt and drizzle in the olive oil. Mix well, and then gently fold in the strawberries. Taste and adjust seasoning adding more lemon or salt as you like.

Cover and chill to let flavors marry.

Serve with tortilla or pita chips or top over grilled fish, chicken or burgers. Or, serve over greens to make a salad.

Notes

Revitalize with radishes – perfect cleansing food to balance winter indulgence. As a pungent taste, Eastern medicine considers radishes powerful detoxifiers that reduce inflammation, decrease mucus in the digestive tract, support liver function, and help remove deposits and stones from the gall bladder. In addition, their high potassium content makes radishes effective at easing hypertension. Try them with strawberries in this salsa and serve atop your favorite protein, or serve atop lettuce greens to make a salad.

APC (Almond-Pumpkin-Chocolate) Cookies

redjenford
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APC (Almond-Pumpkin-Chocolate) Cookies

Prep Time

10 Minutes

Cooking Time

15 Minutes

Yields

24 Cookies

Ingredients

½ C canned pumpkin puree
1 C crunchy almond butter
¼ C grade A maple syrup (dark amber)
2 tsp pumpkin pie spice
1 tsp pure vanilla extract
¼ tsp ground sea salt
1 pinch cayenne pepper
½ C raw cacao nibs* or dark chocolate chips
Handful of pepitas (shelled pumpkin
seeds), optional and to garnish

Directions

Preheat oven to 350 degrees F, and oil 2 baking sheets or cover with parchment paper.

Combine all ingredients except cacao or choc chips in a medium bowl, and mix until well incorporated. Then, fold in
the cacao nibs or chocolate chips.
Using 2 spoons, drop the batter onto the baking sheet one teaspoon at a time.
Then, gently press and smooth into circles with the back of a spoon. Sprinkle a couple of pumpkin seeds on top and gently press into cookie.
Bake for 12-15 minutes, until the edges are slightly browned.
Allow to cool completely before using a spatula to remove from the baking sheet

Notes

*If making these for non-healthy eaters, be sure to use real chocolate chips so they taste sweeter.

Pineapple Power Pack

redjenford
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Pineapple Power Pack

Prep Time

10 Minutes

Ingredients

Produce – about 1/2 cup each:pineapple chunks, sliced celery, sliced tomatoes

1 romaine leaf or other lettuce, shredded or torn (optional final layer)

Protein – 1/2 cup nonfat cottage cheese,

shredded chicken breast or crumbled extra-firm tofu

Pizzazz – this is a fool proof combo:

2 Tbsp Rice Vinegar

2 Tbsp Sesame Oil,

½ tsp Bragg Amino Acids, tamari or soy sauce

Extra Fuel -1/2 cup cooked rice ( black, brown or red) or quinoa, optional

Directions

Layer all ingredients in a 1-quart mason jar, Tupperware or re-purposed yogurt/cottage cheese container.  If using “extra fuel,” include that as the base.  Then, layer all produce, except lettuce (so it doesn’t wilt). Then add the protein and top with lettuce.  Drizzle the pizzazz over the top.

Consider using frozen pineapple for ease and convenience – it keeps everything cool so you can take this on the go (perfect for after a double yoga class or long workout and shower).

Notes

This is my most favorite power pack so far! I just love the combo of pineapple with celery and tomatoes! Trust me, it’s amazing. Then, all you need is some protein and pizzazz. Remember, just stick to the primary guideline for  simple, sustainable healthy eating: 3 P’s for a happy approach to eating – Produce, Protein and Pizzazz!

Dancer’s Power Pack

redjenford
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Dancer’s Power Pack

Ingredients

Produce: 1-2 cups frozen broccoli or stir-fry style vegetables

½ cup Persian cucumber or celery, sliced

Protein: 1 can salmon or tuna, or ½ cup crumbled extra-firm tofu

Pizzazz: this is a fool proof combo:

¼ C rice wine vinegar (natural or unseasoned)

½ tsp sea salt

½ tsp cracked black pepper

1 tsp Sriracha or other hot sauce,

optional & to taste:  

6 drops Stevia OR 1 tsp honey

4 Tbsp extra virgin olive oil

Extra Fuel -1/2 cup cooked rice ( black, brown or red) or quinoa) optional

Garnish – sprinkle black sesame seeds on top for added pizzazz

Directions

Directions: Layer all ingredients in a 1 quart mason jar, Tupperware or re-purposed yogurt/cottage cheese container. If using “extra fuel,” include that as the base.  Then, layer all produce and top with protein.  Make the Asian Pizzazz and drizzle about half of it over the top. (Reserve the rest in a glass jar or squeeze bottle in the fridge for another day) Garnish with sesame seeds, if using.Using frozen veggies provides ease and convenience – it keeps everything cool so you can take this on the go, and you don’t have to clean and chop!

Notes

I created these “power packs*” years ago when working on Wall St in an office with no fridge and no healthy lunch options in sight.  A dancer’s approach to healthy eating is always fish and broccoli; so try this simple strategy to lighten up after the holiday season and dance through life!

*My 2 minutes of fame – These were featured in Oprah’s “O” magazine as the remedy for salad f

Spinach Pineapple Smoothie

redjenford
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Spinach Pineapple Smoothie

Prep Time

10 Minutes

Yields

1 serving

Ingredients

1 cup pineapple* chunks, fresh or frozen

1 cup chopped spinach, fresh or frozen

1 scoop ground hempseed or your fav’ protein powder**

1 Tbsp super greens like Moringua or your favorite powder

1 tsp Maca, optional

1/2 filtered water

1/2 tsp honey or 2-3 drops Stevia, optional and to taste

Directions

Add all ingredients to Vitamix or blender.  Puree until smooth, adding liquid and sweetener to your liking.

Ideally, double the recipe to make 2 servings at a time and pack one in a mason jar for tomorrow.

Notes

*Pineapple is amazing – it helps support collagen in our skin, plus enzymes to help digest protein.  And, it’s just sweet enough to balance out the bitterness of the spinach.

**My favorite protein powders are RAW Vanilla protein from Garden of Life or the Vanilla Soy protein powder available from the bulk bins at Mother’s Market. Find out what works best for your digestion.

Pumpkin Pie Smoothie

redjenford
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Pumpkin Pie Smoothie

Prep Time

5 Minutes

Yields

2 Servings

Ingredients

1½ C canned pumpkin* puree

2 scoops Vanilla protein powder **(or 1 C plain yogurt + ½ tsp vanilla)

1 C soy, almond or other milk

2 tsp grade B maple syrup

1 tsp pumpkin pie spice

A pinch cayenne pepper, optional

2 Tbsp sugar-free granola, optional

Directions

Add all ingredients to Vitamix or blender, except the granola , and blend until smooth. Then, add granola and blend a couple of seconds to combine (to maintain a bit of their crunchy texture).

Serve at once or pour into a mason jar to keep for a day or two more.

Notes

*Pumpkin is so amazing for us – loaded with vitamin A and potassium – it helps support lung and eye health, as well as fight hypertension.

**My favorite protein powders are RAW Vanilla protein from Garden of Life or the Vanilla Soy protein powder available from the bulk bins at Mother’s Market.

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