RECIPE: Green Machine Smoothie

Alkaline foods can heal the cellular damage that occurs in our bodies.  I dunno about you, but there was some major damage being done in my 20s!
This concoction is my anti-aging, anti-cancer, anti-depressant, undo-those-crazy-party-nights, feel and look great Green Machine!
It keeps me functioning at whatever speed I need.
This alkaline, nutrient packed smoothie beckons Pink Floyd’s Lyrics: Welcome to the Machine.
IN A BLENDER COMBINE:
celery smoothie
1 celery stick
1/2-1 cup frozen spinach (double that dose if using fresh spinach)
1/2 lemon (the juice from 1/2 lemon, not the rind, some pulp is ok)
1/2 cup frozen blue berries
1 cup water
1 Tbsp of honey or maple syrup
Photo nabbed from the wondrous world web

RANT: Got Love?

Have you ever found yourself with a freshly consumed ice cream carton or an empty wine bottle, yet you’re still not full?

gluttony

You keep searching the cabinets and fridge for something sweet, but you can’t quite seem to get your fix?

You shop, eat, gamble, or Facebook your face off, but are still unsatisfied?

Chances are you haven’t got love.

Something to love, someone to love, something you love to do, self-love, a lovable (heck like-able) job, a loving home life, or someone who loves you.

If you ain’t got love, what have you got?

Now, if you ain’t got love, it is hard to magically create it.  And if you do have love, it’s easy to take it for granted.

But (without sounding too “peace love and harmony”) when you give love, you get love.

Similarly, when you spew hate, even if it’s subtle, self-hate, well, you get that right back too.  (then you’re left with an empty heart, an empty bed, empty bottles, empty pizza boxes, an empty life)

Usually when you have cravings or urges, there is something ill at ease lurking.  It may be you don’t have enough creativity in your life or feel you have no purpose. It may be you are in an unsupportive relationship (lover, family, boss, co-workers, etc).  Maybe you aren’t being loving to yourself, or just need more sleep or water.  Perhaps there’s something deeper inside you haven’t sorted out (I’m not good enough, I’m not worthy, I’m not tall, thin, strong, rich, funny, ______ enough)

Well guess what, you are _________ enough. And it’s up to you to believe that and go create a life you love.

That may mean take up the guitar that you used to play, or starting painting or cooking again, or take dance lessons, or ride your bike more, or carve out time with the people you love. Let ’em know you love ’em.

2012-07-18 20.09.44

When you do something nice for yourself or someone else it feels GOOD.  When you are kind and loving, it feels good.  Now I’m not saying a glass of wine or a salted caramel ice cream scoop aren’t fantastic every now and again (and again).

But there’s nothing as wonderfully gratifying as love.

RULE: Learn to Like Foods You Don’t Like

I get it. You don’t like brussels sprouts, farro seems foreign, and why would anyone order seaweed salad?

To my astonishment, there are tons of foods I am now LOVING that I wouldn’t have even tried on a ‘triple-dog-dare’ a few years ago.  That’s because a few years ago I thought I knew what I liked and didn’t like.

Don’t we all have periods in our lives when we liked and didn’t like things that now seem crazy?  Think: acid washed jean jackets, the banana clip, Bon Jovi, Lisa Lisa and the Cult Jam. I used to beg for Capt’n Crunch cereal, Eggo mini waffles and Swiss Miss Cake Rolls.  And I thought the Suzuki Samurai bikini top was the coolest car made.  Had my tastes not changed, I’d be dating a loser and I’d look like a plus-size extra in a bad 80’s movie!

banana clip

Thankfully, you can change! and your taste buds too!

Recall that it takes ~ 15 tries to changes your taste.  Plus, when you know, think and feel something is good for you, it makes it a lot easier to swallow.

So try any of the following (a list of things I was afraid of just months ago) if you haven’t already.

Try ’em 15 times or so!

Learn to like, LOVE EVEN, healthy foods!

Swiss Chard

Kale

Seaweed salad

Wheat Grass

Miso soup

Tempeh

Quinoa

Bulgur

Farro

Millet

Soba noodles

Peppers

Mushrooms

Onions

Sprouts

Ginger root (not plain, unless that’s your thing)

Eggs (farm fresh of course)

And anything else edible that grows from the ground!

(Feel free to add your own suggestions here!)

RECIPE : Tuna Salad

I’ll be honest, I’ve had an aversion to tuna salad my whole life because the only tuna I’d met came from a can and smelled like dog food.

After college I lived with 3 girls, two of whom ate canned foul smelling-dog-food-tuna fish far too often.  I found it nauseating.

Thankfully, I came to know and love tuna sashimi; which I eat it far too often.

My cousin, Megan, foodie and runner extraordinaire, sent the following email-with-tuna-salad-recipe my way.  Not sure how you feel about canned tuna; if you can stand it (pun intended) see her email below, if you can‘t, maybe find a cute and generous tuna fisherman?

tunafish

Hello love!

I so went to a Mediterranean deli the other day and had the best tuna salad so I attempted to recreate it at home with a few twists. Here is a rough version on the recipe….the measurements are guesses as I just throw it all together, so you may want to play with it as well to make sure what is below actually works.
Mediterranean Tuna Salad
2 – 12oz cans premium white albacore tuna
1/2 c – greek yoghurt
1/3 c – organic mayonnaise with olive oil (I use Spectrum Naturals, can be found in Harris Teeter)
–Leave out or substitute any of the below for items you prefer
1/4 c — chopped red bell pepper
1/4 c — chopped red onion
1/4 c — chopped artichoke hearts
1/4 c — chopped sun-dried tomatoes
3 tbsp — olive tapenade
3 tbsp – small capers
1 tbsp — fresh lemon juice
1 tsp — garlic powder
salt and pepper to taste
Mix all of the ingredients together, add more or less of the greek yogurt and/or mayo to make it the consistency of wetness/dryness you prefer.
Enjoy!
(image hijacked from yummly.com)

Elimination Diet

If you suffer from allergies, migraines, stomach issues, skin disorders, or fatigue, consider an elimination diet.

Ideally you eliminate all products with synthetic ingredients from your diet.

food that way

But Wheat, Dairy, Eggs and Citrus are all common culprits of numerous ailments.

To perform an elimination diet trial, stop eating the concerning food(s) for 7 days.  Eat only real foods—you know, the ones that grow from the ground (veggies, berries, nuts, seeds) or those that move around (grass fed meats, fish, foul).

Then add 1 food back in to your diet each week. It can take a few days for an eliminated item to cause symptoms to recur.  So if you stop eggs and dairy for a week and then add eggs back one day, have no symptoms, then add dairy back in, and then develop symptoms, you might deduce that dairy was the cause of your symptoms (increased mucous production, rash, whatever), when in actuality, it was the eggs, but it took 2 days for your symptoms to develop.  So allow 1 week before add ing the next items back in.

Recognize how certain foods affect your body. Do you feel fatigued the day after taking in a lot of alcohol or sugar? (um, yes)  Do you feel energized and crisp after eating a salad?  Do you feel sluggish after a fattening meal, or does a high fat high protein meal keep you full all day long?

Let me know how is goes!

RANT: Sugar and Spice and everything Nice

sweet

Several of you have asked me about sweeteners.  As a hard core sugar-addict myself, I’ve spent a lot of time experimenting (ahem, ingesting) sugar.  There are lots of sweetening options out there both artificial and natural.

BOTTOM LINE:

You have a fixed number of fat cells, it’s how big they get that effects your weight.

Sugar and refined carbs (like breads, pastas, crackers, chips, cookies, etc) make your fat cells bigger.

Put simply, the only way fat cells get bigger is if they have sugar (in any form) to transport things into the fat cells that make them larger.

Less sugar and refined carbs (processed foods) means smaller fat cells!

Below is an email exchange on the matter.

On Jun 17, 2013, at 9:34 AM, Martha wrote:

Hi Madeleine!

I have a random nutritional question for you. What is your opinion on Splenda? I was staying at friend’s house and she had Splenda as her sweetener and tried it with my morning tea. It was so sweet, more so than the usual teaspoon of real sugar I use in my morning chai tea! It is the only time I use sugar, but use a teaspoon every day. But it tasted so much sweeter than sugar for a teaspoon full. Is Splendad bad for you or should I just stick to all natural sugar?

Hope you are doing well! Hope to see you soon.

Martha

_____________________________________________________

Hi Martha

Glad you asked

Most artificial sweeteners (Splenda, Equal, Sweet n Low) not only have chemicals in them,

many are shown to actually increase sugar cravings (diet coke does this big time)

So I’d rather you use real sugar

BUT real sugar is highly refined/processed and is addictive soooo

If you want a non-addictive sweetener that actually has good-for-you-anti-inflammatory properties,

Use Honey!

Maple Syrup is another great way to sweeten and not rev-up your insulin.

I also add Cinnamon to things I want to sweeten, it lowers cholesterol and smells like Christmas!

Agave, Stevia and xylitol are considered healthy too, though agave can raise insulin levels

Take care,

Be well,

Madeleine

www.wellandbalanced.usana.com

www.wellandbalancedhealth.com