My must-haves for healthy travel

Monday we sent out our Spring break newsletter. If you placed an order, be patient. Many people did (thank you) and my partner in food crime, Carolyn, is conveniently Spring Breaking in Cartagena.

I’m going away late next week (thank fucking god). This week I’ve been readying clients for their trips (I love hearing where people are going).  So what do I bring?

Green juice/airplane meal- I am obsessive about both starting a trip on track healthfully and avoiding plane food. Chugging a green juice while I wait on the security line and bringing a kale salad or and avocado sandwich on Paleo or gluten free bakery bread are my staples. Who knows what lies ahead, control what you can.

In flight- I’m very ritualistic which is the best euphemism for compulsive. I bring my Wakaya for when the drink cart comes around. Generally I’ll get hot water. If it’s an overnight flight this may be Wakaya/vodka (feel free to judge). 

Vitamins- many people leave these at home and I feel they’re even more important away. Chances are, you probably will not have many probiotic foods (I take cocochia and Sunbiotic almonds for this reason) or may wear sunscreen thus blocking vitamin D potential- use the sunscreen, pack D drops if that was unclear.

Vacation Constipation (VC) maybe it's because my diet is pretty consistent at home or my body’s regulated or I was told once my colon was sluggish (so I have colon insecurity now, I hate anything sluggish) but VC sucks. My family jokes about my digestion away. So I take preemptive action. Natural calm, triphala, probiotics, chia are in my Food First Aid Kit.

For more ideas and newness check out the newsletter. And if you’d like to place an order here’s our store link. 

 **NYC orders can be filled within 24 hours on weekdays.

What do you pack in your Food First Aid Kit? What are your biggest food challenges away? 

5 Sane Ways to Feel Better Today

 I had one of those “what day is today?” moments when I woke up. It soon sunk in that it’s Monday and the weekend is over which makes me a little sad.  As long as I’m complaining, I’m also tired. We were in Montreal for the 4^th (so patriotic I know) but it’s not always about going away, relaxing can leave you just wanting to relax more. And then there’s that feeling, you know it I'm sure, “uh oh I need to undo some of what was done this weekend.”

I only speak menu or "food" French 

Before you get all “I didn’t eat ________” on me this weekend. I ate well too. There was lots of seafood and green juice and salad. My Fitbit was happy with 15-20,000 steps a day (love this about vacation) but there were also lots of meals out and cocktails so here we are. Forget the cleanse or emergency boot camp- instead try these five ways to feel better today:

Stay home tonight (and tomorrow too). Before we get all technical with this debloating you simply need to spend less time with salt. Takeout and restaurant meals make this impossible. Cooking is key but "cook" can mean scrambling eggs or making a smoothie. If you're saying "I should be able to go out and feel good" you can just not today.

Pursue Probitoics Is your tummy telling you something? Something not so good?

Pop your probiotic supplement and also consider my favorite Sunbiotic nuts (who says atonement needs to be miserable?) or cayenne kombucha or good old ACV (apple cider vinegar), do you own it? OK go take a tsp. If you're in NYC we can send over probiotic goodness and Fairway has these healthade drinks. 

Speaking of Drinks, Drink – your magic number is 10 cups of water a day. I like a visual and finds it helps to fill a pitcher and put it on your desk (tweet me @Foodtrainers a water photo for extra credit) or be that person who carries a water bottle with you for today. If you’re thinking you need something more than just water try this.

Makes You-Pee Tea (from the Little Book of Thin)

Ingredients are for 1-cup increase if you’re making a pitcher

1 Tbs Minced parsley and stems

½ tsp fennel seeds

2-3 slivers fresh ginger or fresh turmeric

Cover these ingredients with hot water, steep 10 minutes. Chill to make an iced version.

Consider quinoa (or consider grainlessness).  Quinoa has potassium that helps you lose some of that sodium. So ½ cup of quinoa is “kosher for debloating” but bread (sprouted or not), rice, cereal (a whole other conversation), corn etc. are not for today.

Have a Green day – all meals and snacks need to have something green in them today. Green juices, dark green salads, crudité- you remember green, right?

How was your weekend? How are you feeling today? Which of these steps will you take? Check in with me tonight, it'll be better I promise it's amazing what 24 hours "back" can do.

Are You Juice-Confused?

I juice and when I’m not juicing I’m spending (too much) money on juices from juice shops or taking pictures of my juices. In this juice-centric universe I live in it’s easy to lose sight of the fact that when most people think juice it’s still apple/orange/cranberry that come to mind. A client asked, “what do you mean when you say green juice” uh oh I assumed (remember the grammar school spelling trick- don't assume  it makes an “ass” out of “u” and “me”). 

Since I'm an ass, I asked Joanna our Snack Queen to morph into a juice queen and answer some questions:

For my client and the others out there who are juice-confused, what is a green juice?

 It is exactly what it sounds, a juice made from greens. In the same way you get orange juice from an orange, green juice is derived from kale, spinach, collard greens, chard, watercress etc.

Ha, I always thought it sounds like a juice that is the color green. Greens are healthy but oftentimes there are other ingredients lurking; some juices are actually chock full of fruit, how do you pick a good one?

To steer clear of sugary green juices, your best bet is to choose a concoction with max ONE fruit per green juice not counting lemon or lime. You said in June’s Allure magazine that green juices can contain 6 teaspoons of sugar and that was shocking to me but sure enough options from Blue Print and Evolution have 19-24 grams of sugar (there are four grams of sugar per teaspoon).

How come people don’t think about organic when it comes to green juice and why is it especially important?  

Because so much produce (up to 6 to 9 cups) is used to make juice, you don’t want to be drinking a glass of pesticides. Some favorite NYC options to go for organic juices are One Lucky Duck, Gingersnaps Organics and Organic Avenue. And a great resource is Living Maxwell’s PressedJuice Directory that lists locations where you can find pressed organic juice all over the world. He also interviewed you about your juicing habit.

We’ve been on lookout for less sweet green juices (especially since we quit sugar our month ends today but still) what would you say are our top 5 less sweet concoctions?

1. One Lucky Duck -Mean Greens 

2. Juice Press- Mother Earth this was the first all-greens juice I really enjoyed, love the dandelion

3. Organic Avenue - Mellow Love  this is Carolyn's favorite.
These two have 1 fruit

4. Juice Generation Supa Dupa Greens- we have made with ½ apple

5. Gingersnap Organics- Go Kick -the pear makes this delicious.

Thanks J, see you at the Fancy Food Show. 

Do you juice? What are your favorite combinations? Any favorite juice shops in your area? 

What I discovered I stink at

I just finished the glass of water in front of me. While that may not sound like a big deal, it’s unusual. I took a spin class this morning, had a green smoothie for breakfast and just had a kale salad “no croutons” for lunch. I mention these healthy checklist items only to show you I practice what I preach suggest. That is, except when it comes to water. This spring we launched our Foodstalking program. Anytime there is anything new at Foodtrainers we all test-drive it. So, Joanna stalked me daily. Each night I emailed over my food, exercise, supplements and water intake for the day. It became clear and I was not hitting the 80 ounces I suggest. And I wasn’t even close.

Yes, I like green juices and green tea and coconut water and COFFEE but when it comes to water, I suck. Or I should say I sucked because all it took was my stalker challenging me to improve my hydration and I did. Instead of taking my vitamins with a sip of water, I finished the whole cup. I brought my Bkr and Lifefactory bottles with me to workout and didn’t allow myself to check email or anything else until I finished them. I rediscovered my decades dormant chugging skills and took great pleasure using my fitbit app to track my water intake (you fill a person up with water, it’s very gratifying).

We soon discovered Carolyn was also lacking in the water department so we declared it “hydration nation” at Foodtrainers. I know it sounds dramatic but afternoon energy dips were history, workouts improved and appetites decreased. We are people who would score pretty well on a wellness exam and yet getting one piece of the puzzle in order made a huge difference.

And I expanded hydration nation overseas. I was just in Italy for my mother’s birthday. I had aloe water on my way to the airport, water or tea every time it was offered (I lost count) on our overnight flight and once there made sure I adhered to our one for one rule. That is I had one glass of either “frizzante” or “naturale” water for each glass of prosecco. If you’ve met my mother you know that means I hydrated well.

Are you at 80 ounces of water a day? What tricks do you use to encourage yourself to drink? Are you “frizzante” or “naturale”?

And if you want to be stalked email info@foodtrainers.net.

Feeling frazzled or fat? Try this.

I didn't mean try this (photo)

Last week, I was the guest on Sarah Stanley’s Wellness Chat; the topic was Breaking Old Holiday Habits. I know some of you were busy (this time of year I can’t imagine why) and others do not tweet (many of my friends it seems are twittersaurs) so I thought I’d give you the gist of what we discussed.

You don’t need me to tell you holidays are hard. There’s spending and anxiety about dept. Then the cold and darkness can cause mood to take a serious dip. Some of us are too busy with parties and travel and others are lonely. It’s really the perfect storm for emotional eating, so what do?

Watch ProcrastinEATing. Procrastineating = “when I get home from this trip I’ll exercise" or,“on Monday I’ll get bag on the wagon” or this time of year January 1^st resolutions beckon. When you feel yourself postponing your wellness ask yourself what you can do now, some ideas:

Fill a water bottle, loving these new bigger Bars

Wear your Fitbit; I have the flex dying for the force model.

Drop and do push ups; try for 10 real ones.

Rather than spending all your energy at treat avoidance how about a Green Day?

Goal: for one day have something (naturally) green at each meal. For example a green juice or omega 3 eggs with kale or spinach for breakfast.

I loved this juice.

Pre-tox- are you in NYC on 12/30? Spin, Sweat and Prep for New Year’s Eve with a special ride hosted by Foodtrainers. Get a sneak preview of, The Little Book of Thin and insider tips of how to enjoy the biggest party of the year without wreaking havoc on your body.  6:30 pm, Swerve Fitness be there or be square (or maybe rounder)

From pre-exercising to the Pre-Eat. When I tell clients to Pre Eat I get the same look from clients my kids give me when I tell them to wear a hat.  “Do I really have to?” They do if they don’t want to freeze or get sick (is that a myth?) and you do if you don’t want to overeat or gain weight. Fill a nutcase with seeds or nuts and have it 30 to 60 minutes before the party or. Holiday dinner.

Ah Gingersnap Organics, how I love the Go Chili seeds

If the winter blues are setting in, double your D. Especially in Northern latitudes, we’re not getting any D from the sun. Try 2,000 IUs or International Units. Vitamin D is important for appetite control, mood and immunity. These little Blue Bonnet bottles can go in your desk drawer or makeup case.

And some promising holiday news, the “Holiday 5” or tendency to pile on the pounds this time of year is a myth. Average weight people tend to gain less than a kilogram (2.2 pounds) despite feeling like we gained more. If you’re overweight the statistics are a little less cheerful. Come January 1^st if you’re looking to make changes or did procrastinEat you know what to do, sorry tis the season for me and my “Little Book”.

What do you find most stressful this time of year? Are you a procrastinEATer or pre eater? Do you take Vitamin D, which brand?

Happy (and healthy) Holidays

In order to be beautiful cease all efforts to improve yourself

I am not writing about Gwyneth again but this story starts with her. Simon Doonan (perhaps you’ll recall his hilarious book Gay Men Don’t Get Fat) took issue with People calling Gwyneth the most beautiful woman in the world or “MBWITW” and it’s not because he doesn’t think she’s beautiful. Rather, Doonan suggests, via Slate,  that efforts to improve your looks actually detract from beauty.

Her strenuous efforts to achieve perfection—thrashing around a gym morning noon and night with Tracy Anderson and eating nothing but plankton and kale juice—leave us all shrieking, “What would she look like if you took away her battery of Pilates gurus and aura cleansers?

I’ll answer Doonan’s question, she’d still look great. Or let’s ask Doonan how he’d look without a shower, haircut or the great looks he puts together for Barney’s. Perhaps when women discuss their regimes, something I applaud, it takes away from the mystique but even if it doesn’t involve kale or exercise, most women have beauty rituals. Even Liz Taylor and Catherine Deneuve who Doonan feel were worthy of MBWITH status didn’t roll out of bed looking like that, please.

I’d argue that in order to be crowned the most beautiful woman in the world, you should be living your life full-throttle rather than tormenting yourself with some deranged, ascetic self-maintenance regimen. Non?

Part of me can see where Doonan is going with this. There is nothing more beautiful that someone, seemingly carefree, enjoying their life. However, why is it assumed that exercise involves torment? Personally, I feel more deranged when I’m off my “regimen” than on it. Is Doonan talking about his image of an ideal woman? It doesn’t seem he’s talking about real women, that’s for sure.

And Doonan doesn’t stop, for someone who feels beauty should be effortless, he sure has a lot of prerequisites. After fashion week he remarked:

But the most beautiful woman in the world should also have a cheeky demeanor and a decent rack. Sadly, these two attributes were in short supply.

The Slate article closes with Doonan’s request for entries into his MBWITW contest. I wish I was capable of illustration because the woman Doonan describes is a cartoon character with a rack and a smile, living her life full throttle. She’s not just beautiful but “the most beautiful” and achieving this status is effortless. She’s accepting the “pat on the head” and “goody bag” Doonan is offering as MBWITW.  I don’t know about you but all of this makes me want to go out for a run and if that makes me ugly and ascetic- awesome.

What do you think makes a woman beautiful? Why do you think exercise and food regimes, to the uninitiated, seem torturous? Do you think most women, even if they don't discuss it, have beauty or food systems?