Category Archives: Healthy Living

Healthy Living, Recipes, Save Your Marbles, Uncategorized

#SaveYourMarbles Day 6: Cilantro Chimichurri Sauce: Goes Great on Everything!

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Cilantro Chimichurri

  • Servings: Varies
  • Difficulty: moderate
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Okay people, here it is! I know, finally, after many days of teasing you with pictures. This recipe can make about 2-3 jars of prepared Chimichurri. This stuff tastes great on everything from bread (especially Cuban bread), skirt steak (churrasco), black beans (frijoles negros), tofu and even corn on the cob. This sauce will help any vegetable taste fabulous! I brought this today for Father’s Day with 2 lbs of prepared black beans (frijoles negros), 4 lbs of skirt steak and 6 packages of roasted tofu and it all went. There was just a small amount of sauce left and my sister in law claimed it. Enjoy!

Ingredients

    Base Mixture – makes a little more than two cups (steps 1-4)
  • 6-8 cups of cilantro leaves (about 3-4 bunches)
  • 1 cup shallots
  • 1/2 cup garlic cloves
    • For the items below, you will need the ingredients for each one cup of mixture (see step 4) (e.g. 1-1.5 tsp of salt in each jar, so if making 2 jars, then each jar gets 1-1.5 tsp of salt)
  • 1-1.5 tsp salt
  • 1.5 tsp dried oregano (or 1 tbsp fresh)
  • 1/2- 1 tsp dried red pepper flakes
  • 1/4 tsp black pepper
  • 1/4 cup of vinegar
  • 1/4 cup lime juice
  • 1/2-3/4 cup olive oil

Directions

  1. Place all of the cilantro leaves in a food processor or chop by hand. It will come out to about 2 cups chopped. Set aside in a large bowl.
  2. Place 1 cup of peeled shallots in the food processor (or chop by hand) and pulse until finely chop. Add to the cilantro and toss until combined.
  3. Place the garlic in the food processor, a garlic press or chop by hand. Add to cilantro and shallots and mix completely.
  4. After combined completely, scoop out 1 cup and place in a glass container with a tight fitting lid. I use mason jars that hold 2 cups. If usually make enough for 2-3 mason jars or I make 2 and freeze any extra cilantro, shallot and garlic mixture for future use.
  5. Add remaining ingredients into each mason jar.
  6. Stir to combine.
  7. Allow to marinate on the kitchen counter for 6-8 hours.

Alzheimer's Disease, Healthy Living, Nutrition, Plant Based Nutrition, Recipes, Save Your Marbles, Uncategorized

#SaveYourMarbles Day 5: Colon Blow Shake (Your Welcome)

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Colon Blow Shake

  • Servings: 1
  • Difficulty: easy
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Okay, I am disclosing the recipe for my magical smoothies. I enjoy these bad boys most days of the week because 1. I am usually on the “run” moving from patient to patient, and/or shuffling my kids around to and from activities (activities I am usually involved in), 2. I need something to provide the most nutrition possible in a form that is acceptable to consume when in my office, and 3. I cannot afford to skip meals, or I will hit a wall and pass out. If you have trouble with bowel movements and don’t go after a day or 2 of these, then you need to seek out the help of a professional.


Ingredients

  • 1 cup of unsweetened plant based milk such as unsweetened almond milk.
  • 1 cup of water
  • 2 tbsp or 14 grams of ground flax seeds
  • 20 grams worth of plant based protein powder such as Garden of Like Sport (my favorite)
  • 2.5-5gm of amla powder (2-3 times per week)
  • 1 serving of any variety of frozen berries
  • 1 serving of other frozen fruit (e.g. mango, pineapple, cherries or banana)

Directions


Place all ingredients in a decent grade blender (I am partial to my Blentec) and blend together on the smoothie setting. Enjoy!

Alzheimer's Disease, Healthy Living, Plant Based Nutrition, Save Your Marbles, Uncategorized

#SaveYourMarbles Day 3: Bacon and Butter Won’t Save You. 

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My “model” holds a 5 pound model of fat. 

Now before you get all upset with me, let me explain. Being a dietitian for almost 20 years and on this planet for close to 42, I have seen diet fads come and go. I have seen research come out and then get debunked. So before you go and jump on the bacon and butter band wagon take a listen.

Bacon and butter won’t #saveyourmarbles. You know it, I know it, heck, we all know it. Deep, deep, deep down in the recesses of your mind, it is in there.  You don’t want it to be true, but you know it. Stop kidding yourself.  Bacon and butter won’t save you.

Now before you go and tune me out, I will say, it doesn’t have to be all or nothing. If having 2 slices of bacon crumbled into your salad gets you to have 5 or more servings of low calorie, micronutrient dense vegetables, then go for it! With that said, having 5-6 slices of bacon and eggs swimming in butter is not going to #saveyourmarbles, like ever. Become one with the plants and leave the bacon and butter to where it belongs, as a condiment or gone altogether from the meal. Let the gasps begin!

Alzheimer's Disease, Healthy Living, Save My Marbles, Save Your Marbles, Uncategorized

What to do to #SaveYourMarbles: Day 2- Maintain A Tribe

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There will be many more twists and turns on this journey, but my tribe will be there.

Getting through this telenovela life I have been living has never been easy.  The one thing that I can constantly count on is the support and guidance from my tribe.  You see, I didn’t grow up with a large family. It was usually just my mom, sister and myself since my folks split before I hit the age 10.  Most of my father’s family lives in Cuba and my mother’s family lives in Florida. Over the years I have only maintained a close relationship with a handful of them (they all know who they are, and to you, I owe so much of sanity) 😉

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A sampling of just some of the tribe and some of the many gut busting good times.

Back to my tribe.  What I have learned throughout the years, is I didn’t need a large family to survive.  I just needed my nearest and dearest. My tribe is filled with a bunch of weirdos such as myself.  Some related to me by blood, but the vast majority are around by choice. A choice both parties have made to be there through it all.  Another way to #saveyourmarbles is to maintain great social and emotional networks. I think I may have that covered.

My tribe keeps me stable.

My tribe keeps me sane.

My tribe calls me out on my nonsense.

My tribe checks in on me.

My tribe doesn’t kick me when I am down, and they most definitely don’t jump down the rabbit hole with me.

My tribe lifts me up.

Most importantly, my tribe keeps me happy.  #Saveyourmarbles, be happy.

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The tribe that can travel together, stays together.
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Friends are the family you choose. I can’t thank you all enough. FYI they aren’t all here, but you get the idea.

Save Your Marbles 2

Alzheimer's Disease, Exercise, Healthy Living, Plant Based Nutrition, Running Journey, Save My Marbles, Uncategorized

What I do to #SaveMyMarbles: Day 1

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Save Your Marbles 2.png

So, as some of you following my journey already know, I first noticed my mother had the beginning of her cognitive decline a bit over 8 years ago. From that day forward, I have immersed myself in learning how to prevent it, if possible, so it doesn’t happen to me. Now, while I fear forgetting, what I fear most is my dear family and close friends having to watch me decline and ultimately care for me. A fear that keeps me up and disturbs my slumber.

As a dietitian I knew what I had to do, but the wife, mother, daughter, sister, coach, Girl Scout leader (and every other hat I wear) in me needed validation in the way of research. I know, it can still happen, but I am going down fighting.

So here, day 1, I begin describing how I am fighting and waging my personal battle. This is how I fight. Here is what is most important to me: Physical activity.  Surprised I didn’t say my diet? While that is a part of the puzzle I will discuss, staying active is the core of my plan.

I wear my Apple Watch and track my steps, calories burned, and the hours standing every day. I run on my treadmill most days of the week. I ride my fit desk stationary bike when watching webinars and while on conference calls. FYI I hate running. I mean I loathe it. Despise it. What I do love is how I feel about 20 minutes in and when I get off 30-45 minutes later. That natural lift in my mood and change in my attitude.  To quote the character “Elle Woods” from the Legally Blonde (yes, I am quoting this movie, and I do it all the time in my office):

“Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”

I choose to be fit. I choose to be happy. I choose to fight to #savemymarbles. At least if it happens to me, I know it won’t be my fault.

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Where the running magic occurs: just me, my Brooks sneakers, my ancient iPad Generation 2 (that still works) and my NordicTrack treadmill.

 

Alzheimer's Disease, Healthy Living, Nutrition, Plant Based Nutrition, Uncategorized

Save Your Marbles

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marbles female front purple
Check out our gear on the His and Her Crunchy amazon.com site with prime shipping available 

The phrase “Lost My Marbles” and the many variations of it has become the way we allude to “losing it” or “going crazy” for quite some time.  The origination of this phrase is less clear, but may have begun as far back as the late 19th century with “marbles” being things such as personal property, a man’s testicles (yes, you read that right), common sense, and lastly a person’s “wits”.  Whenever this phrase began, it is clear that to “save your marbles” you are beginning to protect that which is important to you.  I rather like the idea of “Save Your Marbles” being the act of protecting your brain as much as you possibly can, with acts that are completely within your control. When you work to save your marbles, you also may also save things such as your:

  • Heart
  • Veins
  • Looks
  • Sex Life
  • Emotional/Social relationships
  • Sleep quality
  • Sanity

June is Alzheimer’s & Brain Awareness Month.  Here at Nutrition Map and His and Her Crunchy, we will be spending all month long sharing ways to protect your marbles.  What are you doing to “Save Your Marbles”?  Remember to add #saveyourmarbles.  

Bringing Healthy Back, Cuban, Healthy Living, Leftovers, Recipes, Uncategorized

Roast Pork Loin: Jersey Cuban Style

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Roast Pork Loin: Jersey Cuban Style

  • Servings: 8-10
  • Difficulty: easy
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This is a recipe that usually goes over really well at most gatherings I serve it at. All I ask is that when you consume this (or really any meat for that matter), you consume it sparingly and paired with many, many, many plant based selections. Better yet, make sure to have a fiber filled smoothie that morning with loads of calorie burning activities in preparation. Heck do that the next day (and every day) after that.


I serve this with mini rolls (whole grain if you can find them) with sides to make mini Cuban sandwiches, or with black beans and yuca.

Ingredients

  • 1 pork loin, about 3-4 pounds
  • 3-4 tbsp olive oil
  • 1 cup loosely packed parley leaves
  • 1/2 cup loosely packed garlic cloves
  • 1/4 cup lime juice
  • 1/2 cup orange juice
  • 2 tsp salt
  • 1 tsp pepper
  • 2 tsp cumin
  • 2 tbsp organo (dried)

Directions


1.  Cut pork loin in half and pierce flesh several times to create holes in the meat for the marinade to penetrate.
2.  Place the remaining ingredients in a blender or food processor and blend for approximately 2 minutes until a thick liquid forms.
3.  Combine loin and marinade in a dish deep so marinade covers both halves. Marinate for 12-24 hours.
4.  Place in slow cooker for 8-10 hours on low (but check after 6-8).
5.  Shred meat with 2 forks, add salt and/or pepper to taste, and allow to cook on low for another 20-30 minutes before serving.
6.  Serve.
Bringing Healthy Back, Diet, Healthy Living, Nutrition, organic, Plant Based Nutrition, Recipes, vegan

For the Love of Pesto!

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Walnut Pesto

  • Difficulty: easy
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It has been too long since I posted, so I thought with summer gardens and farmer's markets in full swing I would take advantage. Basil growing all over the place? Pesto time!


  • For those with walnut allergies, feel free to substitute with parmesan cheese.

Ingredients

  • 2 cups basil leaves, rinsed and allowed to dry (if you have a salad spinner, use it)
  • 1 tbsp garlic (about 4-6 cloves) or more (I use closer to 1/4 cup because, well, I love garlic)
  • 3/4 cup walnuts
  • 1 cup shallots
  • 1 tbsp Italian Seasoning
  • 1 tsp red pepper flakes
  • 1-2 tsp salt
  • 1/2 cup extra virgin olive oil

Directions

  1. Place all ingredients in a food processor or blender.
  2. Blend until finely chopped.
  3. Drizzle in olive oil until combined.
  4. Marinate for at least 2 hours before using.

Bringing Healthy Back, Exercise, Gym, Healthy Living, Uncategorized

Working Out While “Working”

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I present the latest addition to the Nutrition Map office.  The price came down on #Amazon and we promptly snagged one up plus the desk expansion kit. How does it compare to walking while working? I find it easier to get work done on the bike however prefer the treadmill for webinars and lectures. If you find yourself on any device, mindlessly surfing the net, I still recommend getting up and moving. Might as well burn some calories while “surfing”.  

Bringing Healthy Back, Exercise, Healthy Living, Uncategorized

When Sitting Can Kill You (Sooner)

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Researchers often aim to “figure it out” or determine the one factor that is the cause of whatever they are investigating.  We want to know the magical component that can be THE cure.  We live in a reductionist culture. This couldn’t be more the case when it comes to obesity and the quest to lose weight and find good health.  There are so many theories surrounding why humans weights are climbing.  Everything from hormones, antibiotics, low activity, stress, vitamin deficiencies (just to name a few) are being investigated. We actually want it to be one single component. We NEED it to be.  Unfortunately, this is not the case.

There are so many roads I can go with this, but I am only tackling one contributing factor today.  Sitting on our bums.  The longer you sit, the more your risk of dying increases (sleeping time excluded, that you need of course).  Now you may be thinking, “I workout most days of the week so I am good” and I am sorry to report you are wrong. The longer you sit without getting up and moving, the worse it is for you.

One discovery I have made in my travels has been converting to a standing desk.  You may be thinking this is an expensive new age concept and my employer will never go for it.  I introduce what my husband came up with.

Where the Magic Happens at Nutrition Map

My standing desk is made from an old side table we found in the basement in our downsizing quest (that post is for another time). A shelf for the key board and trackpad completes the set up for my docking station.  I sit when I am with patients, stand while charting, and when I need to complete online trainings, back to the treadmill I go.” Even my watch reminds me to stand.

I Was Standing!?

Have you transformed your workspace? We would love to see it!  Comment below or on Facebook, Twitter, GooglePlus, or Instagram.  I am on Tumblr but have no clue what I am doing there.