health

Why We Make Bad (Diet) Choices When We're Tired

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Anyone else notice the (serious) connection between a bad night sleep and poor dietary choices? Simply put, lack of sleep = deep exhaustion = give me junk food = can't stop eating. I know you know what I'm talking about. 

I feel that many of us are so focused on eating healthy and making good dietary choices, that we forget just how important it is to get enough shuteye. In reality, sleep is a major factor in the health equation and may even dictate what we crave, when we eat, and how much we eat. I decided to bring in the sleep experts from the Tuck Sleep Foundation - a community dedicated to improving sleep hygiene, health, and wellness - to give us a bit more info about the sleep-hunger connection. Here's what they have to say: 

Why We Crave Junk Food When We're Sleep Deprived

Sleep deprivation can increase cravings for junk food and binges. It's how you end up in a drive-thru lane late at night, or crave donuts in the morning after a long night.

When you don't get enough sleep, it's especially tempting to binge on junk food. Your impulse control is weakened, and production of the hormones that control feelings of hunger and satiation are altered.

When you're sleep deprived, it's tough to get through everyday life, much less stick to good nutrition habits. But with better sleep, you can adopt a more healthy lifestyle and support yourself as you eat well.

What Sleep Deprivation Does to Hunger Hormones

Sleep deprivation alters the production of hormones that affect hunger and satiation. This can trick your hunger cues and make you feel as if you need to eat more even when you're full.

When you're well rested, your hunger hormones are well regulated and effectively tell your body when you're full, when you should eat, and when you should stop eating. But when you don't get enough sleep, production of these hormones is not regulated properly, and can send cues that encourage overeating and poor food choices.

Ghrelin is the hunger hormone. It's responsible for telling your brain when you're hungry and should eat.

Leptin is the satiety hormone. This hormone tells your brain when you're full and should stop eating.

When you're sleep deprived, production of ghrelin and leptin is unbalanced, with a decrease in leptin production and an increase in ghrelin production. That means your hormones are sending signals to your brain that you are more hungry and less full, which can make you eat more than you should -- maybe even hungry and tired enough to eat junk food you know it's best to avoid.

Sleep and Self Control

While your hormones are sending confusing signals to your brain, your self control is weakened, making it difficult for you to resist junk food cravings when you're sleep deprived.

Sleep deprivation reduces your self control, influencing junk food cravings and poor nutritional choices. And you're less likely to feel energized enough to exercise, so you may not work off extra calories, either.

People who are sleep deprived often struggle with self control, and are more likely to:

  • Eat bigger portions

  • Give into cravings for foods rich in fats and carbohydrates

  • Snack late at night

  • Consume more calories overall

  • Drink less water

  • Consume more carbohydrates and high carb snacks

How to Sleep and Eat Well

When you sleep well, you're better prepared to make good nutritional choices. Your hunger hormones are appropriately regulated so you get the right cues when you're hungry or full, and your self control is stronger, so you're more able to resist the temptation of junk food cravings.

You can improve the quality and quantity of your sleep to support good eating habits with these tips:

  • Make sleep a priority. You probably have a lot of demands on your time, making it tempting to sleep less and do more. But sleep is the most important thing you can do at night, because it prepares you for a better tomorrow. Plan your schedule so that you have at least eight hours to rest each night, as the average adult needs seven to seven and a half hours of sleep, plus time to fall asleep and wake up.

  • Create a healthy sleep environment. It's not just the quantity, but quality, of sleep that matters. Eight hours of tossing and turning isn't restful enough to support healthy habits. Make sure your bedroom is a comfortable place to sleep, keeping it dark, cool, and quiet. Choose a mattress that fits your needs for comfort and support.

  • Maintain healthy sleep habits. Good sleep habits can improve the quality of your sleep as well. Create a regular bedtime schedule, and follow a consistent bedtime routine that will help you feel sleepy and fall asleep more quickly when it's your usual time to go to bed. Take care to avoid habits that can interfere with healthy sleep, such as consuming caffeine or alcohol late at night, eating a heavy meal before bed, or exercising in the hours just before you go to sleep.

  • Don't stress about missteps. If you struggle to sleep well for a few nights here and there, don't be discouraged. One night isn't enough to make you completely fall off the wagon of healthy sleep. Focus on maintaining healthy sleep habits overall and staying as consistent as possible, even if you slip up now and then.

Why I Don't Count Calories

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Note: I originally wrote this piece for mindbodygreen (click here to see article).

When clients see me for weight loss, one of the most common questions they ask is "how many calories should I be eating each day?" My response is always the same: "You're not going to count calories." I'm often met with a confused expression, which subsequently leads to the "why?" conversation. Well, for those of you who are curious why a dietitian - whose job is often to help people reach their goal weights - doesn't count calories, read on! 

Let's begin by defining a calorie. A calorie is the energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. Sounds complicated, right? What you should take away is that we use this measurement to determine the amount of energy that a given food provides.  

Let me give you some context here. One serving of Twizzlers (4 pieces) is 160 calories. One serving of almonds (~23 almonds) is 163 calories. It's fair to say they are comparable in calories, meaning they provide the same amount of energy. So, if a serving of Twizzlers has the same amount of calories as a serving of almonds, why don't we all have diets filled with Twizzlers, gummy bears, and sour patch kids!? 

The answer: NOT ALL CALORIES ARE CREATED EQUAL! Calorie discrimination? Totally... and I'm cool with it. 

Technically we all could choose the candy and even lose weight doing so, after all, a calorie is a calorie, right? But 160 calories from Twizzlers is very different than 160 calories from almonds. Let's take a closer look at where these calories come from. A serving of almonds contains 6 grams of protein, about 1 gram of sugar, lot's of healthy fats, and 3.5 grams of fiber. Not to mention it's high in vitamin E and magnesium. A serving of Twizzlers contains only 1 gram of protein, 19 grams of sugar (yikes),  and 0 grams of fiber. Oh, and can't forget those lovely food dyes and artificial ingredients. So, yes, while they both provide the same amount of calories, which do you think is the better choice?  

I tell my clients to evaluate their meals by asking "what can this food do for my body?" After all, we only get one body and each meal is an opportunity for us to nourish it. There's no insurance policy on irreparable damage done to our insides (well, that's not entirely true these days, but who wants to deal with that!?). While the gummy candies may look, smell, and taste appealing, they don't provide the nutrition that our bodies need to properly function. 

So what does all of this have to do with counting calories? Sometimes healthy foods, like nuts and seeds for instance, are high in calories and may deter a "dieter" from eating them, despite their incredible nutrient profiles. Here's the thing: it's OKAY to eat high calorie foods, even if you're watching your weight! One of the keys to successful and sustainable weight loss is eating the right combinations of nutrients that keep you satiated for a period of time. If you snack on a serving of Twizzlers versus almonds, I can guarantee that you'll be hungry again shortly after. This means you'll end up eating 160 calories of candy PLUS calories from another snack. If you snack on the almonds, the combination of protein, fiber, and fat will keep you fuller for longer while providing great nutrition. See what I mean? 

Lastly, constantly counting calories can lead to unhealthy and obsessive habits. Despite the fact that math isn't my strong suit, meticulously counting and adding and subtracting at each meal sounds like a pain! When you attach a number to every morsel of food you put into your body, how can you possibly enjoy it!? 

Rather than calorie counting, I support eating a diet filled with as many whole, real, and natural foods possible. We all have our diet downfalls or food weaknesses (hellloooo chocolate), and that's okay because we're human! As long as you maintain a diet that's highest in fruits, vegetables, lean proteins, and healthy fats, your waistline will inherently reap the results. 

 

It's Good To Be Gluten-Free... ?

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If I could have a dollar for every time someone tries to justify eating junk food with “but it’s gluten-free,” I’d be one lucky lady. These days it seems like “gluten-free” is the universal get-out-of-jail-free card.  You simply attach “gluten-free” to a food label or a recipe and instantly all other elements are abandoned (hello! remember calories and sugar!?) and it’s the most instagrammable “health” food. Well guys, I hate to break it to you but double chocolate fudge caramel gluten-free cookies are still double chocolate fudge caramel cookies! They just don’t contain gluten. That’s it. Nothing more. Nothing less. Now that’s good news if you’re allergic to gluten and you’re craving a cookie. But if you’re not…?

I’m going to take this opportunity to dispel the misconception that “gluten-free” translates to “healthy.”

Let’s start from square one. What is gluten anyway?

Gluten is a protein commonly found in foods containing wheat, rye, and barley. It provides many starch products with shape, texture, and elasticity. So, there you have it. Gluten is not some people-eating-cancer-causing bacterium that’s destroying humanity one bagel at a time. It’s just a protein, and it’s been the foundation of the Western diet since the start of civilization.

So why does gluten get such a bad rep?

Celiac disease (CD), widely known as a gluten allergy, is an autoimmune condition that occurs in response to gluten consumption and can ultimately destroy the small intestine if not properly handled. This is a very real condition and should be taken seriously – by those who test positively for the allergy. A blood test is used to screen for CD and an intestinal biopsy will ultimately diagnose CD. The only treatment is strict, lifelong adherence to a gluten-free diet. For some people, the allergy is so severe that using a utensil that had previously come in contact with gluten can cause painful GI symptoms for days.

In the early 1990’s CD was under-diagnosed. Now, the National Institutes of Health estimates that 1% of the population suffer from CD. This is largely why gluten has made headline news so often in the last decade.

Non-celiac gluten sensitivity (NCGS) seems to be the condition that has people most confused. People with NCGS test negative for CD; however, they experience painful GI symptoms when they eat gluten-containing foods, similar to those of people who have CD. Furthermore, many people find that their symptoms subside when gluten is removed from their diets.

Where do you fall into the mix?

If you have been diagnosed with CD, you know where you stand: GF4L (gluten-free for life). No two ways about it!

If you fall into the “I feel my best self without gluten” category, you’re also going to try your best to avoid all products wheat, rye, and barley. Don’t be afraid to be a label detective. Ask how foods are prepared when you order at restaurants. Ask about additives in medications. Ask, ask, ask!

Whether you have CD, sensitivity, or want to try out the gluten-free diet for kicks, you should still understand that gluten-free does not mean healthy. In fact, it can mean quite the opposite. Gluten-free food alternatives must often compensate for taste and texture with increased amounts of other ingredients, so it’s not uncommon to see lots of sugar or fat in these foods. Furthermore, they’re often lower in various vitamins, minerals, and fiber.

If you’re going gluten-free in hopes to lose a few pounds, I recommend you reconsider your plan. Sorry. And sorry for not sugar coating it either. Again, gluten-free just means sans gluten. It does not mean “good for you.” To put things in perspective, let’s look at some other gluten free foods:

  • Cape cod potato chips
  • Doritos toasted corn tortilla chips
  • Ruffles original potato chips

Would you eat any of the above foods if you’re watching your waistline? Probably not! So, when you’re indulging in those gluten-free chocolate fudge ice cream sandwiches, enjoy every last bite, but understand that you’re INDULGING, and not eating a healthy snack. “Gluten-free” is not justification for eating dessert! Eat dessert because you’re human and you’re allowed to treat yourself. 100 percent of the time I prefer when a client admits “I was craving a cookie, so I had one!” versus “It was gluten-free so I had one.” See the difference!?

To wrap things up, here are my takeaways:

  •  If you have CD, you’re always gluten-free.
  • If you have NCGS, be gluten-free as much as you can.
  • If you’re none of the above, don’t use gluten-free as an excuse to eat unhealthy. It’s not. And now you know better.
  • Treat yourselves to dessert sometimes, gluten-free or not! You’re all hard working employees, employers, moms, dads, husbands, wives, girlfriends or boyfriends, or whatever you are – and you deserve it!

 

 

How To Navigate The Holidays AND Still Have Fun

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The holidays are one of our FAVORITE times of the year! Between the decorated trees, the holiday music on every single radio station (cough: Mariah Carey), the nightly holiday movie reruns, and of course our family gatherings, it's safe to say that the holidays really boost our spirits... BUT the holidays also tend to be synonymous with lots of food, cookies, hot cocoa, eggnog, and other unhealthy seasonal finger foods. And of course there's always that uncle you rarely see who guilt trips you into eating his 5,000 calorie bread pudding. While you shouldn't sit on the sidelines and pout as everyone else partakes in the fun, you can use some of our tips so you won't feel like your 2016 diet regimen will completely go to waste. 

  1. Eat Before You Go! Yes, we're telling you to eat before you eat. If you walk into a holiday party completely ravenous, you're more likely to eat the first thing see, regardless of whether it's healthy. For all you know, that could be the bacon-wrapped pigs-in-a-blanket! Probably not how you anticipated kicking off the holidays. Now, this doesn't mean you should come to the party without an appetite! Snack on something small to curb your hunger so you're able to make conscious decisions about what you want to eat. We're talking an apple and some nut butter, or two hard boiled eggs. Keep it simple! 
  2. Make Your Plate & Walk Away! We cannot stress enough the perils of lingering at the buffet table!!!! The longer you linger, the more likely you are to keep adding as you eat. The mac n' cheese doesn't magically continue to appear on your plate - you keep refilling it! Make your plate and sit down somewhere away from the buffet table. Once you eat, allow yourself some time between your firsts and your seconds (we know seconds are inevitable). 
  3. Decide Your Dessert. Telling you to abstain from all dessert would be downright cruel. SO, we're telling you scope out the dessert deal before you dive in. If you've had your eye on the pecan pie all night, allow yourself a small piece. But don't combine the pie with the cookies with the cake with the ice cream. Decide what you're going to try ahead of time, because the "a little bite of everything," bit is rarely successful. 
  4. About The Alcohol: If you don't drink during the Holidays, power to you! If you do, keep reading. This probably isn't new information, so we're gently reminding you to AVOID THE EGGNOG (and all cousins of the eggnog! If it's sweet and sugary and heavy - red flag!). It's never a good idea to drink your calories, especially when you are already eating a ton! However, we do understand that the standard vodka-soda with lime just may not be what you have in mind, so we have a solution. Belvoir Fruit Farms makes some delicious holiday mixers with all organic ingredients, so we propose adding some to your vodka-soda! Now, these mixers still do have sugar, so we add about 1/4 cup to our drinks for a boost of delicousness! The organic elderflower and ginger beer are two personal favorites. 
  5. Catch Up! The holidays aren't only about eating and drinking (right!?). Rather than focusing on the array of food, focus on catching up with family and friends. There has to be someone you haven't seen in a while, so find out what he or she has been up to! When you're occupied, you're less likely to be anxious about the food around you, so chat it up! 

Stretch It Out With @yogiberi

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Leah: What is yogiberi and what lead you to become a yoga instructor?

Erika: Growing up I was into sports and I’m not naturally flexible at all! I never stretched and was barely even able to touch my toes. After college, I lived out west in Colorado where I found that yoga was the perfect balance to my active lifestyle. It was also super popular and all of the locals were doing it. When I first started out, I just followed what the other people around me were doing because I didn’t know the names of the poses. A year after living in CO, I moved to NYC, started working in the fashion industry and found that I needed to practice yoga daily for my mental wellbeing. After living in a ski town surrounded by fresh air and mountains, I was totally overwhelmed by the fast pace of NYC. Yoga completely helped me acclimate to the hecticness of NYC.

After a few years of living in NYC, I felt the urge to deepen my yoga practice and began to research different yoga teacher training programs. Initially when I signed up for the yoga teacher training, I wanted to deepen my practice, open a yoga studio down the line, but not necessarily become a yoga teacher. I was petrified of public speaking! I kept putting off doing a training because of various life events. I finally pulled the trigger and started my 200 hour yoga teacher training in September 2015 and never looked back! Ironically, I don’t want to open a yoga studio anymore and I ended up switching careers. I work full time as a yoga teacher and am happier than ever!

As far as the name yogiberi, as a kid, my family & closest friends nicknamed me Eri, Eriberi or Beri. I also love berries and eat them every single day. So yogiberi stems moreso from my nicknames and a little bit from my love for berries :).

Leah: Although I’m a dietitian, I really don’t know much about yoga. People swear by the benefits, so I’d love to know more about them! 

Erika: There are a million positive benefits from doing yoga. In yoga, we examine both the physical and subtle bodies. The “subtle” body being the mind. Yoga helps calm the nervous system, it gives a sense of community, increases energy, increases flexibility, strengthens muscles and the list goes on. Personally, I’ve gotten so much more flexible, strong in my core and arms, am more body aware and I feel so much more relaxed after I practice.

Leah: To be honest, I very rarely do yoga (SO guilty), how do I even start? P.S. I’m NOT naturally flexible.

Erika: Yoga is for EVERYONE! Anyone can do yoga at any age, at any stage of life, in any place, flexible or not! I would start by taking a beginner’s class at your local studio where they really break down the fundamentals of each pose. Or I highly recommend scheduling private sessions where I can give you my undivided attention. Private yoga is the best way to deepen and personalize your practice! One of my biggest tips is that your breath is EVERYTHING in yoga.

Leah: Is there any food/beverage that you eat or drink, either pre or post yoga? And why?

Erika: You’re not really supposed to eat before yoga. I wouldn’t recommend eating a full meal right before practicing because you’re more likely to feel lethargic and heavy during practice. If I’m feeling low energy, usually right when I wake up, I just have a banana and a cup of hot water with lemon beforehand. The banana because I like to have a little something in my stomach and the hot water with lemon because it cleanses the entire body. Post yoga I usually have a smoothie - with berries of course.

Leah: Where can I catch your next class?

Erika: I’m back and forth between NYC & Philly (primarily Philly), but catch me in NYC every Monday & Tuesday! I teach on Mondays at Yoga Vida (TriBeCa) at 6am in NYC, on Thursdays at Priya Hot Yoga at 4:30pm in Philadelphia and sub regularly at their studios as well.

MAJOR BONUS: If you email eriespte@gmail.com with the subject "Tovita for Yoga," you are eligible to receive 15% off a private session! This offer expires after 12/31/16, so make sure to schedule your next session ASAP! 

Pistachio Crusted Salmon

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Did you know that pistachios are the highest fiber, lowest calorie nut? If you've gotten a little bored of plain baked salmon, this pistachio crust adds a boost of fiber, crunch, and pop of color to reinvent your salmon dinner.

Ingredients: (serves 2)

pistachio crusted salmon

pistachio crusted salmon

  • 2 wild salmon filets
  • 1/2 cup raw pistachios, ground in blender or finely chopped
  • 2 tablespoons lemon juice
  • 1 tablespoon dijon mustard
  • 1 tablespoon honey
  • Salt and pepper to taste
  • Option: fresh dill 

Directions:

  1. Preheat oven to 375 degrees
  2. In a bowl, combine all ingredients besides the salmon
  3. Spread mixture on top of each filet, pressing the pistachio crust to make it stick
  4. Bake on baking sheet for 15 minutes and serve!

Spicy Peanut Buckwheat Noodles

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The days when pasta was a diet detour are over! These days, we have all sorts of new and healthy pasta-like varieties to choose from: black bean, quinoa, shirataki, brown rice and of course, buckwheat noodles. 

Buckwheat noodles are also known as soba noodles, a type of noodle popular in Japan. Buckwheat is gluten, fat, and cholesterol-free AND it is the highest protein-containing grain (other than oats), offering about 6 grams of protein per cup. It is also a good source of manganese, a nutrient important for energy metabolism, and thiamin, a nutrient important for synthesizing the body's main source of energy (ATP, for those of you that vaguely remember science class). 

spicy thai buckwheat noodles

Along with the buckwheat noodles, we added spiralized veggie noodles to lighten up the carb load while adding a pop of color, fiber, and crunch. Enjoy!

Ingredients: (serves 4 side servings)

  • 8 oz buckwheat soba noodles
  • 1 zucchini, spiralized
  • 4 large carrots (we used rainbow carrots to add color), spiralized or peeled using vegetable peeler
  • 1 tablespoon olive oil
  • 1/2 cup peanuts
  • 5 mint leaves
  • 4 tablespoons spicy Thai peanut marinade (we used San-J brand)

Directions:

  1. Cook the buckwheat noodles in boiling water for 4 minutes. Drain and set aside in a bowl
  2. Use a spiralizer or vegetable peeler to create noodles out of the zucchini and carrots
  3. Sautée the vegetable noodles and peanuts in light oil on medium-low heat for about 5 minutes. Avoid overcooking, you want the veggies tender but still crunchy
  4. Add the vegetable noodles and peanuts to the buckwheat noodles and add about 4 tablespoons of the spicy peanut marinade
  5. Tear the mint leaves and mix in, leaving one mint leave to garnish on top
  6. Great served hot or cold!

 

Cauliflower Fried Rice

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Cauliflower has recently taken the cake for most versatile veggie. We've seen cauliflower pizza, cauliflower "mash", buffalo cauli and even a cauliflower rendition of General Tso's chicken. Today we're serving cauliflower fried rice! This dish is a great way to satisfy that fried rice craving without the sodium, MSG, and refined carb fest. Pair it with a protein of choice: fried egg, tofu, shrimp, or chicken and enjoy!

Ingredients: (serves 4)

cauliflower fried rice
  • 1 head of cauliflower
  • 1 large carrot, diced
  • frozen edamame
  • 1 large onion, minced
  • 2 cloves garlic, minced
  • 2 tablespoons sesame oil
  • 2 eggs, scrambled (option to add another fried egg on top!)
  • 3 tablespoons low sodium soy sauce or Bragg's liquid aminos

Directions:

  1. Shred the cauliflower using a grater or food processor until it resembles rice shape
  2. Heat one tablespoon sesame oil in a skillet over medium low heat and add the carrots and garlic until tender and browning. Add the shredded cauliflower, edamame and remaining tablespoon of sesame oil. Stir fry until cauliflower is soft but not too mushy
  3. Create space in the middle and turn the heat down. Add the eggs and scrambled until fully cooked. Stir in the soy sauce and onions just before serving
  4. Option to top with a fried egg or protein of choice

Interview with Scott Reich, Co-Founder of OurHarvest

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scott reich ourharvest

Tired of constantly questioning the origin and safety of your food supply? Us too. Which is why we sat down with Scott Reich, co-founder of OurHarvest. OurHarvest brings top quality meat, poultry, fish, and produce from local farms to NYC markets for us city dwellers to enjoy. The way it works is simple: first, you fill your online grocery cart with delicious local foods. Second, you select a time and convenient location to pick up your order. Oh - and if the total of your order is more than $25, OurHarvest donates a meal to a local food pantry. Now that's something we support! 

If you are interested  in receiving groceries through OurHarvest, be sure to use the code TOVITA when checking out to receive 25% of your first order! 

1. Tell us about OurHarvest and how the idea came about.

The idea for OurHarvest came about when my business partner, Mike Winik, and I recognized three major issues in the food system: 1) the grocery shopping experience isn't great for consumers; 2) local farms are struggling; and 3) way too many people go hungry. In an effort to address these issues, we thought strategically about how we could come up with a better model for each of these constituencies, and the result was OurHarvest. 

local produce

At OH, we do the opposite of what most grocery stores do: we give full transparency of where our products come from; we actually offer fresh products; we truly source locally and from a curated list of top-quality suppliers; and there are no hormones, antibiotics, preservatives or ingredients you can't pronounce. We do this by getting rid of brick-and-mortar stores and cutting out unnecessary middlemen, which enables us to offer these amazing products for affordable prices. Customers visit our site, select whatever products they want, and then they get home delivery (if in NYC) or they pick it up (on Long Island). By shopping with OH, customers get a better experience with fresh, affordable, all-natural food - and you know exactly where it comes from. Plus, for every order above $25, we donate a meal to a local food pantry to help fight hunger. Consumers win. Local farmers win. And we help our neighbors in need!

2. Why is it better to buy meat/poultry/produce directly through farmers rather than from a supermarket?

It's better to buy products that come straight from the farm for many reasons! The first and most obvious benefit is that if you get the product faster (i.e., right from the farm), it tastes better. Second, fresher products contain more of their nutritional value, which makes them healthier. And third, when you cut out all the middlemen from the supply chain, you can get better products for less money. That means consumers win all around!

3. What farm practices/standards lead to the highest quality produce? What do you look for when deciding whether to source from a particular farm?

Generally, it's better to work with farms that do not put unnatural ingredients in their products. At OurHarvest, we spend a lot of time and focus on making sure that our suppliers meet very high standards. When deciding to source from a particular farm, we spend time getting to know the farmer and ask lots of questions about their farming practices so we understand exactly what they do. This enables us to be very selective in choosing the suppliers with whom we work, and because we value transparency, we proudly disclose the supplier of every product we offer so customers know exactly where their food comes from.

Thanks, Scott!

Spotlight On: Spirulina

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spirulina

Today we are introducing spirulina. Now, unless you're like us and you opt to browse the aisles of health food stores for fun, you may have never heard of it. We'd like to change that, because this is one weird green powder that we are really into. 

What is it?

Spirulina is a natural blue-green algae that is extremely nutrient rich. While we wish we could sugar coat it (we really do), you can find spirulina in powder or capsule form, as it tastes exactly how you might imagine - like pond scum! Because of this, if you chose to try the powder form, the best way to do so is by adding it to a smoothie to dilute the taste. Are you excited to try it yet? 

Sounds gross. Why should I be eating this algae?

  • It contains 65% protein, including all essential amino acids
  • The same compound that gives it it's blue-green color is a potent antioxidant that can fight harmful free radicals 
  • It is high in omega-3's and is one of the few foods that contains GLA, an essential fatty acid known for it's anti-inflammatory properties
  • Spirulina is most famously known for its high chlorophyll content. Chlorophyll has several benefits: it can bind to toxins in the body and inhibit them from being absorbed, promotes healing in the body, and may even suppress hunger and cravings
  • It offers a bioavailable form of iron, which is a great option for vegans and vegetarians looking for new ways to add protein to their diets 
  • It provides B vitamins, potassium, calcium, magnesium, phosphorus, and zinc 
  • It may aid in fat burning during exercise
  • There is evidence that it may help lower cholesterol, triglycerides, and have anti-cancer properties
  • Basically: there are tons of good reasons to label spirulina a superfood 

Ok fine, I'll try it. How do I use it?

Try our Spirulina Smoothie! You'll reap the benefits without suffering the taste

Ingredients (serves 1):

spirulina smoothie
  • 1/2 frozen banana (add a cup of ice if banana isn't frozen)
  • 1/2 cup frozen blueberries
  • 1-2 cups spinach
  • 1 cup almond milk 
  • 1 tablespoon natural peanut butter
  • 1 teaspoon vanilla extract
  • 1 teaspoon spirulina
  • Dash of cinnamon
  • Option: 1 teaspoon chia seeds

Blend until smooth and creamy and enjoy! 

Tovita Tip: Make sure to refrigerate your spirulina powder!

For more info on spirulina, check out this extensive overview by Well-Being Secrets!

Is Italian Food Synonymous with Food Coma? Tovita Tastes: NYC's Bar Pitti

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How often do we prepare ourselves for a post-Italian-dinner food coma? We've all worn baggy clothes to our favorite Italian restaurants with the intention of eating 'till our pants don't fit. The truth is that going out for Italian doesn't mean you have to succumb to personal orders of creamy pasta and burrata. There are always healthy salad, chicken, and fish options on the menu to enjoy, guilt-free. However, we are the first to understand that sometimes there is a pasta dish that you simply can't turn your back on - and that's okay! When this is the case, we recommend ordering a pasta dish for the table to share. Enjoying a few bites of delicious pasta is what life's all about, right? Taking down a whole plate of spaghetti carbonara on the other hand never turns out so well. (Have you tried our vegan spaghetti squash carbonara recipe yet??)

bar pitti

Though they're known for their pasta, Bar Pitti actually does a great job of looking out for those of us watching our waistlines. Many of our favorite dishes are listed as specials on their famous chalkboard menu. If by chance one of our Tovita approved dishes isn't listed, just ask. They are always happy to accommodate!

Here are our picks for Bar Pitti done right:

Antipasti:

Pollo organico con endivia

Pollo organico con endivia

  • Insalata Di Fagioli Tonno E Cipolla (italian beans with tuna & onions)
  • Carpaccio with rucola & parmigiano
  • Tuna tartar
  • Mixed green salad
  • Mussels 

Entrees:

  • Veal meatballs
  • Pollo organico con endivia (grilled chicken on endive salad with sun dried tomatoes)
  • Salmon arrosto (roasted salmon, we ask for it to be on a bed of arugula salad)
  • Branzino

Now that you know Italian cuisine can be 100% Tovita approved, there is no excuse to roll out of the restaurant with your pants unbuttoned! We dare you to try it our way.

Thai Tofu Rolls

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We absolutely love these crispy and light Thai tofu rolls! We promise, they're far easier to make than they look. Whether they debut at your next dinner party or you keep them in your fridge as a go-to snack, you'll want to get your camera ready as these are definitely insta-worthy. 

Ingredients: (serves 4 as appetizer or side)

  • 4 sheets of rice paper
  • 1 bell pepper, thinly sliced
  • 1/2 cucumber, thinly sliced
  •  1 large carrot, julienned (sliced thinly)
  • 1/3 cup purple cabbage, shredded
  • 1 oz cooke rice noodles or rice vermicelli
  • 1 avocado, sliced
  • handful of cilantro or mint
  • 5 large green lettuce leaves, torn into halves
  • 1 block organic firm tofu, drained and sliced into strips
  • sesame seeds to garnish (optional)

Peanut dipping sauce:

  • 1/4 cup creamy natural peanut butter
  • 1 tablespoon hoison sauce
  • 2 teaspoons low sodium soy sauce
  • 1 glove garlic, minced
  • 1 teaspoon Sriracha sauce (optional to add a kick) 
  • 1-2 tablespoons of water to thin out consistency, more if needed

Directions:

  1. Have all the ingredients chopped and prepared before you start assembling.
  2. Whisk together the dipping sauce ingredients (besides the water) in a small bowl. Mix in water slowly until you reach your desired thinness. Set aside
  3. Prepare a large bowl of warm water next to your cutting board or work station. Dip each rice paper in the water for about 15 seconds and then lay flat on the cutting board to start filling it
  4. Fill each roll with the carrot, cucumber, pepper, and cabbage. Sprinkle the noodles, a slice of avocado and a dash of cilantro or mint. Lay the 1/2 lettuce leaf and then a strip of tofu on top. Be careful not to overstuff or the roll will tear. 
  5. Roll it up tightly. You can roll up the sides if you wish or leave them open. Tuck in the filling as you go to keep it nice and neat. 
  6. Place each roll on a plate, cut in half (if you desire) and sprinkle with sesame seeds. Serve with the peanut sauce and enjoy!

 

Spotlight On: Eggs

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Easter is right around the corner, which means pastel blue, pink, and yellow eggs are showcasing in storefronts all around us. While we do recommend to limit the amount of chocolate eggs you enjoy, we've decided to use this holiday as an opportunity to shed some light on the health benefits of our favorite household staple, the egg. 

scrambled eggs

Do eggs raise cholesterol? How many eggs are too many? Are egg whites better than whole eggs? Are the brown ones healthier than the white ones? We get these questions all of the time, so we decided to give you the 411:

  •  Eggs are a source of total nutrition. 1 egg is about 70 calories and offers 6 grams of protein
  • Every single B vitamin is found in eggs
  •  Eggs contain every amino acid, making it a complete, high quality protein source
  • Eggs are one of the few good food sources of vitamin D
  •  Egg yolks are high in choline (1 egg provides about 35% of daily need), which is important for maintaining energy levels and a healthy metabolism. Choline is especially important during pregnancy as it contributes to brain and memory development
  • Egg whites contain a protein called avidin which binds to biotin making it absorbable in the body. Biotin helps the body convert fat into usable energy and is also linked with improving hair and nail strength.

Eggs became controversial when research from the 1980's revealed that egg yolks raised LDL and total cholesterol. More recent research, however, did not find any positive correlation between egg yolk consumption and cholesterol. Researchers found the the ratio of fats (omega 6: omega 3) in the diet had a much larger role in cholesterol levels than the amount of cholesterol consumed. The research is still mixed, but if you do have high cholesterol, we recommend limiting egg yolk consumption to 5-6 per week to be safe.

Eggs are a dieter's best friend. One study compared a group of dieters who had an egg-based breakfast to dieters who consumed a starch based breakfast and those who had no breakfast. At the end of the trial, the dieters with an eggy breakfast lost the most weight and body fat overall. Who's having an omelet tomorrow morning??

Time to get crackin! If making eggs at home, we recommend either using 2 whole eggs, or 1 whole egg and 2 egg whites in an omelet or scramble. This way, you get the benefits of the egg yolk but reduce the calories and fat content. Don't be afraid to ask for this next time you're out for brunch! As far as brown vs white, we don't discriminate. This may be surprising, but the color of the egg depends on the color of the chicken. Unlike the case with breads and grains, brown doesn't mean healthier! We choose organic, cage-free eggs. If from a local farm, even better. How to incorporate eggs in your day? Easy.

omelet
  • Pack 2 hardboiled eggs as a protein-packed afternoon snack, or as the protein for your salad
  • Try our omelet muffins, the perfect on-the-go breakfast or snack.
  • Add a fried egg to your next veggie stir-fry or cauliflower fried "rice"
  • Make an omelet or scramble with 1 egg, 2 egg whites, assortment of veggies, few slices of avocado, and fresh herbs and spices.
  • Add a fried egg to your avo toast

Have an eggsellent day! (Had to)

 

Craving Pizza? Not A Problem

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Eggplant pizza, people! Save yourselves the greasy aftermath of white dough and processed cheese, and get an improved version of cheesy, saucy goodness on sliced and baked eggplant. This recipe couldn't be easier to follow and is a guaranteed hit. Think of these as your Tovita-approved pizza bagels.

Ingredients: (serves about 4)

eggplant pizza
  • 1 large eggplant, sliced into 1 inch rounds
  • Olive oil spray (or enough to drizzle on eggplant rounds)
  • 1/2 tablespoon of sea salt 
  • 1/2 cup tomato sauce
  • 1 cup shredded part skim organic mozzarella
  • 10 grape tomatoes, sliced in half
  • Red pepper flakes 
  • Fresh basil to garnish

*Get creative with other pizza toppings! Mushrooms, spinach, onion… the choice is yours! 

Directions:

  1. Preheat oven to 400 degrees
  2. Lightly spray two baking sheets with oil spray or use parchment paper
  3. Lay the 1 inch eggplant rounds on the baking sheet, lightly spray both sides with oil and sprinkle with sea salt. Bake for 20 minutes
  4. Remove from oven and spread the pizza toppings (sauce, cheese, and tomatoes) on each round
  5. Set the oven to broil and put the pizzas back in for about 2 minutes until cheese is browning and melted
  6. Remove from oven and add the chili flakes, basil, or any other garnishes

Q&A With Neuroscientist Dr. Howard Filllit

We’ve been given some food for thought, both figuratively and quite literally. While we’re all about maintaining a healthy diet that’s friendly to our waistlines, we’re also about eating foods that impact both our longevity and ultimate quality of life. Today we’re talking about brain health and giving you tips on nutrition for cognition from the expert himself.

Our brains, like any other organ in our bodies, require food for fuel and proper function. There are however, certain foods that are especially conducive to brain health and that may actually help prevent against age-related cognitive dysfunction. We sat down with renowned neuroscientist Dr. Howard Fillit, who is also a leader of the Alzheimer’s Drug Discovery Foundation, to gain some insight into the future health, nutrition, medicine, and brain function.

Many of our blog readers are in their 20's and 30's. Why should Alzheimer's disease be a concern for them?

HF: Once upon a time we used to think Alzheimer’s disease (AD) was a form of senility and that people who displayed symptoms were simply becoming senile in their old age. But what we’ve learned in studies over the last 10-15 years shows that AD can start early in life. The same way heart disease can develop early on and eventually result in a heart attack. Young people who are aware of a family history of heart disease may prevent the heart attack by maintaining a heart healthy diet - well, the same holds true for the brain. All of the measures you take to protect your heart you should also take to protect your brain (ie. obesity is a risk factor because it’s associated with inflammation). One of the most important things to note is that we build our brains early in life, which gives us cognitive reserve. This relates to how well we build our brains during critical years and in our 20’s and 30’s when we’re socially engaged.

Young people in their 20’s and 30’s should be concerned about AD for several reasons. 1) If they have a genetic predisposition to AD, as it affects 1 in 3 people age 80 and above. 2) AD is also a huge economic burden to society. Deaths from cancer and heart disease are actually declining, while AD-related deaths are growing. It is the most expensive disease, as it encompasses costs of long term care and reduced productivity at work. It’s costing about $250 billion per year and could ultimately bankrupt medicare if we don’t find a cure or means of prevention.

How does nutrition impact Alzheimer's disease?

HF: There are two basic ways. The first relates to obesity. Obesity, as previously mentioned, is associated with inflammation which causes cell damage and cell death. The second relates to vitamin deficiencies that are bad for your brain. For example, if you are vitamin D deficient, the vitamin D receptors in your brain are also void and as a result you could exhibit cognitive impairment. B vitamins are important too. For example, it is common for alcoholics to be thiamin deficient (vitamin B1). This results in more rapid rates of brain atrophy. Vitamin B12 is tested routinely as it could be a cause of pernicious anemia. DHA, coming from omega-3 fatty acids is critical for brain function. Omega-3 fatty acids and DHA make up the myelin sheath and neurons (the myelin sheath insulates neurons and is vital for neuronal communication).

Are there any foods that may put people at increased risk for developing Alzheimer's?

HF: There are certain diseases that increase the risk for cognitive decline, like diabetes, especially if it’s uncontrolled. It is therefore important to properly manage diabetes to protect both your brain and heart. AGEs, which stand for advanced glycation end-products, are bad for your brain and are associated with more amyloid deposition (AKA plaque formation associated with AD).

*note: AGEs are proteins in the body that become “glycated” or attached to sugars, which alter the structure and therefore function of proteins.

The Mediterranean diet is associated with a reduced risk of AD. This diet includes lots of vegetables, fruits, whole grains, nuts, fish, and olive oil.

 

Which foods fight the winter blues?

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winter blues

Winter blues are a very real phenomenon. The shorter days and lack of sunlight do in fact affect our energy levels, motivation to socialize, appetite, and food cravings. While there is no solitary cause of seasonal depression, we do know that there are foods that can help us keep our moods, appetites, and energy in check.

Below are a few of our favorite foods that help prevent us from hibernating in our pajamas and ordering takeout all winter long!

spinach

Spinach: Spinach and leafy greens contain folic acid, a crucial player in the formation of serotonin. Serotonin is the neurotransmitter that affects our mood and appetite. When levels of serotonin are higher, we feel generally happier and are more in control of our food cravings. Cooked spinach is also a great source of iron and vitamin C. Iron deficiency is common among women and can cause feelings of weakness and fatigue. We definitely don't need any added lethargy while it's hard enough to leave our beds during the winter!

pumpkin seeds

Pumpkin seeds: These guys contain an amino acid called tryptophan, made famous by the Thanksgiving turkey coma. Tryptophan, along with the high content of magnesium in pumpkin seeds, help our bodies to relax and better cope with stress. Tryptophan is also a precursor to serotonin. Another benefit making these a great snack is that pumpkin seeds contain about 13 grams of protein per serving to help keep you full and energized.

brazil nuts

Brazil Nuts: We are all about Brazil nuts because they are jam packed with nutrients. They are known for their high level of selenium. Selenium has a major role in regulating our thyroid gland where essential hormones are produced and distributed. These hormones are responsible for keeping our mood, appetite, and metabolism in check. We all can use these during the winter! These are also great for avoiding that dry winter skin because of their healthy fat and antioxidant content. Brazil nuts contain an antioxidant called glutathione which helps remove free radicals from the skin that can cause wrinkles. Because Brazil nuts are so energy and nutrient packed, you really only need 3-5 per day to get the benefits. 

Dark Chocolate: Yep, dark chocolate does actually make you happy. The cacao in chocolate boosts the production of endorphins, those "feel good" chemicals in the brain that we also get from exercise. Fun fact: dark chocolate contains phynyltethylmanin, a compound that creates a similar brain wave to the feeling of being in love. So basically there's no reason for a boyfriend, right?

dark chocolate

The flavanoids in dark chocolate increase blood flow to your brain to help boost memory and attention span. Sorry, but we are not giving the green light to have a Snickers bar every night. These benefits come from dark chocolate, preferably with 65% cacao or higher. Because chocolate contains high amounts of sugar, keep your portion sizes in check, 1-2 squares per day max. Note: If you are not a chocolate lover, no need to add it to your diet. Exercise will do the trick when it comes to boosting endorphins during the dark winter days. 

 

Watercress and Mushroom Salad

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This week we are all about finding ways to add greens to your dinner in new and delicious ways. On Monday we talked brussels sprouts, and today we're giving you watercress. If you're looking for a light and easy salad to start your meal, this is the dish for you. It is quick, easy, and super tasty. Watercress has an abundance of health benefits, including cancer prevention. Watercress has a high level of antioxidants that prevent your DNA from damage. It also contains high levels of vitamins A, C, and K, which is excellent for bone health. Watercress also provides chlorophyll, which helps block carcinogenic amines that are created when grilling meats at high temperature. 

Mushrooms, a member of the fungi family, provide a meaty flavor and consistency to the salad. They help boost the immune system by increasing the killer T cells in the body which go after the bad guys. Mushrooms also contain choline, an important nutrient that aids in sleep regulation, muscle movement, learning and memory. It also helps reduce inflammation in the body. Never thought you could do so much for your body before getting to the main course?!

watercress and mushroom salad

Ingredients: (serves 4 as appetizer or side dish)

  • 3 shallots, cut into 1 inch slices
  • 1 pound oyster, crimini, or shiitaki mushrooms, stems removed and cut in half
  • 5 oz watercress, cut and torn 
  • 1 tablespoon sliced almonds
  • 2 ounces shaved parmagiano cheese (optional)
  • 2 tablespoons olive oil to sauté shallots and mushrooms

Dressing:

  • 1 small shallot, minced
  • 1 clove garlic, minced
  • 2 teaspoons Dijon mustard
  • 3 tablespoons whine wine vinegar
  • 1 tablespoon water
  • 1 tablespoon chopped tarragon leaves
  • 3/4 cup olive oil
  • Salt and pepper

Directions:

  1. Combine all of the dressing ingredients besides the olive oil in a food processor and blend until evenly chopped. Transfer to a bowl and slowly whisk in the olive oil. Mix to create dressing consistency
  2. Heat olive oil in a skillet on medium-high heat and add mushrooms, sliced almonds, and sliced shallots. Cook about 7 minutes until tender and the shallots are browning
  3. In a serving bowl, transfer the mushrooms, shallots, and almonds and add the watercress. Mix together and add a dash of salt and pepper. Option to top with shaved parmigiano cheese. 
  4. Dress lightly, toss, and serve

*You can also dress lightly with simply 2 tbsp olive oil, salt, and pepper 

 

Bring on the Brussels

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Shaved brussels sprouts, shown here with sliced almonds

Shaved brussels sprouts, shown here with sliced almonds

It's safe to say that Brussels sprouts are a guarantee on any given restaurant menu these days. They're one of those few and far between food trends that simply taste too good to retire. So why not come up with ways to make the classic "crispy Brussels" recipe a bit more interesting? 

Here is one of our favorite ways to spin this dish. The pomegranate seeds add a splash of color along with a boost of antioxidants, while the walnuts provide healthy omega 3's and vitamin E. 

Ingredients: (serves as a side for 6-8)

  • 2 pounds brussels sprouts, cut in half (or shredded)
  • 1/4 cup olive oil
  • 1 cup walnuts, chopped (can also use sliced almonds)
  • 1/3 cup pomegranate seeds
  • 1-2 tablespoons Balsamic reduction
  • Salt and pepper to taste

Directions:

  1. Preheat oven to 450 degrees
  2. In a large bowl, coat the brussels sprouts with the olive oil, sprinkle salt and pepper
  3. Cover a baking sheet with aluminum foil and spread the brussels evenly
  4. Roast for 20-25 minutes until tender and ends start to crisp
  5. While brussels are roasting, toast the walnuts in a sauté pan with 1 tsp of oil 
  6. Pour brussels sprouts, walnuts, and pomegranate seeds in a serving bowl. Drizzle with a sweet balsamic reduction glaze 

 

How to say "I love you" In Food

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There’s nothing that says “I love you” quite like homemade breakfast in bed, especially when it’s in the shape of a heart. Here are our top 5 favorite heart-healthy (literally) breakfasts for Valentine's day:

1. Heart-Shaped Sunny Side Up Toast

For the Valentine's Day version of "egg in a hole", use a ~3 inch cookie cutter, and cut out a heart into the center of a piece of whole grain bread (save the hearts for the next recipe!). Lightly toast both sides of the bread. Next, place the empty heart toast in the center of a pan and carefully crack an egg into the empty heart. Place the lid on the pan and cook for about 3-4 minutes until egg is fried. Pair with some berries to add more color to the plate! 

2. Love Toasts

Using a few slices of multigrain toast and your heart shaped cookie cutter, cut out a few hearts. Now get creative! You can go the traditional avocado-toast route with chili flakes, or try spreading peanut butter and bananas. If you’re feeling fancy, try a layer of ricotta cheese and sprinkle with pistachio nuts and honey.

3. Flourless Love Stack

Use your heart shaped cookie cutter on the griddle! Using our flourless banana pancake recipe, simply pour the batter into the cookie cutter to maintain the shape of the heart.

4. Egg Love You

Crack 2 eggs into bowl and whisk. Pour into heart-shaped skillet (we promise you will use this again). Add veggies of choice and allow to cook through on low heat.

5. Heart Smoothie Bowl

Turn a standard strawberry-banana smoothie into a V-day treat. Add 1 frozen banana, 5 large strawberries, 1/2 cup almond milk, 1 teaspoon vanilla extract and a pinch of cinnamon into blender. Blend until all ingredients are evenly distributed with that nice pink color. Pour into bowl and use topping of choice to form a heart! Some topping ideas include: goji berries, coconut flakes, hemp seeds, chia seeds.