Here's What Courtney Lee is Eating On Game Day

HEY KNICKS FANS!! While I don't typically have the opportunity to sit down with basketball players to discuss their diets - especially during basketball season - Courtney Lee made an exception and let me video conference him from the road. So today, rather than giving you the typical Tuesday recipe (I'll make up for it!!) let's change things up and take a look at what this 6' 5" shooting guard for the New York Knicks is eating to keep himself fueled all season. 

LS: Tell me a little bit about what you focus on when it comes to nutrition and sports performance.

CL: The night before a game I always try to eat something with carbs to give me energy. For instance, I’ll make sure I eat something like pasta. On game day I try to make sure I have chicken, or some type of protein. I definitely focus mostly on staying hydrated. It really helps enhance my performance.

LS: What are you eating in a day leading up to a game?

CL: I always have a big brunch before a game. I eat an egg white omelet with ham and cheese, plus a side of waffles and breakfast potatoes. I’ll also have a stir fry with white rice, shrimp, scrambled eggs, and soy sauce. I eat this until I’m full, then I’ll take a nap. An hour before the game I’ll eat half of a peanut butter and jelly sandwich.

LS: What does a meal look like after a game?

CL: The first 15 minutes after a game is the best time to replenish your body, especially with protein. I’ll usually eat something like chicken, pasta, and rice. Our trainers also make sure we have a protein shake right after the game too.

LS: What are you drinking on game day?

CL: Before the game I have a shot of beet juice, 2 bottles of water, and an espresso. At halftime I have another shot of beet juice and some Powerade. If I’m on the bench, I’ll only drink water.

LS: You’re stranded on an island. What 3 foods are you bringing?

• Chicken alfredo

• Filet mignon  

• Soho house burger and fries

LS: Are there any foods you wouldn’t touch?

CL: Broccoli - I’m allergic.

Berry-Mango Smoothie

Today we are featuring a smoothie recipe created by our friends at Healthsomeness, a great page to find creative and healthy smoothie recipes! This one is delish, let us know what you think!

Ingredients and health benefits

1 cup of frozen mixed berries: strawberries, blueberries, blackberries and raspberries to be precise, all of which are rich sources of antioxidants. One particular antioxidant that they contain in large amounts is vitamin C, perhaps the most well know vitamin. It helps with iron absorption, the healing of wounds and boosting your immune system.

Numerous studies have shown that berries help to reduce mental decline, promote heart health, assist with weight management and can also help reduce cholesterol levels & blood pressure.

1/2 a cup of frozen mango: mangoes contain naturally occurring sugars, which is why they are so delicious. Their sweetness is advantageous when preparing smoothies because you don’t need to add in any extra sugar or artificial sweeteners.

Mangoes, like many other orange coloured foods, are a rich source of vitamin A. This vitamin is important for eye, skin and hair health.

1 cup of spinach: it is important to get at least 3 servings of vegetables a day, and one cup of vegetables counts for one serving. Leafy greens like spinach are mainly made up of water, which is why they are so low in calories. Indeed, a cup of spinach has only 7 calories!

However with that being said, spinach is still very nutrient dense. It is a great source of vitamin K, folate, manganese and iron.

1 cup of coconut water – coconut water is super hydrating and is often used by athletes in place of ordinary sports drinks. Two electrolytes that it contains in large amounts are potassium & magnesium. The former regulates fluid balance and controls electric activity of the heart whilst the latter promotes bone and gut health.

1 tablespoon of chia seeds – when these tiny seeds are introduced into liquid, they swell up and form a thick gel like consistency. This in turn means they make you feel full faster when you eat them.

Nuts & seeds are some of the most nutrient dense foods on the planet because they contain a wide range of vitamins and minerals. This is one of the primary reasons why they are so often recommended by nutritionists.

1 teaspoon of spirulina – this rich green powdery substance is an algae that is an excellent source of protein. You don’t need much in order to reap its benefits, one teaspoonful is enough. Studies have shown that spirulina boosts energy, helps prevent cancer and is good for cardiovascular health.

Preparation

Pour the coconut water into a blender and then add in the rest of the ingredients. Blend well and serve immediately. Enjoy!

Chinese Chicken Salad

Who doesn't love a good Chinese chicken salad!? Unfortunately more often than not, a Chinese chicken salad also means creamy dressing and fried wonton strips, AKA, unnecessary calories from unhealthy foods. Here is the Tovita solution to this salad dilemma! Flavorful and easy to make, this salad is a year round favorite! 

Ingredients: (serves 4)

• 1/2 head iceburg lettuce, shredded
• 1/2 head romaine lettuce, shredded
• 2 large carrots, julienned (can use spiralizer or vegetable peeler)
• 2 cups snow or snap peas, chopped roughly
• 1/2 cup chopped peanuts, toasted or sautéed until browned
• 1 bell pepper, chopped
• 1/2 cucumber, diced
• 1 avocado, diced
• 1 zucchini, spiralized and lightly sautéed
• 1/4th cup chopped fresh mint leaves
• 2 cups pulled rotisserie chicken
• 1 lime, halved

Dressing:

• 3 tablespoons low sodium soy sauce
• 2 teaspoons sesame oil
• 1 teaspoon peanut butter
• 1/3 cup rice wine vinegar
• 1 teaspoons minced garlic
• 1 teaspoon minced ginger
• 1.5 teaspoons chili sauce

*If you want to save yourself some time/ingredients, we recommend using Annie's organic Asian sesame dressing or San-J thai peanut dressing (also GF!)

Directions:

1. Chop, shred, spiralize, or dice all ingredients besides the peanuts and add to a large bowl
2. Sauté the peanuts in light oil until browned. Can also put them in the toaster until brown. 
3. Slice lime in half and sauté one half face down to add as a garnish
4. In a separate bowl, mix together dressing ingredients
5. Add dressing lightly before serving and mix.  Squeeze unused half of the lime over the salad to add a citrus flavor. Garnish with mint and lime.

Pistachio Crusted Salmon

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

• 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!

Not Your Average Spaghetti with Tomato Sauce...

If you haven't noticed we love a good bowl of noodles. Just not the refined carb noodles that do nothing for your summer bod. This is one of our favorite go-to week night dinner recipes. If you haven't heard of shirataki noodles (also known as miracle noodles), you're not alone. These are the weird noodles in a bag that you find in the tofu section of the grocery store. Trust us on this one, with only 20 calories PER BAG, these are a great way to satisfy that pasta craving. 

Ingredients (serves 1):

• 1 bag of shirataki noodles
• About 7 cherry or grape tomatoes
• 1 zucchini
• Fresh mozzarella (1 oz)
• Fresh basil (2 leaves shredded, 1 leaf for garnish)
• 1/2 cup tomato sauce (we used Ragu light, no sugar added)

Directions:

1. Cut open the shirataki noodle bag and drain the water. Rinse the noodles under water for about 2 minutes. Once rinsed, drained, and patted dry, microwave the noodles in a bowl for 2 minutes. That funky smell you got when you opened the bag will be gone after microwaving!
2. Spiralize one zucchini into zoodles and sprinkle with sea salt
3. Place the tomatoes in a pan under medium heat with 1 teaspoon of olive oil
4. When the tomatoes start to soften, add the zucchini. Slowly add one tablespoon of tomato sauce at a time to sauté the vegetables together for about 2 minutes
5. In a separate bowl, mix together the zucchini and tomato with the shirataki noodles. Add enough tomato sauce to spread evenly
6. Add 1 ounce of mozzarella cheese and finally add the basil

The Only Summer Salad You Need

This is the ultimate bright, colorful, delicious summer salad that you have been looking for! It is so simple yet offers the perfect mix of sweet and savory. If you need a pop of color with your summer BBQ spread, this is the way to do it. With all hues of red, this salad delivers a ton of lycopene - the antioxidant carotenoid that gives tomatoes and strawberries their bright red color. Studies suggest that lycopene may help prevent against prostate, lung, and stomach cancers. So all the more reason to feel great while enjoying this dish!

Red Hot Summer Salad:

Ingredients (serves 4 as a side):

• 1 container strawberries
• 1 container cherry or grape tomatoes
• Fresh basil
• 4 oz fresh mozzarella
• 3 tablespoons balsamic vinaigrette
• 2 tablespoons balsamic reduction

Directions:

1.  Cut the tomatoes in half lengthwise
2. Trim the stems off of the strawberries and cut into quarters
3. Add tomatoes and strawberries into the serving bowl and mix with the balsamic reduction and balsamic vinaigrette until evenly spread
4. Tear the mozzarella and add to the bowl
5. Tear basil into pieces and add to bowl
6. Mix and serve

Tovita Tips: Overcoming Sugar Cravings

Are you the type of person who craves something sweet at the end of each meal? Chocolate? Cookies? Candy? If this sounds all too familiar, take comfort in the fact that you are certainly not alone. But don't get too comfortable... 

Sugar cravings are not to be scoffed at! In fact, they are a very real phenomenon for many people. Not to mention your nightly ice cream habit could be keeping your at arms length from reaching your nutrition goals. In the spirit of bathing suit season, we've decided to share a few tips on how to reduce the frequency of succumbing to your sweet tooth. 

1. Are you eating enough during the day? Sometimes hunger is suppressed when we are stressed at work and hits us later at night when we're finally relaxed. While not feeling hungry during the day may seem like a good thing, our bodies try to compensate later for the calorie deficit by seeking a quick energy fix, unfortunately in the form of simple sugar. Our first tip is to eat regularly throughout the day: 3 meals and 1-2 portioned snacks that all combine protein and fiber!

2. Are you aware of your danger zones? Do you find yourself with a box of cookies while you are watching TV? Is your danger zone that time between getting home from work and dinner? Or are you a post-dinner snacker? We recommend keeping a food journal for at least one week to start noticing your habits and patterns. When you realize your triggers, you can intervene. 

3. Do you have healthy alternatives? Once you know your pitfalls, you can start creating solutions. Maybe it's brushing your teeth after dinner to prevent yourself from creeping back into the kitchen, or maybe it's making a bowl of fresh berries or natural popcorn while you watch TV. Perhaps it's taking a walk before dinner to keep you from grazing, or making a relaxing cup of tea when you start to feel the urge. Know yourself and what will actually satisfy your cravings. Are you someone that goes for quality or quantity when it comes to snacking? If you just like to munch, have low calorie alternatives like Skinny Pop Popcorn. If you simply need a bite of something rich and delicious, go for the foods that are portion controlled (hint: think individually wrapped). 

4. Do you choose empowered indulgences? We are all about indulging in your favorite foods once in a while, but we want them to be empowered indulgences rather than mindless grazing or binges. We allow clients "discretionary" foods each week for a good reason. Save these indulgences for times that its worth it. Skip the stale cookies at the office and save it for your favorite dessert when you're going out for dinner. Keep your indulgences to small portions that you can feel great about, rather than succumbing to the vicious cycle of guilt, skimping on meals the next day, and overdoing it all over again.

There you have it, our tips for overcoming sugar cravings. Remember, sugar cravings don't go away overnight. Breaking a habit takes patience, time, and motivation. If you need some extra reinforcement, that's where we come in! Email us to learn more about our package options and services to keep you in check :)

Curry Chicken Salad

We love a good curry chicken salad, but not when the chicken and warm curry flavor gets lost in a tub of mayo. We've got your solution! We use Greek yogurt in place of mayo to boost the protein and lower the fat content for a lunch you can feel good about. This chicken salad is great on its own, on high fiber crackers, or on top of greens.

Ingredients (~5 cups):

• 1 pound skinless, boneless chicken breast, boiled 
• 1 cup nonfat plain Green yogurt
• 1/2 cup raisins or dried apricots, diced
• 1 apple, diced
• 2 celery stalks, chopped
• juice of 1 lemon
• 1.5 tablespoons curry powder
• 1/2 teaspoon cumin
• dash of cayenne pepper
• 1/2 teaspoon salt

Directions:

1. Shred the chicken and place in a bowl
2. Chop the celery, apples, and dried apricots if you choose to use them and add into the bowl with the chicken
3. Add the Greek yogurt and lemon juice 
4. Add the spices and mix well until a light yellow color

Spicy Peanut Buckwheat Noodles

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). 

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

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)

• 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

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. 

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

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):

• 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

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??)

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

• 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

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!

Stay In Season This Spring

We made it! Spring is finally here and those comfort food cravings are starting to subside. One of the best parts about Spring are the light and crisp fruits and vegetables that come into season. Today we are sharing some of our favorite Spring produce and of course, a delicious Spring salad recipe that incorporates all of them.

1. Artichokes: Artichokes contain a biologically active chemical called cynarin which stimulates the gallbladder to produce and release bile. Bile helps us to digest fats and absorb the vitamins from our food. Bile also helps to remove toxins, protecting our livers. 

2. Arugula: You may have been enjoying arugula salads year round, but Spring is its time to shine. Arugula, along with all cruciferous vegetables contain a compound called sulforaphane which can inhibit an enzyme known to be involved in the growth of cancer cells. Arugula is also high in vitamin K which is important for bone health and improves the absorption of calcium. 

3. Asparagus: Although asparagus doesn't have the sexiest rep due to the smell it causes in urine, it has a wealth of other health benefits that make us look past that detail. Along with being loaded with fiber, antioxidants, and vitamins A, C, and E, asparagus also may boost our cognitive functioning. Asparagus contains folate (like other leafy greens) which works with B12 (found in meat) to prevent against cognitive impairment. Note: the body's ability to absorb folate declines after age 50 so it's important for those over 50 to eat their greens!

4. Apricots: Apricots are one of our favorite salad additions because of their boost of color and sweetness. These little guys are rich in catechins, a particular class of flavonoid phytonutrients that have anti-inflammatory effects in the body. They are also rich in carotenoids and xanthophylls (tongue twisted yet?) which are nutrients that protect our eyesight. While dried apricots are great for sweetness, we recommend the real deal to avoid a sugar overload in your salad. 

5. Fennel: Fennel is high in vitamin C which helps with iron absorption to prevent anemia and also boosts the production of collagen to keep our skin looking young and plump. It also is a great source of potassium, an electrolyte that can lower blood pressure. 

Now let's put all these Spring fruits and veggies to work. 

Spring Salad Recipe: (serves 2-4)

Ingredients:

• 5 cups arugula
• 1 small bunch asparagus spears, trimmed and cut into thirds on the diagonal 
• 1 cup artichoke hearts, quartered (can buy canned or frozen)
• 3 apricots, sliced into quarters
• 1 small fennel bulb, sliced
• Shaved pecorino (optional)

Dressing:

• 3 tablespoons olive oil
• 1 teaspoon lemon zest
• Juice of 1 lemon
• Salt and pepper to taste

Directions:

1.  Wash, slice and prepare all of the ingredients
2. Saute the asparagus in 1 tablespoon of olive oil on medium-low until tender. Sprinkle salt to taste. Slice spears into thirds
3. Saute or grill the fennel to release a sweeter flavor, or opt to toss it in raw
4. Whisk together dressing ingredients in a small bowl
5. Mix all ingredients into a bowl and lightly toss the dressing. Option to garnish with pecorino cheese and serve!

April Fools! Nutrition Myths Debunked

These days, the tremendous amount of nutrition information you can find surfing the web can be overwhelming. From juice cleansing to the raw food diet to the grapefruit diet, understanding how to maintain a healthy diet can be downright confusing. We figured there is no better time to set the record straight than on April Fools Day!

Today we are going to debunk one of the latest two-part health myths: firstly, that a meal must be fully digested before you can send more food down; secondly, that it is dangerous to eat fruit when you haven’t fully digested a meal because it rots and ferments in your digestive tract.

We’ll begin with some Biology 101, so follow closely.

Digestion begins the moment food enters your mouth and ends the moment it exits your body, past your colon. So, let’s map it: Your food travels from your mouth, to your stomach, to your small intestine, large intestine and finally, let’s just say, it exits.

This entire process generally takes between six and 10 hours. Think of your stomach as an acidic blender. The cells in your stomach secrete hydrochloric acid in response to the presence of food, which helps to break down anything you’ve swallowed. It churns this mixture until it succumbs to the consistency of a liquid-paste. From there, it slowly moves into the small intestine, where actual absorption begins to take place.

Now you might be starting to put the pieces together. Typically, you probably get hungry every three to four hours. If you had to wait for digestion to complete before you could eat another morsel of food, you could be waiting up to 10 hours until your next meal. So no, you should not wait until digestion of a previous meal is complete before you send your next meal down.

In conjunction with the above myth, you may have heard that eating fruit after a meal causes the fruit to rot and ferment in your stomach.

Again, the pH of your stomach is very low, meaning it is a strongly acidic environment. One of the reasons your stomach is so acidic is to prevent bacteria from proliferating and making you sick.

Fermentation takes place when bacteria are present, and your stomach contains very little bacteria. Once fruit enters your stomach, it is broken down by enzymes, regardless of any other foods that may be simultaneously present. Generally, the more macronutrients you consume in a given meal (ie. proteins, fats, or carbohydrates), the longer it takes to digest in the stomach, which is totally fine!

In fact, combining nutrients in a given meal will help keep you satisfied for longer. Have you ever noticed that if you eat an apple alone, you’re hungry again after an hour or so? On the contrary, if you were to eat an apple with a tablespoon of peanut butter, you would stay fuller for much longer. This is simply because the protein, fat and carbohydrates from the apple and peanut butter combined take longer to digest.

The bottom line is, no matter when you eat fruit, it will ultimately be digested, the same way any other food is; there is no “correct” order to eat it in.

As for fermentation, the only place fruit or any food can ferment is in the colon, which is a bacterial haven. Just remember, this is not a bad thing! (Hello, probiotics!) So, yes, you may resume eating fruit with or in-between meals, as you prefer. And no, please don’t wait until you have completely digested your breakfast before you sit down for lunch.

But, if you do, be nice and give your coworkers a heads up, so they don’t take your hangry attitude personally.

Craving Pizza? Not A Problem

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)

• 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

4 Foods For Thought...

It's common knowledge that you need food for energy and muscle repair, but what you might not realize is that certain foods can help to boost your memory, improve your mood, and provide protection against age-related cognitive diseases like Alzheimer's or Parkinson's. As any organ in your body requires nutrients for growth and maintenance, your brain is no exception. 

We're sharing with you via mindbodygreen our piece featuring our top four foods that you should include in your diet for brain health. Be sure to try our recipe for the "brain buster smoothie," aka an awesome smoothie that contains all of the recommended ingredients!

Check it out here: 4 Best Foods for Brain Health + The Smoothie That Has 'Em All

Which foods fight the 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 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: 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: 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?

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

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?!

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