wellness

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!

 

 

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! 

Tovita Tips: Overcoming Sugar Cravings

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sugar

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

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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.

low fat curry chicken salad

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

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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!

 

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: 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)

 

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

Interview with Heather Cox; founder of Eat Real Food NYC

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If you don't already follow Eat Real Food NYC, you are in for a treat. Heather is on a mission to create access to fresh, organic, REAL food for everyone, an idea we are certainly on board with. Her blog provides a wealth of knowledge about how to eat healthy in a simple and straight forward manner, while her Instagram account has turned healthy eating into an art. We had so much fun listening to Heather's adorable Australian accent while we chatted about food, travel, and healthy living.

eatrealfood

Ok first things first, what is your dream day of food?

Breakfast would be fresh, local fruit and coffee (preferably somewhere tropical!) and a croissant, lunch would be a salad nicoise and a glass of rose, dinner would be BBQ'd fish and a vegetable by the ocean somewhere (and a glass of rose!)…. Heaven. 

What motivated you to start Eat Real Food?

It just kind of happened organically...back in Australia a girlfriend suggested I start a health food blog. When I moved to NY and was working at Stone Barns I started posting food pictures on Instagram and that took off and I went from there. 

What do you miss most about eating in Sydney, Australia? What are the biggest differences between New York and home?

I miss the access to healthy food in Sydney. It's really easy to find high quality produce, local eggs, or homemade bread. New york can be very extreme with its fads of juicing, raw food, etc. 

Any food or ingredient you wouldn’t touch?

I don't eat meat. Other than that, I'm not into any creepy crawly seafood. I also don't eat garlic. I don't like the way it makes my body feel. My mouth feels unclean, I get sweaty and it stimulates me so much that I can't sleep. 

Food you can't live without?

I have a thing for cashew butter. I eat it by the jar full. I actually have to stop myself from buying it sometimes as it’s really a problem! 

What’s your nutrition/food philosophy?

To me its about listening to your instinctual primal instincts and not listening to the ridiculous claims everyone uses these days. It comes back to eating real food; not about low-fat, protein, sugar or any of these words food companies use to market their products.

What NYC restaurants are you loving right now?

I'm living in the Hamptons for the summer and my favorite restaurant out here is Crow's Nest. In NYC I always love ABC kitchen, it’s a go-to for me.  I recently went to Sushi Nakazawa. A-MAZING!  

Favorite workouts?

I like to change it up, I’m kind of all in until I get bored of it. At the moment I'm trying the Tracey Anderson thing. Last year I didn’t workout much at all but was active working at the farm and I felt great. I stay active with tennis, paddle boarding, and skiing

Favorite indulgence?

Cakes and pastries, anything French. Oh and Jack's apple cider donuts!

If you were having a dinner party, what 5 people dead or alive would you invite? What would you make?

I would go to the local farm and get inspired by what is fresh and in season. I would invite 5 of my closest friends!

Feel best after…

A swim in the ocean…nothing better

Best travel experience?

It’s always hard to answer this question as i’ve done an incredible amount of travel (54 countries to date!) I’ve hang glided off mountains in Brazil, watched lions feed in Africa and trekked through the mountains of Peru. Every travel experience is amazing! But if i had to choose my favorite places it would be Bali, India, Africa and France. 


Asian Sesame Tofu "Croutons"

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We all love a good Asian style salad but between the fried wonton strips and the heavy peanut dressing, we succumb to the black hole of hidden calories and saturated fat. That's why we've put the Tovita touch on one of our favorite meals. These versatile tofu-croutons are the healthy crunch factor your salad needs.

tofu croutons.jpg

Ingredients

  • 1 block of extra firm tofu, drained and sliced into ¾ inch cubes
  • 2 tablespoons Bragg’s Liquid Aminos (or low sodium soy or tamari sauce)
  • 1 tablespoon sesame seeds 
  • ¼ cup halved cashews (optional)

Directions

  1. Preheat oven to 400 degrees F
  2. Cover a baking sheet with aluminum foil or spray with oil to prevent sticking
  3. In a bowl, toss the cubed tofu, sesame seeds, and cashews in the sauce
  4. Bake for about 30 minutes, or until tofu becomes crunchy and crouton-like

Add to Asian style Salad pictured with:

  • 4 cups baby kale and spinach
  •  1 bell pepper, chopped 
  •  1 Cucumber, chopped
  • 1/4 cup Red onion, chopped
  •  2 stalks celery, sliced
  •  2 Tablespoons sesame ginger dressing (we like Annie's Organic Sesame Ginger)

(serves 2)

*Option to add avocado, broccoli, cabbage, mushrooms, or your favorite veggies. Get creative!

Other ideas:

  • Add to zucchini noodle pad thai
  • Asian style stir fry with brown rice, quinoa, cauliflower “rice”, or buckwheat noodles