The Barefoot Tiger Blog

Eat Your Greens this St. Patrick's Day

Green beer, green bagels, and all sorts of foods are colored green today to celebrate St. Patrick's Day, but don't forget the real greens this holiday such as:

• Beet greens
• Bock choy
• Broccoli rabe
• Green cabbage
• Chard
• Collard greens
• Dandelion creens
• Enive and chicory
• Kale
• Lettuce greens
• Mustard greens
• Spinach
• Turnip greens
• Wild greens

All of these are full of vitamins and minerals and oh so good for you!

Tips for cooking greens:

1. Greens need some help in the flavor department to use a little olive oil with garlic, a bit of lemon juice, some sesame oil or sesame seeds when cooking.

2. Green is a beautiful color, but adding other colors makes is much more beautiful. Think about adding different lettuces, carrots, corn or squashes to your greens. Some of these will also add some extra sweetness as well.

3. Mixing shades of green is also a great way to go. Try spinach with mustard greens or kale with celery. Also mixing nuts and seeds make for a great addition and some extra crunch to soft cooked greens.

4. Think outside the steaming box for cooking your greens. Steaming is a great way to prepare greens but don't forget sauteing, stir-frying, quick boiling or grilling.

5. If you cook your greens in water a lot of the nutrients (the non-water soluble ones) are lost in the cooking process and end up in the water so save the water to drink or use it to add to soups or for cooking grains.

6. Greens are easy to add into any diet. Just take your normal meals and add it in. Greens make a great side with any protein,  a delicious topping on pizza or a hearty addition to soups and stews.

7. Remember that a little goes a long way...greens are super nutritious so don't mute that by adding too much cheese, oil or butter. Just a little bit will enhance the flavor while maintaining the healthiness.

Of course St. Patrick's Day can't go by with out the talk of beer. So if you are out and about today look for organic beers from brewers like Wolavers, Butte Creek, or Peak Organic. But also keep a look out for your local brewers here in New York like Brooklyn, Blue Point or local bars that brew their own.

 

 

Honesty Begets Clarity

  Honesty begets clarity.
That is what the start of 2011 has taught me so far.

Being in this business of 'living well', I've always felt pressure to have my stuff together...or at least look like it. It's not pressure others impose on me, but more direct pressure from myself. We are our biggest critics, right? Well, I'm certainly my own.

I realized this in December when, with a loaded schedule full of appointments, engagements and obligations, I stopped being honest with myself. I lost my clarity and my life intentions were becoming muddled. I lost IT and I beat myself up for it. I realized that I was just getting by, engaged when I needed to be, yet completely detached when I didn't need to be 'on.' I was running on empty. Overwhelm set in and I started to question everything - from where we live to how we live...and the questions just kept coming.

A friend of mine mentioned one simple phrase to me that resonated so loudly, I started using in my discussions with myself, and sometimes with others...."If I'm honest" has become a phrase that reminds me to do exactly that - be honest with myself. Honest with how much I can handle, and how much I can't. Honest about how much I can do on my own, and how much I can't. Honest about how I really want to live my life, and honest about the fact that my aspirations in life are bigger than I'm letting them be. Honest with the fact that the only thing in my own way is: ME. It has forced me to strip down and go deeper into my Self than I've ever felt comfortable (or compelled) to do.

This focus and awareness has helped me get to the core - to whittle down the internal chatter, or 'citta vritti' (the monkey mind that drives us all crazy sometimes).  It's been a long road, but now I understand the honesty I was lacking was being covered up by trying to please everyone else. I was constantly worried about what other people would think - how other people would react to my choices or if my decisions would disappoint others. I've learned that I am the only one I have to answer to and as I mentioned earlier, we are our own toughest critics so even that can be a challenge.  I cannot anticipate, direct, or change other people's reactions to the things that I do, I can only be secure in the fact that I am being present in every moment and living according to my own core values.

As for all of those questions that came up back in December, they are still there. But at least now I don't feel the overwhelming need to answer all of them right now. I'm starting to see the forest for the trees and the funkiness is finally fading. (And a trip to Costa Rica in the middle certainly helps with that!)

It's challenging to be honest with ourselves, but as one of my brilliant teachers, Chrissy Carter, wrote in her recent blog: "It takes so much courage to be honest with ourselves, but perhaps even more to be okay with what we see." Now that, I can relate to.

Valentine's Day Gifts

If you are still searching for something special for your Valentine there is still time to get a gift. If you don't have a Valentine then treat yourself to one or all of these wonderful gift ideas:

Make a Love Scrub. Here is a great recipe to make a body scrub to help keep skin smooth and feeling good in the winter from American Yogini.

Pick up some Sexy Green Lingere. Some great items using organic cotton, hemp, bamboo and other recycled fibers.

Bring home a sweet vegan treat from Babycakes NYC.

Get a gift certificate for an in-home massage.

And don't forget some organic and fair trade chocolates!

Happy Valentine's Day!

 

 

 

Food To Get You In The Mood

Valentine's Day is in 2 weeks so it might be time to start thinking about that delicious meal you are going to prepare for your loved one, but before you get your menu ready you might want to see how you can incorporate some of theses foods into your Valentine's Day meal...

Almonds - they are a symbol of fertility and the aroma can induce passion in women. Consider marzipan desserts for your Valentine.

Avocado - the vitamin E helps increase the hormone production of estrogen, progesterone and testosterone that circulate in your system and increase sexual response. Think guacamole or avocado salad.

Bananas - ok... so besides the shape of the banana they are also rich in potassium and B vitamins which are important for sex hormone production. Start off your morning with a banana in your cereal or smoothie.

Chocolate - is an explanation needed? Chocolate contains chemicals that effect neurotransmitters in the brain, but the true secret for passion is when you combine a bit of dark chocolate with a rich red wine.

Fennel - is a source of natural plant estrogen and was used as an aphrodisiac back in Egyptian times. Fennel is great in salads or as a vegetable side dish.

Honey - is used on foods as a symbol to have a "sweeter" life. A little drizzle of honey with some fresh figs makes a sweet, and nutritious, dessert. 

Hot Chilies - capsaicin, the chemical that gives chilies their heat, increases circulation and stimulates nerve endings. Consider Thai food or other spicy dishes.

Nutmeg - Chinese women considered nutmeg an aphrodisiac. Sprinkle some nutmeg on pumpkin pie (studies have shown that men get turned on by the smell of pumpkin pie).

Oysters - one of the best known foods to get you in the mood. Oysters are high in zinc which is known to increase libido in both men and women. Start off dinner with an appetizer of raw oysters.

Pine nuts - pine nuts are also high in zinc - so if you are not a fan of raw oysters - enjoy some pasta with pesto sauce or pine nut cookies for dessert.

Wine - a glass or two can help one relax and wine also stimulates senses, but remember that too much wine can make you too drowsy for an after-dinner romance.

Hope you and your loved one enjoy a delicious, and healthy, Valentine's Day.

 

 

 

 

 

Finding Real Food in the Supermarket

Do you have trouble identifying foods that are healthy vs. not healthy?

Or maybe you have difficulty believing the health claims on food labels.

If you are suffering from this confusion then take some of Marion Nestle's tips to help navigate the supermarket aisles.  So make sure you never eat food with:

• More than five ingredients
• An ingredient you can’t pronounce
• Anything artificial
• A health claim on the front - these are always about marketing, not health
• A cartoon on the package

Now take these tips, along the flowchart below, to the supermarket with your grocery list to help you identify the real food you should be buying for yourself and your family. 

(Flowchart created by Daria Pino at summertomato.com)

Last Minute Healthy Gift Ideas

Ok, so I know Christmas is tomorrow, but I am sure there are plenty of people who sill have shopping to do. If you're in that boat here are some last minute healthy gift ideas to give the the special people in your life:

Cookbooks - with so many cookbooks around it may be hard to decide. Here is a list of 20 cookbooks from thedailygreen.com

Stuff for the home - so these were not my ideas but according to ConsumerReports.com these are some healthy gifts to give: an electric toothbrush, a water carafe (Brita Smart Pitcher or The Clear20 CWS100A), or a home humidifier.

Kitchen equipment - an immersion blender, micro-plane grater/zester, a blender or a crock pot are all great tools to help support healthy cooking.

Classes - Has the special someone in your life talked about learning how to draw, cook, take photos or learn a new language? Look to get gift certificate for courses at a local community college or community center.

Happy Holidays!!

 

Healthy New Year's Resolutions

There are only 2 1/2 weeks until the end of 2010. Have you started thinking about what your resolutions will be for 2011?

How about making some healthy New Year's resolutions for the upcoming year such as:

Working on portion control - try using smaller plates and bowls this year to decrease portion sizes.

Get active - if you are new to fitness aim for 30 minutes daily. If you are already active how about trying a new activity such as yoga, a dance class or training for an endurance event.

Cut back on caloric beverages - full of empty calories switch to drinking water instead. Water has  zero calories  and is good for your skin and helps fight fatigue!

Eat mindfully - don't eat in the car or while watching TV. Set a place in your home where you can eat your meals with no distractions.

Eat breakfast - it is the most important meal of the day so be sure to start every day with a nutritious meal.

Take time for yourself - Leave work on time, get a massage, get a mani/pedi, or take a yoga or meditation class to recharge each week.

What healthy resolutions are you planning to make for 2011?

Giving The Gift Of Fitness

Not sure what to get for your friend, co-worker, or loved one for the holidays? How about giving the gift of fitness?

Here are some great ideas of what to get people for the holidays from those just getting started with fitness to those who are at the gym 7 days a week:

Magazine Subscription. There are so many magazines for the fitness enthusiast from Self and Shape to ones for specific sports such as Runner's World and Bicycling.

Exercise Equipment. Kettle bells are in this year and make a great gift for an at home workout as do dyna bands, exercise tubes, and exercise balls. Performbetter.com has a wide variety of at home workout equipment.

DVD's. Zumba, yoga, pilates, strength training, and cardio workouts are all available on DVD's. Check out Gaiam.com for a large assortment of DVDs.

Personal Training Sessions. For those new to fitness the gym can be very overwhelming so personal fitness sessions are a great gift. Check out Barefoot Tiger's page for at home personal training sessions.

Heart Rate Monitor. Polar and Garmon have a wide assortment of monitors for those looking for just the basics to those who are looking to improve fitness.

Yoga Mat/Props. Yoga mats and props make great gifts that can be used at home or during yoga classes. Manduka and Jade have high quality yoga mats.

Massage. A massage is a great gift for any athlete! Sports massages or deep tissue massages are great for those tight muscles.

What fitness gifts would you like to receive this year?

 

Staying Fit Over The Holidays

The holiday season is full of fun, joy, and parties, but that is no reason your fitness routine should get derailed.

I know it's hard. It gets dark out early. It's cold. And the pressure of having to attend so many different events that may cause you to skip your workouts, or eat more than you should, is all around.

Make the commitment to yourself that you are going to make you a priority and keep up with your workouts and eating right this holiday season. Here are some tips from WebMD.com and Livestrong to help you with that commitment:

• Set a goal of just maintaining your weight this holiday season. If you lose that's a bonus, but those who end up gaining almost never take it off.

• Never go to a party hungry. Have a snack that includes lean protein (suc as low fat cheese or turkey) and something high in fiber (such as fruit or whole grain crackers). This will keep hunger at bay so you don't over indulge in high fat foods.

• Don't deprive yourself of dessert, but make sure to f  ill up first on broth based soups, veggies and low-fat dips, salads, lean proteins and whole grains. You will feel satisfied and not needs as much sweets at the end of your meal.

• Schedule in exercise. If your normal routine is to workout in the evenings, but you have an evening event, then schedule your workout in the morning before work or fit in a brisk walk at lunch.

• Mix up your workout routine. Add in some new classes or activities. Take that dance class that you've been wanting to try or maybe a new yoga class. Prevent boredom to keep up your motivation.

• Book a warm-weather vacation. You'll want to keep in shape to have a beach-body so you will be less likely to miss your workouts.

• Remember, the confidence you will have for feeling good, and not gaining weight, over the holidays will show in the new year - and that will taste better than any piece of chocolate cake!

How do you stay fit over the holidays?

A Worry-Free, Turkey-Free Thanksgiving

Thanksgiving is just over 2 weeks away and I'm sure many people have already started getting their  
menu plans together. With turkey being a staple at most Thanksgiving dinners one might wonder what to make if you are a vegetarian or vegan.

Well, worry not, as the vegetarian/vegan Thanksgiving recipes ideas that I've seen are just amazing...so much so that I might even pass on the turkey for some of these delicious looking recipes.

Check out these great articles and recipes from the NY Times to help plan your turkey-free Thanksgiving.

Vegetarian Comfort Food at Thanksgiving

A Vegan Chef Dishes up Thanksgiving

Giving Thanks for Vegetables, Not Turkey

Going Vegetarian for Thanksgiving

The Temporary Vegetarian's Thanksgiving

What are some of your favorite turkey-free Thanksgiving recipes?