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.

 

 

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!!

 

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?

Looking to increase your metabolism...here are some tips

If you are looking for ways to speed up your metabolism try incorporating some of these tips into your daily routine:

Eat breakfast every day. Make sure it is a good breakfast including lean protein, complex carbohydrates and good fats.

Enjoy a morning cup of joe. A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf.

Drink cold water. Your body will burn a few calories to bring that cold water to body temperature and after a year those calories can add up!

Eat protein at all meals. Protein helps with muscle rebuilding and muscle burns more calories than fat.

Sip some green tea.  Studies who that people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent. Let the tea steep for at least 3 minutes and make sure to drink it while it is still hot.

Go organic. The chemicals found in pesticides have been show to stall peoples metabolisms so when you can go organic.

Add some spice. Capsaicin, the compound in chili peppers that give them their heat, can also fire up your metabolism. According to a study in the Journal of Nutritional Science and Vitaminology eating about 1 tablespoon of chopped chillies (either red or green) produces heat and activates your body's flight or fight response system resulting in a temporary metabolism spike.

Adequate iron. Iron carries oxygen to your muscles and if they don't get enough oxygen they slow down. So fill up on beans, dark leafy green vegetables (spinach, kale, bok choy) and make sure your cereals are fortified with iron.

Incorporate intervals. Interval training will increase intensity and create a bigger burn. This burn will kick your metabolism into high gear.

Slow lifting. Lifting weights slowly, instead of rushing and using momentum, will help break down your muscle tissue. The good news is is that the repairing of the muscle will speed up your metabolism.

Don't forget to share some of your great breakfast ideas, interval workouts, or how you incorporate some of these metabolism boosting tips into your daily routine.

 

What's in your veggie burger?

Do you know all the ingredients in your veggie burger?

I thought I did until recently when I read a report by the Cornucopia Institute letting me know that my veggie burger may contain more than just veggies - it may also contain hexane.

Not sure what hexane is? Hexane is a by-product of gasoline refining that’s used to separate whole soybeans into soy oil, protein and fiber. Manufacturing companies use this to keep down the fat content of energy bars, veggie burgers and other products.

Hexane is listed as a hazardous air pollutant with the Environmental Protection Agency (EPA) and according to the report, hexane is known as the "dirty little secret of the 'natural' soy foods industry. Additionally grain processors—including soy processors—are responsible for more than two-thirds of all hexane emissions in the U.S., releasing 21 million pounds of the pollutant.

The good news is is that you can have your veggie burger hexane free by purchasing organic veggie burgers. Products labeled organic can not have hexane. Remember it must be 100% organic - not made with organic ingredients. Or better yet...make your own veggie burgers!

Need a recipe? Try Morgan's Veggie Patties or share your favorite.

Marathon Training

Marathon training has begun for the fall season. For those that are seasoned marathoners you may already know what works for you. You know how to train; what foods to eat before, during, and after your run that work for your body; and how to mentally prepare for the big day.

If you are new to the marathon there is a lot to think about - and learn about. Running a marathon is not easy but getting to race day prepared and feeling good will help you reach your goal of getting to the finish line.

Here are some great reads to help you with your training - both physical and mental:

Runner's World has 26 great tips to help you with your training during the last month of training. Read them over and take the ones that work for you - or modify them to fit your training. 

Jeff Galloway's Marathon: You Can Do It

Nancy Clark's Food Guide for Marathoners: Tips for Everyday Champions

Jean Couche's The Runner's Yoga Book: A Balanced Approach to Fitness

Brendan Brazier's Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

What are some of your marathon training tips?

Are you a "junk-food" vegetarian or vegan?

When you tell people that you are a vegetarian or vegan most people automatically think that you are super healthy. But, are you? 

There are many foods that are vegetarian or vegan that are not so healthy. Foods like chips, cookies, protein bars, and even fast-food options such as meat free tacos or sandwiches all fall into the vegetarian or vegan food categories. There are also all the meat and dairy alternatives that are available which may taste great, but are they helping you meet your nutritional needs with adequate calories, protein, vitamins and minerals.

Being a vegetarian or vegan is a lot of work. There is a lot of food preparation involved to make sure that you are getting all the nutrients you need. Here are some tips to help you be a healthy vegetarian or vegan:

Plan out each week what you are going to eat to ensure you are getting a variety of foods.

Cook in bulk and freeze food so you have meals ready during the week.

Take cooking classes to help you learn more about vegetarian or vegan foods. Try the Natural Gourmet Institute in NYC.

If you are a vegetarian or vegan how do you ensure that you meet your nutritional needs? And share some of your favorite recipes with us!