A Health Coach’s Favorite Things

Today on the blog I wanted to share with you some of my favorite health-and-wellness-related things from 2018 that I will definitely be carrying over into 2019.

Skincare

Plum Island Soap Company: Almond Oatmeal Clay Mask

almond oatmealWhile pretty much every product they cook up in their adorable little shop on Plum Island is wonderful, I love their almond oatmeal clay mask. My skin gets very dry in the colder months, with trouble patches right under my eyes. This mask helps moisturize and my skin looks so much more vibrant and hydrated after every use. Plus, their products are made of all natural, chemical-free, good for you and the earth ingredients. They do have an online store, but I really suggest you stop in the next time you’re in Newburyport because the shop is just the cutest thing and they are such sweet people!

FRE Skincare for Women Who Sweat

FRE SkincareAs someone with sensitive skin who works out, the products I use on my face are super important to me. FRE came highly recommended by a number of my fitness instructor friends so I finally decided to give it a go and I’m really glad I did! I bought the cleanser and the daily moisturizer to start (because, honestly, I don’t even know what a “serum” is). Since I started using it, my skin is much clearer with no hormonal breakouts on my chin and it’s much more moisturized. The cleanser has these great little jojoba beads in it that gently exfoliate so I can feel my skin getting cleaner and more moisturized at the same time. And the daytime cream is SPF 30 so I am confident heading outside for the day. Click here to grab yours for 25% off!

 

Workouts

Boston Barre

This beautiful new studio in Saugus is a gem! Don’t be fooled by the name, barre isn’t all they offer! They also have great cardio classes, like Pound,  innovative classes like, Yogalates, and strength classes,  like Bunda Burn. With that variety, they make it easy to achieve your fitness resolutions!

Tread Tabata

HIIT has been all the rage lately and there is good reason for it – the afterburn is a real thing. Essentially, HIIT workout combine brief bursts of high intensity activity with even short periods of rest in between. This triggers your body to burn more calories. Treat has an Express location in Beverly and a regular location in Marblehead. Their classes are set to founder Kathy G’s Tabata app and they keeping you moving with fun music and encouraging, energetic instructors who really know their stuff. These classes combine cardio on a treadmill or bike with strength training exercises on the floor. It’s seriously my new favorite thing, especially being able to get in and out in 45 minutes and know I got a killer workout. And as for that afterburn? You can totally feel it.

Snacks!

Zing Bars

Zing BarsThese are my favorite go-to snack bar because not only are they dietician-developed, they are also actually delicious and have have they icky texture a lot of “healthy” snack bars have. I recommend these to my clients all the time and they also rave about them. You can pick up one or two at most grocery stores, and, if you like them, here is a coupon code to order them and stock up. 

 

 

 

 

 

Please note some of the above links are affiliate links.

 

Butternut Noodles and Mushrooms

I don’t know how it happened, but fall is already right around the corner. I am actually sitting here with a blanket on my legs since the mornings are already getting cool here in MA, so I decided to post one of my favorite warming and satisfying fall recipes.

The mushrooms used in this recipe have a very meaty texture to them so it’s very satisfying without the meat. Depending on your model of spiralizer, making veggie noodles can be pretty labor intensive, so I recommend buying the packages of pre-cut squash to spare yourself the extra effort of cutting, spooning, and peeling a whole squash before spiralizing it.

Ingredients

  • 1 butternut squash, spiralized
  • 1 cup oyster mushrooms, chopped (not too small – you want pieces big enough that allow you to still get the texture)
  • 3 tbsp extra virgin olive oil (you may need a little more or less depending on how much noodles you end up with)
  • 2 tbsp fresh, finely chopped sage
  • Salt and pepper to taste

Instructions

  1. In a large frying pan over medium-low heat, warm the olive oil until it begins to glisten (not smoke). Once it’s reached that temperature, add the oyster mushrooms and sage and sauté until the mushrooms are tender. As you are cooking it, the sage is infusing the olive oil with its flavor.
  2. Once the mushrooms are tender, add the butternut noodles to the pan and toss so that they are all coated with the oil and the mushrooms are distributed throughout. Cook 1-2 minutes to soften the noodles.
  3. Season with salt and pepper to taste and serve.

If you want some even bigger fall flavor or are really into the taste of sage, like I am, you can also finish this dish by sprinkling it with a little Bell’s Turkey seasoning before serving it.

Baked Fish Tacos with Mango Salsa

This recipe is so quick and easy but packed full of zesty, refreshing flavor. It makes a great summer dinner and you could also cook the fish on the grill wrapped in foil instead of baking it.

If you’re not a huge fan of fish, I really recommend that you give this recipe a try. Cod is a very light-flavored fish and the combo of the spicy fish seasoning and the sweet, tangy salsa is really delightful. Plus, this is such a ridiculously easy recipe, you have nothing to lose!

As a certified health coach, I am constantly urging people to eat more fish or, at the very least, take a fish oil supplement. When we think of fish, we typically think of the Omega-3 fatty acids found in them. However, there are a number of other important health benefits to consuming fish.

Health Benefits of Cod

Omega-3 fatty acids, found in fish and certain plant sources, are critical for a number of important health benefits, such as heart health, depression, and brain health to name just a few. Admittedly, cod is not the greatest source of Omega-3’s compared to other species of fish, like salmon. However, it does contain about 8% of your daily value of these critical fatty acids.

Beyond that, cod is very high in Vitamin B12 which is a key nutrient for cardiovascular health, DNA production, metabolism, and brain and nervous system health. B vitamins are a set of vitamins that need other vitamins present in order to be properly absorbed, so getting your B12 through a food source is the best way to ensure proper absorption. (Second best would be a B complex supplement rather than an isolated B vitamin supplement.)

Finally, cod is also a great source of lean protein in your diet.

Choosing Your Fish

When it comes to purchasing fish, the fresher the better, as is the case with pretty much all food. However, a large and increasing amount of fish on the market is farmed rather than wild caught. I strongly recommend that, as often as you possibly can, you buy wild caught fish.

Wild caught fish are more nutritious than farmed fish because they are able to consume more nutritious food sources, such as the phytoplankton that contains Omega-3s. You are also getting better quality meat from a fish that swam around in the vast ocean than a fish that was confined to a small pen and is, therefore, fattier. Farmed fish are often given antibiotics and treated with pesticides and have been found to have higher levels of toxic PCBs in their bodies. There are also many ethical considerations to be made when it comes to farmed fish.

Bottom line: wild caught > farmed.

OK that’s enough education. Let’s get to the recipe, shall we?

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Spicy Mango Salsa

Ingredients

  • 1/4 of a large red onion, finely diced
  • 1/8 cup fresh cilantro, finely chopped
  • 1 lime, juiced
  • 1 jalapeño, deveined, deseeded, and diced
  • 2 cups mango, finely diced (I used frozen but fresh works as well as long as it’s ripe)
  • 1/2 orange or yellow bell pepper, finely diced
  • 1 lb wild caught cod
  • Old Bay seasoning
  • Organic corn tortillas

For the Salsa

  • Combine the onion, bell pepper, jalapeño, cilantro, and mango in a large bowl. Pour the lime juice over it and mix to ensure all the ingredients are combined and coated with the lime juice.
  • Cover and place the salsa in the refrigerator while you prepare the fish. The acid in the lime juice will macerate the ingredients and help combine the flavors.

For the Cod

  • Preheat your oven to 375 degrees Fahrenheit.
  • Place the cod on a foil or parchment-lined baking sheet. Sprinkle with the Old Bay seasoning until it’s coated.
  • Bake about 20 minutes until the fish flakes with a fork.

Serve the cod on the corn tortillas topped with the salsa and garnished with sliced avocado and fresh lettuce.

Serves 2 people 2-3 tacos each.

That’s it! Ridiculously easy, right?

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Fish tacos with mango salsa

Cauliflower Alfredo Sauce

If you are one of the many parents who struggle to get their kids to eat their vegetables, you are going to love this recipe. If you are an adult who hates eating vegetables, you are going to love this recipe. If you love alfredo. you’re going to love this recipe. The sauce has the velvety texture and creamy flavor of alfredo, but contains just a tiny amount of cheese and is made of cauliflower. Instead of milk or heavy cream, you use the water you cooked the cauliflower in for a liquid so you’re still able to get some of those water-soluble nutrients from the cauliflower. You won’t even know you’re eating a vegetable! What’s even better is this is super quick and easy to make.

A quick note on the pasta. I always recommend whole wheat pastas over white pastas – it is far more nutritious than white and it’s also more filling. However, this sauce is made with water and whole wheat pasta tends to soak that up very quickly so you end up with a grainier textured sauce. I still don’t recommend white pasta. I would say go with a brown rice pasta or a whole wheat blend, like whole wheat and quinoa pasta. It will act less like a sponge while still not being an empty carb. I recommend using penne or ziti because it catches some of the sauce inside of it so you get even more flavor with each bite.

Ingredients

  • 1 head cauliflower
  • 5-6 cloves of garlic, chopped
  • 1 tsp extra virgin olive oil
  • 3/4 tsp sea salt
  • 1 cup water (from the cauliflower)
  • 1/4 cup freshly grated parmesan cheese
  • 1 box whole grain pasta, cooked

Equipment

  • Blender

Directions

  1. Break up the cauliflower into florets. Place them in a large pot of water and boil until soft.
  2. While the cauliflower is cooking, saute the chopped garlic cloves in the extra virgin olive oil for about a minute – just long enough to bloom the flavor. Scrape the garlic and oil into the blender.
  3. Once the cauliflower is soft, add it to the blender with the salt, water from the pot, and parmesan. Blend until the sauce is smooth.
  4. Add the sauce to the cooked pasta. Optional: top with a little more grated parmesan and cracked black pepper and enjoy!

Using a small head of cauliflower, I had some extra sauce leftover using one box of pasta. So. if you buy a larger head, you may be able to make enough sauce for two boxes of pasta.

If you want to take this one step further, add some grilled chicken and broccoli to it!

Cauliflower Sauce
This sauce is so incredibly velvety and creamy!

Roasted Beet, Avocado & Quinoa Salad

With the warm summer months fast approaching, this refreshing and nutritious side dish is bound to be a crowd pleaser at any cookout. What’s more is it looks as good as it tastes! Bright colors like this are a great way to get picky kids to eat something healthy! They can even help mix it all up!

Quinoa Salad

Ingredients

For the Salad:

2 cups cooked quinoa

4-5 medium-sized beets, diced and roasted until soft (I suggest par-boiling them first to cut down on cook time)

1 orange bell pepper, diced

2 avocados, cubed

For the Dressing:

3/4 cup fresh cilantro

2-3 limes, juiced

1 orange, juiced

1 tbsp agave nectar

1/8 cup extra virgin olive oil (may need to add more, depending on flavor and consistency)

Salt and Pepper to taste

Instructions:

  1. First, prepare the dressing so the flavors can bloom while you prepare the rest of the salad. Combine the cilantro and fruit juices in a blender and blend about 30 seconds until beginning to get smooth and combined. Add the olive oil gradually and the agave nectar and continue to blend until liquified. Add a dash of salt and pepper and place the dressing in the refrigerator while you prepare the rest of the salad.
  2. Prepare the quinoa according to the package and roast the beets until soft (you can also just boil them but I find that roasting makes the flavor sweeter).
  3. Allow the quinoa and beets to cool before adding the other salad ingredients. You can place them in the fridge if you’re on a time crunch.
  4. Once the quinoa and the beets have cooled, combine them with the diced pepper and avocado in a large mixing bowl. Remove the dressing from the fridge and give it a good shake to mix it all up again. This is where you want to taste it to make sure that it’s the balance you’re looking for. If not, you can add more oil, salt and pepper, or juice. I leave this up to the chef because some people like things zestier than others.
  5. Pour the dressing over the salad, mix together, serve and enjoy!