Tag Archives: Nutrition

Sticking to your New Year’s Resolution

Posted on by

Happy New Year

So, it’s been a little over two weeks since you made a promise to yourself. “This is the year, I’m going to eat healthy…cut down on the adult beverages…run a marathon…quit smoking.” Whatever your New Year’s Resolution was (and hopefully still is), chances are you’ve started to come across some of the challenges that it presents.

It is around the two week mark that we all have to make a decision. Do we carry out our plans and continue working on our resolutions or do we say we gave it the old college try and have a cheeseburger…wash it down with a beer…sit on the couch…and inhale? The way to stick to a resolution like working out or eating healthy is to make it a habit.

There are several views on how long it takes to form a habit (especially a good one). Based on personal experience, I side with those who think it takes about 30 days to form a habit, but it depends mostly on the person and the activity. I have made a little diagram to illustrate my point:

Fun Activity (Voluntary) Fun Activity (Obligatory) Not So Fun(Voluntary) Not So Fun(Obligatory)
Easy 7 Days 14 Days 21-30 Days 30-60 Days
Moderate 14 Days 21 Days 30-60 Days 60-90 Days
Difficult 21 Days 30 Days 60-90 Days 90-?? Days
Sample Activities Recreational Sports Team, Charitable Volunteer Rewarding Job, Fitness Group, Food Club 5am Fitness Boot Camp with a Crazy Instructor Court Mandated Community Service

For the purposes of this table the difference between Voluntary and Obligatory are simply that you aren’t necessarily in control of the schedule or your reason for doing it (hence, the feeling of obligation). For instance you may love love love your Rewarding Job, but you must be there from 9 to 5 and you need to go to pay your bills – - making it a Fun Obligation (I’m asking you to think positive here).

On the other hand, you may hate super hard early morning workouts, but you choose to attend Military Style Morning Workouts with a trainer who thinks he’s prepping Soccer Moms for combat in order to achieve the healthy body you want…i.e. a Not So Fun yet still Voluntary Activity. These are the activities where I find myself thinking, “Andrea, you bring these things upon yourself.”

The trick is to move every activity you want or need to achieve into either the Fun Voluntary or the Fun Obligatory Activity category. There are ways to make everything at least a little more fun, like attending crazy boot camp with funny friends (or trading it in for a high energy class that has the same calorie burn, but doesn’t give you Post Traumatic Stress Disorder).

This week, put all of your activities into these four categories. Insert a “Habit Column” to the left of the “Fun Voluntary Column” and try moving a healthy activity one column to the left each week. Soon you will have healthy habits that you can stick to until your resolution becomes a reality!

NOTE: You may be wondering how you would move “Court Mandated Community Service” into the Fun Category. Here’s a hint – - Watch Mighty Ducks. It worked for Emilio Estevez!

The Politics of Famine

Posted on by
My Donation…Every little bit helps

In day to day life, we tend to forget how lucky we are to have our health, to know that our food is safe and to know where our next meal is coming from. Recently, thousands of Somalians, many of them in the war-torn capital of Mogadishu, have died of malnutrition and even more are fleeing to refugee camps in Kenya and Ethiopia to seek nourishment and health supplies.

In January 2010, the World Food Program, which was a main supplier of nourishment relief to the area, pulled out of Southern Somalia due to concerns surrounding violent radicals who are preventing aid organizations from entering the area. With an uncertain food, water and medical supply, those suffering most in Somalia are civilians who are not involved in the political and religious conflicts that are hindering aid.

The expanding food emergency (more than 9,000 children under the age of 5 have died in the last 90 days) has caught the attention of governments and relief organizations worldwide. There are many organizations, including celebrity driven One.org and international support group OxFam, who are doing their part to help the ailing Somalian nation, but to this point it has not been enough.

It is in times like these that we see the best and the worst in people, societies, governments and subgroups. It is also a time when we can appreciate the fact that despite whatever domestic shortcomings or conflicts we experience, we have yet to (and hopefully never will) live through a national state of emergency like the one plaguing East Africa.

I donated through OxFam, an organization that my friend used to work for (which made me feel more comfortable). There is no minimum donation, but they do tell you what your donation can do:

  • $50 can provide 200 people a day’s supply of clean water
  • $100 can feed a family of six for two+ weeks
  • $175 can help dig a well that can provide drinking water and an irrigation source for years to come

“When Americans face drought, the US agriculture system enables farmers to avoid the migrations that destabilize governments and lead to famines. Not so in East Africa where a drought threatens 12 million people. Oxfam aims to reach 3 million people with immediate assistance, and is campaigning to increase the resiliency of farmers globally.”

If you feel so inclined, you can donate here: OxFam America

You can sign a petition to tell leaders how to help here: One.Org

Mahi Mahi with Fruit Salsa: Workday Gourmet

Posted on by

We’re a long way from lunchpails and juice boxes, but frugal foodies everywhere (including yours truly) are bringing their lunch to work and school. I’m not talking peanut butter and jelly sandwiches or egg salad (for you A+ students out there). The level of sophistication has definitely increased in the lunchroom and its time to rise to the occasion.

Organic Risotto and Fruit Salsa topped Mahi Mahi in my favorite pre-portioned container!

How do you have a great meal to go? Well there are a few components…

  1. Portion Size – Heavy meals at work can slow you down. Eating just enough to keep you going is the best bet. I like to bring my meals in sectioned containers to make it easy.
  2. Balance – Studies show that waiting until you hit a slump and then spiking your energy with a sugar/carb filled meal will leave you asleep on your desk in a pool of drool by 3 pm (ok, no study actually says that). Have a balanced meal that gives you the right kind of energy from a few different food groups.
  3. Color – Drab meals make for a drab day at work. Add some color with a fruit salsa (recipe below) or vegetable medley to amp up your meal. Yellow, which has a reflective quality that opens up your eyes, is a great color to incorporate because it helps your information intake.

Fruit Salsa (Get a balanced serving of veggies and fruit while adding excellent color to any dish)

1/2 Cup Diced Mango
1/2 Cup Diced Cantaloupe
1/2 Cup Diced Green Pepper
1/4 Cup Diced Red Onion
1/4 Cup Cilantro, Chopped
2 Cloves Minced Garlic
Juice of 1 Orange
Juice of 1 Lemon

In a large bowl, combine Mango, Cantaloupe, Green Pepper, Red Onion, Cilantro and Garlic. Toss with Orange and Lemon Juice. Cover and Refrigerate until ready to use.

Sweet and Tart Salmon Salad

Posted on by

Sweet and Tart Salmon Salad

Think about the things you have eaten at work over the past few weeks. Did you bring something from home, make a meal at work, go out for fast food or to a sit down lunch? The work day gets hectic, but it is important to take time (AWAY FROM YOUR DESK) to enjoy your meal. 

My goal, on a daily basis, is to shock and amaze coworkers with my in-office culinary prowess. I can make almost anything happen with a toaster oven and George Foreman grill. You can too! My latest meal was a simple Salmon Salad featuring 5 ingredients:

Sweet and Tart Salmon Salad

Scottish Salmon
Honey Ginger Sauce (from a local takeout place)
Spring Mix Lettuce
Red Seedless Grapes, Halved
Sharp White Cheddar Cheese, Small Dice

Place Salmon and Honey Ginger Sauce (Teriyaki Sauce or Honey Soy Sauce can be substituted) in a container and refrigerate. Do this when you first get to work so the flavors have time to set. Remove Salmon from fridge and turn on the mini grill or toaster oven.

Place Salmon on the mini grill for 10-15 minutes or in toaster oven for about 15-20 minutes (depending on desired “doneness”), turning over once. Mix Lettuce, Grapes and Cheese in a shallow bowl. Top with Salmon.

Light Lemon Dresssing (Optional)

1 Tbsp Olive Oil
1 tsp Lemon Juice
Pinch Course Ground Salt
Pinch Course Ground Pepper

Combine all dressing ingredients and mix swiftly with a fork until light froth appears.

See Health in Seafood with Eleni Yiambilis

Posted on by

Grilled Swordfish with Tomato Salad

Did you know that eating seafood at least 4 times a week is an excellent way to achieve better health? Low in calories, fat and cholesterol, yet high in protein, fish can also help with weight loss and achieving a healthier lifestyle. Fish is versatile and can be prepared in a variety of healthy ways from grilling and poaching to baking and pan searing. Including seafood as a consistent part of your diet will help you feel lighter, leaner and full of energy. Eating heavier proteins too frequently can overwork your digestive system and leave you feeling lethargic, weighed down and bloated. 

Cost Concerns. Some people feel that increasing their seafood intake is going to put a hurting on the wallet.  That couldn’t be further from the truth! Yes, it could get pricey if you eat more expensive varieties such as Ahi Tuna, Salmon and Chilean Sea Bass on a daily basis, but there are plenty of fish in the sea, so be diverse and save your dollars!  Fish such as Flounder, Mahi Mahi, Pangasius, Cod, Catfish and shellfish like clams and mussels make it affordable to eat your recommended seafood allowance.

Something New. Pangasius, for example, is a white flaky fish native to Southeast Asia. It is moist, retains flavor well and is difficult to overcook! Trying new seafood options is a great way to expand your menu database. When you try new things and have more options, it is easier to stay healthy.

Omega 3 Benefits. All fish contain Omega 3 fatty acids, with salmon being the highest. These are essential fats that help combat cholesterol and saturated fats while helping the body produce healthy cells. Omega-3 fatty acids benefit the hearts of healthy people as well as those who are at high risk of cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmia (abnormal heartbeats), which can lead to sudden cardiac arrest. Eating more fish is the perfect solution! 

When cooking seafood, simplicity is best. I love to grill fish and top it with some sort of fruit salsa or serve it over a bed of sautéed spinach with garlic and diced tomatoes. You can use a variety of fruit to make fruit salsa. I like to use apple, peach, melons or pineapple with bell pepper and a small onion. Dice all ingredients and simply squeeze the juice of a citrus fruit; lemon, lime or orange into the mixture. Stir and serve; keeping any extra refrigerated.  

Ahi Tuna Tartare

Posted on by

There are certain dishes that I just assume I will have to go out for. Sushi and Tuna Tartare are up there among the favorites. Conceptually, I know that the degree of difficulty isn’t incredibly high, but for some reason those two dishes just seem like something you have to order in a restaurant. However, I decided to give Tuna Tartare the old college try and I was so happily surprised! This is kind of a hack recipe, but the flavor is there and it saved me from paying gourmet prices and it is “fancy health” – - so fancy that you forget you are eating pretty healthy.

½ Tbsp Soy Sauce
1 Tbsp Lime Juice
1 Tbsp Olive Oil
1 tsp Wasabi Paste
2 Ahi Tuna Steaks, Diced
½ tsp Coarse Ground Sea Salt
½ tsp Coarse Ground Pepper
½ Medium Cucumber, Diced
¼ Cup Red Onion, Diced
½ Medium Avocado, Diced
¼ Cup Chopped Cilantro

Mix Soy Sauce, Lime Juice, Olive Oil and Wasabi Paste in a small bowl. Season Diced Tuna with Sea Salt and Ground Pepper. Toss Diced Tuna with Diced Cucumber, Red Onion, Avocado and Cilantro.  Pour Sauce over Tuna mixture and serve chilled.

The hardest part was the plating. In lieu of a form that would make it perfectly round, this Tuna Tower was shaped with a small Tupperware! In a pinch, it worked pretty well.

Rejuvenate Your Cardio Routine with Eleni Yiambilis

Posted on by

Nutritionist Eleni Yiambilis

As winter comes to a close and hints of sun begin to peak through, I anxiously anticipate the warmth of spring. We still have a few cold and rainy days ahead, but one thing I look forward to is the opportunity to take advantage of outdoor cardio. Activities like walking, biking, hiking, running and canoeing are great ways to spend some quality time outside. Taking the time to participate in outdoor fitness will not only burn calories, but refresh your mind and soul as well.

Cardio is an important part of your workout. It increases oxygen flow, supports blood circulation and allows the body to sustain high activity levels for an extended period of time. Did I mention the health benefits? Incorporating cardio into your workout lowers blood pressure, increases good cholesterol production (HDL), utilizes body fat for energy and increases your heart function!

I know it has been a seemingly endless winter for many of us and indoor workouts can be exceedingly monotonous. So, if you’re still stuck inside, try breaking up your treadmill, elliptical or bike exercise instead of doing a straight 30-40 minutes of cardio. Using this method will keep it fun and keep your heart rate up and steady (NOTE: I usually time it to be 2-3 of my favorite songs on my iPod).

Try to do 10 minutes on the treadmill before even stretching. This warms and prepares the muscles for the workout ahead and helps lower the risk of injury. After stretching, do some basic aerobic exercises like squat jumps, burpees, or jumping jacks mixed in with plank holds and pushups.  Then go back for round two of cardio.

This time, switch it up and knock out another 10 minutes on a different piece of equipment, like the rowing machine or elliptical. Next, focus on 3-4 activities for either the upper OR lower body and work them as a circuit repeating the exercises 3 times each.  Then (you guessed it!) another 10 minutes of cardio.

If you are limited on time, your workout can end here with a cool down stretch. If you have a little extra time, try a 5 minute ab/core workout and wrap up with a final 10 minutes of cardio followed by your cool down stretch.

I absolutely love working out this way and I know you will too! A varied workout is perfect for a short attention span and, if you’re like me, it will keep you from getting bored. Also, because it keeps the heart rate up and the muscles engaged, your body is a fat burning furnace during the entire workout! With shorts and swimsuit season right around the corner, it is time to boost your endurance and get ready for outdoor fun!

by Eleni Yiambilis

Health and Wellness with Eleni Yiambilis

Posted on by

Nutritionist Eleni Yiambilis

Eleni Yiambilis is a personal trainer, nutritionist, massage therapist and lifestyle coach who works with all ages to help them achieve a healthy lifestyle.  When she isn’t collaborating with the culinary team to create healthy options for Rastelli customers, Eleni is creating custom health and wellness plans to fit every personality! Eleni is an avid “at-home-chef” and a creative designer specializing in custom handbags and one-of-a-kind gifts. Her diverse interests and background have given Eleni the necessary experience to create simple and effective lifestyle plans that fit a variety of clientele.

Enjoy this “Guest Post” from Health & Wellness Expert, Eleni Yiambilis:

During this first month of 2011, many of us have resolved to change our lives for the better. In fact, according to Wikipedia, 45% of American adults will make one or more New Year’s resolutions. The most popular of these will be to lose weight, quit smoking, eat better and exercise more.  The overall trend is that Americans start the year in pursuit of a healthier lifestyle.

Unfortunately, many of us won’t stick to this renewed sense of wellness. After 2 weeks, 25% have abandoned their promises for the New Year. At a month, 36% have returned to their old ways and after just 6 months, less than half (a mere 46%) are still committed to the pursuit of a healthier lifestyle.

Why is this? What would make us regress and go back on our word, especially when the result could be happier, healthier lifestyle? Quite possibly it is that making such a drastic lifestyle change leaves many of us feeling overwhelmed and discouraged.

What can be done to overcome this? Perhaps modifying your resolution and implementing gradual changes will help make a healthy lifestyle more attainable. By making small weekly changes, you are more likely to maintain your resolution.  For instance, lay out a 4 week plan of goals:

Week 1: Drink at least 8 glasses of water daily and switch to organic groceries
Week 2: Add 30 minutes of physical activity to your schedule, 3 days a week
Week 3: Eliminate all processed foods
Week 4: Increase work outs to 4 days per week

Another helpful hint is to involve your friends and family.  10% more people reach their goal when they are accountable and make others aware of their commitment to change for the better. So focus on progress not perfection!  Take your new-found healthy lifestyle step by step.  Make a list, set goals, and reach them one at a time instead of trying to achieve it all at once.  Each step is a step in the right direction!  Remember, your health is at “Steak”.  Good Luck!

*For more advice on living a healthier lifestyle, contact Eleni Yiambilis: LNRG@rastellidirect.com

Biter’s Remorse aka The Holiday Hangover

Posted on by

It might be too much, but it is sooooo good!

I woke up Friday morning with a familiar feeling. It was Biter’s Remorse and I felt it all over! Biter’s Remorse, much like its relative Buyer’s Remorse occurs when you just wish you hadn’t. You wish you hadn’t had that extra helping of mashed potatoes or visited Louis Vuitton on a Target budget.

You really wish you hadn’t overindulged on baked goods that you have never tried (every year) or purchased those designer jeans that you will definitely fit into (next year). You really, really wish you hadn’t shoved your 8 year old cousin aside as he reached for the last piece of corn bread or stolen that nice man’s shopping cart because he got the last deal on a Black Friday television. Its all the same and you just wish you hadn’t!

Whether its a Holiday Meal Hangover that causes you to subtly unbutton the top of your pants or a Shopping Spree that covers 3 states and multiple forms of payment, remorse can be really tough to overcome. Biter’s Remorse is difficult because the after-effects can be felt in your tummy and seen on your hips.

Many people attempt to counteract this holiday folly by rushing into a weeklong detox and hitting the gym hard. It remains only a weeklong attempt because the occasional healthnut and remorseful overeater tend to overdo it. You can beat this issue by taking the slow and steady approach. Shop ahead, plan meals and gradually immerse yourself in a manageable workout routine that is high energy but low impact. The slow and steady approach is the perfect way to get back to your old self and put an end to Biter’s Remorse.

Food for Thought…Food for Granted

Posted on by

When we think of food scarcity and famine, we often take our position as Americans for granted. Many of us go through life without ever wondering where our next meal will come from. Whether it’s spaghetti-o’s or five star dining, for some lucky people that little stomach pain when you go too long between meals will never reach the endless throbbing that comes from going days, weeks or even months without a steady supply of food.

Here is a little lesson (not because you don’t know it…but because it illustrates the severity of famine): A famine is a widespread scarcity of food that may apply to any animal species. This phenomenon is usually accompanied by regional malnutrition, starvation, epidemic and increased mortality. Emergency measures in relieving famine primarily include providing deficient micronutrients, such as vitamins and minerals, through fortified sachet powders or directly through supplements. Long-term measures include investment in modern agriculture techniques, such as fertilizers and irrigation, which were the staple of hunger prevention in the developed world. (Wikipedia)

However, living in the “developed world” does not keep U.S. citizens from going hungry. Below are statistics from FRAC (Food Reasearch and Action Center):

  • Of the 49.1 million people living in food insecure households (up from 36.2 million in 2007), 32.4 million are adults (14.4 percent of all adults) and 16.7 million are children (22.5 percent of all children).
  • 17.3 million people lived in households that were considered to have “very low food security,” a USDA term (previously denominated “food insecure with hunger”) that means one or more people in the household were hungry over the course of the year because of the inability to afford enough food. This was up from 11.9 million in 2007 and 8.5 million in 2000.

    • There are times, working for a food company, when I forget to appreciate every bite of food. I am reminded of my good fortune when we do events to benefit Feed the Children or work with kids who live in unstable food environments less than 10 miles from our office! The issue isn’t just one of the so-called ”under-developed nations”, it is an issue of our neighbors and our families and our children.

    As a group or a company, a lot can be accomplished when the issue of hunger is addressed. Though it may seem like your own efforts are small, even as individuals, our impact can be felt. Thinking globally and acting locally is one of the most effective ways to combat hunger. Take the global issues of famine, poverty and hunger and address them in your own community by Volunteering at a Soup Kitchen or Donating Goods and Resources to a Food Bank. Every little bit helps!

    Rastelli Direct is helping America Eat for Free. Click here for details.

    Rastelli Direct Eat 4 Free SweepSteaks