Episode one of Recipe Rehab: Healthy Cooking with Carina features a step-by-step guide on how to make my immune boosting, skin-clearing, energizing Garlic Cauliflower Mashed Potatoes. This recipe takes less than fifteen minutes to make and is a great healthy holiday side to bring to any party. Healthy eating can be easy as long as you have the right tools. I am here to help you learn that you really can eat your way to radiance. Enjoy!
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The Sushi Situation by Carina Sohaili
Sushi can be a healthy, satisfying meal or equivalent to eating a double-double. Here are some simple steps to conquer the sushi situation so you can be healthy and enjoy yourself.
- Start out with miso soup, seaweed salad or edamame. This will prevent you from going roll crazy. Edamame is one of my favorite smart choices to start because it is the perfect combination of protein and healthy carbohydrates all in one little bean. It is very easy to eat the entire bowl so be mindful of your portions. A small handful is great. The B-vitamins in seaweed salad are fantastic for energy levels and stress relief. Miso is also a great source of concentrated protein.
- Sip on green tea. Green tea is a natural metabolism booster, appetite suppressant and loaded with antioxidants.
- Roll time! What to order? Stick with simple. Tuna and salmon rolls are fantastic. Tuna and salmon are both high in omega-3s, protein, and vitamin-D. A heart healthy, brain boosting, skin clearing bite all in one role. Vegetarian? Go for a cucumber-avocado role or California roll. 1-2 roles per person with an appetizer is a balanced meal.
- Swap out white rice for brown rice. The reason why white rice is not the smartest choice is because it is stripped of all the nutrients and will end up leaving you hungrier a couple minutes later. Brown rice takes a longer time to digest and will provide you with lasting energy long after your meal. For more details you can check out my old blog “The Truth About Carbs.”
- Sashimi is divine but for some people it does not tend to fill them up. If you are one of those people add a healthy carbohydrate to the meal (edamame, sea veggies, soba noodles or brown rice). Around ½ of a cup is a good portion size.
- Try to steer clear of spicy, fried, baked, crunchy munchies. Fancy rolls with fried tempura are not the smartest choices. They are loaded with excessive unhealthy ingredients. Believe it or not, simple sushi can be just as delicious and a much better health investment. It takes time for your taste buds to adjust with a change. Soon you will start craving the pure, plain and simple. If you love those fancy, fried, battered baked delights simply have a plan. Split a fancy role with a friend. It is all about moderation and balance.
- Condiment time! Ginger, Wasabi and low-sodium soy sauce. Ginger is an immunity boosting, de-bloating, digestion miracle. Go crazy with it, the more the better. For more de-bloating tips check out “Beat The Bloat.” Instead of that spicy tuna roll opt for a normal tuna roll and get your spicy from wasabi mixed with low sodium soy sauce. A much healthier option. At most restaurants there will always be some low sodium soy sauce. If it is not on the table, do not be shy to ask. You should be proud that you care about your health.
- Be aware of portions. It is very easy to get a little roll happy. 1-2 simple rolls per person with an appetizer is a healthy, filling meal. If you are still hungry after your rolls and appetizer order another healthy side (miso soup or seaweed salad are some examples). Remember it takes around 20 minutes to digest, so wait for your food to process before you order more.
- Everyone is different. Figure out what works for you. Your health goals may be different from your best friends. Choose one healthy habit to focus on and stick to it. For more tips on eating out check out my old post “Eating Out Made Easy“
* Stay tuned for my next quick tip on some of my favorite fall foods as well as how to have a healthy yet delicious Halloween!
Indulge and Go Dark: A Heart Healthy Halloween by Carina Sohaili
Halloween and the numerous holidays coming up are a time for friends, family and memories to be made. Depriving yourself of certain foods tend to lead you to overeat the foods you forbid in the first place and then deprive yourself of them again. An unhealthy cycle. How do you enjoy yourself while being healthy? Become a fan of dark chocolate. I also have included two of my favorite no brainer (twenty minutes or less) healthy dark chocolate recipes(think dark chocolate pumpkin puree).
Select wisely. Many labels advertise “healthy dark chocolate” but really are loaded with processed sugars (defeating the purpose of going dark). Make sure the chocolate is made with a minimum of 70% pure cocoa and read the back of the label. Try to get as real as possible with little added ingredients. Ghirardelli “intense dark” squares are a good name brand choice. I always carry a square in my purse whenever I need a 3PM pick me up or post dinner treat. If you are looking for an easy but healthy Halloween treat; this is it. Trader Joe’s also has great portioned snack sized bars. Just because dark chocolate has incredible health benefits does not mean you can go to town! Around 1-2 squares (1/2-1 ounce) is a good size. Moderation is key.
BEAUTIFUL benefits of going dark:
- Beat cavities. Dark chocolate contains Theobromine, a compound that hardens your tooth enamel, lowering the risk of cavities.
- Feel good. Dark Chocolate triggers the release of “feel good” hormones in your brain. The same “feel good” hormones that get released after you do physical activity or when you are falling in love.
- Control Cravings. This delicious delight does not spike your blood sugar levels. What does that mean? You will have more stable energy levels throughout the day, and not have that sudden crash you normally get with other candy. Most candies contain tons of sugars and hidden preservatives that make it very hard to tell when you are actually full. So you just keep munching and suddenly the bag is empty!
- Fight the flu. Dark chocolate contains zinc (which most people lack in their diet). Zinc is a mineral superstar when it comes to boosting your immune system. (For more flu fighting foods see my old post Fall Flu Fighting Foods.)
- Focus. Dark chocolate increases blood flow to the heart and brain improving your thought processing abilities. Brain food!
No Brainer Divine Dark Recipes (all take twenty minutes or less to make):
Dark Chocolate Apple Crisp Sandwich: Slice up apples and bake in the oven for around fifteen minutes until the top is a golden brown. Add spices of your choice (nutmeg is a great one). Apples are natures candy but if you like things extra sweet sprinkle on some stevia (an all natural sweetener). Then melt ½-1 ounce of dark chocolate, spread and smack together to make your baked apple dark chocolate sandwich. For more variety you can add in seasonal cranberries (which are loaded with cancer fighting antioxidants).
Warm Dark Chocolate Pumpkin Puree: Use around one cup of organic canned pumpkin (which is the same price as normal canned pumpkin and you can buy at any market). Then blend with melted dark chocolate and heat up in saucepan for around two minutes. If desired, add Greek yogurt or almond milk for a thicker texture and heart healthy almond slivers for an extra crunch. If the combination of pumpkin and dark chocolate is too bitter for you simply sweeten with stevia or a dollop of agave extract.
Do not be afraid to go dark this season…Happy Halloween! Stay tuned for my next quick tip on Turkey Time Tools.
Flavorful Flu Fighting Fall Foods by Carina Sohaili
Here are my favorite fall foods to help protect you against the flu, curb unhealthy holiday cravings, boost energy levels and get that winter skin glowing (dry skin this time of year is the worst). Not to mention a way to make your favorite comfort foods a bit healthier. Food is the best medicine around so why not eat your way to radiance…
Acorn Squash. This sassy squash is packed with vitamin C, vitamin A, potassium and magnesium. Need some energy? Hello magnesium! This mineral is responsible for energy production within the body. Vitamin C and vitamin A protect your skin from dry, flaky, rough patches and is key in strengthening your immune system (two of the best vitamins for fighting the flu around.) Squash is a healthy carbohydrate high in dietary fiber, which will keep you more full for a longer amount of time. This will help prevent you from reaching for those holiday office treats. It really is an energy evoking, skin clearing, craving controlling super food. The rich warm flavor of squash is a fall favorite of mine. It will warm you up but not fill you out. Healthy Holiday Stuffing Alternative: Dice up acorn and butternut squash, add in some celery for a crunch factor and bake in the oven with a dash of your favorite spices (cinnamon and nutmeg are my top picks).
Spaghetti Squash. Craving pasta? No problem, have some spaghetti squash. It is a great easy alternative to pasta and so much better for your body. All you have to do is slice in half and bake for twenty minutes (no excuses about not having time). It comes out in spaghetti form. For an extra crunch I add almond slivers that contain anxiety reducing heart healthy omega-3 fats. Add in a lean protein (ground turkey or tofu are good choices) and enjoy. Already feeling the holiday bloat coming on? Spaghetti squash will help due to its high potassium content. For those out there who have a gluten intolerance or celiac disease this is a great gluten-free option.
The Perfect Pumpkin Patch Munch: Pumpkin Seeds. These guys are a great flu fighter! Why? They contain zinc which many people lack in their diet. 1/8-1/4 of a cup is the perfect snack size. Pumpkin seeds are also a great combination of healthy fat and protein. The healthy fats will keep your energy levels stable and the protein will tide you over until your next meal. These seeds are a superstar snack (just be mindful of portions, it is easy to go seed crazy). Another bonus – they last a while so you can always keep an emergency stash in your car or purse for hectic days.
Excellent Eggplant. All you hear about in fall is squash or pumpkins but do not forget about this flavorful fall fruit (yes, technically it is a fruit). The iron in eggplant is great for energy levels, and contains essential phytonutrients to boost brain productivity as well as improve blood circulation. Further, it is SO versatile.
Simple Lasagna Swap: a healthy spin on lasagna is using thinly sliced eggplant instead of the noodles. Bake normally without excessive fats, oils and butters (use cooking spray or a moderate amount of heart healthy olive oil). Add freshly diced tomatoes instead of canned tomato sauce or paste. Canned tomato sauce is usually filled with hidden sugars and preservatives that will spike your blood sugar, drain your energy and make you crave more unhealthy foods.
Baked Eggplant Chips: One of my true loves and favorite snacks. Simply slice up eggplant, toss into the oven and bake for twenty minutes until the top is a golden brown (I enjoy mine almost burnt). Add spices for extra flavor and added health benefits.
Everyone is busy during the week. Plan in advance and make a batch healthy stuffing, eggplant chips, pumpkin seeds or spaghetti squash on Sunday. All of these simple swaps above only take twenty minutes to prepare. Planning is just like a muscle. The more you use it, the stronger it gets. Soon, simple planning will be like brushing your teeth. Talking about teeth…stay tuned for my next tip on a healthy Halloween candy that actually helps fight cavities!
Skin Clearing Summer Snacks by Carina Sohaili
Hello summer! Here are my favorite skinny summer snacks that will get your skin glowing, give you more energy, curb cravings and keep you full for a longer amount of time. Not to mention some BBQ tips!
Sassy Sunflower Seeds (1/4 of a cup is an ideal snack size). These little seeds are loaded with the right combination of protein and healthy fat in order to satisfy your cravings, suppress your hunger levels and keep you full until your next meal. The Vitamin E in sunflower seeds is fantastic because it fights off damaging free radicals that contribute to aging. Vitamin E also does wonders for wrinkles and contributes to smoother skin. The healthy fats in sunflower seeds are ideal for lowering anxiety levels and reducing stress.
Gorgeous Grapefruit. Grapefruit is packed with an enzyme that aids in burning fat. Grapefruit is also a great source of Vitamin C and Vitamin A two vitamins that have been proven to contribute to clear skin, a more even complexion and a reduction in those pesky dark circles under your eyes (no more raccoon eyes). Think fat burning, skin clearing 3PM snack. If grapefruit is too bitter for your taste try sprinkling on some stevia.
Precious papaya. A quick summertime BBQ tip…you can actually grill papaya! Yes, it is a delicious way to liven up your summer BBQ while being healthy. Papaya also can be enjoyed raw and is loaded with skin enhancing vitamins. This fabulous fruit contains the enzyme papain. Papain helps move food through your stomach at a faster rate making papaya a great belly flattening snack (perfect for bathing suit season).
Pineapple. Another one of my favorite BBQ staples. Grilled pineapple and shrimp skewers are an amazing protein-carb meal. You can also spice things up by adding cinnamon or garlic into the mix. YUM. Make a 3PM Pineapple pick me up – one cup of pineapple and a dollop of Greek yogurt for a refreshing summer bite. Frozen pineapple is also another great way to satisfy your sweet tooth, cool down in this heat and be healthy. Frozen treats also take longer to eat. If you are one of those people who loves munching try frozen fruit.
The apple almond combo. This is one of my all time favorite snacks and yes I will keep suggesting it! A medium apple and around 10-15 almonds is the perfect size. A sweet, crunchy delicious delight! Apples are one of my favorite healthy carbohydrates; packed with fiber keeping you more full and satisfied for a longer amount of time. Not to mention the combination of different vitamins in apples is great for banishing blemishes. Pairing an apple with almonds will help stabilize your blood sugar (which will reduce your cravings for junk food).
Blackberries. Blackberries are a summertime staple. Sweet, refreshing and loaded with antioxidants. These beautiful berries will tame your sweet tooth while clearing your skin.
Spice Up Your Life by Carina Sohaili
Say bye to bland and boring. Spices are an incredible way to add flavor and zest to any dish. Not to mention packed with a variety of health benefits. Below are some of my favorite spices that have been proven to increase satisfaction levels, curb cravings and speed up your metabolism:
- Garlic – Hello fat burning, metabolism boosting nutrition powerhouse. Garlic is great for balancing blood sugar levels (which will reduce your energy highs and lows). This is good because it will curb cravings for unhealthy foods. Garlic also builds up your immune system, lowers high blood pressure, and helps dissolve blood clots. Another added bonus? It is packed with a powerful antioxidant that has been proven to help fight off infectious diseases.
- Turmeric – Feeling a cold coming on? Turmeric is a natural antiseptic and great metabolism booster. Simply mix this spice with some almond milk and stevia for a late night treat to beat that cold before it starts. Turmeric has a bitter-peppery flavor that goes great with cooked vegetables and lean meats. Steamed cauliflower with a splash of olive oil and turmeric is delicious.
- Cinnamon – This saucy spice is great for stabilizing energy levels because it does not spike your blood sugar. Cinnamon also helps with stomach cramps and nausea. Get in the habit of throwing some in your AM coffee, on your whole-wheat toast or in your 3PM Greek yogurt snack. Get creative – there are no limits, splash some on your popcorn or even on a salmon entrée.
- Nutmeg – One of my favorite combinations is pumpkin and nutmeg for a delicious mid afternoon treat. You can buy organic canned pumpkin at your local market (it is the same price as normal canned pumpkin) mix it in with some nutmeg, stevia and if you are craving a creamier flavor add in some Greek yogurt. A cup full of delight! Try it before you judge. It is a fantastic healthy carbohydrate and nutrition packed powerhouse. Store nutmeg and canned pumpkin in your office kitchen whenever you are having a 3PM snack attack at work. Nutmeg also naturally soothes your stomach, lowers anxiety levels and detoxifies the body.
- Cayenne Pepper – Improves digestion, blood circulation and increases energy levels. This precious pepper creates heat in the digestive tract that helps your body store food more effectively, improving digestion and aiding in feelings of satisfaction. Cayenne pepper also contains high amounts of Vitamin C, Vitamin A and essential minerals.
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Remember, focus on progress, not perfection and have compassion for yourself
Love always,
Beat The Bloat by Carina Sohaili
Greens and fiber rich foods are amazing but we all know that at times they leave you bloated and uncomfortable. Try these simple tools to ease digestion so you can continue nourishing your body.
- Ginger. Add ginger to your stir-fry, salad or sip on some ginger tea. Ginger has a specific enzyme that has been proven to help breakdown foods faster decreasing your chances of a bloated belly.
- Probiotic. Try taking a daily probiotic. You can get a basic probiotic at any market or drugstore. Probiotics contain millions of strands of healthy bacteria, which are great for digestion. They also help your body absorb the vitamins and minerals from food at a faster rate.
- Be mindful of your eating. Do not guzzle down a green drink or eat a salad in five minutes. Slow it down. Take breaks between bites and sip slowly. Enjoy yourself and appreciate what you are putting in your body.
- Lemon juice. Squeeze fresh lemon juice over your greens or sip on some lemon juice with warm water. Lemon juice aids in digestion, decreases heartburn and bloating. The Vitamin C in lemon juice will keep your skin clear as well as strengthen your immune system. Another added bonus – it revs up your metabolism. If you are not a fan of lemon juice, or it is too sour for you to handle try mixing lemon juice with warm water and stevia (an all natural sweetener). Another option is to make a delicious salad dressing with lemon juice and a dash of olive oil.
Another tip: try to avoid foods high in sodium, soda or processed junk foods (think vending machine foods and anything with ingredients that sound like a chemical). These foods will intensify that bloated balloon belly and make the situation worse. Go for all natural and non-processed whenever you can.
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Focus on progress, not perfection & have compassion for yourself, always.
Love,