Posts Tagged ‘celebrity nutritionist’

Turkey Time Tools in Fox News Magazine by Carina Sohaili

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Thanksgiving is a time for friends, family and memories to be made – not a time for feeling guilty about food choices or depriving yourself of certain foods. Below are my Turkey Time Tools so you can be healthy AND enjoy yourself. My tips were also featured in Fox News Magazine a week ago; I have included the article link at the end of the piece.

Preparation before the meal:

  1. A huge mistake people make is eating very little until the big meal. This is a recipe for disaster. Make sure you have a solid breakfast and lunch filled with a good combination of protein and healthy carbohydrates. When you starve yourself during the day in preparation for a huge meal your body has a much harder time acknowledging when you are actually full. You also will get much more intense cravings for sugary and carbohydrate heavy sweets.
  2. Ditch the all or nothing diet mentality. So many people have “cheat” days then are excessively strict and deprive themselves. This causes them to overeat way too much when they “let themselves go.” I always hear “I am starting my diet tomorrow.” You should erase the term diet from your vocabulary. Indulge in a balanced way; if you are craving a serving of stuffing have a small portion but do not eat three servings. Do you notice how the first serving of an amazing food tastes the best? The food is not as good the second or third time around.
  3. Remember why you are at the Thanksgiving table in the first place…not to stuff your face with food! Thanksgiving is a time to give thanks and be grateful for the people you are surrounded by. Focus on friends, family and conversation. The dinner is only one part of the equation.
  4. Whether it is a morning jog, a brisk family hike or a football game do something to get your sweat on. Make time for physical activity even if it is a twenty-minute fast walk around the block before dinner. Everything counts and something is better than nothing. Make it a friend and family event. Everything is better with a buddy.

What to eat:

Fill up on protein: Turkey. Go for the light meat instead of the dark meat and skip the skin. Light meat has less saturated fat (unhealthy fat) than the dark meat. Filling up on protein increases your feelings of satisfaction, stabilizes your blood sugar levels and will keep you more full for a longer amount of time. This will prevent you from having thirds, fourths and fifths of the bad stuff. If you are vegetarian make sure there is a healthy protein option at your dinner so you do not just overeat stuffing or marshmallow yams.

Get creative. So many people are closed-minded when it comes to healthy alternatives. Find some healthy swaps. Instead of marshmallows add Greek yogurt to the Yams. Spice up your dishes with cinnamon, garlic and nutmeg instead of extra butter and oils. Spices are incredible; they curb cravings, liven up any dish and increase post-meal satisfaction levels. Check out my healthy cooking videos on my youtube channel for creative suggestions.

Get your greens on. There is always a healthy basic side dish at Thanksgiving whether it is steamed green beans or roasted Brussels sprouts. Just made sure it is not soaked in butter or excessive oils. Do not be shy to ask how food is prepared. You should be proud you care about your health.

What about dessert? Easy breezy! The crust in the pumpkin pie is the killer. If you are unable to bring a healthy dessert like my warm pumpkin cranberry parfait then simply indulge in a balanced way. Guess what? If you did fill up on protein you will 100% not crave the same amount of dessert you do normally. Take time to visit, play card games or watch a movie with the family. Always have an activity besides just eating dessert. Have the inside of the pumpkin pie, skip the crust and whipped cream toppings. I am also a huge dark chocolate fan. Be the healthy relative and bring some dark chocolate to the meal. Post dinner have a square or two.

Have a plan for the day:  what you are going to indulge in, what you are going to pass on and how you are going to get your sweat on. Everyone is different so it is really important to understand what your weakness is and be aware of it. If it is eating too much stuffing to avoid talking to that relative who you have nothing in common with or having one two many helpings of marshmallow yams. Simply keep yourself in-check and focus on the bigger picture of why you are together in the first place. Happy Thanksgiving!

Fox News Magazine Thanksgiving Feature: http://magazine.foxnews.com/food-wellness/how-survive-thanksgiving-without-packing-pounds

Healthy Holiday Cooking Videos: http://www.youtube.com/user/carinasohaili

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Video: Recipe Rehab: Healthy Holiday Dessert: Warm Pumpkin Cranberry Parfait by Carina Sohaili

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Recipe Rehab episode two features my “bliss in a cup” energizing Pumpkin Cranberry Parfait. This recipe can serve as a healthy holiday dessert, snack or breakfast bite (and a great alternative for those who love Pumpkin Pie). My energizing parfait takes only ten minutes to make. The ingredients will help curb unhealthy holiday cravings and truly make your skin glow (I explain how in the video). Not to mention, this episode I have a special guest to make the video more helpful. This is a great Thanksgiving dessert or healthy holiday party treat. Enjoy!

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Video: Recipe Rehab: Healthy Comfort Food: Garlic Cauliflower Mashed Potatoes By Carina Sohaili

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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

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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.

  1. 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.
  2. Sip on green tea. Green tea is a natural metabolism booster, appetite suppressant and loaded with antioxidants.
  3. 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.
  4. 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.”
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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!

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Indulge and Go Dark: A Heart Healthy Halloween by Carina Sohaili

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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:

  1. Beat cavities. Dark chocolate contains Theobromine, a compound that hardens your tooth enamel, lowering the risk of cavities.
  2. 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.
  3. 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!
  4. 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.)
  5. 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.

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Flavorful Flu Fighting Fall Foods by Carina Sohaili

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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!

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Fuel up with Foods to Focus by Carina Sohaili

We all have those days where it seems impossible to focus. Here are some simple foods to add to your daily diet to improve your focus, mood and get you ready to conquer.

  1. Brilliant Blueberries. Blueberries contain specific antioxidants that have been shown to increase oxygen to the brain. Blueberries are also packed with Vitamin-C, Vitamin-E and have incredible cancer fighting benefits. Have a cup of blueberries for a mid-morning snack or throw them in your oatmeal.
  2. Sassy Salmon. Salmon is rich in omega-3 fatty acids. Omega-3s have been directly shown to improve your mood, increase your memory and concentration levels. These healthy fats also will reduce your anxiety and stress levels. Not to mention great for your heart health. Have a couple of cut salmon rolls with brown rice for lunch, or go for a delicious steamed salmon entrée.
  3. Wonderful Walnuts. Walnuts have protein, essential fats and B6 – a vitamin that has been shown to increase energy levels. Walnuts also have been shown to increase Serotonin. Serotonin is a chemical in the brain which helps you react to stress better. Don’t go too crazy with these nuts; ¼ of a cup is a perfect snack size. They can be a great addition to a salad, or sprinkle some on Greek yogurt for a crunchy munch.
  4. Delicious Dark Chocolate. Indulge in Dark Chocolate for a 3pm pick me up. A great snack size is ¼ of a bar (2-3 small squares.) Dark chocolate is loaded with antioxidants, and stimulates the release of ‘feel good’ hormones in your brain. The caffeine in dark chocolate will keep you alert without the crash later on.
  5. Cha-Cha Chia it up. Chia seeds are tiny, powerful and nutrient dense. Add a scoop to your AM shake or make a delicious chia seed drink in the afternoon with some almond milk and stevia.

Be selfish and make yourself a priority. Nourish your brain. Once you start fueling your body with the proper nutrition, your focus, concentration and overall productivity will change. Pick one food, incorporate it continuously for a few weeks and see how you feel.

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