10 Tips for Staying Healthy During the Quarantine!

I’m sure we’ve all been doing our share of indulging in snacking, treats and lots of wine during this time, but now is a time to exercise some self-discipline so we can stay on track with our fitness goals. It’s okay to treat yourself here and there, but practice these tips to help you stay ahead of the game!

I know being at home and having a lot on our minds can lead to unhealthy choices, but maybe we can use this time to be a little nicer to ourselves and learn a bit more about our cravings, so we can be better versions of ourselves when we get back to our “normal” schedules! On to the tips!

1. Drink water!

Water is your friend. Drink it in the morning before your caffeine fix and keep a bottle by your side to stay hydrated throughout the day. As a rule of thumb, have about 8 glasses and make sure to sip on water throughout the day - consuming too many calorie-laden drinks leads to a bloated stomach and feeds our brains sugar when we don’t need it. NOTE: Without proper hydration, your hard work at the gym will not pay off and you won’t be able to lose those extra pounds.

2. The Booze Fake-Out

If cutting back on the amount of boozing is your goal, there are ways to be successful. As we have more time at home and are doing Zoom happy hours, we may be consuming more than a healthy share of alcohol. One way to avoid consuming so many of these calories is by using a wine glass for another liquid - this will give you the satisfaction of a drink by changing your perception of the glass. Have you ever tried this?

Remember, each drink can cost you 200-500 calories. Try exchanging your second beverage for something non-alcoholic (water preferable) so you give yourself a break and some hydration - I know it’s not as “fun” but your side fat will thank you later! ;)

3. Snack Healthfully

It’s definitely much easier to snack on chips and sweets, right? Well, how about if you take one extra minute and make yourself some snack packs. What I like to do is set up ziplock bags or Tupperware filled with healthy snacks. Some simple snacks to pack: sliced apple, grapes, one pear, ¼ cup low sodium mixed nuts (walnuts, almonds, cashews), or chopped veggies, like carrots and celery (you can even top it with almond butter to sweeten it up! If anyone is shopping at TJs, I’ve been buying the prepackaged almonds - keep a pack on your desk next to your water.

4. Stretch and Breath 

Put a reminder in your phone to stretch and breath! While we quarantine we are spending a lot more time in front of our screens. Set a timer for 2pm and take 3-5 minutes to step away from your desk! Stretch your hands, neck, chest and wrists and take a couple minutes to make sure you’re breathing! I like to sit down on the floor to ground myself, close my eyes and use counted breath - inhale for 4 counts filling your belly like a balloon and keeping the mouth closed, exhale for 4 counts. Do this for 2 minutes or more!

5: Curb the Cravings

Cravings are pesky. Usually sweets are the typical holiday offender, but the smartest way to dodge a craving is to drink a glass of water or have a cup of tea and wait for it to pass. And while you wait, think about why you are craving that item and really ask yourself if and why you want it. If you're still craving something sweet, opt for a square of dark chocolate or some berries (one great thing about berries is that you get to have multiple pieces while ingesting some healthy antioxidants).

6: Exercise Lightly

There are so many live stream classes being offered so find what works for you! If you are still working and can support your local studio and teachers, sign up for their classes! If you can’t afford it, there are many free and donation-based classes available (I have a number of yoga, circuit training and restorative classes). Take time to exercise at least 3 days a week and take a 15-30 minute walk every day to get some air - take the kids and dog! If you are extremely busy, take just a few minutes to stretch - your brain will function better, you’ll have more energy and be more refreshed to get things done!

7: Say no to pasta, frozen pizza and weird canned goods!

We will still have food deliveries to grocery stores so can we relax on packaged goods for a second. I will admit that I bought some, too, but I went for things I actually want to eat: brown rice, packaged chicken broths, frozen fruit, non-gluten pasta (lentil, edamame, etc.). If you want to stockpile, make sure it’s healthy - we don’t need frozen pizza and tons of white pasta - this just creates more unhealthy cravings.

8: Stock Your Fridge with Greens, organic meat, fish and veggies

Now is a great time to cook and stock your home with healthy items! While everyone rushes the store for dry goods, take the time to buy healthy stuff - big boxes of spinach or other greens, healthy meat and fish, and fruit! You can throw greens into most dishes - I like to have simple meals of protein, greens and maybe some brown rice or quinoa (or other grain). Go ahead and overdo it on the good stuff - it will stay fresh for at least a week and you can freeze meat and fish if it’s gong to go bad. Use the time to create a clean slate!

9: Embrace Your Privacy

We have been forced into alone time, time with the same family/partner, and our kids - this can be a lot in each scenario! Spend time with your loved ones but also allow yourself to be alone - spend time in different rooms and make it okay to say that you need a break! If you have kids, make time to take them outside and walk - maybe they get a little more screen time so you can have a “babysitter” - you know what’s best! If you have a partner - split up the time a little bit so you each have a break to be alone or work with some quiet time.

10: Call/Facetime friends and family

I have realized that I don’t talk to my friends and family enough on the phone and especially not video calls - what a nice gift we have been given to make this time! Whether it’s having a happy hour (read tip 2), sharing recipes or just chatting and catching up - call someone you haven’t heard from in a while! Enjoy their company and some positivity amongst each other!

Thank you all! Stay safe and wash your hands and phones! :)

Salmon & Arugula Salad w/ Walnuts, Onion & Heart of Palm

I was unsure what I wanted for lunch today, so I went with an easy option...and pretty much the only thing I could make with what I had in my fridge. This salad is really easy and while the salmon cooks, you can prep your veggies and clean up, so when all's said and done, only 15 minutes will have passed. And, it was so good!

Prep Time: 5 minutes Cooking Time: 15 minutes Serves: 1, but just double the ingredients for 2, and so on

Ingredients: 5oz piece of non-farmed salmon 1 T olive oil (salmon) 1/2 t sea salt 1/2 t ground black pepper 1/2 lemon wedge, cut into three sections 1/3 box of arugula 4 stalks heart of palm, sliced 1 1/2 T sliced or chopped red onion 1 T olive oil (dressing) Himalayan sea salt, to taste Ground black pepper, to taste

Prepping & Cooking: Preheat oven to 420 degrees. Prep a cookie sheet with foil and spray some olive oil on top. Rinse the salmon and pat dry. Place the salmon on the foil and top with juice of one section of the lemon, olive oil, salt and pepper. When the oven is ready, place the fish inside and set the timer for 15 minutes (oven temps vary).

While the salmon is cooking, put the arugula on the plate and drizzle with olive oil and second slice of fresh lemon. Gently toss the greens to absorb the dressing. Chop the onion and heart of palm. Add to the plate. After the salmon has spent about 15 minutes in the oven, place it on top of the salad and squeeze final section of lemon on top and add salt and pepper to taste. All done!

Homemade Almond Milk

I have come to love making almond milk; it's quick (under 15 minutes with cleaning), healthy and delicious. ...And now that I have a Nespresso coffee maker, I've been making fancy coffee drinks with my fancy homemade almond milk—so fancy. ;-) In addition to coffee, you can use your almond milk for smoothies, oatmeal or even just to drink—it's nice to know that I made it myself and it's all natural ingredients! Drink up! Also, get yourself a nut milk bag (OneLuckyDuck for $8.95) which will make straining the almond meal a breeze.

Ingredients:

1 cup organic, raw almonds soaked in filtered water, overnight (8 hours) 4 cups filtered water 1 T agave, maple syrup or another organic sweetener (optional)

Directions: Drain liquid from the nuts and rinse a few times with filtered water. Drain again. Then I peel the almond skin off the almonds (takes about 5 minutes and a task to be done while watching the news or something) Place in blender with 4 cups of water and blend for about 2 minutes.

Pour the contents of the blender into your nut milk bag over a medium-sized mixing bowl and squeeze the liquid out. I discard the almond meal, but you can save it for baking if you're creative like that (I'm clearly not). Poor the almond milk into a container and you’re all set! I usually do about half this amount of nuts because I don’t drink it every day, so make it for yourself or share with friends; they will be impressed with your skills!

Vegan & Gluten Free Chocolate Peanut Butter Cups

I never was a huge fan of Reese's peanut butter cups, but I do like dark chocolate and peanut butter so I consulted my friend, Google, and found this delicious recipe from the Goodness Green blog. I changed the cocoa to cacao, but really it's probably all the same. I made these three times and I definitely feel they came out differently each time, so remember that if you try to make these treats. Surprisingly enough, these are actually somewhat healthy, if you eat only one or two in a serving, so this would make a nice and easy dessert for a party, minus the calories you might find in a regular sugary treat.

Ingredients: 1/4 cup organic coconut oil 1 teaspoon organic vanilla extract 4 tablespoons raw agave 1/3 cup raw and organic cacao powder 1/4 cup organic peanut butter 1/2 teaspoon salt (I didn't use any, so you can make the call) 1 teaspoon nutritional yeast

Cooking Instructions: 1. Melt the coconut oil in a small pan over a low heat. Once melted stir through the remaining ingredients until a smooth in consistency. 2. Spoon a tablespoon of the chocolate into 8-10 tiny cupcake holders and freeze for 20 minutes. 3. Meanwhile combine the peanut butter filling ingredients and set aside. 4. Remove the chocolate cups from the freezer. With a teaspoon of the peanut butter mix form a small flat disc and place on top of the set chocolate. Spoon over remaining dark chocolate and freeze until set. 5. Store in the fridge for up to 5 days. Keep in the freezer for a much longer shelf life.

Cauliflower & Lentil Porridge

'Tis the season to eat lentils! I mean, they are so much tastier than a cookie or egg nog, right? Exactly. ;-) With the onions and carrots in this dish, you will be eating sweet vegetables, which actually helps with sweet cravings and regulating blood sugar - I like to call this a win. Embrace our cruciferous friend the cauliflower to help add nutrients and flavor to a hearty lentil dish, add some other veggies, like carrots, and get excited for a nourishing winter meal. I usually make my lentils with an Indian/Moroccan flavor, but you can add any spices you like - lentils are so diverse, you really can't go wrong.

Ingredients: 1 T olive or coconut oil (coconut gives it a sweeter taste) 3 cloves of garlic, chopped 1/2 red or yellow onion, chopped 1 bag of baby carrots or about 2 large carrots, chopped lengthwise into pieces to your liking 1 head of cauliflower, chopped into 1-inch pieces (doesn't need to be precise) 15oz organic kidney beans (buy the bagged, rather than canned if possible) 2 cups lentils 4 cups organic vegetable broth (organic chicken broth is also fine) 2 cups water 1 T curry seasoning 1/2 T ginger 1/2 T paprika 1 T cumin 1 t salt 1 t pepper

Cooking Heat the oil in a large pot and add the garlic and onion. Cook for about 2 minutes, then add carrots and cauliflower. Saute, stirring somewhat frequently for about 10 minutes. Add the beans, lentils and broth, and bring to a boil. Add all seasonings. Cook for about 40 minutest to an hour, until the broth has evaporated for the most part and the lentils are soft (varies based on type of lentil you buy). I sometimes cook my lentils for 4 hours, but today I only did 40 minutes, so it's up to you!

Baked Asian Chicken Salad w/ Heart of Palm

I used to hate cooking chicken. I mean, I think we can all agree that a piece of uncooked chicken is not that attractive, or any raw meat or fish, for that matter. But, alas, we need our protein, and if cook and eat animal protein, we should get accustomed to handling the meat, right? Well, maybe just slightly shut your eyes or have your significant other do it. ;-) After all that, I have to admit that the main event of this salad is really not the chicken. It's the heart of palm! So nutty, yet sweet, and oh so delish! I could eat an entire can, but I somehow managed to make this last through four salads. :) Also, I love mache. If you haven't tried this lovely baby lettuce, you are in for a treat! This salad is simple, but elegant (mache is mainly produced in France) and would also bode well as a starter salad by eliminating the chicken.

Prep Time: 20 minutes Cooking Time: 25-30 minutes Cooking Temperature: 350 degrees Serves: 1 (there will be enough chicken for 2, so just double the other  ingredients below)

Chicken Ingredients: 4 chicken breasts that weigh about 4-8 ounces (I use the extra pieces of chicken for lunch or dinner the next day with a side of veggies) 1 T olive oil 1/2 T sesame oil 1/2 T tamari (gluten free) or soy sauce 1 T gomasio seasoning (get this at your health food store, Whole Foods; or just use  a mix of sea salt, sesame seeds, and garlic powder) 1/2 T pepper

Salad Ingredients: 1 T olive oil 1/3 box of mache lettuce 2 stalks of heart of palm 1 T olive oil Fresh squeezed lemon, to taste Himalayan sea salt and pepper to taste 2 T finely diced scallions or red onions 1 T balsamic vinegar

Prepping & Cooking: Clean and cut off extra fat from chicken (those weird white parts) and place into a shallow dish or bowl. In a bowl, place olive oil, sesame oil, tamari or soy sauce, Gomasio, and black pepper. Give it a stir and pour over chicken. Flip the chicken a few times to make sure all sides are coated with the marinade and set a timer for 15 minutes.

When there's about 5 minutes left on the timer, pre-heat oven to 350. Place tin foil on baking sheet and when chicken is finished marinating, evenly place on the foil so the pieces aren't touching. When oven is ready, put the chicken in and set the timer for 30 minutes. I usually check it around 20 minutes and cut the thicker pieces to see if they are still pink. Cook the chicken until you see no pink (depending on the thickness of the breasts, it could take 25-30 minutes).

While the chicken is cooking, place the mache on a plate and top with fresh squeezed lemon, sea salt and pepper. Cut the heart of palm into small pieces in any shape you like and put on the lettuce. Once the chicken is ready, cut into bite-sized pieces and place on the salad. Sprinkle the scallions on top and drizzle with the balsamic dressing. Enjoy!