Category Archives: Diet

STK LA Introduces Chicken 

From LA to NYC, who doesn’t love STK. It’s a classic you know will be the perfect fit for any occasion. STK has just introduced a delicious new Chicken dish to their menu called Mary’s Free Range Chicken with Organic Farro, Baby Summer Squash and Grilled Lemon Jus. 

Just in case your not in the mood for going out, we were able to snag the recipe for this fresh summer dish. I love trying new recipes and this is a combination of everything my family needs on a daily basis.


Mary’s Free Range ChickenOrganic Farro/ Baby Summer Squash/ Grilled Lemon Jus

 

For the chicken:

1 ea whole organic free range chicken

1 ea garlic clove

1 ea thyme sprig

3 tsp kosher salt

1 ea lemon (sliced)

 

For the farro:

1 c farro

1 ea shallot

1 sprig thyme

1 bay leaf

1 ea clove garlic

 

Baby patty pan squash:

2 c of mix baby squash

1/2 ways shallot (diced)

1 ea garlic clove (chopped)

2 tsp Olive Oil

1/2 ea lemon

¼ c mint leaves

 

For the grilled lemon jus:

2 ea lemon (grilled)

2 c chicken stock

1 ea bay leaf

1 tsp coriander

1 tsp peppercorn

1 ea garlic clove

2 tsp unsalted butter

Salt and pepper to taste

 

Directions:

Preheat oven to 350F

Chicken:

Place Chicken in a roasting pan, with a food processor pulse/mix salt and garlic and herbs. Season chicken generously inside and out. Stuff the cavity with sliced lemons and more thyme. Tie the legs together with kitchen string.

Roast uncovered for 1hr and 15min in the preheated oven. Minimum internal temperature 175F. let rest for 15 min before cutting.

Jus:

In a sauce pot sauté garlic and spices with butter add stock and reduce to ½, add grilled or roasted lemons and reduce for 10 more min, set aside.

Farro:

In a sauce pot cook farro (rinsed) to brand specifications with the added aromatics.

Veggies:

While roasting, quarter summer baby squash, toss with olive oil and season with salt and pepper. Set Aside.

 

To serve, sauté summer squash to desire tenderness, add farro, season to taste and fold in mint to finish. Slice the chicken onto a plate on top of summer squash and farro, finish with jus and a drizzle of extra virgin olive oil.

6 Foods That Will Save Your Skin

Just as an unhealthy diet can have a negative effect on your skin and health, a healthy diet high in antioxidant-rich foods can help protect your body, even from the sun. Since antioxidants help reduce inflammation and free radicals, loading your diet with them will go a long way against sunburn and skin damage as a result of UV rays. Dr. Nicholas Sieveking is a Nashville, TN board certified plastic surgeons and the director of Ageless Solutions, a comprehensive anti-aging and wellness center.
To be clear, Dr. Sieveking is not saying you should completely replace your daily sunscreen with food, but what you eat can offer additional protection for your skin. So if you’re looking for some ingestible sun protection, add these six sun-friendly foods to your next shopping list.
  
1. Berries & stone fruits
Strawberries, blueberries and cherries contain high levels of vitamin C, which can reduce free radical damage caused by exposure to UV radiation. Vitamin C also stimulates collagen production, important for skin’s youthful appearance. As a bonus, cherries contain melatonin, which protects skin from UV radiation and repairs sunburn damage.
2. Leafy greens
If it’s green and it’s got leaves, chances are it’s good for sun protection. According to one study, spinach, kale and swiss chard can reduce the risk of squamous cell skin cancer by 50%. Broccoli is also a good choice: it’s full of sulphoraphane, an antioxidant that helps your cells protect themselves against UV radiation.
Fresh herbs like parsley, basil, sage and rosemary are also packed with free radical-fighting, skin-protecting antioxidants. Not sure where to start? Check out our guide to cruciferous vegetables.

   3. Red & orange produce
The antioxidant lycopene has been shown to protect the skin against sunburn and is at least twice as effective an antioxidant as betacarotene when it comes to blocking UV light. It also helps rid the body of free radicals. Chow down on tomatoes, papaya, guava, red bell peppers and pink grapefruit. Watermelon is an especially good choice: it contains 40% more lycopene than tomatoes.
Betacarotene is another antioxidant that has natural sunscreen properties: it’s been linked to reduced reactions to sunburns. You can find it in carrots, sweet potatoes, squash, pumpkins, mango and apricots.

   4. Micro-algae
Spirulna has been dubbed “the next great superfood,” and for good reason. This micro-algea — along with chlorella — contains the antioxidant astaxanthin, which has been shown to protect the skin and eyes against UV radiation. It also fights free radicals and inflammation to prevent sun damage by preventing UV-induced cell damage.
If micro-algea isn’t exactly your cup of tea, you can find this powerful antioxidant in shrimp and salmon.

   5. Chocolate
As long as it’s dark chocolate you’re eating, you’ll be ingesting plenty of flavanoids, which can improve your skin’s ability protect against sun burns and other UV-induced issues.
Research found that people who ate about one ounce of high-percentage dark chocolate every day for three months could withstand twice the amount of UVB rays before their skin started to turn red, compared to those who didn’t.

  
6. Green & black tea
The myriad health benefits of tea are well-known, but it’s nice to know that the cups you’re drinking can also help protect against sun damage. Green and black teas are packed with polyphenols that can help stop cancer development by limiting the blood supply to the cancerous area.

Green tea can even help prevent non-melanoma skin cancer by enhancing DNA repair.
Bon appétit!

Training For That Little Sparkly Dress

Although the joy of this seasons indulgences were overwhelmingly satisfying, New Years Eve is right around the corner.  Our waist line will be screaming in that Little Sparkly dress come time for the ball to drop. Good thing  a month is plenty time to get back to our old self of Christmas’ Past.  Naturally, we went to an expert, Franci Cohen a NYC certified fitness trainer, nutritionist and exercise physiologist. Here are her top tips for getting back to tip top shape in less then a month:

Strength with Cardio

For most, weight-training and cardio exercise are two separate events. However, mixing strength exercises with a cardio interval, like a 30 second sprint, will boost the metabolism and growth hormones.

 Go Compound

Try multi-joint or compound exercises that engage multiple muscle groups at the same time. Replace isolated exercises, which only focus on one muscle group at a time, with movements like the squat or deadlift to burn more calories and increase your metabolic rate.

 Train Like an Athlete

Huge biceps look great, but are unlikely to contribute to overall health. Instead of training like a bodybuilder try exercising like an athlete. Include plyometrics, kettlebell swings and sprints in your training plan to add intensity and variety to workouts while improving overall fitness.

 Go Heavy

Lifting heavier weights for less repetitions helps to build strength and shed fat. Start with a weight that is manageable for 15 reps. Then add weight over time to find a weight that is doable for eight to ten repetitions. Remember, always practice perfect form, and try to work for an extra rep before calling it quits.
 Bring a Friend

Working out with a partner improves results and makes the going-to-the-gym experience a more enjoyable one. Having a partner to provide encouragement during workouts can help you get the most out of a workout. And when you have someone relying on you to do the same, it makes you accountable and more likely to show up for workouts.

 Don’t Train, Compete

Turn workouts into a competition with yourself of a workout partner. Join a sports league, play pick-up basketball or sign-up for a 5K. Or create your own challenges in the gym by completing a circuit workout as fast as possible, pushing the pace and intensity.

Write it Down

Record the exercises, sets and repetitions performed during workouts. Keeping track of goals and progress will reveal what you have accomplished and where you can improve. With that knowledge on hand, it’s then possible to structure workouts that play to your strengths and improve weaknesses.

 Hydrate

Be sure to drink plenty of water during workouts and throughout the day. Heading into a workout dehydrated takes its toll on muscles, motivation and energy levels. Drink up and train hard, then don’t forget to refuel with food and water after workouts to promote recovery.

Recipe: Goat Cheese Scalloped Potato

Creamy dishes are my soft spot. Holistic Nutritionist and Co-Founder of East West Essentials shared her favorite recipe for the season, and we are so grateful that she did, because it is pure heaven.

Goat Cheese Scalloped Potatoes

  • 3 pounds organic Yukon gold potatoes, peeled, and sliced paper thin
  • 3 cups organic milk (can use 4 cups rice milk)
  • 1 clove garlic
  • 3 tablespoons unsalted organic butter, softened
  • Coarse sea salt and freshly ground black pepper
  • 1 cup heavy organic cream
  • 5 ounces grated goat cheese
  • 1 oz. grated Gruyere cheese (optional)

DIRECTIONS

  1. Preheat oven to 325 degrees (use lower rack of oven). Combine sliced potatoes and milk in a large saucepan over high heat. Bring to a boil, and reduce heat to low; cover and simmer until potatoes are just tender, about 3 minutes. Do NOT overcook.

  2. Place a colander over a large bowl and drain potatoes, saving the milk. You should have 2 cups of thick, starchy milk. If your potatoes soaked up too much milk  add enough to bring the saved milk to equal 2 cups.

  3. Rub a 3 1/2-quart oval baking dish with garlic and butter. Arrange sliced potatoes in the baking dish; season with sea salt & pepper. Dot with remaining butter & pour over saved cooking milk & cream. Sprinkle cheese over top. Can layer the potatoes & cheese.

  4. Place in oven & bake until cheese becomes deep golden brown and milk has reduced and thickened, 80 to 90 minutes. Remove from oven and serve immediately. Makes excellent leftovers!image

Looking Fabulous All Winter Long

Summer fades away and is like a dream that you don’t fully remember. There are no more weekend getaways, european holidays, or a summer love affair left to distract you from the harsh truth’s of life . And once the reality fully sets in, you are frozen by the winter months and it is all so overwhelming.  The end of the year, harsh weather and christmas may be stressful, but this doesn’t mean that you need to look the part.  There are so many things that can keep you looking and feeling fresh through it all.  We turned to an expert for some serious advice!

“The holiday season and winter can be a drain on people,” explains Katherine Goldman, celebrity esthetician/waxologist and owner of the Stript Wax Bar. “It is important to make sure you take care of yourself throughout the winter, so you don’t end up feeling completely stressed out and drained.”

Here are some tips for looking and feeling your best throughout the holidays and all winter long:

  • Facials. When it comes to looking your best, opt for having facials done throughout the winter. This will help keep the skin looking fresh and healthy, despite any extra stress that may arise during these months. While having this done, see about taming your eyebrows so that they look great for those holiday pictures.
  • Tanning. Many people want to keep a healthy glow or tan during the winter months. It is important to opt for a healthier way to do this, such as using a good salon quality spray-on tan, rather than going to a tanning booth. This way you can maintain your color, but won’t dry your skin out or have the risks that come with tanning beds.
  • Stay hydrated. The winter months can tend to be very drying on the skin, so it’s important to drink a lot of water to stay hydrated, as well as use a good quality skin moisturizer. With the colder weather, you can also keep your fluid intake up by having hot tea, just don’t load it up with sugar.
  • Eat well. The holidays can be a busy time, making it even more important to eat a good diet so that the body gets proper nutrients and energy. A healthy diet will keep people feeling good all winter long. The winter months are notorious with people reaching for comfort foods, but many of them can leave people feeling flat and packing on the pounds. Opt for healthy soups and tasty vegetable casseroles for comfort. When attending holiday parties, opt for trying to eating something before attending, to keep from filling up on all of the goodies sitting out. Rather than completely avoiding the goodies, stick to trying just a small portion so there are no regrets later.
  • Keep moving. Getting enough exercise will not only help keep you looking good, but it will help you feel great, too. Exercise releases endorphins, which naturally brings about a happy and positive feeling. Consistent exercise will also help to reduce those stress levels as they creep up around the holidays. It’s tempting for people to lax on exercising during the winter, but that will leave you feeling down. There are plenty of exercise plans you can do indoors by tuning into workouts on television, popping in a DVD, or you can always join a gym.
  • Relax. There may be parties and festivities to go to, but it’s important to get some down time, too. This includes taking time to unwind, relax, and get enough sleep each night. This is the perfect time for you to take up yoga and/or meditation as a way to relax, lift the spirits, and get those happy hormones flowing.

“There will a lot of holiday pictures taken, so you want to look your best,” added Goldman. “You also want to feel great when you are enjoying those festivities, too. It’s important to take measures to help care for and maintain your insides and out, so you look and feel great all winter long.”

Stript Wax Bar has locations throughout California, including in Los Angeles, Palo Alto, Lafayette, Oakland, Pacifica, and San Jose. They specialize in offering top-of-the line waxing services for men and women, using the highest quality hard wax from Europe. In addition to waxing all areas of the body, they offer facials, spray tans, brow shaping, and make-up application. For more information, visit the website at: www.striptwaxbar.com.

Top Healthy Must Haves For the Winter Months Ahead

Winter may be cold and dreary, but that doesn’t mean that you have to pack on the pounds to keep warm.  After all, the Summer quickly reappears and what will you do when you find yourself jet setting to a Caribbean adventure?  This is why we are so grateful that  Sara Siskind, Certified Nutritional Health Counselor and  founder of Hands on Healthy gives Markit Loved her top items to stock up on during the Winter Months.  Heres what you should have in your Pantry:
1. Coconut water is a great natural water that is lightly flavored, low in calories and contains numerous nutrients including electrolytes like magnesium, sodium, potassium and calcium. You can drink it on its own and it doesn’t require refrigeration which is perfect for your pantry. I love to use it in smoothies or with oatmeal to add a naturally sweet taste.

2. Setton Farms Pistachio Chewy Bites are my favorite pantry snack staple that not only tastes great but are full of nutrients as well. Containing pistachios, cranberries a touch of sea salt and agave nectar, Pistachio Chewy Bites are naturally gluten and dairy free with no added preservatives or additives. Providing the perfect balance of carbohydrates and protein these snack bites keep your energy sustained throughout the day.

3. Rolled Oats are a naturally gluten free whole grain for anyone who has gluten sensitivities. Rolled Oats have a long shelf life and are filled with fiber to help aid in digestion and keeping you full. They also provide an excellent source of carbohydrates and have been proven to lower cholesterol. Rolled oats do not have to be cooked in order to be eaten. My favorite rolled oat recipe is Overnight Oats- 1/3 cup rolled oats, 1 cup of almond milk or coconut water, 1 1Ž2 tablespoons chia seeds and a handful of berries or dried fruit with a dash of cinnamon. Leave in your fridge overnight and enjoy.

4. Apple Sauce is one of my favorite pantry staples. With a creamy and sweet texture, this snack comes in handy as a satisfying healthy comfort food during the winter months. Loaded with vitamin C and fiber, apple sauce boosts your immune system and helps to keep you full. I recommend buying the organic individual serving size that you can leave in your pantry and not worry about waste. They come in all sorts of varieties varying from sweet to tart. The choice is yours!

5. Nut Butter- Peanut butter has been known as the go-to nut butter, however now you can find pretty much any of your favorite shelled nuts or seeds made into a butter. Just a small amount (no more than 2 tablespoons per day) packs enough protein, healthy fat and fiber into your meal. With an extended shelf life this is the perfect pantry staple. You can shmear it on a cracker, add it to a smoothie or eat it straight off the spoon. Remember to watch for added sugar and salt and stay clear of low fat versions as they add in fillers to replace the heart healthy fat.

6. Dried Fruit- There are so many varieties of dried fruits to choose from that provide a nutritional punch of vitamins and minerals and fiber. Although my second choice to fresh fruit due to lack of water, dried fruits are nonperishable and serve as a convenient sweet, healthy snack. Make sure to read labels and watch for any added sugar. My top picks are ones loaded with the most fiber such as dried figs, apricots, and peaches. They keep you full and help slow down the absorption of sugar.

Pantry- low res

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Fasting, Detoxing, or Cleansing?

We went to the expert, Dr. Jeanne Wilson for some advice on some of the biggest Dieting crazes at the moment.  Fasting, juicing and detoxing have been used interchangeably at times but they are not the same. Have you ever really wondered what each one is all about? There are key distinctions between the three and Dr. Jeanne Wilson breaks down the differences, which are important to know and understand before you consider any of these programs.

To start, fasting and detoxifying are both ancient while juicing is the “new kid in town” so to speak! They all have their place but must be used intelligently and carefully.

FASTING

Fasting is abstaining from food for 12 hours or more.  It’s a very old practice often used for religious (still used today by Catholic, Jewish and Islamic religions) and spiritual (visions, walk-abouts and such) purposes for thousands of years.  Today there are fasting diets for weight loss (be very careful with these), resetting the digestive system, and fasting prior to surgeries or medical testing.

DETOXIFYING

This is to get rid of excessive levels of body toxins.  It usually is an elimination diet, alone with herbals or supplements perhaps or a juice cleanse, or a series of enemas.  This is also a very ancient practice used by Hindus, Egyptians, Greeks, for “purification” of the body.  They usually used select herbals to detox. Our East West Essentials Optimal Cleanse is an example of a whole-body detox program.

JUICING

Juicing is pretty self-explanatory, right? In this practice you consume the juice of fruits or vegetables only, generally for a period of several days.  This is probably okay for a few days only but beware of potential side effects! Juicing is very popular right now but it is not for everyone. Proceed with caution and consult a doctor or nutritionist before moving forward with a juicing regimen.

Potential problems with juicing may include gastric upset, spiked blood sugar (especially if it is a fruit-based juicing, which is  definitely not for diabetics) and an excess of vitamin A and or K.

MY FAVORITE!

I like to fast 1 day a week if I can to reset my digestion (especially if I’ve been traveling or hanging out in strange territory) and my favorite, favorite is DETOXIFYING – sans the enema!  I get “whole foods,” good quality protein and I feel strong, alert and ready to go when I am done.  Of course that is just me and my personal preferences, you may like to try any of the above. Just remember to go slow, pay attention to your body and mind’s reactions, and be sure you are drinking one half of your body weight in water ounces daily! Also, it is a  good to check in with your doctor if you have any serious health conditions before you jump in to anything serious – like a fasting, week-long vision quest in the desert!

Enjoy! -Dr. Jeanne Wilson