Why you should invest in your body NOW

I was raised with the idea that our body is like a car. It needs fuel to function and carry us far. Now, if you knew you have one car, for the rest of your life, wouldn't you give it the best fuel you can find? A car you love, trust, and more importantly NEED for the rest of your life...

(Warren Buffett said it best: https://www.youtube.com/watch?v=1np5_t24okE)

I think it's time to reflect on what we fuel our body with. Is it really the best fuel we can find? When we talk about quality, do we bring goodness to our body with substantial nourishing ingredients?

Ok, so we are on the same page but you might wonder where to start…?!
Cut foods with no benefits such as: white flour, simple carbs, extra sugary things.

Rather than counting calories, try to give food a hierarchy based on other aspects. Rank foods higher when they are high in fiber or contain whole wheat grains for example. Something that is high in quality protein might have more calories but can be so much more beneficial for your body than something that has less calories and is more processed.

Other examples:
Lettuce is ranked high.
Bagels are ranked low.
Quinoa is ranked high.
Regular pasta is ranked low.

Why is pasta ranked low? It really doesn't offer our body much! It's mainly carbs, but simple carbs, without much nutritional value.
Replace simple things with more nourishing thing. Maybe it's not the fastest and cheapest option, but, it's probably the best investment you can make for your body, and will probably cost you less in the long run. Think about all the medical bills you might have to pay when you are older if you don't eat healthy now!

I want to emphasize that balance is always important to keep in mind. I don't expect anyone to stop eating pasta for the rest of their life! I just want to bring better awareness to the things we put in our body. Be realistic – if you eat regular pasta once a week, try every other week or try switching it to whole wheat pasta, etc. Most importantly, consume less processed stuff and more fresh, high-quality foods.

P.S.- I don't mean to pick on pasta so much! It's just an easy target...

Chinese medicine secrets to a balanced gut

There are TOO many diets and nutrition trends when it comes to improving your health through what you eat. 
Chinese medicine has been talking about this for thousands of years, and while their approach is not the most "trendy", and definitely not new, it does talk a lot about a balanced body (and mind!) and the importance of individual needs. In many places this method called "yin-yang" to show the balance of nature and your body in this system.

During the winter season you might think your body craves carbs and sugars. The truth is that your body craves sources of energy and wants to stay warm. You should replace empty carbs and sugary treats with natural warming foods such as squash and lamb dishes, and use spices such as cinnamon, fresh ginger, and chili powder.

According to Chinese medicine, there are four food groups (not counting the neutral group):

cold
cool

warm
hot

Foods are grouped not by their actual temperature, but by what effects they have on a person's body after consumption. The main goal of this method is to keep our body neutral, therefore we should consume foods that will balance our system.

• Inflammations, constipation, and sweat (like night sweats... not the "after workout " sweat) are associated with a "hot" body condition, and in order to balance it you might want to consume "cooling" foods. 

• Chills, bad blood circulation, and weakness are associated with a "cold" body, and the right balance will be with warming foods. 

A few examples for each food group:

Yang foods (hot): Cayenne pepper, dried ginger, cinnamon, black pepper, chili powder, horseradish, eggs, lamb, trout, whole green or red peppers, and alcoholic drinks
Yang foods (warming): Cherries, coconut, squash, raspberries, cauliflower, mustard greens, onion, coffee, garlic, fresh ginger, chestnuts, pumpkin seeds, walnuts, chicken, shrimp, mussels, lobster, turkey, yogurt, and butter
Yin foods (cooling): Apples, bananas, pears, strawberries, broccoli, cabbage, eggplant, spinach, Swiss chard, celery, soybeans, buckwheat, and sesame oil
Yin foods (cold): Papaya, watermelon, grapefruit, tomatoes, asparagus, cucumbers, summer squash, romaine lettuce, seaweed, barley, and tofu

Neutral foods are believed to be nourishing for any body type. Examples of neutral foods are apricots, figs, pineapple, beets, cabbage, carrots, olives, pumpkin, string beans, yams, oats, almonds, peas, peanuts, rice, beef, oysters, pork, whitefish, salmon, sardines, herring, and saffron.  

I recommend this book for more information and complete food lists: Helping Ourselves: a guide to traditional Chinese food Energetic 

There are also plenty of free lists online, but some can be confusing!  Here’s one I find helpful.

When I have an inflammation I try to follow the guidelines of eating cool and cooling foods. I also take medication which helps to solve the problem, but I feel like this system helps my body heal faster and prevent future inflammations.

Fight seasonal carbs/sugar cravings

A friend approached me last week with a request. She noticed she’s craving more carbs and sweets during this time of year. She asked why does this happen now, and most importantly, what can we do to fight it?!

First of all, noticing it is already huge.  

When we get closer to winter, we might feel that even if we eat regular and healthy meals, we crave sweets and foods that are loaded with carbs. In a way, it makes sense! The days are colder, and shorter and our body wants more energy (quick carbs) to maintain a good mood. Carbs supply quick energy and also promote the increased production of serotonin, a hormone that is related to good mood and is also boosted when taking anti-depressants.

Ok, so it makes sense. We crave more carbs and sweets.... what can we do about it?

First of all, there are certain carbs you should try to avoid altogether: "simple carbs" such as white flour, doughnuts, pasta, and white rice.
Why? While we think they help us boost our energy levels, this is only temporary because they also make our energy come and go in waves. These simple carbs tend to raise our blood sugar levels quickly, which usually results in a quick drop of energy that might cause fatigue, headaches, and irritability (aka a "sugar crash").

So... what should we eat?

1. Switch to whole wheat carbs whenever possible

I find it amazing that you can substitute whole wheat flour instead of white flour in any recipe; from pancakes and muffins to bread and pasta. This switch helps us eat more fiber and stay full for longer.

2. Eat more protein!
Similarly to whole wheat options, food rich in protein also helps us stay full and stabilizes our sugar levels. Notice you are eating enough protein with your meals (eggs, beans, cheese, lean meats), and not just a plate of pasta. You can add beans to you salad, snack on veggies and hummus, and always have a yogurt handy for hungry moments.

3. Accommodate your craving strategically

Notice when you crave certain things. Embrace it and plan accordingly. If you notice you crave more sweets at night, eat more healthy during breakfast and lunch. Also try to have healthy snacks mid-day so you are not super hungry during the evening.

4. Follow your cravings down to the basics

Craving peanut butter? Maybe you are low on magnesium.

Craving chocolate? Maybe you need a boost to your mood as chocolate boosts serotonin and dopamine. 

Craving cheese? Maybe you don't eat enough protein or calcium.

Usually our cravings mean something about what our body NEEDS. Try to listen to it, and not just supply it with the immediate and easy solution. See how you can bring relief in the long run.

5. Eat "slow foods"

Make soups and drink tea and coffee. Find recipes for food that takes longer to eat, and is also hot and comforting during colder seasons.

6. Cook whole grain and veggie dishes

You can use warm whole grain dishes to bring satisfaction and comfort to your stomach and soul. Look for recipes that include potatoes, sweet potatoes, squash, carrots, and grains such as farro, quinoa, barely, and wild rice.

7. Most importantly: make it fun!
Use colorful foods such as purple sweet potatoes and cauliflower, heirloom tomatoes, beets, carrots. All these foods bring nice colors to your plate! Make cooking, and eating fun. Try new recipes that follow your cravings, but also are healthier choices!

Nutrition tips for musicians

Meet Cara Mia Scinto! Cara is a personal trainer and Registered Dietitian, who is quite familiar with the lifestyle of musicians (she’s married to one!). Here are a few tips from her:

If you haven’t heard already nutrition plays an important part of any persons balanced lifestyle. Especially those that perform as a career like athletes and musicians. If you’re going to be playing for a long period of time you need to have energy to keep up your stamina and precision. If you don’t believe the foods you eat are instrumental to your performance, try playing on an empty stomach versus after a delicious meal. If you’re ready to take your self to the next level here are some tips I have:

1. Drink plenty of water throughout the day. You probably heard this before and it’s key to preventing dehydration and fatigue. Aim for 2 Liters or more of filtered water each day.

2. Eat breakfast. Even if you’re not hungry in the morning have some fruit and nuts to get your blood sugar in balance and kickstart your metabolism. Smoothies can be great if you are on the go, eggs and bacon, avocado toast or oatmeal are great choices too.

3. Eat meals that are mostly vegetables and then add in a healthy portion of lean proteins, healthy fats and whole grains.

4. Make sure to balance out your meals with exercise and sleep.

5. Listen to your body. Customize your balance lifestyle in however way it fits for you. If you are interested in working with a personal trainer and nutritionist please reach out to me you can read more on my website thebalancedbod.com