Find your local farmers market

A highlight of my weekend in the Hamptons was definitely the wonderful home cooked dinner we made from the local produce. After our beach workout we built up an appetite and made our way to the local farmers market!

I was in love. All the colorful produce was so beautiful. We stalked up on cherries, apples, strawberries, blueberries, and peaches. We also got asparagus, tomatoes, fresh mozzarella cheese,cucumbers, basil and delicious corn!

Above, friend Christy picking the best looking corn. How to tell? If the kernels are large!

After the farmers market we stopped at a local fish shop and got some shrimp, for shrimp cocktail. We were all offered a sample of ceviche. I had never tasted it before, but my friends who had said it was the best they ever tried. Ceviche is made from fresh raw fish and is cooked by the citrus juices it sits in. The dish was tasty, chilled and refreshing.

Find out where your local farmers market is!

Live in Boston? Check out these:

Tuesday and Thursday:  South Station 

Tuesdays: Lexington

Wednesday: Somerville in Davis square 

Thursday: Mission Hill Brigham Circle 

Ripe or not?

Growing up my dad had all these tricks on how to tell if fruit was ripe....or not.  I took this knowledge for granted, until last week when a friend was shocked to learn these "secrets"!  She said "this is your next blog".  And so it is. Next time you are at the grocery store or want to dig into a  fruit remember these tips for fruit testing: Avocado Squeeze test is the best! You want it to have a little give, but not too much. If you want to slow down the  ripening process, place it in the fridge.

Watermelon Check under the melon, if it has a yellow or light bottom, it should be ripe. My dad would also put a watermelon to his ear and give it a little knock. If it gives you a hallow sound back, its ripe! If it doesn't give you that hollow sound, try another.

Papaya Take a big whiff. If it has a strong papaya smell, it's ripe! No smell, not ready.

Pineapple If you don’t plan to use a fresh pineapple right away, store it in your refrigerator. It will keep better and longer. The body should be pretty firm, not TOO firm. Avoid soft pineapples, or ones with soft spots. Smell at the base of the pineapple, should have a light pineapple fragrant. A friend told me that if the diamonds on the skin are all the same size from top to bottom then it is ripe!

Mango Mangos ripen best at room temperature. I don't pay much attention to the skin color of a mango because they come in all shades of red, orange, green and yellow. Pay attention to the feel. A little give, yet still firm.

Kiwi Again all about the touch. It should give a little when you squeeze it. But if the top (where the stem is) is too soft, it is over ripe. And for the stubborn fruit that will not ripen:  Stick it in a brown bag. Why this works: as a fruit ripens it releases a natural hormone called ethylene. The paper bag traps this gas close to the fruit, causing it to ripen more quickly. But check on your fruit once a day. It will ripen fast!

Do you have any other fruit tricks?

Nutrition Interview with Jessica

Last week I was lucky enough to have a wonderful dinner cooked by a dietician.  It’s the best feeling to sit down for a meal knowing that everything in front of you has been approved by someone who has studied all the chemistry and science behind food and knows the way it interacts with our system, it's benefits and downfalls.  I have a huge interest in food, and find that it goes hand in hand with fitness. It was so cool to interview someone who knows so much about the subject. My interview with Jessica continued even after the camera was off. All through dinner questions just kept popping up. Read below for more Q&A!

[youtube http://www.youtube.com/watch?v=j2m9Ko6FMPU?hd=1&w=350&h=229]

Jessica is a Clinical Dietitian at Emerson Hospital in concord. She screens and assess the hospitalized patients, provides medical nutrition therapy to patients, counsels on therapeutic diets, and provides alternate nutrition as needed (tube feeding/feeding to the vein).

MORE Questions by me. Answers by Jessica.

1. Do eggs cause high cholesterol?

Eggs do not cause high cholesterol. A diet high in saturated fat can lead to high cholesterol more than a diet high in cholesterol. Eggs contain a large amount of cholesterol, but not a large amount of saturated fat. However, if a person already has high cholesterol, then following a low cholesterol diet as well as a low saturated fat diet is beneficial. For healthy people without high cholesterol, an egg a day can be part of a heart healthy diet.

2. Margarine or butter?

Margarine in general has less saturated fat than butter, and no cholesterol. Be careful though, and make sure that the margarine you choose is trans-fat free. Trans-fat can be found in some margarines, but not in butter. Trans-fat is the worst type of fat a person can eat, as it lowers the healthy cholesterol and increases the unhealthy cholesterol in our bodies. Make sure the nutrition label says 0 g trans fat, and also be careful to avoid any "partially hydrogenated oils" in the ingredient label, as this means there is trans fat in the product. A product can list 0 g trans-fat on the nutrition label as long as there is less than half a gram per serving, but the ingredient label must list all items in the product.

3. Should we count our calories?

I believe that eating a well balanced diet that is rich in fruits, vegetables, whole grains, and lean meats is the best way to consume a healthy diet. Counting calories can be time consuming and difficult, especially when a nutrition label and/or measuring cups are not available.

4. No carb diet?

If a diet restricts a whole food group, I would definitely avoid it. Carbohydrates are found in many healthy foods, including fruits and vegetables. We need food, including carbohydrates, to fuel our bodies, and it is never a good idea to avoid entire food groups.

5. Is taking vitamin supplements important. IF so which vitamins?

It is best to get our nutrients from food alone. However, it can be difficult for some people to consume enough of certain vitamins and minerals from food. Women of child-bearing age should consume an additional 400 mcg of folic acid daily. People living in New England may benefit from 600 IU of vitamin D daily, as our bodies make vitamin D from the sun, and New Englanders cannot get enough sun during the year to fulfill the recommended intake of vitamin D. Elderly individuals generally benefit from a MVI with minerals, as our bodies are less able to absorb vitamins/minerals as we age. Lastly, omega-3 fatty acids, which are a nutrition supplement, but not a vitamin or a mineral, may be beneficial in people with history of heart disease or high triglycerides (a type of fat found in our blood). Omega-3 fatty acids are found in few foods, only fatty fish, flax, and walnuts, and can be difficult to consume enough daily from these foods to meet the suggested intake of omega-3 fatty acids. Try up to 1000 mg daily of an omega-3 supplement from fish oil.

6. Are detox diets ok? Should we be "cleansing" our body with these special drinks? Thoughts?

I don't believe in detox diets either. Be sure to consume a diet high in fiber, and your body should be functioning properly in terms of GI health.

7. Thoughts on sports drinks?

Plain water is the best beverage for most individuals. If you are exercising more than 2 hours with high sweat production, then an electrolyte sports drink may be beneficial to replace the electrolytes lost in sweat. Be careful, as some sports drinks may contribute extra calories, which can counteract weight maintenance or weight loss goals. On the other hand, it you are a serious athlete, a small amount of carbohydrate can improve athletic performance. Consider speaking with a dietitian knowledgeable regarding sports nutrition for more information on nutrition for optimal athletic performance.

8. If you had to pick your three top super foods what would they be?

1. Pomegranates - High in antioxidants, vitamins, minerals, and a beautiful addition to many dishes. Try them on salads, yogurt, cereal, even as a special treat for dessert atop a (small) scoop of vanilla ice cream.

2. Peanut Butter - High in protein, healthy fats, and very satisfying as snack or with a meal. Keep your portion to the size of a golf ball, and you can maintain a healthy weight.

3. Salmon - high in omega-3 fatty acids, salmon is an excellent heart healthy protein. Try to consume at least twice per week.

9. The food that is always in your pantry?

Quinoa - this grain is high in protein, and can be incorporated into dishes as a substitute for rice. It is very easy to cook, and takes on the flavor of sauces in any dish excellently. It is shelf stable for a long periods of time, so if I need a last minute dinner option, toasted quinoa with stir-fried vegetables and cashews is delicious, fast, and easy.

10. Your go to healthy snack?

I love to dip vegetables in hummus if I am at home. If I need an on-the-go snack, a handful of nuts satisfies me until dinner. I love almonds and pistachios.

Food and Travel

I am sitting here in the Tampa Florida Sheraton Hotel lobby blogging. WHAT?! Not out in the sun by the pool? Well, sadly the sun has been hiding behind the clouds for the past three days, and looks like it will be for the remainder of my trip. So no sun for me, instead I blog :) I can see how traveling can make a healthy eating pattern and routine more difficult. My biggest tip is preparation! Before I left Boston I made sure to pack some healthy snacks. I packed apples, nuts, raisins, and some cucumber sticks. Sometimes I even pack a box of dry cereal or dry oats prepared with cinnamon and walnuts in a plastic baggy.  You can then transfer your mixture to a cup or bowl and add boiling water or just microwave.

I did not prepare my oatmeal baggy this trip, so when morning came I went to the hotel restaurant and ordered two eggs over medium (no butter) and a slice of dry wheat toast. They also had fruit and oatmeal options.

Here is my lunch! Gorgonzola cheese, tomato and cucumber salad. I asked for them to add some pears.  I love salads that have fruit, cheese, and nuts. No nuts in this salad though. Check this video out for a great salad recipe !

Next tip: HYDRATE!  When you are home with the Brita filter in your fridge, or at work where water is always available, it is much easier to remember to drink and keep yourself full of wonderful H20. Being in a hotel room, or always on the go can make staying hydrated not as BOOM in your face. The first thing I do after I get to my destination is find the nearest store and grab a couple large jugs of water.  It is comforting to always have them on hand and obviously important to keep yourself hydrated!

And finally, as always, keep the ruffage coming. Keep yourself full of clean fruits and veggies. Eating out often can take a toll on your system. Start your dinner off with a nice house salad or instead of home fries ask for a side of sliced tomatoes or fresh fruit.

Off to enjoy the day. Keep dancing.

Coming soon: Last weekend I interviewed a dietician and learned some interesting things (one being some misconceptions with eggs!).  Stay tuned for a video blog!

Sweet Basil

My family gathered together yesterday at Sweet Basil for a nice Sunday night dinner!   Knowing that there would be a long wait mama Hefez  brought a bag of cashews and pistachios for us to munch on so that we would not get antsy.  My parents also brought red and white wine (which we cracked into while waiting) because the restaurant does not serve liquor, but you can BYOB. I usually do not love Italian food, but I enjoy this restaurant.  We ordered 2 salad appetizers, my favorite being the chilled beat salad.  This salad used to be prepared with warm goat cheese, yummm, but they changed their recipe a little for the summer and replaced warm goat cheese with blue cheese... a little disappointing.

We also ordered 5 entrees (there were 8 of us) and split them amongst each other. I like this way of ordering, you get to try everything!

Sorry Sweet Basil, but your tap water tastes funny, so we ordered San Pellegrino.  I had a glass of white wine  and was feeling creative so I added in a little red wine which made it a lighter red and then added some Pellegrino making it pink and bubbly... a masterpiece. It was passed around the table for everyone to try.

Sweet Basil also does not have dessert! WHAT? NO alcohol and NO dessert! We would have usually gone out to Starbucks around the corner for some coffee/tea and dessert, but we were all tired and decided to call it a night. I do enjoy this place, even though it does get cramped. But the food is good and the wait staff is friendly.

I brought along my friend Megan Bra. She is so sassy.

PS thanks brother for adding to the picture.

White Tank= H&M $7.95. Its soft, long, and slinky. Awesome! Black Sweater= BCBG originally $98 purchased for $23! Search those Lord&Taylor racks!