Naturally Whole

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wellness

3 Bean Sweet Potato Chili

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I was craving something hearty and warm, part chili, part chowder. I threw together ingredients I had on hand in the pantry and voila! A delicious, filling and nutrient-packed bowl of goodness! With 20 mins of prep, you can throw this together and let it simmer away until you are ready to serve. 

I used Japanese sweet potatoes because they add a really nice starchy texture and aren’t too sweet. As a bonus, my kids think they are white potatoes.

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3 Bean Sweet Potato Chili

Prep

Cook

Total

Yield 10 servings

This chili is warm, hearty and full of health benefits from fiber, plant protein and spices. Feel free to adjust the seasoning and spices to your liking. It's best the next day but everyone who has eaten this has raved and wanted seconds. Yes, even the kids!

I serve my chili on a bed of baby spinach with some sliced avocado. But feel free to serve with warmed tortillas, brown or cauiflower rice or quinoa. 

Happy cooking!

Ingredients

  • 1 medium onion, finely chopped
  • 3 stalks organic celery, chopped
  • 2 red or yellow bell peppers, chopped
  • 3 garlic cloves, chopped
  • 2 medium white or regular sweet potatoes, peeled and chopped
  • 2 small zucchini, chopped
  • 2 tsp. salt
  • 3 T or more chili powder
  • 2 T ground cumin
  • 1 T dried oregano
  • 1 T sweet paprika
  • 2 tsp. ground cinnamon
  • ground pepper to taste
  • 2 14.5 oz cans chopped tomatoes with juice
  • 3 cans mixed beans (I used black beans, chickpeas, and kidney beans), rinsed and drained
  • 2 cups vegetable broth
  • baby spinach, for serving (optional)
  • avocado, for serving (optional)
  1. In a large pot, saute onion, garlic, celery, peppers, zucchini. I used a bit of broth while sauteeing but you can use a little olive oil too. Add salt and ground pepper and saute until softer and getting translucent. 
  2. Add spices to pot and stir for 1 minute. 
  3. Add sweet potatoes, beans, tomatoes, broth and bring to a simmer. 
  4. Simmer for 30 minutes until potatoes are soft but not mushy. Taste for seasoning and add more chili powder or spices, salt and pepper. 

Courses Main Course

Cuisine Healthy, Plant-based

Stir Fried Greens & Shirataki Noodle Bowl

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I am just discovering shirataki noodles and they are my favorite! They are low- carb (if that’s your thing) and gluten-free, but still have that satisfying noodle “bite”. They are made from different things (even tofu ones are available), but I like the classic ones I can find at Whole Foods. The starches cook out, leaving them like glass noodles, creating a hearty texture without leaving me feeling weighed down.

The best part is that shirataki noodles cook in 5 mins in boiling water, so you can throw them with leftover roasted veggies, jarred sauce and leftover protein and you have a full meal in just a few minutes!

I created this noodle bowl in about 15 minutes. While I waited for the water to boil, I chopped, sauteed the greens and that was it. Everything else I had on hand. Feel free to combine these noodles with any leftover veggies and greens you have on hand. This is one satisfying and filling plant-based, grain-free and gluten-free meal!

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Stir-Fried Greens & Shirataki Noodle Bowl

Prep

Cook

Inactive

Total

Yield 1 serving

I threw everything together while the water was heating up. The noodles cook in about 5 minutes, so it was easier than it appears!

 

 

Ingredients

For the Stir-Fried Greens:

  • 1 thumb ginger, grated
  • 1 clove garlic, minced
  • 1 tsp. coconut oil
  • 6 ozs mixed greens (bok choy, spinach, baby kale, swiss chard, mustard greens, etc)- about 3 large handfuls
  • 2 scallions, chopped
  • 2 tsp. rice wine vinegar
  • salt  & pepper

Other Ingredients:

  • 1 package shirataki noodles
  • 1/2 chopped cooked sweet potato (or any leftover squash, pumpkin, etc.)
  • 1/2 avocado, chopped
  • 1/2 cup quick pickled cucumbers (see instructions)
  • 1 T. raw unsalted pumpkin seeds
  • 1 T. hemp seeds
  • 1 T. black sesame seeds
  • 1/2 tsp. toasted sesame oil
  • 1 tsp or more coconut aminos or tamari

Instructions

Instructions:

  1. Place medium pot of water on high heat and bring to a boil. 
  2. Meanwhile, slice half a cucumber and toss with rice wine vinegar and a pinch of salt. Set aside.
  3. Heat coconut oil in a large saute pan over medium-high heat. Add garlic and ginger. Immediately add greens and scallions, stirring until wilted. Add a pinch of salt and rice wine vinegar. Set aside. 
  4. Cook shirataki noodles according to directions. Drain and place in serving bowl. Add greens, avocado, sweet potato and cucumbers. Drizzle with tamari or coconut aminos and sesame oil. Top with pumpkin, hemp, and sesame seeds. 
  5. Serve and enjoy!

Courses Main

Cuisine Vegan, Asian, Gluten-free

Elections & Eating: Some thoughts

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Phew.

It’s a beautiful day here in New York, after a dreary and anxious election day. I’m so glad it’s over. I know people on both sides of the aisle are relieved and frustrated.

What does this have to do with eating, you ask. Good question.

There is a lot of noise out there, political and otherwise. The Food Wars are always in full tilt. Go Vegan! Paleo! Keto! Keto-Vegan!

Just like political parties, it can become a huge distraction from the actual issues (food quality & safety). The powers that be want you to claim sides, they want to split you into camps. And inside you probably have a “good food/bad food” side, too. If you eat well one day, you are GOOD. If you eat poorly one day, you are BAD. Notice the language.

It’s not “Boy, I made some really good choices today. I feel good.” No, no, it’s much more punishing than that, isn’t it? How do we get off the teeter-totter of eating and step into nourishing ourselves?

We have to recognize that we are all different. What works for one person, even within the same diet framework, may not work for another. That’s a good thing. It means each person can decide for him or herself which foods make you thrive or not. Just as a rancher in Colorado may have an entirely different relationship to guns than a teenager in urban Baltimore. We need to understand both sides and be able to come together on ways to reduce gun violence. But sticking to your camp and demonizing the other side won’t work. Nothing gets done and people become more divided.

The Food Wars are just noise. Just as the political parties want us to pick factions. Thus, we ignore real issues (racism, social justice, corporate greed, inequality) that are driving the health of our nation.

Whether you are vegan, Paleo, Ketogenic or some combination, there are real issues we need to care about when it comes to food and eating. Whether you eat meat or dairy, for example, the emphasis needs to be on food access and quality.

  1. Eat real whole foods as much as possible. This means strictly limiting packaged foods. (Yes, including “healthy” cereals.) Vegans can eat junk; Paleo eaters can overdo the sugar consumption. Look BEYOND the label! In fact, if it comes with a label, don’t buy it.
  2. BUY LOCAL & SUPPORT FARMERS. If you eat meat and dairy, find local farms that are practicing ethical and sustainable farming. It’s better for YOU, it’s better for the ENVIRONMENT and it’s better for the farmers.
  3. Reduce your sugar intake. Sugar is hidden in everything and disguised by a few dozen names. Be savvy and be aware of how much you are ingesting, as sugar is linked to many major diseases and health issues.
  4. What you put on your plate reflects your values. Want to see healthier kids? Don’t buy soda. Don’t bring things into your house you don’t want to eat. Want to eat less meat? Only eat out at places that have sustainably raised meats. You always have a choice.
  5. Think beyond the good/bad. No one but you is punishing yourself for digging into a bag of Cheetos. But don’t let that derail you from what’s true for you. Can you do better? Sure. Do we all have days when we are just getting by and doing the best we can? Yes. We are human beings, not objects. But you also need to know what’s in your food which the food companies are loath to share.
  6. Don’t try to change minds BUT be open-minded. If you’re a Keto eater and it’s changed your life, great. Show by example how you have regained your health instead of lecturing people on what they should do. This is harder than it seems. Everyone nowadays thinks they are “woke”. Great. If you are asked about your food choices, by all means, share what you have learned about yourself. Otherwise, eat and let eat. And listen. You never know, you may learn something.

I hope that as a nation we can get to some of the real root causes of our problems. But we can only do so when we have access to real information and stop listening to the screaming sides. Each of us has the power to change ourselves and, by extension, our communities.

For more information on how health coaching can help you, contact me.

5 THINGS TO DO TODAY FOR BETTER HEALTH

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Let’s face it, when it comes to better health many of us know what we should be doing.

So why don’t we do them?

I would argue that we don’t do these things because they aren’t connected to our daily lives in a meaningful way.

I know I need to exercise and eat well. Who doesn’t? But the key to actually making things happen lies in how we form daily habits.

Here are 5 things you can do TODAY to start building habits that will lead to greater change.

  1. Drink water upon waking. No, it’s not a fancy or complicated habit. Drink a large glass of water first thing in the morning before coffee or tea or matcha. You can add fresh lemon or a shot of apple cider vinegar if you wish (these both aid in liver cleansing). By making water your “first thing” you are not only getting a boost of needed hydration in the morning, you are starting your morning with wellness. You are telling yourself “I am a person who values health.” And, voila, you are!
  2. Eat S-L-O-W-L-Y. That’s right. Chill the F out on the fork, please. Actually put the fork down between bites and breathe. Don’t look at a screen while you eat (and make sure your kids aren’t either!).  Practice mindful eating by just slowing down and savoring the food that you are grateful to have. And when you have had enough, put the fork down. Save what you didn’t eat for later when your body tells you to nourish it again.
  3. Change up your routine. Take a different route to work. Take a Citibike to work or school. Drive a different route. Listen to a new radio station or a great podcast. Notice what feels different and what you like about it. Look up, take a breath. Eat lunch outside instead of at your desk. Take the stairs instead of the elevator. We all get stuck in a rut and our brains and bodies thank us when we introduce something new and novel. It brings us back to the present, and to our awareness of our surroundings.
  4. Schedule your exercise. Look at that cool calendar on your phone! Use it to your advantage and actually set days and times to move your body. WALK THE DOG- 5:30 pm-6:30 pm is going to be in your phone. Maybe you don’t need a full hour, but what if you did actually throw on your sneakers and run the dog around for an hour with no intention of anything but the joy of playing with your dog? And if you don’t enjoy the movement you are getting, find a different way to move. Some days I go to a SOULcycle class, some days I walk a ton just getting where I am going, some days I use AAPTIV app to get some strength training in. It doesn’t matter what it is, as long as 1. you actually DO it and 2. you enjoy (most) of it. So go ahead and sign up for that cool yoga class you keep walking past.
  5. Get in bed 30 mins earlier. That’s right. Get in bed a full 30 minutes before you intend to sleep. Don’t look at screens. Or buy these cool glasses if you do need to look at screens. Read an old-fashioned book just for pleasure, with your kids or just with yourself. Find a way to wind down at the end of the day. Maybe a hot bubble bath, a glass of wine or a quick chat with a friend or hell- get in the bath with a glass of wine and call that friend! Most us aren’t getting a good 7-9 hours of sleep a night, which can wreak havoc with our hormones, moods and overall health. So even if it’s just for today, make an effort to get in bed 30 minutes earlier. You’ve earned it.

That’s it.

Start doing these things TODAY and watch your health improve.

And if you are interested in working with a health coach, contact me for a free health consultation.

 

Welcome and thoughts on Community

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So it begins…

Welcome to my blog. I’ve named it Naturally Whole because I believe health and wellness are related to wholeness; mental, physical and spiritual.  I believe most of us, whether we are willing to admit it or not, are on a journey towards feeling more whole in our selves. And that a state of dysfunction and poor health ensues the more disjointed we are internally. This manifests in countless health problems but also in poor mental and spiritual health.

Yesterday was the 17th Anniversary of 9/11.  Like most people, my memories of that day are vivid. Yesterday I found myself thinking and meditating on the word “community”. On that day in 2001, our entire world suddenly became one community.  There were heroic acts of kindness and bravery happening large and small all over the world. There is real healing power in community. 

My community then was different than it is now. Most of my friends then have since moved away. And I was just twenty-four years old. I’m not sure, at least up until that day, I really had thought much about the idea of community.

Today I feel eternally grateful for my community in New York.  Through sheer luck, my next door neighbor has become one of my closest friends.  She was there to feed my kids (and me) and wipe my tears and pack my clothes in the wreckage of my brother’s sudden death. I felt held and safe enough to fall apart.

My community at my kids’ school is my tribe.  I have easily a half dozen people I can call on to help me when I need it— and I do!  When I’m stuck and can’t get to pickup in time, if my kids are into some mischief I don’t know about, or when I had a God-awful subway ride 35 weeks pregnant with a toddler and just needed a good cry. These people have had my back with a glass of wine and a laugh. I am so grateful.

Who you spend time with— your community— is a great predictor of your own health and longevity.  If your friends are overweight and obese, you have a much greater chance of becoming obese yourself. If your friends are avid athletes, say, or into healthy cooking, you are much more likely to be healthy too.  And the best news of all? You get to choose your community!

So choose wisely. Our friends need our help when they are down and suffering, yes.  We can lift each other up. But if you are surrounding yourself with people who make you feel less than, or who remain committed to unhealthy behaviors, or are psychologically unhealthy it’s time to ask yourself if it’s really worth it for you.  Our communities rise when we rise and fall when we fall. So it’s imperative that we hold ourselves accountable for our own actions and help to push others to gravitate toward wholeness too. Living well takes work, on everybody’s part.

So I encourage you to take stock of your community.  How are they helping you be better and more whole? Where are the gaps, or the people whose narcissism eats away you? The friends who you know you make worse choices around? Do you have people you can depend on in a crisis? And who can depend on you?

As humans, we are geared toward wholeness. And we are all connected in this endeavor, whether we like it or not. I’m hoping to create a community with this blog, people of like-minded spirit. 

Take a minute to express your gratitude for your community. I send a huge and divine thank you to my community in New York and elsewhere. I am a better and more whole person because of them.