Healthy Eats in Long Beach *** May 2009
by Denise A. Wind, LCSW, HHC Holistic Health Counselor www.denisewind.com
Each Month Different Restaurants and Eateries will be featured highlighting some healthy choices off their menu's!!
To your health,
Denise A. Wind, LCSW, HHC
www.denisewind.com
Sugo Cafe
62 West Park Ave
Long Beach, New York 11561
516-431-SUGO (7846)
SUGO’S CHOPPED SALAD 10
Savoy cabbage, provolone, roasted corn,
tomato, champagne vinaigrette. This salad is great but you may want to ask for a simple EVOO and squeezed lemon to keep the added "stuff" out. It is great to always add many different types of greens to your diet. Savoy cabbage is an excellent addition. The more "colorful" a meal of veggies, the better.
POACHED PEAR & ARUGULA 10
Cherries, pecorino, honey walnuts. Excellent choice but be careful to limit these inviting honey walnuts as they can pack a punch in added calories to your meal.
SIDES:
SEASONAL VEGETABLES 6 Consider asking for these steamed.
SAUTÉED BROCCOLI RABE 6 Ask to go light on the EVOO here. If it is drowning you will miss the benefits!! Broccoli Rabe is an EXCELLENT source of iron. One of the many health benefits of this vegetable is that it is rich in certain phytochemicals, including sulforaphane and indoles. These are chemicals which are proving to protect us against cancer.
TILAPIA LIVORNESE 18
Capers, onions, olives, basil, tomato Nice choice!
Tilapia have very low levels of mercury because it is a fast growing and short lived fish that mostly eats a vegetarian diet and therefore does not concentrate mercury found in prey.
GRILLED PORK CHOP/BABY BACK COMBO 24
Starch of the day, vegetable medley. You may want to skip the starch and ask for extra veggies to make this a healthier choice.
NORTH ATLANTIC SALMON 19
Risotto, seasonal vegetables, lemon beurre blanc. Consider ordering this broiled with a light coating of EVOO instead of the lemon beurre. You can always squeeze lots of fresh lemon on it when it is steaming hot served.
Tuesday, April 28, 2009
Mediterranean Antipasto...Delish!!
Mediterranean Antipasto
Authored By: Polly Pitchford, Full Spectrum Health™
Serve with whole grain rolls for a delicious lunch.
Diet Type: Vegetarian
Ingredients:
1 teaspoon Dijon-style mustard
2 tablespoons Balsamic Vinegar
1/4 cup extra virgin olive oil
2 large cloves garlic, minced
1/8 teaspoon black pepper
1/8 teaspoon salt
1/4 cup parsley, chopped
1/2 small head romain lettuce, torn into bite size pieces
1 Belgian endive, sliced crosswise
1/4 cup radiccio, sliced
1/2 cup marinated artichoke hearts, quartered
1 tablespoon Capers, drained
1 cup Feta Cheese, crumbled
10 Greek black olives, pitted and sliced
1/4 cup walnut halves, toasted
1/2 cup Garbanzo Beans (chickpeas)
6 green onions, trimmed at both ends
12 grape tomatoes
Serves: 4
Cooking Time: Under 30 minutes
Instructions:
In a small bowl combine the mustard vinegar, olive oil, garlic, pepper and salt; mix well. Add in the chopped parsley, mix again. Drizzle some of this dressing on the garbanzo beans. Set aside. Toast walnuts by placing them in a pie plate in a 350 degree oven for about 8 minutes or until fragrant. Cool. On a large platter, spread the lettuce, Belgian endive and raddicio to cover. Arrange the artichoke hearts, Capers, Feta Cheese, olives, beans, tomatoes and green onions on top of salad. Spoon dressing over the salad and top with the walnut pieces.
Nutrition Facts Serving Size: 1Servings per Recipe: 4
Amount Per Serving
Calories 448Calories from Fat 256
% Daily Value*
Total Fat 28g
44%
Saturated Fat 8g
40%
Mono Fat 14g
Cholesterol 33mg
11%
Sodium 813mg
34%
Total Carbs 40g
13%
Dietary Fiber 9g
36%
Protein 14g
Iron
44%
Calcium
37%
Vitamin C
60%
Vitamin E
23%
Vitamin A
41%
Vitamin B-12
10%
Vitamin B-6
40%
Pantothenic acid
17%
Niacin
11%
Riboflavin
29%
Thiamin
27%
Folate
80%
Selenium
19%
Manganese
100%
Copper
25%
Zinc
18%
Potassium
29%
Phosphorus
32%
Magnesium
25%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Authored By: Polly Pitchford, Full Spectrum Health™
Serve with whole grain rolls for a delicious lunch.
Diet Type: Vegetarian
Ingredients:
1 teaspoon Dijon-style mustard
2 tablespoons Balsamic Vinegar
1/4 cup extra virgin olive oil
2 large cloves garlic, minced
1/8 teaspoon black pepper
1/8 teaspoon salt
1/4 cup parsley, chopped
1/2 small head romain lettuce, torn into bite size pieces
1 Belgian endive, sliced crosswise
1/4 cup radiccio, sliced
1/2 cup marinated artichoke hearts, quartered
1 tablespoon Capers, drained
1 cup Feta Cheese, crumbled
10 Greek black olives, pitted and sliced
1/4 cup walnut halves, toasted
1/2 cup Garbanzo Beans (chickpeas)
6 green onions, trimmed at both ends
12 grape tomatoes
Serves: 4
Cooking Time: Under 30 minutes
Instructions:
In a small bowl combine the mustard vinegar, olive oil, garlic, pepper and salt; mix well. Add in the chopped parsley, mix again. Drizzle some of this dressing on the garbanzo beans. Set aside. Toast walnuts by placing them in a pie plate in a 350 degree oven for about 8 minutes or until fragrant. Cool. On a large platter, spread the lettuce, Belgian endive and raddicio to cover. Arrange the artichoke hearts, Capers, Feta Cheese, olives, beans, tomatoes and green onions on top of salad. Spoon dressing over the salad and top with the walnut pieces.
Nutrition Facts Serving Size: 1Servings per Recipe: 4
Amount Per Serving
Calories 448Calories from Fat 256
% Daily Value*
Total Fat 28g
44%
Saturated Fat 8g
40%
Mono Fat 14g
Cholesterol 33mg
11%
Sodium 813mg
34%
Total Carbs 40g
13%
Dietary Fiber 9g
36%
Protein 14g
Iron
44%
Calcium
37%
Vitamin C
60%
Vitamin E
23%
Vitamin A
41%
Vitamin B-12
10%
Vitamin B-6
40%
Pantothenic acid
17%
Niacin
11%
Riboflavin
29%
Thiamin
27%
Folate
80%
Selenium
19%
Manganese
100%
Copper
25%
Zinc
18%
Potassium
29%
Phosphorus
32%
Magnesium
25%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Wednesday, April 15, 2009
4 Ways to Live Past 100
Each Wednesday in April the Daily Tip will cover aspects of aging gracefully, courtesy of Dr. Weil on Healthy Aging.
If living a long life is important, you may want to adopt some of the habits that supercentenarians have in common. Supercentenarians - people who live to be 110 or older - share four common characteristics that may support their long life spans. Throughout their lives, they have remained:
Physically active. Even as you get older, daily physical activity should be a priority. Modify your routine to incorporate small steps, such as daily walks, using the stairs instead of the elevator, or taking up hobbies that involve exercise, such as gardening, playing tennis or hiking.
Positive. Maintaining an optimistic outlook is important to managing stress and preventing related health issues such as heart disease. You can easily train yourself to start looking at the glass as half full. Begin with some simple self-reflection and meditation, and use humor for coping with negative thoughts.
Social. A network of family and close friends is vital to optimum health. You can enjoy the benefits of a well developed social life by spending time with people who make you happy, joining community groups or clubs, volunteering, and participating in support groups. The DrWeil.com Community is a wonderful place to make connections with like-minded people.
Spiritual. Regardless of your religious affiliation (if any), feeling a connection with nature, a higher being or purpose cultivates spirituality, and is an important part of graceful aging.
Each Wednesday in April the Daily Tip will cover aspects of aging gracefully, courtesy of Dr. Weil on Healthy Aging.
If living a long life is important, you may want to adopt some of the habits that supercentenarians have in common. Supercentenarians - people who live to be 110 or older - share four common characteristics that may support their long life spans. Throughout their lives, they have remained:
Physically active. Even as you get older, daily physical activity should be a priority. Modify your routine to incorporate small steps, such as daily walks, using the stairs instead of the elevator, or taking up hobbies that involve exercise, such as gardening, playing tennis or hiking.
Positive. Maintaining an optimistic outlook is important to managing stress and preventing related health issues such as heart disease. You can easily train yourself to start looking at the glass as half full. Begin with some simple self-reflection and meditation, and use humor for coping with negative thoughts.
Social. A network of family and close friends is vital to optimum health. You can enjoy the benefits of a well developed social life by spending time with people who make you happy, joining community groups or clubs, volunteering, and participating in support groups. The DrWeil.com Community is a wonderful place to make connections with like-minded people.
Spiritual. Regardless of your religious affiliation (if any), feeling a connection with nature, a higher being or purpose cultivates spirituality, and is an important part of graceful aging.
Thursday, April 9, 2009
Consider Portion Control
Twenty years ago, a typical portion of spaghetti and meatballs was 1 cup with three small meatballs. Today, it’s 2 cups with three large meatballs — that’s 500 calories versus 1,025! To burn off the extra 525 calories, you’d have to clean your house vigorously for 2½ hours or run (pretty fast) for nearly an hour. Although we’ve lost sight of real portion sizes, we can downsize our bodies without giving up the foods we love if we just refocus. Here’s your visual cheat sheet:
1 serving of fruit or vegetables = 1 cup, or the size of a tennis ball
1 serving of chicken, fish, or meat = 3 ounces, or the size of a woman’s palm or a deck of cards
1 serving of whole grains = 1/2 cup of cooked grains or 1 slice of 100% whole grain bread
1 serving of pancakes = 1 4-inch pancake, about the size of a CD
1 serving of pasta or rice = 1 cup of cooked pasta, or the size of a woman’s fist
1 serving of dressing = 1 tablespoon, or the size of your thumb, tip to the top joint (1 teaspoon is about the size of your thumbnail)
1 serving of potatoes = 1 small (3-ounce) baked potato or ½ cup mashed potatoes, about the size of a small computer mouse
1 serving of cheese = 1 ounce, or about 4 dice stacked on top of each other
1 serving of nuts = 1 ounce, or the size of child’s handful
1 serving of fruit or vegetables = 1 cup, or the size of a tennis ball
1 serving of chicken, fish, or meat = 3 ounces, or the size of a woman’s palm or a deck of cards
1 serving of whole grains = 1/2 cup of cooked grains or 1 slice of 100% whole grain bread
1 serving of pancakes = 1 4-inch pancake, about the size of a CD
1 serving of pasta or rice = 1 cup of cooked pasta, or the size of a woman’s fist
1 serving of dressing = 1 tablespoon, or the size of your thumb, tip to the top joint (1 teaspoon is about the size of your thumbnail)
1 serving of potatoes = 1 small (3-ounce) baked potato or ½ cup mashed potatoes, about the size of a small computer mouse
1 serving of cheese = 1 ounce, or about 4 dice stacked on top of each other
1 serving of nuts = 1 ounce, or the size of child’s handful
Tuesday, April 7, 2009
"There is one thing...
"There is one thing that, when cultivated and regularly practiced, leads to deep spiritual intention, to peace, to mindfulness and clear comprehension, to vision and knowledge, to a happy life here and now, and to theculmination of wisdom and awakening. And what is that one thing? It is mindfulness centered on the body." ~ Gautama Buddha
Raspberry Pomegranate Smoothie
Serves 1
1/3 cup pomegranate juice concentrate
1 cup frozen pomegranate kernels
1 medium ripe banana
1/4 cup pure orange juice
1/2 cup frozen raspberries
1 tablespoon agave nectar
In a blender, add pomegranate juice, pomegranate kernels, banana, orange juice, raspberries, and agave nectar, blend until smooth.
Smile, Enjoy!!
1/3 cup pomegranate juice concentrate
1 cup frozen pomegranate kernels
1 medium ripe banana
1/4 cup pure orange juice
1/2 cup frozen raspberries
1 tablespoon agave nectar
In a blender, add pomegranate juice, pomegranate kernels, banana, orange juice, raspberries, and agave nectar, blend until smooth.
Smile, Enjoy!!
Sunday, April 5, 2009
Macadamia Tidbit...
Monounsaturated macadamia. Macadamia nut oil contains more heart-healthy monounsaturated fat than any other oil. It contains between 80 and 85 percent monounsaturated fats (the more affordable olive oil, by comparison, contains roughly 70 to76 percent). But macadamia nut oil’s best feature is its nutritionally ideal 1:1 ratio of omega-3 to omega-6 fatty acids.
Rosemary
Rosemary
Rosemary
A fragrant pine-like perennial herb related to the mint family. It has a bitter earthy astringent flavor. Rosemary has significant levels of iron, calcium, and vitamin B6. This herb has had a long-standing reputation for improving memory and circulation. Studies have shown rosemary contains a variety of antioxidant and anti-inflammatory properties such as carnosic acid, rosmaric acid, caffeic acid, and betulinic acid. These compounds among others have shown to increase blood flow to the brain thus improving circulation and concentration. Rosemary can be used fresh or dried and complement fish, foul, or red meat, as well as tomato based sauces, soups, or stews.
Rosemary
A fragrant pine-like perennial herb related to the mint family. It has a bitter earthy astringent flavor. Rosemary has significant levels of iron, calcium, and vitamin B6. This herb has had a long-standing reputation for improving memory and circulation. Studies have shown rosemary contains a variety of antioxidant and anti-inflammatory properties such as carnosic acid, rosmaric acid, caffeic acid, and betulinic acid. These compounds among others have shown to increase blood flow to the brain thus improving circulation and concentration. Rosemary can be used fresh or dried and complement fish, foul, or red meat, as well as tomato based sauces, soups, or stews.
Friday, April 3, 2009
Healthy Delicious Recipe: Quinoa is an excellent source of protein
Organic Quinoa with Caramelized Onions, Roasted Cauliflower & Parsnips
Ingredients:
1 tbs. balsamic vinegar (for the onions)
6 tbs. olive oil (2 for the parsnips, 2 for the onions, 2 for the cauliflower)
1 large Vidalia or other sweet onion, thinly sliced
3 large parsnips, peeled and diced
1 head of cauliflower, cut into small florets
5 cloves of garlic, chopped (2 cloves for the parsnips, 3 cloves for the cauliflower)
1 cup of raw quinoa (cook as per package directions)
2 tbs. finely chopped fresh parsley
Kosher salt
freshly ground black pepper
Preparation:
Preheat oven to 425°F.Caramelized Onions: Toss onions with oil & balsamic vinegar in a bowl. Separate slices and spread evenly in a heavy skillet or cast iron pan, cook on medium heat stirring occasionally until browned, 25 to 30 minutes.Roasted Parsnips: Toss parsnips with oil, garlic, salt and pepper in a bowl. Spread evenly in a shallow baking pan and place on middle rack. Stir occasionally, until browned and soft, 20 minutes.Roasted Cauliflower: Toss cauliflower with oil, garlic, salt and pepper in a bowl. Spread evenly in a shallow baking pan and place on middle rack. Stir occasionally, until golden, 25 to 30 minutes.Prepare quinoa according to package directions.
Toss all finished ingredients together with fresh parsley, plate & enjoy. Posted by Organic Gurus
Ingredients:
1 tbs. balsamic vinegar (for the onions)
6 tbs. olive oil (2 for the parsnips, 2 for the onions, 2 for the cauliflower)
1 large Vidalia or other sweet onion, thinly sliced
3 large parsnips, peeled and diced
1 head of cauliflower, cut into small florets
5 cloves of garlic, chopped (2 cloves for the parsnips, 3 cloves for the cauliflower)
1 cup of raw quinoa (cook as per package directions)
2 tbs. finely chopped fresh parsley
Kosher salt
freshly ground black pepper
Preparation:
Preheat oven to 425°F.Caramelized Onions: Toss onions with oil & balsamic vinegar in a bowl. Separate slices and spread evenly in a heavy skillet or cast iron pan, cook on medium heat stirring occasionally until browned, 25 to 30 minutes.Roasted Parsnips: Toss parsnips with oil, garlic, salt and pepper in a bowl. Spread evenly in a shallow baking pan and place on middle rack. Stir occasionally, until browned and soft, 20 minutes.Roasted Cauliflower: Toss cauliflower with oil, garlic, salt and pepper in a bowl. Spread evenly in a shallow baking pan and place on middle rack. Stir occasionally, until golden, 25 to 30 minutes.Prepare quinoa according to package directions.
Toss all finished ingredients together with fresh parsley, plate & enjoy. Posted by Organic Gurus
Do you want to learn how to:
Choose healthy, delicious food that works for you as an individual?
Increase your energy and find more time in your life for the things you love?
Lose weight while developing a long term, healthy relationship to food?
Reduce stress and anxiety?
Make time to take care of yourself the way you deserve each and every day?
I invite all of you to a FREE initial consultation!
If you are ready to be healthier and happier, please fill out a health history form on my website (www.denisewind.com) so we can set up time to talk.
I would love to speak with you regarding your goals and discuss how I can support you on your journey!
If there is someone else in your life whom you feel might benefit from a conversation with me, please forward them this information!
Choose healthy, delicious food that works for you as an individual?
Increase your energy and find more time in your life for the things you love?
Lose weight while developing a long term, healthy relationship to food?
Reduce stress and anxiety?
Make time to take care of yourself the way you deserve each and every day?
I invite all of you to a FREE initial consultation!
If you are ready to be healthier and happier, please fill out a health history form on my website (www.denisewind.com) so we can set up time to talk.
I would love to speak with you regarding your goals and discuss how I can support you on your journey!
If there is someone else in your life whom you feel might benefit from a conversation with me, please forward them this information!
Thursday, April 2, 2009
Healthy Eats in Long Beach *** April 2009
by Denise A. Wind, LCSW, HHC
Holistic Health Counselor
www.denisewind.com
Each Month Different Restaurants and Eateries will be featured highlighting some healthy choices off their menu's!!
Molly's Fish House
958 W Beech St, Long Beach, NY 11561
Salads
Any salad can be topped with one of their cold salads or any cooked fish. I would recommend staying away from the cold salads that may contain mayo and stick with the cooked fish as a topping.
Salad Choices are: Garden Salad, Caesar Salad , Mesculin Salad, Spinach Salad.
A salad is typically a good choice, but be aware that dressings and toppings like cheese and croutons can add fat and calories.
Entree's
Any entree can be grilled, baked, broiled or steamed served with 2 side dishes. You may want to ask for just a dash of Olive Oil in the prep. Add some extra squeezed lemon to make it juicier and more flavorful.
Flounder, Sole, Tilapia, Halibut, Salmon, Tuna - Ahi, Sea Bass, Swordfish, Catfish,Scrod, Sea Scallop, Bay Scallop, Jumbo Shrimp, Catch of the Day.
Steamed Mixed Veggies
Excellent Choices!!!Steamed Broccoli, Steamed Asparagus Steamed String Beans
Side Dishes
Try mustard on the baked potatoe instead of butter or sour cream. Its delish!!
Baked Potatoe
Steamed Corn on the Cob
On the 1/2 Shell
served with lemon and cocktail sauce
Littleneck Clams
Topneck Clams
Cherry Stone Clams
Oysters
If you choose bread or rice: Choose items made with whole grains. Examples include whole-wheat bread, tortillas and pasta, as well as dishes made with brown rice.
Look For Next Month's Featured eatery!!!
by Denise A. Wind, LCSW, HHC
Holistic Health Counselor
www.denisewind.com
Each Month Different Restaurants and Eateries will be featured highlighting some healthy choices off their menu's!!
Molly's Fish House
958 W Beech St, Long Beach, NY 11561
Salads
Any salad can be topped with one of their cold salads or any cooked fish. I would recommend staying away from the cold salads that may contain mayo and stick with the cooked fish as a topping.
Salad Choices are: Garden Salad, Caesar Salad , Mesculin Salad, Spinach Salad.
A salad is typically a good choice, but be aware that dressings and toppings like cheese and croutons can add fat and calories.
Entree's
Any entree can be grilled, baked, broiled or steamed served with 2 side dishes. You may want to ask for just a dash of Olive Oil in the prep. Add some extra squeezed lemon to make it juicier and more flavorful.
Flounder, Sole, Tilapia, Halibut, Salmon, Tuna - Ahi, Sea Bass, Swordfish, Catfish,Scrod, Sea Scallop, Bay Scallop, Jumbo Shrimp, Catch of the Day.
Steamed Mixed Veggies
Excellent Choices!!!Steamed Broccoli, Steamed Asparagus Steamed String Beans
Side Dishes
Try mustard on the baked potatoe instead of butter or sour cream. Its delish!!
Baked Potatoe
Steamed Corn on the Cob
On the 1/2 Shell
served with lemon and cocktail sauce
Littleneck Clams
Topneck Clams
Cherry Stone Clams
Oysters
If you choose bread or rice: Choose items made with whole grains. Examples include whole-wheat bread, tortillas and pasta, as well as dishes made with brown rice.
Look For Next Month's Featured eatery!!!
Holistic Health Counseling
United States of America (Press Release) August 6, 2008 --New York, NY – August 6, 2008 – Did you ever take a step back and look at the United States healthcare system and think, there has to be a better way? There is a solution; Holistic Health Counseling. Before you go running to your doctor to try a quick fix prescription drug, or try the latest fad diet, think about an alternative to western medicine. Holistic Health Counselors believe the way to becoming healthy is about eating whole foods, lots of vegetables, and having a well balanced lifestyle. They aim at teaching you about healthy foods without compromising taste and flavor. There is a way for most people to be happy and healthy without prescription drugs, the answer has always been here for us, but we have struggled to see the truth that food does matter.
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