Feeling Fat, Bloated and Blue? Chew on These Morsels.

A stomach ache is a sign that something is amiss and should not be ignored. Photo courtesy of AATC of New England.

BY Janet Cook, NYC Healthy Chick

“I feel bloated, blah and blue lately,” a good friend disclosed recently.

We took a quick inventory of foods she’d been consuming lately. Typically, she’s great at incorporating a variety of fruits and vegetables with some animal protein into her diet, but this vacation week on Fire Island she was drinking Diet Coke. And her menstrual cycle was due. Boy, was she a mess!

Ever have those days or periods, like my friend, during which you feel fat, bloated and blue? When no matter what you wear it will never do? Then you begin to wonder whether there is really anything you can do about it? Have you? Don’t fret or sweat because NYC Healthy Chick has got the skinny on what to do.

A take on the famous Waldorf salad using kale. Photo from Whole Foods Market.

Listening to your body is key to optimal health and wellness. Being aware and mindful of daily food intake is important. This is the key to unlocking the mystery to how the body works. Over consumption of processed foods on a regular basis adversely affects the body’s internal systems – including digestion. In time, the body’s internal systems get clogged and stop working properly. The longterm effects contribute to the breakdown of the body, inviting disease and illness.

One way to prevent this is to fast. My healthy lifestyle includes a regular juice-fasting protocol used by integrative medicine practitioners for cleansing and detoxification. It allows for optimal absorption of macro- and micro-nutrients while rebalancing the body. Considering this option? Be sure to do your homework to determine what works best. Whole Foods has a program worth investigating: http://www.bit.ly/q1hbuI.

Food can be measured not only by nutrition but the experience it gives and the energy it creates in the body. In my friend’s case, we wanted her to feel lighter, brighter and flexible. My recommendations included leafy greens, quinoa, fruit, raw foods and chocolate. These foods help with insulin regulation, digestion, blood purification and alkalization of the body.

The Blue Print Cleanse is popular among many who decide on a detox fast. Photo from Coolhunting.

Diet Coke was also eliminated and identified as a culprit of her bloating since such beverages are loaded with chemicals and block absorption of key minerals in the body. I also recommended that she avoid sugar and caffeine and increase her water intake to 64 ounces a day. She started her new regimen immediately – during vacation.

I recommend a similar regimen for anyone who feels out of sorts. I call it NYC Healthy Chick’s Fat, Bloated & Blue Busters Formula:
*Drink 64 ounces minimum of purified water daily; on hot days up to 3 liters;
*Eat plenty of greens, vegetables, fruit, raw foods and grains;
*Eliminate all sugar, processed foods, carbonated drinks and caffeine;
*Do gentle exercises like walking, yoga, jumping on a mini-trampoline;
*Get at least 7 to 8 hours of sleep a night.

Following are a couple of dishes to kick-start the eating program. We tried a new spin on an old classic. Instead of a traditional Waldorf Salad we gave it a whirl with kale (http://www.bit.ly/pZFmcP). Who knew a classic could have variety like this?

The grain-rich Southwestern couscous salad is filling but will not cause bloating. Photo from Whole Foods Market.

To keep blood sugar stable and hormones in check we gave this Southwestern Couscous Salad a shot. Everyone enjoyed this hearty and flavorful dish one evening poolside. (http://www.bit.ly/oVeASv)

The next time you are feeling fat, bloated and blue take a quick inventory of your food intake. Chances are your body is telling you to break out the greens and grains, drink plenty of water, and eliminate processed foods.

Or it might be time to take a break from food and do a little internal maintenance with a juice cleanse.

Beans & Other Things That Prevent Wrecks

Many people are just as banged up as this sports car because they do not have a balanced, mindful and healthful diet. Photo from Car Insurance Comparison.

By Janet Cook, NYC HEALTHY CHICK

REMEMBER the old adage, “You are what you eat.”

It’s so true. Looking back at what I used to eat as a child, teenager and in my 20’s ... all I can say is YIKES! I’m surprised I didn’t turn into a big mound of sugar.

No wonder I was fat, sick and tired all the time. As I entered my 30s, I started seeing a relationship between the food I was eating, my health and my moods. They were all connected.

This discovery totally fascinated me. I would be happy, joyful and energetic before eating a meal. Then a little while later … errrr CRASH! I would turn into a huge mess with symptoms of fatigue, congestion, irritability, muscle fatigue, etc. Talk about a total mood killer on a first date. Au Gewalt!

Lemon Tarragon Smoked Salmon Spread (with crackers) is good as a snack or as a main dish. An extra bonus is that the spread contains a good daily dose of Omega 3s. Photo from Whole Foods Market.

Joshua Rosenthal, founder and director of the Institute for Integrative Nutrition, says, “If you eat chemicalized foods – you have chemicalized thoughts, behaviors and actions.”

Looking back, I can see that I didn’t always exhibit the best thoughts and behaviors when I was eating a lot of processed pasta, bread, cookies, cakes, muffins, chips, frozen foods and more. These days I’m more in tune with what makes my body feel and look great.

Shhh! ... Don’t tell anyone, but this is one of my true confessions as a health coach. I love to look into people’s eyes. No, not to hypnotize them, silly. I check for clarity and brightness while I'm engaging them in conversation. Eyes that appear yellowish and cloudy indicate that the person is not healthy. Another sure sign is their skin. Whatever unhealthy food or beverages they are consuming shows up on the outside.

I know from personal experience when I don’t drink my 64 ounces (8 cups) of water daily, it shows up immediately on the outside. My skin looks ruddy with the appearance of fine lines all over. This is not attractive at all - especially for NYC Healthy Chick.

Eyes that are vibrant, clear and bright, not only add a layer of excitement to flirting, they suggest something of the health of their owner. Photo from Dreamstime.

Other signs of poor diet and health are dryness, redness, acne and uneven pigmentation. These indicate that things aren’t quite working on the inside. Don’t worry, should we ever meet I won’t be looking you over with a magnifying glass.

So what is the plan, Stan, to getting that healthy glow every day, starting from the inside out? You simply must eat a variety of whole and natural foods as much as possible. Not sure what some of these healthy foods are?

Drumroll please, ...
NYC HEALTHY CHICK TOP 10 Daily "SICK-NO-MORE” PICKS
1. Sweet Potatoes: They're packed with carotenoids, Vitamin C, potassium and fiber. Plus they are a sweet treat that can help curb unhealthy cravings for sugar.

2. Leafy Greens: These are the powerhouse to any healthy eating program. You get vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, lutein,and good old fiber.

3. Garbanzo Beans: All beans are good for you, these just happen to be my favorite because they are so versatile. Garbanzos are rich in protein, fiber, iron, magnesium, potassium and zinc.

4. Crispbreads: Great brands are Wasa, Ry Krisp and Ryvita. These are loaded with fiber and often fat-free.

A good source of a natural, healthy glow is a diet rich in whole foods, including plenty of vegetables. Photo from Dreamstime.

5. Wild Salmon: Hmmm ... delicious way to get your Omega-3 fats which is good for heart health. Salmon from the wild contains fewer PCB contaminants. Stay away from farm-raised salmon because they are fed pellets to make them pink.

6. Cacao Beans: These tasty little treats are minimally processed and are a great brain food because they are loaded with antioxidants, flavonoids, catechins and many other brain and body-enhancing elements.

7. Blueberries: AKA brainberries are loaded with antioxidants and vitamins essential for the body.

8. Oatmeal: Please, no instant oatmeal because it's loaded with a lot of junk. The regular variety is a great way to get vitamins, minerals, and cholesterol-lowering fiber in every day.

9. Green Tea: A good alternative to coffee, plus it has been shown to have double the benefit for battling obesity while boosting metabolism with the green tea polyphenols. Remember to go easy on the caffeine if you have adrenal challenges.

10. Avocados: They have good unsaturated fat and helps with reducing overall cholesterol. Also a good source of fiber.

You are probably sitting there and saying, "OK, NYC Healthy Chick, this is great but I don't like to cook, and I eat on the go! How do I make this work for me?"

Connie's Turkey Guacamole Burger is packed with flavor and nutrients. Photo from The Eat Clean Diet.

Agreed, we all live very busy lives and cooking can be a drag, not to mention inconvenient. Remember, you don't have to eat gourmet meals all the time. Apply the KISS principle - Keep It Super Simple. It will take some pre-planning, but I promise it will be totally worth it.

Below are two of my favorites. They are great starter meals that you can make in minutes.

Lemon Tarragon Smoked Salmon Spread (http://www.wholefood.com/recipes/2926) is best paired on a Wasa Cracker with a side of greens. Delicious anytime and portable.

People love, love, love burgers. So give Connie's Turkey Guacamole Burgers from The Eat Clean Diet a try. (http://www.eatcleandiet.com/food_and_recipes/clean_recipe/connie%E2%80%99s_turkey_guacamole_burgers.aspx)

So ... the next time you are heading south and starting to looking like a car crash, have some berries beans leafy greens and green tea.

Valentine’s Day: What’s Food Got to Do With It?

Valentine's Day should not be a big production, but a time for lovers to celebrate their bond by spending good, old-fashioned quality time together. Photo from www.Dreamstime.com.

DEAR READERS: I am Janet Cook aka NYC Healthy Chick. I am also part of a huge mission through the Institute for Integrative Nutrition to create a ripple effect of happier, healthier and more joy-filled people in this world. After a 25-year span of "livin' la vida loca," I finally learned that my core happiness, joy, health, well-being and wealth were in danger. Living my best life ever required my willingness to change, correct and improve myself every day. If I can inspire you twice a month on Wednesdays through my articles on VEVLYN’S PEN to have the courage to take action to change, go outside of your comfort zone or rewrite your "herstory" or "history," then it is job well-done for me as a Certified Holistic Health Coach.

My articles will always be related to nutrition because food is everything – career, relationships, physical, spiritual, and actual nourishment for the body. Keep an Eye Out ... because you never know what I'm going to write about. I'll definitely keep you wondering, fer sure fer sure.

BY JANET COOK

VALENTINE'S Day (aka Saint Valentine’s Day) was originally created to celebrate love and affection between intimate companions. In recent decades, however, it has become increasingly commercialized.

What's on the menu for V-Day? Peruvian Roast Chicken can fill the bill. Photo from Whole Food Markets.

Rather than an occasion on which two people commemorate their regard and passion for each other, Valentine’s Day is celebrated with expensive gifts and dinners that include excessive consumption of alcohol and unhealthy foods, particularly desserts and candies.

With this in mind NYC Healthy Chick suggests 5 Ways to Personalize Your Valentine’s Day – without breaking the bank or overindulging in eats and drinks. Note: If you have kids ask a friend or relative to take them for the night.

1) Stay home for a change. Together, prepare a beautiful light, healthy meal that you both really love or try something a little different. When you overeat or have a meal laden with fat, salt or sugar, the romance factor suffers because you are likely to be too tired to stir up any passion.

Toast the evening with a glass or two of sparkling wine. Photo from Shutterstock.

Try a fish or chicken dish such as Peruvian-Style Roasted Chicken. On the side serve a green leafy vegetable and a grain. http://www.wholefoodsmarket.com/recipes/2510

2) If you plan to drink, share a bottle of Champagne (or sparkling wine). Sparkling wines have fewer calories than most alcoholic beverages and consumed in moderation have a number of health benefits such as brain protection.

3) For dessert try dark-chocolate covered strawberries instead of candies. Sure, the latter come in a big, pretty box but they are just going to go to all the wrong places.

Who needs heart-shaped candy when there are stawberries - covered with dark chocolate. Photo from Whole Food Markets.

4) Agree to just exchange cards. If you must bestow gifts on each other, be creative with ones that both cost little or no money and that support and nurture your relationship. Ideas: "Love Coupons" - be a little naughty. Another is to frame a favorite photograph from a trip or event. Sure to elicit moans of gratitude: a sensual massage with hot oils.

5) Watch a romantic movie while snuggling on the couch and see where things go from there.

Happy Valentine’s Night!