Food! (Part 4/6)

Berries, and Kiwis, and Bananas…oh my!

Today’s topic?

Fruit!

Fruit is such and important part of our diet as it provides necessary vitamins and natural sugars good for energy and fighting off illness.

Let’s start at a very popular topic these days…

Organic vs. Not

First, what does “organic” mean?  If a food is organic, that means that is was raised, processed, or grown using natural pesticides and fertilizers rather than synthetic ones.  Organic food also does not contain genetically modified organisms.  This is why organic food is usually smaller and doesn’t “look” as good as other food.  (It tastes better though!) 

Organic is like the difference of growing flowers versus store bought flowers.  Although equally beautiful, have you noticed that home-grown flowers smell better and last longer…?  (This is just an illustration, not a comment about “organic flowers.” ;-) )

“But organic food is more expensive!” you claim!  Yes…it is. 

Here is the rule of thumb if you are interested in not always buying organic fruit:  

If the fruit has an absorbent skin, buy it organic, as the fruit has actually absorbed the toxins.

For example, ALWAYS buy organic blueberries, but you don’t have  to buy organic bananas.  A good rule of thumb is asking yourself, “do I eat the skin?”  (Now, if you are like me, you don’t care for some apple skins, but most people eat the skin…I think you get my point…)  So, do you eat the skin of a pineapple?  Haha, no.  Do you eat the skin of a strawberry?  Yes!  So, buy organic strawberries, but you don’t have to buy organic pineapple.  The same rule applies to vegetables. 

So what fruits to eat?

You want fruits that are high in healthy vitamins and minerals.  We are looking for anti-oxidant power and Vitamin C!

Here are my favorites!

Blueberries

Strawberries

Kiwis

Cranberries

Bananas

Did you notice that oranges and other high citrus fruits are not on my list?  That is because the other fruits have just as much, if not more, amounts of Vitamin C among other helpful nutrients.

Also, citrus tends to be harsh on skin.  So if you have a tendency for acne, try to minimize your citrus intake.  BUT DON”T SKIP OUT ON FRUIT!

Wonderful ways to enjoy your fruit!

-The fruits I mentioned above (aside from bananas) tend to be a bit sour.  Use some yogurt or a light sprinkle of brown sugar.

-Toss some on your morning cereal, oatmeal, granola, etc.!

-Jazz up any green salad with cut up berries, apples, pears, or mandarin oranges!

Thanks for reading and keep sending me your recipes!  I’m collecting so many wonderful ideas for the last blog in this series!

Food! (Part 3/6)

Quick and Healthy Chicken Fingers

From my kitchen!

I would like to dedicate this recipe to a lovely dancer I know whose favorite food is chicken nuggets.

Here is a healthy and quick way to make chicken nuggets/fingers at home!

Ingredients

(Serves 4)

-2 chicken breasts (Yes you can make this even quicker by buying chicken already cut to the finger or nugget size you want; however, those pieces tend to consistently have more fat in them...not fun.)

-1 cup of milk

-1 egg

-1-2 cups of bread crumbs (I like Progresso’s Italian Style Bread Crumbs.  You can of course make your own bread crumbs, but the title of this recipe is “Quick.”)

-1 tsp of olive oil

Directions (Pics are below)

-Preheat oven to 350˚

-Take a large baking sheet and cover with aluminum foil. 

-Spread the olive oil onto the foil to prevent the chicken from sticking.  (You can use other products to do this, but I think olive oil is healthier than lard. ;-) )

-Get a small bowl and combine the milk and egg.  Whip with fork until mixed.

-Pour 1 cup of breadcrumbs onto a dry cutting board.  (You may need the other cup of breadcrumbs depending on how many chicken pieces you have, but 1 cup at a time is very manageable.) 

-Wash and cut the chicken breasts into desired size/shape.  This would be where you determine if you want fingers or nuggets.  (You can actually make baked chicken parmesan this way as well by slicing the chicken breasts in half lengthwise making them half as thick as they were before.)

-Use a fork and dip each chicken piece into the breadcrumbs covering them completely.

-Take the same chicken piece and dip it into the egg and milk mixture.

-Finally dip the chicken piece into the breadcrumbs (coating them a second time).

-Place on baking sheet.

-Repeat until all the chicken pieces are done.

 

 

-For moist chicken cover the chicken with aluminum foil. Making a pouch.

-For crispier chicken cook uncovered.

-My favorite way to cook them is to make the pouch for the first 15 minutes and then cook them uncovered for 5 minutes.

-Bake for 20 minutes.  WARNING!!!  Every oven is different so start cooking at about 12-15 minutes and check to see how they are doing.  No one likes dry chicken!  (Note: Chicken is cooked when the inside is an opaque light beige color rather than pink.)

Voilà! 

Please send me or post recipes that you think we would all enjoy!  My last blog in this series will feature recipes from all of you!

Food! (Part 2/6)

Snacks!

So the sound of the word “snack” probably makes you think of unhealthy indulgences; however, for a dancer, snacks are an important part of a workday.  Eating smaller meals more frequently throughout the day not only helps to sustain energy, but also helps control weight and prevent those unhealthy cravings.

Let me start by defining the word snack, as it should be used.

Snack [snak] n – Small portion of healthy food eaten between larger meals to sustain energy, focus, and overall health.

This definition obviously does not include chips, candy, etc.  These foods may give an initial jump-start, but any benefit they may provide is fleeting, not to mention fattening.

So what to snack on?  

Light proteins, natural sugars, and healthy carbohydrates. 

Some Snack Ideas for You:

-Making your own trail mix can be really fun with nuts and dried fruits. 

-Bananas!  I especially like bananas because not only do they contain iron, potassium, fiber, etc. etc. (so many nutritional benefits) but you can also eat it with dirty hands.  (Ok stay with me on this...you just got out of class dancing on the floor and have a few minutes before your next class.  You can peel and eat a banana without ever touching it.  Bonus!)

-Peanut butter sandwich on whole wheat bread.  (Trader Joe’s has my favorite whole wheat bread!  It actually tastes like bread and has a hint of honey.  Oftentimes whole wheat can taste like whole cardboard.  They also have peanut butter that is made entirely of peanuts.  It tastes better and is healthier!)

Special Snack recipe from Lyndell’s Kitchen

Quick Homemade Hummus!

Ok my hummus is made from garbanzo beans, tahini sauce, lemon, and garlic...

Health benefits:

Garbanzo Beans: Contains zinc, protein, and fiber.  Low in fat and is a healthy source of carbohydrates, which helps to regulate sugar levels in your body. 

Tahini Sauce: (Ground Sesame Seeds) Again low in fat and high in protein and contain omega-3 (essential fatty acids we get from our diets that are mostly found in fish, which makes this a lovely vegetarian/vegan option.  Good for the immune system and cell growth), and manganese (helps with digestion and bone growth).

Lemon: Citrus helps inflammation (for sore muscles and injuries).  Lemons also contain Vitamin A and C and potassium.

Garlic:  Aside from keeping away vampires, it also helps with inflammation and is rich in antioxidants, which will keep you healthy.  (If you are worried about bad breath, just share with others!)

Ingredients 

(6 servings)

-2 cups of garbanzo beans drained

-1/3 cup of tahini sauce (I like the one from Trader Joe’s.  You can of course make your own tahini sauce, but then this recipe would lose its title “quick”.)

-1/4 cup of lemon juice (you can buy the juice or squeeze the lemons yourself.  It’ll take about 2-3 lemons.)

-2 cloves of garlic halved

-salt to taste

-If you would like to be fancy, cut some lemon slices and save a few whole beans for garnish (see pic above).

Directions

Combine all ingredients, except the salt, into a food processor or blender.  I use my Ninja!  (Note: whenever I talk about the Ninja, I say, “My Ninja” in an upper register, operatic tone, complete with jazz hands.  I love my Ninja!  Awesome Christmas gift from my uncle last year.  It is super easy to use and clean.  I highly recommend the investment!)

Blend until somewhat smooth.  I personally like it a little chunkier rather than pasty, but it’s up to you.  Taste the hummus and add salt if you wish.

Serve and eat with bread, assorted vegetables, cheese…anything!  Our favorite is Trader Joe’s (there is a trend here) whole wheat Naan bread.  It is like pita bread, but softer. 

Enjoy!!

Food! (Part 1/6)

Ok...don’t cringe dancers, we are talking about food today!!!


You can’t deny it, food is vital to our survival and as dancers, we have to eat correctly!

A healthy lifestyle is very important to me so I want to take these next 6 blog entries to discuss this with all of you!  Please share your thoughts, feelings, and especially recipes!

I should be upfront with you about a few of my beliefs when it comes to food before you read on.

1. People should eat.  (A concept unfortunately lost on some.)

2. Moderation not “dieting” is the only permanent, healthy solution.

3. Everyone knows his/her body and what is good for him/her.  Meaning vegetinarianism, veganism, or carnivorism (these words are all online, I promise…that may not make them legitimate, but they work for this point) are great choices for some individuals as long as they are practiced in the healthiest manner.

4. I like to eat!  

Side warning...I practice carnivorism...(Sorry to my vegetarian/vegan friends) but I promise there will be information for everyone in this blog series! 

So with that said, let’s start with... 

Protein!!

We HAVE to eat protein (notice I didn't say meat...I said protein)!  Why?  Here’s a little “taste” for you.  ;-)  Protein helps to repair muscles, keep bones strong, and strengthen your immune system.  (Those reasons should be enough for dancers to jump on the protein wagon!)

Now, as a dancer, how should I eat protein?  Consistently, in small amounts, throughout your day.  (Ok the “small amounts” is for you meat eaters…meaning a rack of ribs…not so much.)

Note for meat eaters:  Plan your protein eating based on your day.  Start with lean proteins in the morning and afternoon.  Save the less lean meats for after you are done practicing.  (Now if practice gets out late, stay with lean meats.)  Lean meats are easier to digest, therefore are healthier on your body especially if your body is working hard to dance.  So what’s lean?  (Of course protein that’s not "meat"... dairy products, nuts, beans, etc.) Eggs, chicken, and fish.  Meats like beef are harder for our bodies to digest...so save the hamburger for after practice.  ;-)

So let’s start with a recipe we all can enjoy!!

The beautiful chef for the blog “Perfectly Tart” made a few “dancer friendly” recipes for us!

Here is her Quinoa Salad!  Light, protein-packed, tasty, and veggie-friendly!

Enjoy!