Archive for Greens

Sweet Stuffed Squash

Squashes are all the rage right now because they’re in season and you can find them fresh at your local farmer’s market.  I love fall for all it’s glorious colors, delicious sweet and colorful vegetables, apples and pears, and since it’s been chiller, the fresh greens taste sweeter too. 

Here’s a great recipe for stuffed squash. You can use acorn or delicata or experiment with your favorite. I tend to like these two because they can be cut in half and make a perfect bowl size for stuffing.  Both are very sweet but delicata is the sweetest of the two.  Stuffed Squash Recipe

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Quinoa and Mango Salad w/Lemon Ginger Dressing

Quinoa and Mango Salad

  • 1 cup regular, red or black quinoa, rinsed well in a strainer
  • 2 cups water
  • 2 mangoes
  • 1 large red onion, halved stem to root and slivered
  • 1 can black beans, rinsed and drained
  • 2 cups mesclun greens or your favorite salad greens, spring or baby greens are fine, rinsed and dried
  • 3 tablespoons chopped cilantro
  • 1-2 avocados, halved, pitted and sliced
  • 1 tablespoon olive oil
  • salt and pepper, to taste

Lemony-Ginger Dressing

  • 3-4 teaspoons lemon juice
  • 3-4 tablespoons olive oil
  • 1/2 teaspoon freshly grated ginger (or 1 tsp ground ginger)
  • salt and pepper, to taste
  1. Preheat oven to 400 degrees.
  2. Cook the quinoa: In a saucepan, bring quinoa and water to a boil. Reduce the heat to a simmer, cover, and cook until most or all of the water is absorbed, about 12-15 minutes. The little “tails” should pop free from the grain and it should still be pretty chewy. If any liquid remains, strain the quinoa. I usually add it to a strainer either way and rinse it under cold water to stop the cooking process, then continue to fluff it every so often as I’m preparing the other ingredients.
  3. Toss onion slivers with 1 tablespoon olive oil, salt and pepper. Roast for about 30 minutes or stove top in a frying pan until lightly brown. Remove when they are soft and nicely colored. Let cool.
  4. Pit and dice mangoes. Try to squeeze out some of the juices from the fibrous part surrounding the pit before discarding it – there’s often a lot of juice in that section. Add it to the diced mangoes
  5. Make the dressing: Whisk the olive oil into the lemon juice. Whisk in the ginger and add salt and pepper to taste.
  6. Assemble the salad: Mix the quinoa, mango (and juices), black beans, and cilantro together. Spread the micro greens on a large plate and layer the quinoa mixture over the greens. Top with the roasted onions and the avocado slices. Drizzle the dressing over the salad and serve.

 

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My 3 Day Detox

detox smoothieIt’s day 3 of my Dr. Oz 3-Day Detox and I feel fantastic, completely cleared out and full of energy.

Usually I like to do my 5-7 day Whole Foods Spring Cleanse but this year I thought I’d try something different, a juice fast.  It’s only 3 days-how hard could that be?

 The first day I did not feel so good.  I was having withdrawal symptoms coming off of caffeine and sugar which, for me, manifested in the form of a headache.  I was tired, irritable, depressed and had an overall flu-like feeling. Yuck! My body was detoxing.  I KNOW better and would suggest to anyone who wants to do a cleanse, it is best to wean yourself off of caffeine a few days before going cold turkey.  That way you will avoid major withdrawal symptoms.  I didn’t realize how much caffeine and sugar I actually was ingesting on a daily basis from my multiple cups of green tea and from, I admit, my weakness, which is baked goods and chocolate.  Oh, denial is a beautiful thing, isn’t it?!

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Maine Women

Table Talk: Cleaning out the Closet

joanne

Joanne DiMauro

“We tend to eat the same 20 foods out of habit,” says health coach Joanne DiMauro. “I

encourage people to try new foods.”

Posted: Monday, May 23, 2011 4:04 pm By Joanne Lannin

For most of us, spring cleaning means clearing the clutter from our pantries, garages or closets. But it turns out that our bodies also need a good spring tuneup to clear out a winter’s worth of heavy, comfort foods and to reverse the inevitable creeping in of some unhealthy eating habits.

While most people associate cleansing diets with fasting and unwanted side effects, endured only in an effort to squeeze into your spring wardrobe, South Portland native Joanne DiMauro says spring detox doesn’t have to be an unpleasant experience. And it can lead to healthy, long-term change.

DiMauro, a health coach and fitness instructor who lives in New York City, conducted a 5-7-day spring detox workshop for 13 clients in May. The participants met with DiMauro in person or via teleconference to support each other’s efforts to cleanse the toxins from their systems.

Participants scratched red meat, white flour, dairy products, caffeine, alcohol and sweets from their grocery lists for the week. In the place of these foods, they cooked meals that emphasized raw foods, organic produce and small amounts of chicken and fish.

“Some people have great results with a severe (fasting) cleanse,”says DiMauro. “But it’s so much safer to do a whole foods cleanse.”

DiMauro says the goal of the workshop, which she blogged about on her website, www.JoanneDiMauro.com, is to help her clients understand that our diets should follow the rhythm of the seasons. Eating heavier foods – meats, stews and oils – in winter is natural, she

says, but once spring comes, replacing some of those high-fat, comfort foods with lighter, raw

food choices can help us“clear up the junk” in our lives.

“We tend to eat the same 20 foods out of habit,” says DiMauro. “I encourage people to try new foods, hummus with daikon radishes instead of with crackers, sprouts and dandelion greens, which have high curative qualities.”

DiMauro is a certified holistic health counselor, with an impressive list of certifications from various institutes of health and physical fitness. Her health coaching business, Know Your Body, combines her skills as a nutritional counselor with her personal fitness training.

Still, much of DiMauro’s wisdom on the subject of healthy living comes from her own experience. DiMauro graduated from South Portland High School in 1974 and danced with the local Casco Bay Movers from 1980 to 1986. She moved to New York City and landed a job with the Rockettes, where she worked with the legendary Bob Fosse for three years. During that time, she also performed in several films and TV shows. Once her dancing career ended, she began working in finance, but developed migraines. These symptoms, coupled with the allergies she’d suffered since moving to the city, led her to investigate natural, non-prescription ways to heal and stay healthy.

“I was told by my doctor that I’d need allergy shots for the rest of my life,” says DiMauro. “But a nurse at the front desk gave me a packet of foods to avoid. That’s when I realized there’s so much to preventative health.”

DiMauro started a fitness business and, after earning certification as a holistic health counselor from the Institute for Integrated Nutrition, part of Columbia University, she decided to combine the disciplines and become a wellness lecturer and full-time health coach. Know Your Body, her business, employs a staff of fitness trainers who conduct yoga and fitness classes. DiMauro does all the writing and lecturing with the help of a personal assistant. Her Facebook page has frequent status updates that link her advice with that of such “rock stars” of holistic health as Dr. Andrew Weill and Deepok Chopra.

“I’m so passionate that I want to share it with others,” says DiMauro.

“People want to get healthy and there’s so much information out there. I help them sort through the confusion.”

DiMauro says her spring detox sessions emphasize the abundance of choices people can make as they clear their systems of fats and processed foods. What people like, she says, is the opportunity to experiment with different foods and the chance to get advice on how to come up with a personal plan that fits into their own routines. They also like her flexible, low-key approach to change, and the idea that even some high-fat foods have a place in our diets.

“I personally don’t feel dairy products are necessary for our diet. I try to get people to experiment with getting off dairy (long term),” she says. “But cheese and ice cream are comfort foods. They are better to eat in winter than in the spring.”

DiMauro no longer suffers from allergies or migraines. She credits such lifestyle changes as her yoga practice for relieving her migraines. She attributes her freedom from allergies to dietary changes, such as limiting dairy products to an occasional treat, and only eating pasta occasionally. She also substitutes whole grains for white flour and has exchanged her morning cup of coffee for green tea.

What works for her own health and well-being may not work for everyone, she acknowledges. But clearing out the clutter in your diet, she says, is one way to figure out what works for you.

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Spring Cleaning

springcleaning

Spring Cleaning

 

People like “stuff.” We tend to hold onto it year after year. We save, and eventually stock up on, things we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. There is a saying that goes, “You have to get rid of the old to make way for the new.”  If you are feeling stuck or stagnant in your life, try spring-cleaning. Throw out some of that stuff, say goodbye to your past, and welcome the new energy of your happy, healthy future.

For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our dwellings and our physical bodies. Just as we accumulate “stuff” in the form of outgrown clothes, magazines, rusty bicycles, tools and random keepsakes, so our bodies accumulate old food residues and toxins that need to be cleaned out.

To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going towards digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also lead to improved immune function and better digestion.  If you’d like a guided whole foods based 5-7 day spring detox, check out our Spring Detox and Cleanse, the 4th offering in Know Your Body’s Healthy Life Series.

While you’re cleaning out your body and home, don’t forget to spring clean your heart. Throw away negative thoughts and habits you’ve been harboring that no longer serve you. A clean heart will allow you to receive all the good that awaits you each and every day. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter in.

 

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What to Do About the Flu

dog w fluWith all the media hype over the flu outbreak this year, it’s enough to send anyone in a panic running for the hills or else caving in and getting a flu shot.  I don’t recommend doing either but a better way to deal with winter colds and the dreaded flu is to boost your immune system naturally. Ok, sounds good, you say, you probably hear it all the time, but how the heck do we do that?

I am a firm believer in healing your body with whole foods and healthy lifestyle practices and using the occasional homeopathic or herbal remedy to get you through the tough times. First of all, eating nutrient rich foods is a great way to keep healthy and boost your immune system naturally. More than 200 viruses can cause cold symptoms. That’s alot of bugs and healthy winter eating can boost your immune system to ward off illness. So I’ll start with food-here’s a few top  immune boosters:  Read More→

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Go Green and Get off the Joe-Important Reasons to Drink Green or White Tea

Green and white tea are available in a range of varieties and have many health benefits. Some benefits are:

  1. High in antioxidants, which can promote stronger bones, lower cholesterol levels, and lower rates of heart disease and some types of cancer.
  2. A good source of EGCG, a polyphenol that may help to reduce inflammation, lower cholesterol, prevent cancer, and boost the immune system.
  3. Antibacterial – a 2010 study from Egypt suggests that drinking green tea enhances the effects of antibiotics, even against drug-resistant bacteria and “superbugs.”
  4. They are energy boosters, low in caffeine yet high in polyphenols which also can help eliminate seasonal allergies.
  5. Green tea can prevent blood glucose spikes after eating. Green Tea and Blood Glucose
  6. White tea may promote weight loss by inhibiting accumulation of fat in cells and stimulating fat burning activity. White Tea and Fat Cells
  7. Green tea generates new brain cells linked to improved memory and spatial learning and builds stronger bones. Green Tea and Memory

Introduce yourself to the healing powers of these teas by substituting a cup of green or white tea for a cup of coffee, and you will soon be enjoying the health benefits of this delicious beverage!

Eck you say, it tastes like grass. Not so! There are a plethora of delicious green teas out there!  Explore and experiment w/different ones and before you know it you will become a connoisseur of teas. Make sure you read the labels and be on the lookout for additives or enhanced “flavorings” which is code word for chemicals.

One of my favorites is Ban-cha, a great tasting toasted green tea.  Choice and Yogi brand teas are a few “clean” tea brands that you can usually find in your local Whole Foods.  They have no additives such as artificial sweeteners or flavorings. Joanne DiMauro website

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Health Tip of the Day

The National Cancer Institute recommends at least 20 to 30 grams of fiber daily.

Fiber has been shown to prevent some forms of cancer.  Fiber promotes healthy regular bowel movements and moves food quickly through the digestive tract to minimize the time that potential carcinogens are in the intestines.

The easiest way to get fiber in your daily diet is to eat fruit and vegetables (not juicing-it eliminates the fiber), eat beans and whole grains (i.e. brown rice, barley, oatmeal (but not instant oatmeal), popcorn (but not movie theatre popcorn!) The rule of thumb concerning whole grains: the longer the cooking time the more fiber they contain.

If you love your fresh juices but want to hold onto the fiber, all you need to do is make them in a regular blender.  Cut up greens, fruit and veggies into small chunks and put them in blender with some water and ice cubes. Certain fruits like bananas or avocados will make your juice drink thicker.  Here’s a quick demo of how to make a kale and fruit smoothie.

Green vegetable/fruit smoothie

JoanneDiMauro.com

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My Spring Detox Experience

Hi all you spring detoxers! Well I’m finally getting down to writing about my spring detox experience. It was pretty powerful, I have to say. I did find it much easier than my winter detox and although I eat pretty healthy in general, eliminating certain foods required of this cleanse and adding the seasonal ones in made a huge difference in how I feel; cleared out, more energized and my minor chronic health issues resolved!

The toughest part for me was getting off of the refined sweets, the bready things that I love. Man, we live in NYC-the finest bakeries and boulangeries on every street corner! Tough to resist! And although the detox was for a suggested 5-7 days, I figured if I could do it for that amount of time, why not try it for 10-14 days? I ended up doing it for 12 days w/one day “cheating” in the middle because I attended a wedding and I HAD to eat dessert and have a glass of champagne there!

I did experience some “sugar withdrawal symptoms” the first few days on the detox. I felt cranky and edgy –in need of my sweet fix (the stuff is like heroin!) but once I got thru the first 3 days I felt pretty good and my sweet cravings diminished. I satisfied them, by going for sweet vegetables (sweet potatoes, beets seem to do the trick for me), and I discovered organic dates as my go-to sweetie when I just couldn’t make it thru the nite w/o a little somethin! They completely satisfied my sweet tooth, just eating 2-3 of them and I felt satiated. It’s the creamy, gooey texture that does it for me. Kind of like a Godiva chocolate truffle but much healthier! I now have a supply on hand in the house for when the cravings hit. And the good thing is they don’t call to me all day long like chocolate in the house does. They’re just there when I need them. I’m so glad I got my dates!

Greens, greens and more greens! I was eating and drinking greens and sprouts til the cows came home and pooping green too (sorry for the graphic description), but really felt cleared and cleaned out and I KNOW my liver is thanking me. I lost a few lbs especially around the belly-that bloated fluff weight feeling-GONE! And allergies-no post nasal drip, no sinus congestion-getting off of sugar, dairy, processed wheat and alcohol and drinking green tea really eliminates my seasonal allergy symptoms.

I had a few epiphanies too. I noticed when I was feeling “flat,” bored or let down, I immediately wanted something sweet (or an alcoholic drink!) I see how I use sugar, desserts or alcohol to “feed my hungry heart.” Going for those “yin” like food substances is more of a habit and a desire to make me feel light and happy.

I can’t say enough about being off of refined sugars and how it affected my moods in a good way! One day, it was pouring rain out and I was heading into a crowded express subway stop, w/everyone trying to cram into the stairwell at the same time-like we pushy New Yorkers can do, umbrellas going every which way, and I actually caught myself smiling! I thought “easy does it-no worries, no hurry.” I was practicing daily meditations during the detox as well, and like they always tell me, it’s the subtle differences that meditation can make in our life. Definitely had a few moments of being “in the gap.”

And if you consider how we are all a microcosm of the world, it was ironic that as I was detoxing the toxins out of my body/mind and spirit last week, at the same time, the world was cleansed of a toxic energy in the form of Osama Bin Laden. Coincidental, maybe…

I discovered that if I have the healthy foods and snacks accessible, like carrots, celery, daikon radish, jicama already cut up and in the front of the fridge where I can see them, I will grab those, w/a little hummus, instead of something that’s not so healthy when I’m hungry and in a hurry. And I feel completely satisfied and nourished by eating them. Eating is all about creating new healthy habits in place of old not so healthy ones. As Melody Beattie says, “it takes 21 times to repeat something before it becomes a new habit.”

I know I have created some new eating habits but I can’t say I will quit refined sugars completely. A girl’s gotta have her chocolate cake once in awhile! I did notice once I was “clean,” and I ate something refined again, I got an instant headache! Yuck! This stuff is toxic to my body! At the very least, I’m trying to practice one of Michael Pollen’s “Food Rules”-snacks and sweets only on days that begin w/S.”

If you’re kicking yourself for missing our spring detox and you want to lose that bloat/fluff weight and be ready to fit into your summer bikini, it’s not too late. You can get access to the same exact information we covered in both the teleclass and the LIVE workshop! Our latest product offering is the actual teleclass recording where I guide you thru a simple whole food based, 5-7 day spring cleanse. You also receive the e-book, which is a complete transcript of the call, as well as all of the handouts from the class! CLICK HERE TO ORDER: Spring Detox and Cleanse

For more information, detox articles, recipes, comments from the detoxers, go to: www.JoanneDiMauro.com

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How to Make a Green Smoothie

It’s spring and because this is the season for greens, an easy way to get them into your diet is in the form of a smoothie.  No need to buy an expensive fancy juicer because you can make one in a regular ole blender.  Here’s a video and a recipe to show you exactly how to make one in less than 2 minutes.

Spring Recipe: Green Smoothie
1 cut up collard green leaf, stem and all
½ banana
½ cut up apple
4 ice cubes (if you like it cold like I do)
¾-1 cup water

Throw all ingredients into the blender and blend til smooth.

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