Mama's Healing Chicken Soup

Anytime I begin to feel achy, stuffy or scratchy, I immediately wish I was with my mom. And don't we all! Mostly it's because her soft, familiar touch and warm voice instantly makes me feel whole. But also, it's because her delicious cooking would always bring relief to my body. I've adapted her chicken soup recipe a bit and added some new veggies but the best part about this magical broth is that it's impossible to screw up. Good when you're feeling homesick or whenever. Make sure you add lots of her secret ingredient <3

Ingredients
1 large pot
1/2 kosher chicken, skin removed
1 bunch fresh dill
1 bunch fresh parsley
2 medium yellow onions, peeled and cut in 1/2
4 cloves garlic, peeled
4 large carrots, peeled and cut into large chunks
2 large parsnips, peeled and cut into large chunks
4 large stalks celery
1 tsp sea salt
1 tbsp extra virgin olive oil
Lots of LOVE

Cooking Instructions
Add chicken to pot and fill with water, about halfway
Bring water to boil and add rest of ingredients
If there is room, add more water

Turn heat to medium-low and cook for 1-2 hrs, until veggies are soft and chicken is cooked through
Turn heat down to low and cook additional 30 mins for more flavorful broth
Allow soup to cool and season with salt to taste
Yummy with brown rice, couscous or rice noodles

Serve and heal.

xo
Saranna

Glorious Greens Recipe: Kale, Onion and Mushroom “Fried Quinoa”

Happy New Year! I cooked blissfully and often during my two-week break from office life and took lots of pictures to share with you! I’ve received requests from friends and clients alike to help them whip up simple and healthy recipes, which is the only way I like it.

First up: one of my favorite dishes to make for dinner. Why? Obvi b/c it’s quick and simple and doesn’t take too much effort after a 12-hr workday, but also b/c it’s packed with leafy greens, fiber-rich quinoa and the magical disease-fighting combo of onions and mushroom.

If kale isn’t your jam or you haven’t decided if you like quinoa yet, you can easily swap in baby spinach and brown rice or any other green/grain combo that you prefer. But this is my fave hands down.

Ingredients

1 bunch kale, stems removed OR 1 bag kale, leaves sliced into strips

1 sweet onion, diced

1 tbs minced garlic OR 3-4 garlic cloves, sliced

1 package button mushrooms, sliced

1-2 tbs extra virgin olive oil (it should cover the bottom of the pan when heated)

1 tbs sesame oil or to taste

2-3 tbs soy sauce or to taste

1 pinch sea salt or Himalayan pink salt

1 ½ cups uncooked quinoa

1 tbs ghee or unsalted organic butter

3 cups water

Optional add-ins

Hummus: I like garlic or red pepper varieties

Authentic Greek feta cheese made from sheep/goat milk

1 avocado

Gomasio seasoning

Cooking Instructions

1. Place quinoa in a small colander and rinse under cold water, then add to a medium pot

2. Fill pot with 3 cups water and ghee or butter

3. Bring to boil on high flame and cook uncovered for 5 mins

4. Turn off flame, cover and let steam for 15 mins. Quinoa should be slightly translucent when done. Set aside

5. In a large pan, heat olive oil until hot on medium flame and add onions and garlic

6. Sauté until onions begin to soften, then add mushrooms cook until onions are caramelized and mushrooms are soft (mushrooms not pictured)

7. Add kale and cover sauté; adjust heat to medium-low flame

8. Let steam for 5-8 minutes, mixing often. Kale should be wilted and soft by the end.

9. Turn flame to low and add quinoa, then season with salt, sesame oil and soy sauce. Mix on low heat for an additional 2 minutes, then remove from flame

10. Optional add-ins: I like to mix in slices of avocado and feta and serve with hummus on the side for extra flavor and protein, then sprinkle with gomasio

Chew and enjoy!

xo Saranna

Fall Recipe: Harvest Minestrone Soup with Quinoa and Kale

On Sunday night I tested out a recipe submitted by Chef Silvia Bianco on one of my favorite wellness sites MindBodyGreen and it was completely delicious. It was also a simple, quick and painless cooking process, three things I value in a recipe. All you're going to need is a big pot, a knife and cutting board to create this masterpiece.

I made a few slight adjustments to the recipe in order to make it mine: I added parsnip and butternut squash plus a little chili powder for some extra spice. You can also substitute low-sodium chicken broth instead of water to turn this into a spicy chicken veggie soup. Ingredients, instructions and pics of my progress below. Enjoy!

Ingredients (Veggies should be chopped into small chunks for the fastest cooking time - think popcorn-sized pieces)

• 1 sweet onion
• 2 celery stalks
• 3 carrots
• 2 tablespoons olive oil (it should cover the bottom of the pot, if not add more)
• 2 cloves garlic - finely chopped
• 2 cups fresh zucchini
• 2 cups green beans - cut in 1 inch pieces
• 1 bell pepper
• 1 28-oz can crushed or diced tomatoes
• 7 cups of water (to start)
• 1 15-oz can of cannellini beans
• 1 15-oz can of chickpeas
• 1 cup uncooked quinoa - rinse first 
• 2 cups kale - stems removed
• 1 teaspoon turmeric
• Pinch of red pepper flakes
• Salt and pepper to taste

Cooking Instructions

1. Place pot on stove with olive oil, carrots, onion and celery on medium heat. Saute mixture until softened (fork should easily pierce carrots.

2. Add garlic and red pepper flakes and cook for about 1 minute and until garlic begins to color

3. Add the parsnip, squash, bell peppers, zucchini and green beans with turmeric, salt and pepper. Stir and cook for about 5 minutes.

4. Add tomatoes and water (or chicken broth), raise heat to high and bring to boil.

Lower heat to medium/low and allow soup to gently boil uncovered for 20 minutes.

5. Add quinoa and cover for 15 minutes.
6. Remove cover, add kale, beans and more water if needed. Bring back to boil and cook for another 5 minutes or unti veggies have reached desired softness.

7. Season to taste: I use turmeric, chili powder, salt, pepper and garlic powder.

Serve and enjoy!

xo Saranna

*Source: http://www.mindbodygreen.com/0-11146/harvest-minestrone-with-quinoa-kale.html

My Weight Loss Game-changers

A few years ago, I lost 17 lbs. It was a gradual change and it look me 2 years to complete. It was also the first time that I had ever been successful at losing so much weight and transforming my body. And for the first time ever, it stayed off.

A lot of people have asked me to provide tips on how to lose weight since I have been so successful. So here goes.

Game-changer #1: I changed my perspective from skinny to healthy.

This was the MOST important thing I did to lose weight and keep it off. It was helpful that I was approaching the end of my 20’s and was hyper aware of my mortality. I started to pay attention to what I was putting into my body and slowly eliminated processed foods, dairy and meat (my choice, not for everyone), and white carbs such as bread and pasta from my regular diet. It was MUCH easier to stay on track when my motivation came from a greater place than just wanting to be thin.

Game-changer #2: I stopped looking for a means to an end.

  

For most of my adult life, I have been dieting. I tried everything: low carb, low fat, high protein, no carb, diet pills, diet shakes etc etc etc. In order to keep the weight off, I made a simple and extremely effective adjustment to my strategy.

There is no shortcut to long term weight loss. Before I embraced this truth, my plan was to stick to whatever rigid diet I was testing until I reached my goal and could go back to eating whatever. I was hungry, miserable, nutritionally deficient and surprise: not losing any weight.

So I stopped dieting and started exploring my relationship with food. I began to learn about what was healthy and where my cravings came from. I made fresh, whole food the staples of my diet and suddenly something I craved. And the weight fell off slowly...and it stayed off.

Game-changer #3: I found exercise I loved and do it often.

I suspect that for most of you exercise is a chore that forces you to wake up early or miss Happy Hour. I used to feel this way also. But movement is one of the best things you can do for your body...and your spirit. It helps with circulation, digestion and other bodily functions. It helps you feel confident, exhilarated and alive. It makes you look lean, sexy and strong.

I enjoy the intensity of a gym workout, but that isn’t for everyone. Take a moment to think about what options you have. What activities do you currently enjoy doing? Can you team up with friends for a team sport or workout session? Have you always wanted to try yoga/zumba/spin etc? Can you walk to/from work or park further away from your office?

Find a way to make movement a part of your weekly routine starting today. Get comfortable with this routine over the next month, make it second nature. Then build upon it for another month, and then another.

Game-changer #4: I expanded my horizons and created a new outlook.

If you’re out of shape, overweight, sick all the time, tired all the time, sad all the time, it’s time for a change. For me, that change meant exploring alternative options to what I had been already doing. It also meant challenging my current views on health, fitness, work, relationships etc. in order to get to where I am now.

If you don’t know where to start, look for a person in your life that has it together and explore their views, habits and sources of information. Is there something they do that is appealing but you’re nervous about making the leap? Perfect, do it. Try new things, challenge yourself, push your boundaries. You may find out things about yourself that you never knew before (and that are oh so 

Game-changer #5: I focused on healing of mind and spirit.

Emotional balance is key to good health. Stress triggers increased levels of cortisol in your body. Chronic stress and frequently high levels of cortisol can cause a whole slew of issues including high blood pressure, lowered immunity and most importantly for this topic, increased abdominal fat.

Stress can also weaken your resolve to take care of yourself. It can trigger cravings for foods that you feel will fill the void in your psyche that is distressed. You are crash dieting, overeating, over indulging etc. because your body is desperately trying to counterbalance your unhappiness.

In other words, you aren’t unhappy because you are overweight, you are overweight because you are unhappy. It may take a lot of courage to address this truth and access the underlying issues. But you’re worth it, right?!

Thanks for stopping by as always! If you have any questions leave it in the comments section :) Have a beautiful day.

Xo Saranna

Feeling Awesome, All The Time

Do you like feeling awesome? Yep, me too. So in order to feel awesome all week long, start with these simple tips:

Feel Awesome Tip #1: Find something to look forward to.

I always dread the beginning of a long week, especially when it’s really crazy at work. In order to get through a tough day, I look for the silver lining. Here are some questions to ask yourself:

- Is there an activity coming up today that I really enjoy doing?

- Who will I see today that I really enjoy being with?

- Can I look forward to the completion of a large or difficult project?

- What other professional or personal accomplishments will I conquer today?

Feel Awesome Tip #2: Start your day off right.

Work out. Have a fabulous breakfast. Enjoy the blue sky against a backdrop of skyscrapers. Tell a complete stranger that their outfit is adorbs. Whatever your feel-good regimen is, take time each morning to stop and smell those metaphorical roses.

Feel Awesome Tip #3: Tell someone why they’re awesome.

I recently attended a work event where a few people came over to share that I had made a positive impact on their lives. Do you know how amazing that was? So amazing that I’m telling you about it one week later and still getting that feel-good glow. I doubt that the compliment-givers are feeling too bad about it either.

So, take some time to thank someone in your life for making a positive impact. It could be as small as the security person who always greets you with a smile and makes your morning. It could be your team at work who supports you and always has your back. Or maybe it’s your mother for always believing in you and loving you no matter what.

Feel Awesome Tip #4: Fall off the deep end, then get back right up.

I made a big decision recently and was having trouble processing it. And I really wanted some comfort food to help wash it all down easier. So I had it: veggie pizza and eggplant rollatini with strawberry ice cream (yummm). And the next day I returned to my feel-good attitude and normal eating habits with no remorse over dinner.

Do you beat yourself up every time you eat poorly, act poorly, do anything less than you know you’re capable of? Loving you means giving yourself some slack. It happens, we’re all human and we have a lot going on at any given time.

Being bad does not MAKE you bad. Remember: it’s what you do MOST of the time, not SOME of the time, that makes all the difference. So pick yourself back up beautiful, and be the amazing individual we all know you are. And eat some kale while you’re at it.

Feel Awesome Tip #5: Reach for the silver lining, it’s always there.

I get told all the time that I’m very optimistic. Like it’s a bad thing! Look, life is hard. Sometimes it can feel really unfair. But it’s also exciting, beautiful and magical.

My advice to you is to spin the hardest moments of your life into something wonderful. From break-ups to lay-offs to illness, there is the opportunity to LEARN about yourself and others, CREATE new ways of thinking, feeling and relating, and GROW into an even better version of yourself. That’s what I did, my friends. It’s how I got to writing these posts.

If you’re still having a hard time finding the silver lining, give me a shout. I’ll sprinkle some unicorn dust on you ;-)

Xo Saranna

A lesson in nutrition: Macronutrients and Micronutrients

I’ve been learning a TON over the past year about nutrition and it has changed my life in so many ways! For one, I now understand the part that food plays in my health at a much more scientific level and I’m going to share some of this knowledge with you now. I think it’s really important for you to not only understand HOW to eat to maximize your health, but WHY you’re doing it.

Lesson #1: What is a macronutrient?

Macronutrients are foods we consume in the largest quantities within our diet: Protein, Fat, and Carbohydrates. These nutrients provide our bodies energy and aid in daily growth, metabolism and other important bodily functions.

PROTEIN: Protein is comprised of chains of amino acids, there are 20 amino acids total. All must be present for our bodies to build, maintain and repair itself.

Foods that contain all 20 amino acids are considered complete proteins such as eggs, meat and dairy.

Foods that contain some but not all amino acids are considered incomplete proteins such as green plants, nuts, beans and grains. However, you can still obtain all 20 amino acids by combining incomplete proteins together in your diet.

FAT: Although it gets a bad rep, fat is essential to your body’s ability to build body tissue and cells, and aids absorption of certain nutrients. There are good fats and bad fats.

Good fats: Monounsaturated and Polyunsaturated fats that can be found in avocados, nuts and olive oil (to name a few).

Bad fats: Saturated and Trans fats that can be found in meat and processed foods.

CARBOHYDRATES: Our body’s main source of fuel, carbs are broken down and enter the bloodstream as glucose.

Simple carbs provide the quickest source of energy but it is short-lived. They include the various forms of sugar, such as white/brown sugar, dairy and fruit sugar.

Complex carbs take longer to convert into energy and are long-lasting . They are found in vegetables and whole grains such as brown rice.

Lesson #2: What is a micronutrient?

Micronutrients are vitamins and minerals such as vitamins C, A, D, E, K and sodium, zinc, iodine, fluoride, selenium, copper that are required by our bodies for proper system functioning. They are called micronutrients because we only need a tiny amount to stay healthy.

Some of the important functions of micronutrients include bone formation, heart rate regulation and turning blood glucose conversion into energy. They are also important for weight loss.

Micronutrients are available in supplement pill form but occur naturally in fresh produce such as leafy greens, veggies and fruits, which are my recommended source. As you read my blog, you will notice that I refer to food’s macronutrient and micronutrient values frequently.

In 2009, Whole Foods partnered with nutrition expert Dr. Joel Fuhrman to develop the ANDI score (Aggregate Nutrient Density Index). The ANDI score provides a measurement of the nutrient density of a food on a scale from 1 to 1000 for easy shopping and is found here:

http://www.wholefoodsmarket.com/healthy-eating/health-starts-here/resources-and-tools/top-ten-andi-scores

NOTE: If you feel that you may be deficient in any of these nutrients, please consult your health care professional before adding any supplement regimen

I hope this has been helpful! If you have any questions about the information I have provided or want further guidance on how to enhance your meals, please leave me a note in the comments section or email me at snposman@gmail.com.

Xo Saranna

The Great Juice vs. Blend Debate

When it comes to health and nutrition, there are so many conflicting recommendations out there. Even I sometimes find it daunting to navigate. So let’s go ahead and conquer one of the hottest topics around right now: Juicing versus Blending.

Look, the net net is that either option is awesome and amazing for your body as long as you are putting the right ingredients in there (fresh fruits, veggies and superfoods). What I’m going to take you through now are the differences between the two so that you can choose the option that’s best for your lifestyle. Because hey, we all deserve a little special treatment right!?

And if you’re still not sure how to proceed...my POV on both options are included.

Smoothies are a fantastic meal replacement if you need to fuel up on the run. They’re also a very versatile treat: you can use for a post-workout recovery, to start your day right with a breakfast shake, sip as a healthy dessert alternative, and to increase your fresh produce intake if you aren’t a regular consumer of fruits and vegetables. They’re also a great way to ensure that you’re getting enough fiber, which happens to be the material that binds all fruits and vegetables together. Fiber is also vital for keeping everything, ahem, running along smoothly in the bathroom.

MY POV: If you aren’t a regular consumer of fresh produce, then this is the option for you.

If you’re a new blender and not too keen on the idea of drinking your greens, then the below recipe is perfect for you. Start slow with the amount of greens you add, then increase as you become more accustomed to the taste. You can also add protein powder and nut butters or replace the almond milk with yogurt, kefir or coconut water depending on preference. Use my recipe as a baseline, then swap out ingredients until you find the perfect smoothie for your needs.

Saranna’s Morning Delight

1 cup unsweetened or vanilla almond milk

1 handful of frozen blueberries

1 piece large frozen strawberry

½ frozen banana

1 handful fresh baby spinach

1 TBSP dried Goji berries

1 TBSP Chia Seeds

Combine ingredients in high powered blender and mix until fully blended. Serve and enjoy immediately.

Fresh Pressed Juices made from raw fruits and vegetables are delicious shots of micronutrients that are essential for helping your body “machine” operate smoothly. During the juicing process the fiber and other rough materials are removed. Because your body doesn’t need to spend any time digesting, it can use the vitamins and nutrients immediately to refuel on energy, battle illness, detox from a crazy weekend etc. Green juice will help battle that post-weekend brain fog, increase your energy levels, balance your mood, and make your skin glow like you would not believe.

MY POV: If you already have a relatively healthy diet and regularly consume fresh produce, this is a great way to supplement your diet.

My juicer has been running non-stop with the below recipe taken off of Joe Cross’ website, star of the documentary “Fat, Sick and Nearly Dead”. Again, if this is too much green for you, start with mostly fruit and sneak in greens gradually. I would recommend carrot-apple-ginger over ice as a starter.

Joe Cross’ Morning Glory (http://www.rebootwithjoe.com/)

4 – 5 large kale leaves

1 large handful of spinach

3 romaine leaves

1 cucumber

3 celery stalks

1 green apple (increase to 1 1/2 if the taste of green is too much for you)

1 lemon, peeled

1 knuckle fresh ginger (my addition, good with or without)

2 large carrots (also my addition, great for adding sweetness)

You can also request this “Cup of Joe” at your neighborhood juicery,  and head to Whole Foods or Starbucks to pick up a freshly bottled version in the refrigerator section.

Cheers, gorgeous.

Xo Saranna