7 Foods to Eat Right Now

If you want to start eating for your health but are not sure where to start, I have you covered in this post. Below is a list of a few of my favorite foods with tons of health benefits. I’ll break it down for you: why they’re good for you and a few ways you can starting eating them right now.

1) Avocado

Avocados are packed with nutrients including vitamins A, C, E, K and B6. They’re a great source of potassium, omega 3 “healthy” fats and are a complete protein.

This green fruit is good for lowering blood sugar, preventing heart disease and anti-aging. But the best part is that it is a nutrient booster: by eating avocado with other foods, you can improve your absorption of their nutrients by up to 400%! Here are a few of my favorite uses:

- In my salads as a substitute for cheese

- Mashed on toast for breakfast or a snack

- Mixed in with any rice or quinoa dish (really, it goes together sooo well)

- Add to tuna salad as a substitute for mayo

2) Berries

Berries are rich in nutrients and low in sugar. Their beautiful pink, red and blue hues are due to a powerful, disease-fighting antioxidant called anthocyanins, which reduces inflammation in the body and can help to relieve arthritis discomfort.

Other key ingredients vitamin C, fiber and folate boast superpowers such as glowing skin/hair, weight loss, lowered cholesterol/blood pressure and increased seratonin levels to ward off depression and improve mood.

I like to eat berries alone or mix in with oatmeal, greek yogurt or granola with almond milk. How berry wonderful (sorry, I had to)!

3) Ginger

My boyfriend and I are pretty obsessed with ginger right now. In addition to it tasting delicious on top of your tuna avocado roll, ginger is great for calming an upset stomach and taming inflammation in the muscles and joints. It’s spicy flavor can also help you sweat out a cold during those winter months.

- As a green juice ingredient or sliced up in herbal tea

- Grated into meat/fish marinades or any cooking sauce

- Sliced and sauteed with veggies and grains

4) Kale

You’ve probably noticed that kale has been enjoying the spotlight recently. Our society is becomming more health-conscious and interested in disease prevention. As a result, superfoods that have been used in vegan cooking for years are becomming mainstream.

Kale is one of the must nutritious foods that you can add to your diet. It is packed with Vitamins A, C and K, high in calcium, folic acid, iron and contains phytochemicals that have been suggested through research may help to prevent cancer.

I like to eat kale in a variety of ways: sauteed with other veggies and mixed quinoa or pasta, added to soups, salads and baked crisp as kale chips (you can find a million recipes online).

5) Mushrooms

Did you know that there are over 14,000 species of mushroom-forming fungi? I didn’t either until I starting doing the research for this post. Anyway, I probably sound like a broken record at this point but this vegetable is seriously magical. Scientists have found that they may protect against certain cancers. Additionally, mushrooms contain nutrients and immune fighting ingredients such as selenium, potassium, riboflavin and vitamins B & D.

- Add raw to green salads along with avocado, tomatoes and carrots

- Saute with onion, garlic and greens such as arugula or watercress and serve over grains

- Combine with pesto, parmesan cheese and truffle oil in an omelet  

6) Parsley

This powerful green is super under-rated as a garnish. Just a small sprig of parsley packs a punch of anti-oxidants like vitamins K, C and A and volatile oils such as myristin which can help neutralize carcinogens in the body. AND I’M JUST SCRATCHING THE SURFACE.

Add to green salads, rice and pasta salads, mixed in with tomato sauce or just pop a few sprigs in your mouth before any meal.

7) Seeds

These teeny treats are packed with nutritional power such as healthy doses of protein, omega 3 fatty acids, calcium, fiber and anti-oxidants and are oh so yummy on a variety of dishes.

- Add Sunflower/Pumpkin seeds on top of salads, in a trail mix and on top of granola or oatmeal

- Sesame seeds are great in pasta salads, crushed up on top of sauteed veggies and eaten in paste form as tahini, which is a main ingredient in hummus.

- Add poppy seeds to creamy salad dressings, baked goods and roasted veggie dishes

- Flax seeds should be ground up and sprinkled on cereals and salads or added into baked goods

Xo Saranna

Upgrade your carbohydrates from empty calories to rich, nutrient-dense grains.

I find it helpful to understand what is happening in my body when I eat certain foods so before we get down to business, here’s a little science lesson for you :)

Foods such as white breads and pasta are made of refined wheat flour. During the refining process, the valuable nutrients such as fiber, vitamins, minerals and micronutrients are lost when the outer bran shell and inner germ layer of the grain are removed. All that remains is a pure carbohydrate: the starchy endosperm of the grain.

During digestion, your stomach and small intestine do an “inventory” and convert any carbohydrates in the food into glucose, which is sent into the bloodstream to be used as energy. When this happens, your blood sugar levels increase and insulin is sent in to help use or store the glucose and normalize your blood sugar levels.

Because processed versions are pure carbohydrates and all other nutrients have been removed, digestion occurs quickly and your blood sugar levels increase sharply. You have a spurt of energy but once your blood sugar normalizes you experience a crash and crave more energy (and food).

When you eat whole grains, the digestion process occurs over a longer time period as the body takes inventory of the nutrients that are included in addition to the carbohydrates. The glucose is released slowly into the bloodstream and you experience a steady flow of energy over time.

Here a few of my favorite grains. If you have difficulty converting at first, try cooking with chicken or vegetable stock for more flavor or season with whatever your favorite condiment is.

Quinoa: If you’ve heard of quinoa but have been too afraid to try it, now is the time to experiment. Try it cold with veggies, olive oil and lemon, in a sauté with veggies, sesame oil and soy sauce or as an addition to your salads.

Also, check out my family recipe below.

Millet: This grain is mushy when cooked and great for adding to stews, making as a pilaf or eating as a warm breakfast cereal with vanilla and cinnamon.

Brown Rice: No surprise here. Cook with chicken or vegetable stock or flavor with your favorite sauces if you find the flavor a little hard to swallow. I love to season with sesame oil or top with hummus and feta cheese.

Another healthy tip: if you’re ordering in Chinese get your sesame chicken with brown rice, or ask them to make your fried rice with brown instead of white.

Agi’s Quinoa Salad

1 cup uncooked quinoa

½ cup black beans

2 stalks scallions, chopped

1 red bell pepper, diced

½ cup corn kernels

1 medium red onion, diced

1/2 avocado

¼ cup parsley, chopped

2-3 tbs olive oil

1-2 tbs lemon juice

sea salt and black pepper, to taste

Rinse quinoa under faucet before cooking. Add one cup quinoa and two cups water to a medium sized pot. Add 1 tbs butter or ghee to water for extra flavor. Can also cook in vegetable or chicken stock. Bring to a boil and cook for 5 minutes uncovered. Turn off heat and cover, let steam for 15-20 minutes.

Mix in beans, scallions, peppers, corn, avocado and parsley. Add olive oil, lemon juice and seasoning until the desired flavor is reached.

Happy cooking!

Xo Saranna

Cooking Light: Play with spices and flavorful foods to add dimension to your meals.

On a normal week, about 90% of my meals are home-cooked and filled with fresh foods such as leafy greens, colorful peppers and an assortment of mushrooms. While I love the taste of these foods on their own, it can be a challenge to continually eat the good stuff when you’re craving some flavor in your life. 

That’s why I use spices, both dried and fresh variations, to keep my meals tasty and exciting. Here are a few of my favorites.

Ginger: Add this spice to vegetable sautés or to flavor any kind of meat or fish. As an added bonus ginger helps to aid in the digestion process.

Curry or Chili powder: A fantastic alternative to salt if you’re always feeling like your food doesn't have enough flavor. I like to add this spice on top of egg salad, rice dishes and roasted veggies, especially corn on the cob.

Gomasio: used as an alternative to table salt in Macrobiotic cooking and is made of ground up roasted sesame seeds and sea salt. You probably also didn't know that sesame seeds are very high in fiber, omega-6 fatty acids, anti-oxidants, and a bunch of other awesome ingredients that make it a superfood. You can find a ready-made version by Eden Farms at Whole Foods or any health food store.

Garlic: No surprise here, garlic is extremely flavorful and is good on everything. But did you also know that it has been recently been linked to having cancer-fighting properties? To reap these benefits make sure to crush or mince your clove in order to break the cell wall and activate the chemical reaction. A few of my favorite ways to eat garlic include sautéing with grains or veggies, adding to omelets and mincing for dips such as guacamole, salsa and hummus.

Vanilla and Cinnamon: My boyfriend and I have been adding these spices to everything lately. Use as a sweet and smoky alternative to sugar in marinades, coffee, cereal and yogurt parfaits.

Xo Saranna

Wellness Mantras I Couldn’t Survive Without

Because it’s not only about what you eat, ya’ll. Read on to discover a few life lessons that have taken me through tough times and that enhance my daily life.

1) It isn't what you do some of the time; it's what you do most of the time.

This mantra applies to pretty much everything. Don't beat yourself up if you breakdown and order that cheeseburger. Or accidentally sleep in on a Tuesday. You will find it easier to get back on track when you don't feel deprived of experiences, which is a common feeling when you're trying to follow a strict regimen all the time and especially during special events.

2) Be selfish, it's good for you!

I'm the worst offender of this mantra and constantly forget to take care of myself. So please, be mindful of your own needs before you tend to everyone else. Your friend will understand if you can't make happy hour. You won't get fired if you need to leave on time today. Taking care of YOU before THEM benefits everyone.

3) Give gratitude. It uplifts your spirit and theirs.

Who are you thankful for? Did your barista give your latte an upgrade this morning? What about your roommate, is she always there for you when you’re going through a breakup? Have your parents been a constant and empowering presence in your life, helping to guide your big life decisions?

Take the time this week to thank some of the people in your life for the impact they make on your day. It can be as simple as appreciating one small favor or pouring your heart out about what they mean to you and how grateful you are to have them in your life. I guarantee that your spirits will be uplifted by the feeling of love and kindness that occurs when you express your gratitude.

4) Forgive yourself daily.

We’ve all done it: you snapped at your coworker for asking a question while you were on deadline or even worse, you took your stress out on your mother for asking you to put on a sweater.

Whatever your “lost cool” moment was, you’re beating yourself up about it. You may not even be aware of it but that chocolate bar you just started craving? Yep, that’s your subconscious punishment for feeling like a bad person.

When low moments like these present themselves, take a deep breath remind yourself that it is what you do MOST of the time, not SOME of the time, that defines you. If this behavior is happening all the time then you have the oppotunity to explore what is going on in your life that “lost cool” moments are ruling you. Regardless, apologize to whomever your victim was, put down the chocolate bar, and let it go.

Xo Saranna

Healthy-Up On The Go

Between my full time job as an ad exec, studying for school and launching my health coaching practice, it’s tough for me to find time to take care of myself let alone prepare meals. Use these tips below to “healthy-up” your food, no matter how crazy your day is looking.

1) Prepare healthy snacks in bulk that you can grab on your way out the door.

Commit to spending one night a week (i.e. Sunday) with your cutting board and a bunch of Ziploc bags preparing snacks for the workweek. If you can’t imagine spending this long in the kitchen, sit yourself down in front of your favorite TV show while you work.

Here are a few of my favs:

• Cut up cucumber, orange peppers, snap peas and baby carrots with greek yogurt veggie dip or hummus
• Cut up Fuji apple with 2 tbs almond butter
• Banana with 2 tbs peanut butter
• Hard boiled egg
• Trail mix: roasted edamame, almonds, sunflower and pumpkin seeds, dried cranberries
• Kind Bars or Cliff Bars (great for your purse or in your desk in a pinch)

2) Plan your meals like you plan your outfits.

You wait patiently for 6:30pm to come and by the time you get home you’re starving. If you planned on cooking this may translate into pasta with butter with chips and salsa while you wait for the water to boil. If you’re ordering in all of a sudden the deep-fried cheese fries are sounding delicious. Sound familiar?

Combat your starvation haze by planning at least one meal ahead while you aren’t hungry:

- Take inventory of the fridge/pantry the night before and choose your ingredients

- Prepare the ingredients beforehand if you can

- Make your menu selection in your downtime (i.e. when you first get into the office/during your lunch break)

3) Add something fresh to every meal, no matter where or what you eat.

Instead of trying to change your diet, add to it! Having a bagel with cream cheese for breakfast? Yum. Add some sliced tomato onion and cucumber. That Subway sandwich for lunch? Get every vegetable topping on the menu. Is a long day calling for Chinese? Go for the sesame chicken if you must but add a side of broccoli.

4) Eat every 3-5 hours starting with breakfast.

I used to be one of those people who skipped breakfast every morning. My reasons varied from time constraints to hoarding calories for a heavy dinner. By 11am I was tired and cranky. By lunchtime I was eating a meal two times the size it should be and stuck in a food coma after. By the end of the day I was at the mercy of my digestive system and wondering why I had no energy after all that food.

Food is our body’s fuel. Your body needs food to convert into energy for you. If you do not give it fuel then it will start to malfunction which can manifest in forms such as headaches, tiredness, irritation, loss of concentration etc. When you eat again your body may try and hoard the energy for you, leading to overeating and poor food choices.

If you’re a breakfast newbie like I was at one point, start with something small. If you’re on the run I recommend a few pieces of fruit or a granola or nut bar (Kind bars or Cliff bars are great). If you’re going to eat at the office you can keep a box of instant oatmeal at your desk and yogurt in the fridge to grab once you get in. Continue to add to your morning meal until you find the combo that carries you through to lunch without that mid-morning crash occurring.

What's your favorite healthy life hack? Add your tip in the comments section.

xo Saranna

Simple Recommendation: Take a sip of water

I talk to a lot of people who say that they know that they should drink more water but they can never remember to do this once their day gets ramped up. Completely understood, by the way. I sometimes forget to eat when I'm really busy! Even if you can't wrap your head around frequent visits to the water cooler (and the bathroom), read on for some easy changes to your daily habits that could naturally add a few glasses of the clear stuff to your day.

1) Drink a glass of water when you wake up in the morning.

One glass of the clear stuff will brighten your complexion and help you battle sleepiness. You might even start liking the morning but hey, let's not get crazy.

2) Before you reach for that unhealthy snack, fill up your water bottle.

Your body may send you the message that you're hungry when it's really craving hydration. If you're still feeling those hunger pangs after, this tip may still help you to make better choices about what to munch on.

3) Flavor your water with yummy treats so that you never want to stop sipping.

You know that you need to drink more water but can’t seem to fit in the recommended 8 cups per day. In order to turn your water rx into a tasty summer treat, add one of the below combos to your pitcher.

-       sliced apples, lemon and oranges

-       fresh mint leaves, cucumber and lime

-       diced watermelon and blueberries

4) Begin to limit your fluid intake a few hours before bedtime.

Okay, this is the opposite of what I've just been telling you. But really, an uninterrupted, restful night of sleep is one of your best defenses against stress, sickness and mindless eating.

Have a beautiful day!

xo Saranna 

Welcome to my blog!

Hello there friends! I'm thrilled to be writing my first blog post. A little bit about me: I'm a busy NYC ad executive who woke up one day and realized that I wanted more to my life than spreadsheets and cocktails. I spent my youth being nurtured by health-minded parents and my teens and early-twenties destroying their hard work. When I realized that my dissatisfaction stemmed from not living my authentic self I began my journey to reinvent myself starting with how I live, what I eat and how I see everything. 

In January I enrolled at the Institute of Integrative Nutrition where I am studying over 100 dietary theories, lifestyle management techniques and innovative coaching methods. I'm on my way to becoming a certified health coach and after that, a certified personal trainer.

I'm passionate about being there for you: my friends, family, blog readers, co-workers, Starbucks barrista, front desk security, taxi cab driver, the woman next to me on the LIRR. My mission for this blog is to provide simple tips for being healthy, happy and your most amazing you that can easily be incorporated into a busy lifestyle.

It's tough to stay on track when alarm clocks, deadlines, bills, family, obligations and excuses get in the way but trust me, it's worth it. Let me show you how!

xo Saranna