Health

Santa Monica Farmer’s Market

October 19, 2016 by The Sunny Side Up Recipes Leave a Comment

If you’re in the LA area, the Santa Monica Farmer’s Market is a definite must! It has the best variety of any market I’ve been to and is also one of the most beautiful, just overlooking the ocean in downtown Santa Monica. Here are my favorite produce items to store up on this fall!

Strawberries: These are at the end of the season in California, but you can still get them from my favorite vendor, Harry’s Berries. Their strawberries are literally better than candy–so good that there’s always a line right when the market opens. Make sure you get there right at 8:30 to get your share and try the gaviota ones if you can.
Dates: Dates are so versatile and a great alternative if you’re looking for a natural sugar substitute. I love to soak them and use them in baked goods, or have them as a snack if I’m looking for something really sweet. Try the honey dates from Dates by Davall!
Fresh Herbs: Using fresh herbs adds amazing flavor and color to any recipe, so I always make sure we have basil, mint, and cilantro in the house to add to salads and dishes throughout the week. To keep them fresh, place them in the fridge in a ziplock bag with a moist paper towel, and they’ll last all week!
Florals: If you know me well, you’ll know that I am slightly obsessed with flowers and always have some in the house 🙂 Look out for deals at the end of the market (around 1:00 pm) and mix in some lavender for a fresh touch.
Leafy Greens: Need more greens in your diet? I like to experiment with new ones and rotate them every few weeks, like bok choy and rainbow chard. Sautee with a little olive oil and garlic, and you’re good to go!
Local Honey: Did you know that regularly consuming local, unprocessed honey can help to relieve allergy symptoms? Try some of the orange blossom variety from any local vendor and add to chamomile or green tea as a coffee substitute.

Best Spin Studios in DC

May 17, 2016 by The Sunny Side Up Recipes Leave a Comment

Over the past couple of years spin has become one of the most popular fitness crazes in the country, but don’t be deceived–it’s more than sitting on a stationary bike for 45 minutes. Here’s my input on some of the top spin studios in DC:

1. Soul Cycle: Soul Cycle is really the first major name to bring spinning into the limelight. While the classes are expensive (I usually go once a week or every other week, if that), I find that they have some of the most skilled instructors, the best music, and the best amenities of the other studios. With huge followings in New York and LA, Soul Cycle has expanded quickly in DC, and now has studios in the West End, Mount Vernon, Georgetown, and on U Street. Each class has a distinct playlist coordinated to your RPMs and set moves (sprints, climbs, push ups, crunches, etc.), and what really sets these classes apart is the instructors, who focus on motivation, and the aesthetic, which usually includes a dark room with candles and mirrors. However, as many instructors can jump into tough moves quickly that provide a lot of coordination (think pushups while sprinting on the bike), I would recommend it for more intermediate riders who have a sense of what their resistance and alignment should be without much additional instruction, or at least to be open to the fact that it might take a few classes to get the moves down compared to other spin classes that focus more on runs and sprints.

2. FlyWheel: Flywheel truly is Type A fitness paradise. Each bike is programmed with a small screen that calculates torque and distance as your ride, and during the class instructors will post everyone’s scores onto a large “TorqBoard” that posts your username and scores so that each rider is essentially “racing” against the pack. While I find that this makes me use more resistance than I would at other studios, it’s definitely a matter of personal preference and the comparison personally stresses me out more than motivates me. However, I do love that each rider can track metrics–including calories burned–after each workout and can also track their progress over time. Riders also receive a follow-up email indicating how they compare to the entire Flywheel population and to their demographic. Like SoulCycle, FlyWheel’s Dupont location does provide beautiful bathrooms and changing areas complete with showers, water filters, and the works. Try Gregg Pitts’ Saturday class (your first class is free!) and head to Glen’s Garden Market next door for a snack after class.

3. Zengo Cycle Logan Circle: Located in a basement at 14 and P, it can be a little difficult to find, but Zengo is a great studio that offers one of the cheapest spin classes in DC and is still competitive with competitors like Soul Cycle or FlyWheel. Zengo follows almost an identical model to Soul Cycle in terms of the structure of each class, although with slightly fewer amenities in the studio itself. Try a class with Patrick and after class, walk down 14th to Press juice bar (located in between R & Corcoran streets) for a post-workout drink.

Still need to step it up? For a challenge, try U Street’s new Sweatbox class–think high intensity interval training (HIIT) with bikes and heavier weights and cardio segments. Review coming soon!

Superfoods for Glowing Skin

April 11, 2016 by The Sunny Side Up Recipes Leave a Comment

The change in seasons can have a lot of negative affects on our body (hello, colds!) and even our skin. The good news is that our diet can help to anchor us and a diet full of good fats, antioxidants, vitamin C, and amino acids can give you a glowing complexion all year long. Here are my top 5 picks to help you get that bright, glowing skin you’ve always wanted:

Avocado

There’s a reason avocados are known as amazing skin savers. High in poly- and monounsaturated fatty acids, they keep skin looking firm and dewy, help regenerate damaged skin cells, and reduce redness and irritation. Avocado is also a popular ingredient in face and hair masks in case you have any left over afterwards! Try my super easy Avocado Toast:

Salmon

Salmon is packed with omega 3’s that protect the skin from sun exposure, help repair already damaged skin, and keep cell membranes healthy and hydrated, keeping toxins out and your skin looking soft and glowing. Some dermatologists recommend eating salmon up to three times a week, although it’s important to make sure that it’s wild-caught. Try my Baked Salmon with Mustard Dill Sauce:

Berries

Antioxidants and Vitamin C help fight and neutralize free radicals, which are known to damage skin cells and collagen, causing wrinkles, dry skin, and a host of other aging skin factors. Blueberries in particular are full of vitamin A, which helps normalize oil levels in your skin, and is very helpful in naturally clearing up acne-prone skin, and are some of the most antioxidant-rich fruits you can eat. Try my Acai Smoothie Bowls:

Lemon

Most citrus fruits are packed with Vitamin C, which helps neutralize free radicals and helps us make collagen and elastin (which bind skin cells together, giving us firm, younger-looking skin), but it’s also one of the most alkalizing foods available. Try my Ginger Lemon Tea instead of coffee when you wake up each morning:

Leafy Greens

Leafy greens are great for basically everything when it comes to nutrition- no surprise there. Kale in particular is packed with Vitamin A, which fights against free radicals and repairs skin tissue. Try my Kale and Mango Salad:

My Cold Cure-All: Ginger Lemon Tea

February 29, 2016 by The Sunny Side Up Recipes Leave a Comment

Recently I’ve been battling a stubborn cold and there has been one consistent lifesaver: ginger lemon tea. While any kind of tea is helpful for a sore throat, this tea benefits from the ginger–a natural antioxidant–and lemon, which adds a vitamin C boost to power up your immune system. The combination makes for a powerful antioxidant drink that helps to naturally eliminate nausea, inflammation, and other ailements, making it a natural antibiotic. Make it for yourself as you recover from a flu or cold, or as a morning pick me up in place of coffee.

*Tip: To make it less spicy, add less ginger and more honey and lemon. Where possible, use unprocessed (raw) local honey.

Ginger Lemon Tea

Save Print

Prep time

5 mins

Cook time

5 mins

Total time

10 mins

Serves: 1

Ingredients

1 cup water
1-inch piece ginger root (or more, to taste), peeled and roughly chopped
½ lemon
1 tablespoon honey, or to taste

Instructions

In a small pot over medium heat, bring the water to a boil. Add finely chopped ginger and lemon juice. Let simmer on low heat for 5 minutes. Add honey to bottom of your mug/glass and slowly pour water mixture in. Stir and serve hot.
**Tip: To make it less spicy, add less ginger and more honey and lemon.

Image provided by: Grafvision Photography

6 Ways to Get A Better Night’s Sleep

February 26, 2016 by The Sunny Side Up Recipes Leave a Comment

Recently, it seems like everyone has been talking about sleep. Case and point: Arianna Huffington’s “sleep revolution” claims that 40% of the US population gets less than 6 hours each night, resulting in 60 million sleeping pill prescriptions annually (!).

It’s no secret that sleep is key to a healthy lifestyle and beauty routine, but we all know that in practice it can be tough, especially with a busy schedule. Here are my top tips to help catch some Zs this week:

Turn of all electronics by 9 pm: I know, I know, we all have our poison—email, Facebook, Instagram—that keeps us up. But swapping electronics with a book or magazine is necessary to a good night’s sleep since these devices can suppress melatonin production (a sleep hormone). BONUS: Leaving your phone on the other side of the room will make you even more willing to turn off that alarm in the morning. Win win.
Meditation and deep breathing: Even a few minutes of deep breathing, light stretching, or yoga system goes a long way to calm the nervous system. Here’s a quick routine you can practice right before bed.
Sip chamomile tea: Or ginger, or peppermint, or any other kind of herbal tea that suits your fancy. A steaming cup of tea has a power-down effect and is a great treat to help train you brain to calm down. Not a tea drinker? Warm milk with a pinch of salt and cinnamon should also do the trick.
Stay active: Studies show that moving more during the day has a positive correlation with better and deeper sleep at night. It doesn’t have to be a crazy Soul Cycle class—even a nice long brisk walk with the dog is enough to train your mind to calm down when it’s time for bed.
List it out: That is, it’s often helpful to jot down any tasks or things you didn’t get done and set it aside in a journal on your nightstand.
Monitor your midnight snacks: This is probably the #1 reason why most people struggle with sleep. Try setting a cut-off for heavy or sugary foods–especially sweets–a few hours before bed. When your blood sugar spikes, it causes that awful tossing and turning that will keep you all through the night. Nobody wants that! If you do need a snack, try something protein rich with healthy fats, like a handful of nuts or my favorite, turkey slices with avocado.

The Joy of Simplicity

January 2, 2016 by The Sunny Side Up Recipes Leave a Comment

Do you ever set a list of ambitious New Year’s Resolutions on January 1, only to see them totally fall apart by the end of the first week of a year?

Here’s a tip for this year: give yourself permission not to.

It’s such a great thing to set aside time to focus on goal setting and long-term planning, whether we want to get healthier, lose weight, or just make life a little simpler. But rather than setting the bar far too high–and setting us up for guilt and stress down the road–give yourself permission to be gentler with yourself this year.

First, let’s take a step back. What direction are you going in? What direction have you been going in this past year? Does your life right now make room for fun, joy, stillness, rest, exploration and adventure–things that will make life richer? And to what extent are they based on the things that you feel others expect of you, rather than the things that are most life giving to you? Are you finding time for stillness, for calm, and for creativity? Are you creating or consuming? Are you taking enough time to practice gratitude, intentionality, and simplicity in your every day life and your relationships?

Now comes a (little) goal making. What are some small goals you can set in your relationships, financially, professionally, or in regards to health and fitness, that you can actually measure (and better yet, reward yourself for), and that will help you to get there? For example, rather than starting with big ticket items like running a marathon, how about setting an intention to join a running group and building relationships with a great group of running buddies, or signing up for a fun, themed 5k race just to get back to the sheer enjoyment of running that made you start in the first place?

At the end of next year, keep in mind that who we are becoming and how we grow in love and service to others is far more important that what we accomplish.

Setting goals is great–but perhaps this year, simplicity is even better. Give yourself permission to live simply, focusing more on your character than your to-do list. 2017 will thank you. And, a bonus…you might just get some of those big ticket items crossed off your list with even greater success than you could have envisioned to begin with.

Stress and Immune Protection

November 17, 2015 by The Sunny Side Up Recipes Leave a Comment

Stress: we all experience it. Whether it’s the daily grind of a 9 to 5 job, finals week, or balancing family obligations, stress is an inevitable part of life, but it always seems to become exaggerated during the holiday season. Living in such a high-performing city like DC, chronic stress seems to be everywhere. But have you ever considered how it might be affecting your immediate health?

Stress causes our cortisol levels to spike, which can lead to a reduced immune and digestive function and imbalanced hormone levels. Cortisol also can cause cravings—particularly for carbs and sweet foods in women—which can throw our bodies further out of balance.

Here are my top 10 foods to help calm the body and combat stress. I’ve been trying to do a better job of integrating these into my diet and invite you to do the same! In particular, substituting these with caffeine and refined sugar for steadier blood sugar levels have made such a positive difference.

Blueberries and Oranges: These are super high in vitamin C, which can be helpful in combating stress. I love to snack on them throughout the morning or once I start crashing in the afternoon, rather than hitting the snack cart at work. Try my shrimp tacos with blueberry avocado salsa.

Avocado: Avocados contain more folate than any other fruit. They also contain healthy fats, which will help to keep blood sugar levels from spiking. I absolutely love it in the morning with my avocado toast upgrade.

Chocolate: Isn’t this the best one? Unfortunately this isn’t a free pass to start eating through all of that leftover Halloween candy, but in moderation dark chocolate (more than 75% cacao) does have mood-boosting properties. Make yourself a treat with my thin mint smoothie.

Oats: This complex carbohydrate is great because it contains a great deal of soluble fiber, which will keep you feeling calm, and triggers serotonin production. All complex carbs are known to boost serotonin levels, but for starters, try out my delicious nourishing oatmeal.

Leafy greens: Magnesium deficiencies can cause headaches and fatigue, exacerbating the effects of stress. Leafy greens are full of magnesium and can therefore keep some of those stress symptoms at bay—try my strawberry, mint, and goat cheese spinach salad or my very favorite kale and mango salad.

Walnuts: High in omega-3 fatty acids, walnuts are proven brain-boosters and help to prevent memory loss. Feeling adventurous? Try my walnut-based vegan tacos.

Garlic: Garlic has powerful antioxidants and contains allicin, which can help boost your immune system as it caves due to stress. Try my angel hair shrimp scampi and add some homemade garlic bread and a glass of wine for good measure J

Chamomile: Calms nerves and promotes sleep. I always have some hot chamomile lavender tea before bed and it is so soothing!

Green Tea: A great substitution for your morning latte—which will feel great for an hour or two but will probably make you crash by the afternoon—green tea has brain-boosting elements that will enhance mental performance. My favorite flavor is pomegranate green tea.