To Cleanse or not to Cleanse?

Recently, I’ve heard many people talking about cleanses. The holidays just passed and everybody was eating a lot of foods that they don’t usually eat. So, in order to get the leftover ham hocks, fried turkey, German chocolate cake and mac & cheese out of their system, they go to a cleanse. But, what is a cleanse? Google says it is a process or period of time during which a person attempts to rid the body of substances regarded as toxic or unhealthy, typically by consuming only water or other liquids.

From the trendiest health magazines to personal trainers and doctors on TV, cleanses, also known as detoxes, have been all the rave. They claim to give you a healthy start, help you lose 10 pounds in 3 days and speed up your metabolism. But what it should really say is that they deprive you of key nutrients, keep you hungry, may cause you to store fat in your body and also waste your money. Is weight loss a side effect of consuming only 600 calories per day? Of course! But is losing a few pounds more important than your long-term health?

Let’s be straight. Any fairly healthy adult with working organs does not need a cleanse. Our bodies naturally “cleanse” what we ingest. Let’s have a quick science lesson on food in and waste out.

Food is eaten and broken down when you chew it. Saliva breaks the food down. It is swallowed, and pushed down your throat into the stomach. Your stomach breaks it down even more and it is sent to your intestines. Here water and electrolytes are removed, and other nutrients are absorbed or turned into waste. The liver is important in digesting protein, fats and sugar. The kidneys are filters that take waste out of the blood and eventually helps produce urine. Both the liver and kidneys are used to detoxify. They breakdown and remove substances, which can also be called toxins. Even our lungs are used as a natural filtration system by breathing out pollutants. And there you have it!

No disgusting juices necessary. Just eat a variety of fruits and vegetables, whole grains and fiber, and drink plenty of water. This will enable your organs to work properly and detoxify products on their own. If you want to lose weight, cleanses are definitely not the way to go. Losing 5 pounds of water weight by hitting the bathroom every 15 minutes is not how you want to do it anyway. How can you lose the weight and keep it off? You already know…healthy eating, physical activity and a little thing called discipline.  I know, I know, that’s not what you want to hear. But it works!

Black RD, Blue Apron: Lamb and Risotto Style Ditalini Pasta

This meal had the most servings yet (I had it three times and still had a little left over). It is a pasta dish, so you can split it up any way you want to. I’ve had lamb before, but never ground lamb. Don’t let the name of the recipe fool you. The meat is a lamb and beef blend (It tasted like ground beef). The recipe will work with any type of ground meat, as well. There is also no risotto involved in the dish; only ditalini pasta.

This recipe uses lemon zest, so you may need a zester. You can also use a cheese grater with small outward protruding holes and spiky edges to zest the lemon. I had none of the above, so I just sliced the skin of the lemon into small, fine pieces.

The first thing I did not like about this recipe was that it called for 2 teaspoons of olive oil to cook the ground lamb/beef. HEALTH ALERT! You definitely do not need to do this. The higher the fat content of the meat, the more oil it will naturally produce once it is cooked. Just spray the pan with an olive oil based cooking spray before cooking the meat. You may want to season the meat before you cook it. The recipe says to use salt and pepper. I used seasoned salt, garlic powder and pepper to give it some added flavor.

I found out I am not a fan of lemon zest in my food. I suggest you try a little with the zest and a little without it. I also recommend you add the green beans after you cook the garlic and onion to make them a little softer. They were a bit raw for my liking when I followed the recipe. And you are not supposed to boil the pasta beforehand. It is supposed to be al dente meaning it should have a slight bite to it. If you don’t like it like that, just cook it a little longer.

Overall, I’d give the recipe a B. I vote NO on the added oil and lemon zest, but YES to the ground lamb/beef mix and family serving size.

Bon Appétit! 

Black RD, Blue Apron: Seared Salmon with Red Quinoa and Pea Shoot Salad

This was a great recipe! I’d never heard of pea shoots until Blue Apron. Pea shoots are the young leaves of a pea plant and are high in Vitamins K, C, A and folic acid. It’s largely found in Washington, San Diego, New York and South Florida at farmers markets or Trader Joe's.

The most difficult part of the recipe was deseeding the lemon. I don’t know what I was doing, but I made a mess. I got through it though. I was a little hesitant about the lemon, sugar and salt combo, but it turned out nicely (I poured a little of the mixture over the salad. YUM!) I was also a little scared about eating the skin of the salmon. Once you cook it, it gets really crispy and flavorful.

The only adjustment I’d make to the recipe is:

Allow the red quinoa to cool for 15 minutes in the refrigerator before mixing with the pea shoots and cucumber salad.

Bon Appétit!

Black RD, Blue Apron: Preparation Tips

I had no I idea what to expect with my first try at cooking with Blue Apron. I cook a little. It’s usually simple things like fish and vegetables, spaghetti, baked chicken and sweet potatoes. I figured I was pretty prepared to be a Blue Apron chef. I was, but then I wasn’t. So here are some preparation tips that I think you should know before you begin this cooking experience:

1. There is a good amount of prep work. Foods are fresh, so you will have to chop up all of the vegetables and peel and possibly mince them. This leads me to…

2. You may need certain kitchen tools that the average person may not have. For example, I didn’t have a zester, or mortar and pestle, or a vegetable peeler. You can also do as I did and just improvise with what you’ve got at home.

3. You will be multitasking a lot. Try not to get too frustrated. The recipes call for you to do a couple of tasks at the same time. You may want to try cooking with your significant other, family or a friend.

4. Make sure you have enough small bowls, large pans and pots. Again, you will be multitasking, so you want to make sure you are prepared. I didn’t have the small glass bowls that are pictured on the recipes, so I just used Tupperware.

5. They expect for you to already have some ingredients. Olive oil, salt, and pepper are the items I have come across so far. Make sure you have these in your kitchen because they do not come in your Blue Apron package.

I hope this information has helped. I figured it was important to share this before posting the recipes. If you have any questions, please feel free to share them. Bon Appétit!

Introducing... Black RD, Blue Apron

Hello all,

I am SUPER excited to be back. Now that I live in New York, I’ve been on the go a lot. You would think that I would lose weight from all of the walking, but I haven’t. I’ve actually gained almost 10 pounds! And I’m spending WAY more money…especially on food. So I’ve decided to take charge of my weight and my health. I’m going to be more active (got my YMCA membership yesterday) and I’m going to cook more.

So, I know everyone has been seeing all of those Blue Apron commercials. They send you fresh food and a recipe and you cook it. It’s actually pretty economical, ($9.99 per meal, per person) compared to typical meal in New York. So, I’m trying it out!

Once I received the food, and prepared it, I noticed there were a few ways to make their meals a little healthier; and that’s where I come in. I decided to have a series on my blog called, “Black RD, Blue Apron,” where I give examples on how to make Blue Apron and other recipes healthier. I hope you enjoy it. Bon Appétit!

Breast Cancer and Nutrition

Hello All,

As we enter Breast Cancer Awareness Month, I thought it would be great to provide information on nutrition and how it can be correlated with Breast Cancer. NOTICE!!! No nutritional regimen can flat out prevent Breast Cancer, but the risk can be reduced.

1. Increase Fruit and Vegetables- These super foods have natural ingredients and properties that may lower odds of developing negative Breast Cancer receptors. Consume at least 5 servings per day.

2. Increase Fiber- Studies show that fiber may aid with altering the hormonal actions of Breast Cancer and have natural anti inflammatory agents.

3. Decrease Fat- The type of fat consumed in your diet may initiate the development of Breast Cancer. Foods with high amounts of saturated fat (beef, organ meats, cheese, butter) and trans fat (commercially prepared baked goods) are an example of these kinds of fats.

4. Increase Omega 3's- Certain fish, legumes, lentils and nuts contain Omega 3 fatty acids. Research suggests that these fatty acids may inhibit growth of breast tumors.

5. Increase Vitamin D- Those who consume more Vitamin D or spend a lot of time outdoors
 (sun = Vitamin D), were less likely to develop Breast Cancer.

6. Maintain a Healthy Body Weight- There is a direct correlation between body mass and Breast Cancer in post menopausal women. Seek professional nutrition advice on the proper body weight for you and how to achieve that goal.

Though genetics may play a big part in acquiring Breast Cancer, it's good to know that we can take preventative measures that can drastically lower our chances and combat this deadly disease.

Back at it!

Hello All,

It's been a while, but I'm back at it again. The last few months have been challenging, to say the least. It can be a little difficult to become inspired and do what you know you're supposed to do when that little person inside your head is telling you that you can't do it. Now, I am challenging myself and challenging YOU to do better. I'm challenging us to BE better. We all know what we want, but give up prematurely. I'm going to take my own advice and set small goals first. Go to bed by 10:30 pm...Check. Exercise three times per week...Check. Eat healthier...ummmm. I'm still a work in progress. And we all have to remember that. At times we all fall short, but we can't dwell in it. We have to quiet that negative person inside (and sometimes outside) of us. Prove them wrong! There's no better time than now. Join me on this journey to a healthier person inside and out.