Nutrition – Baltimore Magazine https://www.baltimoremagazine.com The Best of Baltimore Since 1907 Wed, 27 Jan 2021 19:07:56 +0000 en-US hourly 1 https://www.baltimoremagazine.com/wp-content/uploads/2020/08/cropped-favicon-32x32.png Nutrition – Baltimore Magazine https://www.baltimoremagazine.com 32 32 Everything You Need to Know About Starting a Detox Diet https://www.baltimoremagazine.com/section/health/everything-you-need-to-know-about-starting-a-detox-diet/ Fri, 08 Jan 2021 13:00:18 +0000 https://www.baltimoremagazine.com/?post_type=article&p=102635
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A simple way to check and reset your health is to introduce a detox diet. Local nutritionist Rebecca Snow tells us what to do when trying out short-term elimination diets and how to incorporate lasting detoxifying habits.

Why detox?
Detox is relevant for everyone at some point in their life. We are exposed to a lot of toxins such as carbon monoxide from walking down the street, pesticides on our produce, and bleach from disinfectant wipes. If someone has a high toxic burden, that’ll deplete nutrients from their body and challenge essential body functions.

Is there a healthy way to detox?
Some of the key elements to a detox diet are eliminating alcohol, coffee, red meat, or sugar; eating a lot of fiber; and eating six to nine cups of organic fruits and vegetables a day. The rule of thumb is to do it in thirds. For instance, let’s say you have ten days: Take three days to give up foods, four to eat the diet, and three to reintroduce foods. That prevents withdrawal headaches or fatigue. Try to go slow and listen to your body.

How long and how often can we do a short-term diet?
The length can be determined by how much time you have in your life, how much energy you have to devote to it, and what kind of diet you’re doing. If you’re doing the Elimination Diet, that’s usually two to four weeks. It’s more of a traumatic dietary change, so you shouldn’t do that more than once every four to six months.

Is there a best way to reintroduce foods that we cut out?
By rechallenging [reintroducing] the food intentionally, we can better see how our body reacts. Nutritionists prefer this method over allergy testing when identifying food allergies. Let’s say you are rechallenging dairy on day one, you have a glass of milk for breakfast and see how your body reacts throughout the day. Then on day two, have four ounces of tofu for breakfast to see how your body responds to soy. You want to avoid mixing multiple foods that you’re testing to have a pure sample of that test.

Are there any other tips for people who want to cleanse and reset?
 Create a detox plan that is not stressful—make it customizable for yourself. As we come out of a stressful time, that stress is something to detox from, too. Get enough sleep, meditate, and de-stress our nervous system as well. Detoxing is also not recommended for children, pregnant women, or those with diabetes.

WHAT YOU NEED:

 

ORGANIC: Shopping for organic foods is an easy way to prevent pesticide toxins from being ingested.

FIBER: Eating enough fiber helps your body detoxify more regularly.

PLAN: If you do a short-term detox diet, make sure you give yourself the time and mental space.

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]]> Start Right https://www.baltimoremagazine.com/section/health/wellness-nutrition-tips-healthy-morning/ Fri, 12 Jul 2019 08:30:00 +0000 https://www.baltimoremagazine.com/?post_type=article&p=11699
July 19 Charmed Life Wellness

We all know the importance of a good night’s sleep, but did you know that your morning ritual can affect your entire day? If your morning begins with a quick cup of coffee, yelling at TV news, and skipping breakfast, you’re not alone. We consulted with Tiffany Houchins from Woodberry Wellness and Diana Sugiuchi from Nourish Family Nutrition on strategies to kick off the day energized, productive, and happy.

Good timing. A peaceful morning begins with a full night’s sleep and a gentle wakeup call, says Houchins. She suggests exchanging the alarm clock for rising with natural sunlight or a sun lamp. You don’t need to wake up before the sun to be more productive, but do allow yourself enough time to accomplish your morning tasks to alleviate the pressures of a morning rush.

But first, water. Start your day with a tall glass of water. After a long night’s rest, your body wakes up already craving hydration, Sugiuchi says. Not only will you mitigate any ill effects of dehydration later, but you’ll also feel refreshed and energized before your day is in full swing. She recommends adding cucumber, mint, or lemon to your water for a change in flavor and further nutritional value.

Me time. Take it easy and enjoy yourself! Engaging with things that bring you joy sets your intention and your mood for the rest of the day, Houchins explains. Get groovy to your favorite songs in the morning to add an extra boost of joy, or reserve an additional 10 minutes of your routine to set positive intentions for your day or take a solo walk in the fresh summer air.

Refuel and restore. It’s less about a big breakfast and more about the right breakfast, Sugiuchi says. Starting your day with a balanced breakfast regulates blood sugar levels, improves concentration, and keeps a steady metabolism that will satisfy your appetite and prevent later cravings. The key for morning energy? Complex carbohydrates. She suggests a bowl of oatmeal, hard-boiled eggs with a cup of fruit, or even a peanut butter sandwich on whole grain bread.

Up and at ‘em. Whether you take five minutes to walk the dog or catch a 45-minute yoga class, moving your muscles in the early part of your day stimulates blood flow and oxygen distribution that will give you a natural energy kick. Getting outside is a great way to feel less burnt out, Houchins notes. Morning jogs are also a manageable way to wake your body up while balancing the mind with the focus on breathing.

Plan your day. A little spontaneity can keep a routine fresh, but be honest and mindful of your limits, Houchins advises. Creating a to-do list in the morning is a helpful tactic to ensure a productive day. Avoid becoming overwhelmed by not overcommiting and sticking to the action items that will restore and bring you balance.

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]]> Keto 101 https://www.baltimoremagazine.com/section/health/beginners-guide-to-the-keto-diet/ Fri, 17 May 2019 08:30:00 +0000 https://www.baltimoremagazine.com/?post_type=article&p=17388

WHAT IS THE KETO DIET?
Low-carb diets have always been a fan favorite for quick, effective weight loss. However, the keto diet is much more than that. The idea is to minimize your intake of carbohydrates to about 5 percent of your daily nutrition so that your body enters a state of ketosis. This is when your body switches fuel. Normally, energy is taken from glucose—the sugar made from carbohydrates. In ketosis, your body uses energy from ketones, which are typically found in stored fats. So, less carbs burns more fat, which leads to weight loss.

HOW DOES IT HELP WEIGHT LOSS?
In addition to burning fat deposits for energy, a drastic low-carb diet can mean a lower caloric intake. Restricted caloric intake will inherently lead to short-term weight loss. Cutting out carbs and increasing protein and fats can also encourage weight loss as water-based glycogens (glucose storage) dwindle out of your body and water weight is lost. An increase in protein and fat consumption may also help you feel full and thus suppress your appetite.

WHAT ARE THE PROS AND CONS?
When it comes to short-term loss, low-carb diets come out on top, above low-fat or Mediterranean diets. But for lasting effects, remember this diet is high maintenance and requires a true change in lifestyle. And, as with any restrictive diet, there are some downsides to consider. Many people experience the “keto flu” in the first few days of fully embracing the keto diet. The symptoms are very similar to those of the actual flu and are caused by the shift in electrolyte balances. It is also critical to look out for any nutritional deficiencies: low sodium, low potassium, and low vitamin C can all lead to sluggishness, brain fog, and constipation. If this happens, it is important that you stay hydrated, avoid strenuous exercising, replace electrolytes, and get plenty of rest.

SO WHAT DO YOU ACTUALLY EAT?
Experts say to aim for a daily nutritional balance of 75 percent fats, 20 percent proteins, and 5 percent carbohydrates. When talking about fats, saturated fats are preferred. Oils and butters are high in saturated fats, as well as proteins like beef and pork. But unsaturated fats like nuts and avocado can helpful fulfill your daily fat intake goals. There are few restrictions on proteins, but fruits and vegetables can get tricky. Fruits should be kept to a minimum as they are high in sugar, yet a handful of berries can be had without breaking out of ketosis. Vegetables are restricted to primarily dark, leafy greens. Broccoli, cauliflower, brussels sprouts, bell peppers, cucumbers, and celery are all key players in this type of diet.

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]]> Plant-Based Menus Are Growing in Baltimore and Beyond https://www.baltimoremagazine.com/section/health/plant-based-menus-are-growing-in-baltimore-and-beyond/ Wed, 24 Apr 2019 11:05:00 +0000 https://www.baltimoremagazine.com/?p=25104

Now that spring has officially sprung in Baltimore, people are focusing more on ways to “green” their lives. We’ve seen locals honing in on one such topic—increased plant-based consumption. Over the past few years, we’ve seen a rise in vegan and vegetarian menu items popping up across city and region. From Maryland Vegan Restaurant Week to Baltimore Vegan Drinks happy hours, diners are embracing plant-based meals and restaurants are working to provide better options.

According to a 2018 study, avoiding meat and dairy products could be one of the most impactful ways to reduce your environmental impact. Earlier this year, Maryland-based grocery chain Giant Food created a podcast called “Nutrition Made Easy” which highlights dietitians, nutritionists and other experts to help answer customer questions and provide useful tips for a healthy lifestyle. In its most recent episode, Elizabeth Dahl, a professor of chemistry at Loyola University Maryland and the founder of the Baltimore Environmental Film Series, discusses ways we can make sustainable food choices, such as plant-based eating.

“When we think about nature, because it’s a circular system, it has no useless byproducts,” says Dahl. “It’s really important that when we’re thinking about how we’re interacting with the environment that we’re thinking about how we can better interact in a way that’s going to keep nature circular . . . When you eat lower on the food chain, it’s better for the environment.”

And it’s not just in Baltimore. Over the past 10 years, there have been impressive increases in Google searches for “plant-based diet.” According to online food delivery marketplace GrubHub, plant-based foods were the greatest rising trend in 2018 for their 16 million users. The platform’s data revealed that red meat was completely missing from their top 10 ordered foods (which was led by bean burritos). GrubHub also saw a rise in plant-based breakfast items such as peanut butter acaí bowls (up 350 percent) and detox juices (up 193 percent).

Daniela Troia, executive chef and founder of local hotspots Zia’s Cafe and Plantbar, credits the rise in plant-based eating to social media. “Wellness is the new black,” she says. “More people are taking an interest in knowing where their food comes from and how it’s produced. We have more accessible information, including more health-based books, informative podcasts and inspiring Instagram accounts.” The internet has made it incredibly easy to spread information, taking plants from a trend on the fringe to a mainstream movement. Most users cannot open Instagram without seeing the latest green juice or acaí bowl—or encouragement from queen Bey.

But don’t dismiss this movement as a ploy to look cool for followers. People are also becoming more aware of the health benefits and impacts of eating more fruits and vegetables. Famous athletes are giving plants a new face, sharing how their all-natural diets and non-processed choices affect their performance and recovery. Famed NFL quarterback Tom Brady, global tennis pro Venus Williams, and NBA All-Star Kyrie Irving have all become well-known for their plant-based diets. “I have more endurance and I’ve noticed that I can recover faster,” says local vegan runner Kelsey Johnston. “I’m way more mindful of what I eat for fuel.”

In 2018, Neilsen reported that plant-based foods sales grew by 20 percent in just 52 weeks, naming nondairy milk as the largest growing category. Locally, there has certainly been a rise in non-dairy milks, which in turn means you can get your plant fix at places like and Bmore Licks, which now offers vegan and non-dairy ice cream flavors. Restauranteurs are getting better at subtly adding the plants, without hiding the benefits. Troia says, at Plantbar, the X Factor smoothie is their top ordered item, which tastes overwhelmingly like almond butter and cacao and is actually formulated for performance with avocado, medicinal mushrooms, and monk fruit.

“I honestly think Baltimore is one of the best cities to be vegan,” Johnston says. “Baltimore Drinks was a pioneering force for the network, but so many neighborhoods are now veg-friendly—almost all of Hampden is. Harmony Bakery, Golden West, Paulie Gee’s, Holy Frijoles, and even Blue Pit BBQ all have options for me.”

We’ve seen openings of multiple plant-based dining spots across the region—and expecting even more in 2019. Plantbar just opened a third location in Brewers Hill, Pure Raw Juice is opening two new locations in the Rotunda and Locust Point and Plant Food + Wine will open this summer downtown.

More and more, people who identify as vegan, vegetarian, or none of the above are choosing to incorporate plant-based meals into their diets. Whether to accommodate special dietary requirements, address health conditions or just eat smarter, the movement is growing and Baltimore is responding.

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]]> Bill of Health https://www.baltimoremagazine.com/section/fooddrink/how-to-make-healthy-choices-eating-out-restaurants/ Fri, 15 Mar 2019 08:30:00 +0000 http://server2.local/BIT-SPRING/baltimoremagazine.com/html/article/sip-tips-march-2019/
Bill Of Health Illo

Spring has sprung and, just because you’ve been making a conscious effort to eat well, doesn’t mean you can’t indulge occasionally. We talk to registered dietician and personal trainer Courtney Ferreira about tips and tricks to make healthier choices at any of your favorite food spots.

Italian

  • Keep your carbs in check. If you are having a carb-heavy appetizer, opt for a veggie-heavy main course and vice versa.
  • Avoid the bread basket. Eat something small before you go out to help you resist the urge to fill up on bread.
  • Stay away from items with cream sauces or heavy cheeses.

American

  • Stick to only one fried option. If you can, choose broiled, grilled, or steamed selections.
  • Watch out for words like rich, breaded, and smothered.
  • Freshen up your leftovers by adding a fried egg to them.
  • If there are large portion sizes, order less and share with your dinner companions so you aren’t overeating.

Japanese

  • Order miso soup or seaweed salad, which are both healthy and filling options.
  • Try sashimi in lieu of your regular sushi roll so that you are getting a nice serving of quality proteins and fat.
  • Stay away from the tempura or baked rolls.
  • Add cucumber to any roll for extra crunch and flavor with minimal calories.
  • Substitute white rice with brown rice.

Mediterranean

  • Swap your pita chips for veggie slices.
  • For dips, choose hummus or babaganoush. Both are made with simple ingredients and are high in nutrients.
  • Skip the gyro or shawarma sandwiches, as they are typically loaded with various high-fat toppings.

Indian

  • Use raw veggies in place of naan for any dipping.
  • Choose a chicken or seafood option. They are high in protein and have less fat than beef or lamb options.
  • Avoid fried options by choosing meats cooked tandoori style, which means they have been oven-grilled.
  • Monitor your rice portions—one serving size is only ½ cup.

Mexican

  • Balance is key. Pick what your carb will be for this meal, and then make sure to have a protein and veggie option as well.
  • Trade in your margarita for a lower calorie option such as tequila and soda water with fresh-squeezed limes.
  • If your serving is too big, split up your portion and take the other half home for lunch the next day.
  • Opt for the corn tortilla instead of the flour option for a smaller, less processed portion.

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]]> Get Well https://www.baltimoremagazine.com/section/health/welltribe-aims-to-bring-people-together-through-nutrition-and-self-care/ Tue, 25 Sep 2018 08:30:00 +0000 http://server2.local/BIT-SPRING/baltimoremagazine.com/html/?post_type=article&p=1057

In today’s world, wellness can be a very broad term. On its most basic level, it’s about making a conscious effort to attain health in both body and mind. But with so many diets, exercise options, and self-care alternatives, we can often feel overwhelmed with information.

That’s why Jess Waller—formerly of the creative community MakeTribe—developed WellTribe, a hub for women’s holistic health with the goal of creating a community dedicated to self-discovery and better living through nutrition and self-care.

Starting this month, Waller, a certified nutrition specialist with training in Western and herbal medicine, will be sending out a bimonthly WellTribe newsletter called “Tell Me Everything” in which she’ll address three subjects that people are always striving to improve: sleep, sex, and skin.

“All three of those areas I think can be treated through lifestyle change in food and behavior modifications,” says Waller. “Everybody has so much on their plates, but paying attention to your mental and physical health comes from self-discovery, and I think that also stems from being connected to a larger community outside of yourself.”

The newsletter will also contain a roundup of evidence-based research, as well as a curated selection of healing products and deep dives into hot topic ingredients. “There are no blanket treatment options,” says Waller, who also does nutrition consultations in Woodberry. “We all have bio-individuality. We are all different, and you sometimes have to dig down deeper to find the root cause of what could be causing us certain ailments.”

WellTribe also hopes to host mini-workshops and pop-up information sessions around the city with health specialists to bring together like-minded people who are looking to share their stories and connect.

“I just want it to be a space where people can support each other and support themselves,” explains Waller. “My goal is to inspire everybody to show up for themselves at the beginning, middle, and end of each day.”

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]]> How to Use Maryland Summer Tomatoes https://www.baltimoremagazine.com/section/fooddrink/how-to-use-maryland-summer-tomatoes/ Wed, 25 Jul 2018 08:30:00 +0000 https://www.baltimoremagazine.com/?p=26740

There is something so amazing about summer produce. Between watermelon, strawberries, and peaches, local farmers’ markets and produce stands are bursting with colors and flavors. To me, there is nothing more deliciously summery in Maryland than fresh, bright red tomatoes. Sure, we can purchase them year round, but nothing beats taste of a ripe, sun-drenched tomato.

Tomatoes offer a versatility that makes them a staple in our kitchen during the summer months. They are great to add to salads, sandwiches, pasta salads, and now, veggie tarts. This recipe is incredibly easy and delicious—you can pre-make ahead of time for a dinner party appetizer or to prepare a dinner for two.

The creaminess from the goat cheese balances out the acidity from the tomatoes, and the caramelized onion offers a subtle sweetness. Serve this tart warm out of the oven, or at room temperature. I like to use large beefsteak or heirloom tomatoes for the tart, but you could absolutely use cherry or Roma tomatoes instead. Keep frozen, store-bought puff pastry on hand for when you need to pull together a recipe in a pinch. When selecting your tomatoes, look for smooth, even skins that are firm but have a slight give when squeezed.

Ingredients:

  • 1 pre-made frozen puff pastry dough sheet
  • 2 ripe beefsteak tomatoes
  • 1 brown or white onion
  • 2 cloves garlic (minced)
  • ½ cup fresh soft goat cheese
  • 1-tablespoon olive oil
  • Handful fresh basil leaves
  • Arugula or micro-greens for garnish
  • Salt and pepper to taste

Preparation:

1. Preheat your oven to the temperature on puff pastry package instructions.

2. Thaw one frozen puff pastry sheet for 20 minutes before baking. This will leave the pastry malleable without causing it to stick together. Place on a parchment-lined baking sheet. The pastry will go into the oven frozen.

3. Slice your onion into thin strips.

4. Coat a large pan with butter or olive oil, and heat the pan on a medium-high heat until the oil is shimmering. Add the onions and give them a quick stir to coat them in oil. Spread the onions out across the bottom of the pan and allow them to cook. You will not want to stir them too frequently so they can caramelize. Once the onions have caramelized, remove them from the heat and set aside.

5. In a bowl, mix your minced garlic and tablespoon of olive oil. Brush the mixture over the puff pastry sheet.

6. Sprinkle your goat cheese over the puff pastry, followed by the caramelized onions. Try to spread the cheese and onions evenly over the pastry, but leave a ½ inch between the filling and the edge of the pastry to allow a flaky crust to develop.

7. Cut your tomatoes into ¼ inch thick slices, and spread them over the pastry. Season with salt and pepper.

8. Bake the pastry per the package instructions, usually around 25-30 minutes, or until the pastry is golden brown.

9. Remove the pastry from the oven and top with basil and arugula or micro-greens (optional). Add salt and pepper as needed. Slice and serve immediately or allow to cool to room temperature.

10. Enjoy!

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]]> Best Foods to Eat Before and After Your Workout https://www.baltimoremagazine.com/section/health/best-foods-to-eat-before-and-after-your-workout/ Wed, 02 May 2018 10:03:00 +0000 https://www.baltimoremagazine.com/?p=27346

You know the feeling: Bootcamp warmup begins and, during your jumping jacks, you feel your burrito bouncing around in your stomach. No bueno! On the flip side, we’ve all had a morning when we wake up with just enough time to make it to class, only to have drag through the entire workout.

No matter where you fall on the activity spectrum, you should take a look at what you’re consuming before and after your workouts. Pre-workout and recovery nutrition are incredibly important parts of the workout itself. If you’re depriving yourself of adequate nutrients, you could be stifling your potential as well as limiting your progression.

The tricky thing is, it’s all dependent on your body. What works for you may not work for your bestie. And what may work for your HIIT workouts may not work for your yoga practice. The key is to stay focused on what your body is telling you. If you listen to it, you’ll learn to better understand your needs and anticipate your best options. To help start you down that path of understanding, we spoke with registered dietitian and founder of Real Food Court, Courtney Ferreira, about the relationship between food and exercise.

Stay Hydrated

First off, the number one rule is to stay hydrated. (Say it louder for the people in the back!) Staying hydrated is essential for your body to function, let alone perform at the higher levels workouts require. Without it, you are bound to feel weak, tired, and dizzy, and you also run the risk of more serious side effects like muscle cramps and sickness. No matter what time of day, try to hydrate before, during, and after your workout.

Fuel Up

Think of your body like a car—you’re not going anywhere without fuel. Your body has the same relationship with its “fuel,” specifically, carbohydrates. Carbs aren’t just Oprah’s favorite—they are also the fuel that powers your muscles. Quick biology lesson: Our body breaks carbohydrates down into glucose. Glucose is then broken down through glycolysis to produce energy. It can also be stored as glycogen to be used later. “It is important to set yourself up for a good performance by providing some energy, or glucose, into the blood stream before your workout begins,” says Ferreira.

While research studies have shown that eating carbs 15 minutes before exercise helped participants improve their endurance (running 12.8 percent longer than when they had the placebo), it’s not required that you eat immediately before your workout. Ask yourself two basic questions: What kind of workout am I doing? Am I hungry?

“The idea of needing to eat before and immediately after a workout is most important for those who are doing intense workouts or are training or competing or have the goal of muscle mass,” continued Ferreira. “For the recreationally active person, exercise can be fueled by a snack and follow with a normal meal.”

In any case, the best exercise-boosting carbs include whole foods. Look for whole-wheat breads, fruits, even starchy vegetables—things that slow the carbohydrate breakdown and provide a steady release of glucose. Having the proper fuel will help you improve the intensity and quality of your workouts. We asked a couple of active Baltimoreans what they prefer:

“If I’m just hitting the gym after work, I usually snack on lemony hummus and veggies before I leave the office,” says Nabila Chami.

“I prefer to workout on an empty stomach, but will sometimes grab a handful of nuts or piece of toast with nut or sunflower seed butter on it if I’m going to be really pushing weights or endurance,” says Corinne Weaver.

Strong Recovery

While you may want to reach for that burger as a reward for a tough workout, it’s important to make smart choices for your body. After your workout is a key time to repair muscle and stabilize your blood sugar, which are depleted during strenuous workouts. Remember, during your workout, your body burns fuel from stored energy and food you’ve eaten recently. After this happens, our muscles start to use available protein to rebuild within a few hours of working out, but your body is especially good at absorbing carbs and protein within 45 minutes after your workout.

No matter what, Ferreira reminds us to be prepared. “You will never be able to predict how hard you will work or how tired you will feel because this can be impacted by what you eat early in the day and how mentally stressful your day is,” she says. “If you are driving home from the gym, the park, a class, it is important to have something on hand just in case. The last thing you want is to get dizzy or nauseated.”

Having balanced, real foods after your workout will help give you the fuel you need to recover and keep you satisfied for the night or until your next meal. Here are some more examples of tasty post-workout meals/snacks:

“I like ice-cold lemon water post workout—it feels ultra refreshing,” says Ashley Goetz. “And I usually prefer fresh, raw veggie dishes post-workout too or like a juicy, crisp, tart apple.”

“After workout meals are usually veggie and fruit-focused,” says Weaver. “Cherries and almonds are a great combo for my muscle recovery, and lean fish or eggs with water-rich zucchini or a carb boosting sweet potato.”

Care For Yourself

Most importantly, learn to listen to your body. Understand what it feels like to be hungry, have high energy, have low blood sugar, and more. Watch for signs of nausea, dizziness, and fatigue. Test out different options for your eating patterns and see what works best for you.

As Ferreira comfortingly puts it, “Although it may take you time to figure out what foods work best for you, I encourage you to experiment until you do. Remember, your body can truly adjust to anything. Just have patience and take it slow.”

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]]> Spring Salad Recipe To Make With Your Farmers’ Market Finds https://www.baltimoremagazine.com/section/fooddrink/spring-salad-recipe-farmers-market-finds/ Tue, 24 Apr 2018 13:48:00 +0000 https://www.baltimoremagazine.com/?p=25171

Spring is finally here—meaning the birds are chirping, flowers are blooming, and we finally have an excuse to leave the house on the weekend to hit the farmers’ market. Farmers’ markets are the best way to scope out local, in-season produce and are a great perfect opportunity to meet your local farmers, ask what produce they recommend, and get fresh ideas on how to use it.

The warmer months of spring give us bright, delicious seasonal vegetables, which help liven up any salad or veggie dish. Great in-season spring vegetables to keep an eye out for include arugula, peas, carrots, spinach, artichoke, and asparagus.

Try to grab a variety of root veggies since they can be enjoyed several different ways. They offer a delightful crunch when raw, or are hearty and comforting when roasted.

Delicious spring root vegetables include beets, radishes, sweet potatoes, fennel and carrots. When raw, beets and carrots are a wonderful crunchy addition to any crudité platter, but they can also be enjoyed roasted or grilled. Similarly, fennel gives a fresh bite when added to salads, and adds a unique flavor when pureed into soups. The beauty of root veggies is that there are several ways to prepare them.

This salad recipe is a great way to incorporate all of your farmers’ market finds. It also presents beautifully, which will make you the talk of any dinner party. Thanks to the bright colors of the veggies, it seems to look stunning no matter what. Next time you hit the local market, be sure to snag these ingredients to make a tasty spring salad.

Ingredients

For the salad:

  • 1 fennel bulb
  • 1 red beet
  • 1 zucchini
  • 1 green apple
  • 1 large sweet potato (either orange or purple)
  • 2 cups of arugula
  • ½ ripe avocado
  • 2 sprigs of mint
  • Goat cheese (optional)

For the dressing:

  • Juice from 1 large lemon
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • ½ teaspoon honey or maple syrup
  • ½ teaspoon dried basil
  • ¼ teaspoon onion powder
  • ¼ teaspoon salt

Instructions

For the dressing:

In a bowl, add lemon juice, extra virgin olive oil, Dijon mustard, honey, dried basil, onion powder and salt. Whisk vigorously for one minute until all ingredients are fully incorporated.

For the salad:

  • Preheat your oven to 400 degrees Fahrenheit. Spiralize or cube the sweet potato and add the pieces to a baking sheet. No need to add oil or seasoning to the potato. Once the oven has come to temperature, bake the sweet potato cubes or strands for 10 to 15 minutes until fork-tender. Allow them to cool to room temperature before serving.
  • Using a mandolin or sharp knife, thinly slice the fennel bulb, apple and beet. Be sure to set the beets away from the other ingredients to avoid color transfer.
  • Using a vegetable peeler, slowly run the peeler down the long side of the zucchini. Peel thin zucchini ribbons on each side until you reach the seeds. Stop peeling once you can see the seeds.
  • Slice the avocado into thin wedges.
  • On a large plate, assemble your salad starting with a bed of arugula. Arrange the other vegetables to your liking. Drizzle dressing on the salad at time of serving. Garnish with fresh mint, fennel greens and optional goat cheese.

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]]> Smoothie Recipes to Jumpstart Your Day https://www.baltimoremagazine.com/section/health/smoothie-recipes-to-jumpstart-your-day/ Tue, 13 Mar 2018 08:30:00 +0000 https://www.baltimoremagazine.com/?p=27754

Let’s face it, we’re all busy, but we feel a lot better when we take an extra 10-15 minutes to make a quick breakfast before rushing out the door. I personally like to start my day with a nutrient-dense smoothie. Smoothies are a fast way to give yourself a healthy boost to get you through the morning. I aim to include the following in each of my smoothies: protein, fiber, fat, and veggies. Let’s break these down.

Your protein can come from a variety of sources, but I usually reach for collagen peptides, or pea protein. Collagen peptides, which either come from bovine or marine sources, are an easy, flavorless way to sneak in some protein. I personally love Further Food Collagen Peptides, and add a scoop to my smoothies every day (which gives you an extra 7-9 grams of protein per scoop depending on the collagen company you choose).

Plus, collagen provides even more benefits than just extra protein. Since our collagen production starts slowing down in our 20s, adding a scoop of collagen peptides can help give your skin a youthful glow, as well as give you stronger hair and nails. Pea protein is an amazing option if you follow a vegan or vegetarian lifestyle. However, make sure to read the ingredients.

As far as fat and fiber go, I either add a tablespoon of chia seeds for a boost of Omega-3 fatty acids, or ground flaxseeds. I’m not afraid of fat. It is a great way to satisfy hunger cravings and keep you from reaching for that 11 a.m. granola bar (which is usually packed with sugar). How you include fat in your smoothies is totally up to you, but great options include chia seeds, ground flaxseeds (also called flax-seed meal), avocado, coconut oil, or coconut butter.  

I try to sneak some veggies into my morning smoothie, which ensures I am getting some additional fiber. Even if I don’t eat another vegetable for the remainder of the day, I can feel good knowing I had some for breakfast. I usually go for organic spinach in my smoothies. You can add 2-3 handfuls and not taste a thing. Other great options include frozen steamed cauliflower and frozen zucchini, which will also thicken your smoothie.

Below are two delicious smoothie recipes, which are always being blended up in our kitchen. The first is a chocolate crowd pleaser. I love the combination of chocolate and berries in a smoothie. The chocolate I use in the recipe is raw cacao powder, which can be found at any health food store.  Not only does it give a wonderful chocolate flavor, it is full of antioxidants, magnesium, iron. and calcium. It’s a wonderful thing to keep stocked in your pantry.  

The second smoothie is my go-to green smoothie. I make this smoothie about four days a week because It’s a low sugar option and is totally delicious. Both of these recipes call for about ¼ cup of your favorite non-dairy milk. If you have a high-speed blender, this amount should be fine, but feel free to add up to ½ cup. Keep in mind: the less liquid, the thicker the smoothie will be.
 

Chocolate Chia Berry Smoothie

Ingredients:

  • 1 cup organic baby spinach
  • ½ cup frozen mixed berries (blueberries, strawberries, blackberries, raspberries)
  • ¼ cup frozen steamed cauliflower
  • ¼ to ½ cup Non-Dairy Milk of choice
  • 2 tablespoons Raw Cacao Powder
  • 1 tablespoon chia seeds
  • 1-2 drops of liquid Stevia (optional)
     

Go-To Green Smoothie

Ingredients:

  • 1 cup organic baby spinach
  • ¼ to ½ cup almond milk
  • ¼ avocado
  • 1 scoop Collagen Peptides or protein powder of choice
  • 1 tablespoon nut butter of choice
  • ½ tablespoon ground flaxseed
  • 1-2 drops of liquid Stevia (optional)
     

Instructions: Add all ingredients to your blender and blend until well incorporated.

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]]> Package Meal https://www.baltimoremagazine.com/section/fooddrink/terras-kitchen-strives-to-get-people-back-around-the-dinner-table/ Thu, 01 Dec 2016 08:30:00 +0000 http://server2.local/BIT-SPRING/baltimoremagazine.com/html/?post_type=article&p=4111

“It all started with a baby,” says Michael McDevitt, entrepreneur and founder of Baltimore-based startup Terra’s Kitchen.

Shortly after learning he was becoming a father, McDevitt, who has an extensive background in health and nutrition, began thinking about the importance of the family meal. So he decided to tap into the meal delivery market, with a local and sustainable twist.

“It’s not about paint by numbers cooking, it’s about getting families around the table,” says McDevitt of the ethically farmed, pre-prepped ingredients Terra’s Kitchen delivers straight to your door in a climate-controlled, reusable vessel.

Subscribers create an online profile where they may choose from more than 40 beautifully crafted meals to put together in addition to a selection of a la carte options. Meals can be customized to fit a variety of nutritional needs, including vegetarian, gluten free, and paleo.

Terra’s Kitchen also endeavors to introduce people to local venders, like Tessamae’s and Salazon Chocolate.

“We have partners throughout the state that have values that are aligned with ours,” says McDevitt. “They’re all about making a change and making a better community.”

McDevitt believes meal prep gives people a changed perspective on food and more confidence when it comes to making healthy decisions.

“We’re trying to create a better world, and it’s totally achievable because it’s just about getting people to eat dinner together,” says McDevitt. “That’s what I’m most excited about—that and the lamb rigatoni.”

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]]> The Me Guide 2015 https://www.baltimoremagazine.com/section/health/the-me-guide-2015/ Mon, 26 Jan 2015 08:30:00 +0000 http://server2.local/BIT-SPRING/baltimoremagazine.com/html/?post_type=article&p=7233

Jump into the new year with confidence.

By Hilary Geisbert with Shabdiece Esfahani and Rebecca Kirkman. Photography by Christopher Myers. Hair and makeup by Susan Heydt for Smashbox at Suze Makeup Studio. Quilled paper lettering by Veta Sherman.

Jump into the new year with confidence.

By Hilary Geisbert with Shabdiece Esfahani and Rebecca Kirkman. Photography by Christopher Myers. Hair and makeup by Susan Heydt for Smashbox at Suze Makeup Studio. Quilled paper lettering by Veta Sherman.

Sponsored by Lifebridge Health and Fitness

It’s that time again—the beginning of a new year, which means the making of a new you. You’re probably setting goals to become a better friend, parent, sibling, employee—and the list goes on. Before you prioritize that list, why not start with yourself? You can’t fully help someone else if you’re not the best version of you. So take that spin class that you’ve been dying to try. Book that full-body massage that will make you feel amazing. We promise, those around you will thank us later. The Me Guide is about that—putting yourself first—indulging in beauty, while getting back on a healthy track with food and fitness to become the happiest, healthiest you.

Beauty Road Map

Here are 10 steps to make you feel and look good from head to toe.

NO.1 squeaky clean

Davines takes pride in creating 100-percent clean-energy hair products. (Bonus: They also serve as great eye candy for the medicine cabinet.) Favorites include the deep conditioning Nourishing Vegetarian Miracle Conditioner, the Replumping Hair Filler Superactive for some extra va-va-voom, and its latest and greatest addition, the Texturizing Dust for maximum volume. Davines hair care line available at Bella of Canton, 2809 Boston St., 410-327-7872; Laboratorie, 735 Deepdene Rd., 410-435-0805; and The Parlour, 9515 Deereco Rd., Lutherville-Timonium, 410-853-7032.

NO.2 hot wax

Bikini upkeep can be ouch-inducing to say the least–so don’t take shortcuts. In 45 minutes, The Australian Vacial ($35 add on) at All About Me Salon and Dayspa will get you in tip-top shape with a cleanser to remove bacteria, followed by exfoliation to get rid of any pesky in-growns. The soy-based wax pampers sensitive skin, and is finished off with a soothing mask that zaps redness, plus a moisturizer, leaving you smooth and confident to take that sarong off on vacation. All About Me Salon and Dayspa, 212 Washington Ave., Towson, 410-828-8929.

NO.3 timeless cut

The It Cut this season is the shoulder-length layered bob. But wait, wasn’t that the It Cut last season? The bob never goes out of style,” explains celebrity stylist Dean Krapf, of Lluminiare Salon, who has seen (and cut) it all (haircuts with Dean starting at $95). The key is to mix it up. “Right now, the freshest statements have been about texture and length.” For a more traditional, yet modern, look, think shoulder-length sleek blow-out, while bohemian beach waves offer a fresh take on the classic cut. Lluminaire Salon, 15 W. Allegheny Ave., Towson, 410-583-1500.

NO.4 cup crusaders

Since 2004, when Gwyneth Paltrow showed up at a film premiere with mysterious marks on her back, numerous Hollywood A-listers have joined the cupping movement. The cited benefits of cupping massage ($110-135 at Ojas Wellness Center) include toxin release, relieving back and neck pain, and even reducing cellulite. The downside? You might walk away with octopus-like marks varying in color, which fade in two to four days. Hey, if it’s good enough for Gwyneth. . . . Ojas Wellness Center, several locations, including 1501 Sulgrave Ave., Ste. 103, 410-664-6527.

NO.5 new color

Nothing encourages a fresh start quite like new hair color. Even for virgin tresses, the trend of balayage (a form of hand painting in highlights and lowlights) leaves a natural effect, keeping color dimensional with a natural sun-kissed look. Whether you opt for highlights or all-over color (single process starting at $80, balayage starting at $90), pro-colorist Matt Hagan at Studio 921 treats coloring as a form of art. “Find your comfort zone and rebel,” he advises. “Even just a little.” Studio 921 Salon & DaySpa, 921 E. Fort Ave., Ste. 108, 410-783-7727.

NO.6 kiss and makeup

About Faces’ Owen O’Donnell, Smashbox retail specialist and ambassador and self-described contouring genie, is here to coach you through a customized, hour-long makeup session. After the personalized makeup lesson ($95), you’ll leave the salon with step-by-step instructions that O’Donnell devotees keep tacked to their vanities. “Following the right steps, using primer, the right brush, and [doing things in] the right order is half the battle,” says O’Donnell. “You don’t necessarily need a lot of skill.” About Faces Day Spa & Salon, several locations, including 1501 S. Clinton St., Ste. 300, 410-675-0099.

NO.7 summer glow

We’ve all been there–terrified (or victimized?) by a spray-tan disaster. Enter Scrub and Tan ($140) at the Baltimore Spa and Salon. It starts with 30 minutes of exfoliation (options include a heady mix of fruit and nut extracts or an invigorating arctic white-peat blend). After that, a flawless, J.Lo-esque spray tan is applied–sans the Oompa Loompa shame. Baltimore Spa and Salon: The Ritz-Carlton Residences, 801 Key Hwy., 410-625-2427.

NO.8 fresh face

FX Studios’ Organic Peel and Peptide Illuminating System by Éminence ($700/series of four) is an innovative three-step facial-and-peel combo done over a 12-week period that helps to prevent and reverse signs of aging. It’s a unique combination of four in-spa facials and peels and a home-care kit using products that are organically derived, making it gentle on any type of skin. FX Studios Salon & Spa, 11270 Pepper Rd., Hunt Valley, 410-771-1500.

NO.9 Boh-dacious

Who knew that you could use Baltimore’s iconic staples–Natty Boh and Domino Sugar–to help get glowing skin and hair? Turns out our favorite one-eyed pal can provide body and shine for hair and improve your complexion by killing off bacteria that trigger breakouts. The 50-Minute Baltimore Beer Treatment ($165, Four Seasons Spa) includes a full-body beer-and-sugar scrub, followed by a warm shower and full-body massage, all while sipping on a chilled Boh. Cheers! Four Seasons Spa, 200 International Dr., 410-576-5800.

NO.10 ageless skin

Spa in the Valley’s acupuncturist, Niloufar Gorman, is known for the success of her non-surgical facelifts that utilize a combination
of acupuncture and her own skin-care line, Biovisage. MVPs of the line include a 24-karat gold anti-aging serum ($125.50) and a
cellular vitamin-C serum that is said to reduce wrinkles by 40 percent ($88). Her work is the closest thing to magic outside of Photoshop. Spa in the Valley, A Salon by Debbie Spa, 118 Shawan Rd., Ste. P, Hunt Valley, 410-771-0200.

Home Sanctuary

Add these items to any room to create a Zen feeling

Smoothie King

Great tasting (and good-for-you) smoothies!

Hemp Berry High

Benefits
Great for digestion, high in protein and essential minerals and vitamins.

Ingredients
  • 5 ounces orange juice
  • 1 banana
  • 1/2 cup blueberries
  • 1/4 teaspoon vanilla
  • 1 teaspoon chlorella powder
  • 2 tablespoons hemp seeds
  • 1 teaspoon maca powder
  • 1 pinch Himalayan salt
  • 3/4 cups ice
Fun Fact

Himalayan salt contains many trace elements and minerals for good health, prevents muscle cramps, regulates electrolyte balance of cells, and balances blood sugar and pH acid levels.

Available at Zia’s Cafe, 13 Allegheny Ave., Towson, 410-296-0079 and Plant Bar, 529 E. Belvedere Ave.

Orange Aid

Benefits
Boosts immune system and promotes good eye health and healthy skin.

Ingredients
  • 2 carrots
  • 1 mango
  • 2 tablespoons hemp seed
  • Mountain Valley spring water (to fill)
Fun Fact

Hemp seed is the ultimate plant-based protein, rich in vitamin E to aid digestion. It helps increase energy levels and metabolic rate. Carrots have high levels of vitamin A and anti-inflammatory benefits. Mountain Valley spring water is preferred because it is not packed in plastic.

Available at Agora Market at the Inn at the Black Olive, 803 S. Caroline St., 443-681-6319.

Blueberry Pie

Benefits
Low-fat, high in antioxidants (which help to boost your immune system and prevent infections), aids in reducing belly fat, loaded with vitamin C.

Ingredients
  • 2 cups frozen or fresh blueberries
  • 1 1/2 cups coconut milk
  • 1/2 ripe banana
  • 1/3 cup walnuts
  • 1 teaspoon maple syrup
Fun Fact

Maple syrup contains essential nutrients like zinc and manganese, which can help strengthen your immune system. Be sure to look for a bottle that lists pure maple syrup as its only ingredient, not one made with processed sugar.

Available at Grind House Juice Bar, 2441 St. Paul St., 410-220-0166.

Jump Start

Benefits
Loaded with vitamins, minerals, and fiber. It helps restore tired muscles and rejuvenates the body, while boosting energy.

Ingredients
  • 8 ounces organic apple juice
  • 1 cup fresh spinach
  • 1/2 banana
  • 1/4 avocado
  • 3-4 chunks fresh pineapple
  • 2 scoops ice
Fun Fact

Fresh pineapple is the source of the enzyme bromelain, which is being studied to discover its effectiveness in alleviating arthritis, reducing inflammation, and treating burns.

Available at Corner Juice Bar & General Store, 2400 Fleet St., 410-844-1538.

Hot Workouts

10 new routines that will keep you motivated and moving.

Punch it Out

Grab a pair of boxing gloves for MAC Attack, a high-intensity class at the Maryland Athletic Club in Harbor East. Trainer Wayne McFadden Jr. combines boxing, boot camp, and strength training to get students’ heart rates up and cores engaged with activities such as punching bags and squat thrusts during this 60-minute power hour. Maryland Athletic Club, several locations, including 655 S. President St., Ste. 200, 410-625-5000.

Combat Training

A new take on self-defense, BodyCombat is a martial-arts-inspired workout at Merritt Athletic Clubs. Kicks, chops, and strikes are choreographed to upbeat music in this class, which blends boxing, karate, and taekwondo. You won’t earn a black belt, but you will burn an average of 730 calories during this 55-minute class. Merritt Athletic Clubs, several locations, including 210 E. Centre St., 410-332-0906.

Play Date

For new moms, getting back into the workout routine can be challenging. That’s why Inline Fitness’ husband-and-wife owners Josh and Heather Kirk offer classes where kids can come along. Baby Bootcamp incorporates standing barre and Pilates moves—all with the wee one in a front carrier. And the Mommy & Me Pilates class targets new moms’ trouble spots—abs, legs, back, and arms–while balancing baby (six weeks to crawling) on the belly. Inline Fitness, 720 S. Montford Ave., 410-940-9601.

Surf’s Up

You can’t catch any waves in Baltimore, but you can still get a long, lean, surfer body with SurfSet classes, which challenge your abs and stabilizer muscles while balancing on a surfboard that mimics the motion of being on the water. Founder Alison Schuch and instructors have designed one-of-a-kind classes that pair SurfSet with everything from yoga to cycling. Remember: summer bodies are made in winter. BeachFit, 1400 Aliceanna St., 410-753-4354.

Music Men

It’s music to our ears that students at M. Power Yoga do downward dog to live tunes during Music in Motion classes. And it makes perfect sense given that brothers and co-founders Jason and Joel Herd are musicians themselves. The candlelit sessions feature tunes—from singer-songwriters, to jazz, to post-rock—that help quiet the mind and soothe the body. Silence is so overrated. M. Power Yoga, 3600 O’Donnell St., Ste. 100, 410-534-9642.

Hardcore Warriors

With its graffiti-covered walls and open warehouse floor plan, Urban Evolution’s 15,000-square-foot Southeast Baltimore studio feels more like an urban skate park than your typical workout space. Starting with the Intro to Parkour class, students—ages 9 and up—learn to scale walls and execute maneuvers like box- vaulting and rail-balancing in an obstacle-course format. Once you’ve released your inner ninja warrior, join other parkour practitioners for an outdoor jam (applying skills in an informal setting) at locations around the city like Fort McHenry, Patterson Park, and the Inner Harbor. Urban Evolution, 6801 Eastern Ave., 855-646-5271.

Dancer’s Body

Maybe you’ve tried barre—the strenuous workout combining ballet, yoga, and Pilates that is known to lead to long, lean muscles—but at Pikesville’s Barre studio, founders Kara Bennett and Aimee Fulchino offer exciting new takes on this trendy routine. Their hardcore classes combine classic barre postures with yoga stances and fat-burning cardio exercises. A MegaFormer machine piles on an even greater challenge, as it adds resistance and leaves you as exhilarated as you are exhausted. Barre, 2586 Quarry Lake Dr., Pikesville, 410-486-8480.

Air Time

Catch some air as you swing from a low-hanging, hammock-like silk scarf during an Air Yoga class at the Canton Club. This class, which helps strengthen your core and improves overall flexibility, offers much more than your typical mat session with its combination of traditional poses and upside-down asanas. (Your arms and abs will thank you later.) Relax into it—and enjoy the sweeping views of the harbor, too! Canton Club, 2780-D Lighthouse Point East, 410-276-5544.

On the Road

The Road, a nine-week training program by Earth Treks Climbing Centers, will put you on the path to fitness in no time. This class, a full-body workout for all fitness levels, includes conventional and unconventional training methods with “Roadies”—who lift weights one minute and swing a sledgehammer or drag a 250-pound tire the next until they run out of gas. Earth Treks Climbing Centers, several locations, including 7125-C Columbia Gateway Dr., Columbia, 410-872-0060.

Pool Party

When you’re tired of sweating it out at your traditional spin class, try the European workout craze that has made its way to Baltimore: aqua spinning. To tone abs, legs, and thighs, hop on one of the spinning bikes submerged in Brick Bodies’ downtown lap pool to reduce spinning’s stresses on joints while burning up to 800 calories. Brick Bodies, several locations, including 218 N. Charles St., 410-547-0053.

Perfect Fit

Looking good while working out.

Ever since strong has become the new skinny, women can’t get enough of all things wicking—sweat wicking, that is. With that in mind, activewear brands have really upped their game—using new patterns, technologies, colors, and silhouettes to create pieces that can be worked into your everyday wardrobe, allow you to sweat it out at the gym, and are spot-on with the latest fashion trends. It sounds like a perfect blend of functionality and fashion, if you ask us.

To and From

Bright bomber jacket ($228) at lululemon athletica. Energy bra ($48) at lululemon athletica. pure stretch cheeky underwear ($12) at under armour. speedform studiolux shoes ($79.99) At under armour. Lined city jogger pants ($98) at athleta.

Studio Space

Sports bra ($39.99) at Under Armour. Energy bra ($48) at Lululemon Athletica. Wunder Under Crop II ($82) at Lululemon Athletica. Leg warmers ($58) at Lululemon Athletica.

Track Meet

Perfect Tight printed capri ($59.99) at Under Armour. sports bra ($39.99) at Under Armour. Nike hooded sweatshirt ($80) at City Sports. Nike Free 5.0 shoes ($100) at City Sports.

Get the Gear

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Into pilates? Rock climbing? Boxing? Free weights? Has Baltimore got a gym for you!

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]]> Got beer? https://www.baltimoremagazine.com/section/fooddrink/got-beer/ Wed, 11 Nov 2009 16:00:00 +0000 https://www.baltimoremagazine.com/?p=65744 Continued]]> Because of the ubiquitous Cal Ripken Jr. ads from the 90s, we Baltimoreans know that milk builds strong bones. But a recent study in the journal Nutrition found that drinking beer may also promote bone density. Out of 1,700 women participating in the study, those that were considered moderate beer drinkers had the highest bone density. The women underwent ultrasound scans of their hands, because bones in the fingers are among the first to show signs of osteoporosis. The bones belonging to beer drinkers (those who drank 1-2 pints a day) were denser.

The scientists explained that there were a couple of possible explanations for this. Researchers said: “Silicon plays a major role in bone formation. Beer has been claimed to be one of the most important sources of silicon in the Western diet.” The study also said that greater bone density could be a result of the plant hormone phytoestrogen, which is found in beer and keeps bones healthy.

However, the fine print basically advises us not to go crazy and that drinking in moderation is still key. But the bottom line is that an after-work beer (or two?) actually does a body good.

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