Category Archives: Corporate Health

Antioxidant-Rich Brain Foods

Food For Thought! Patient Success Story..

A very special friend and patient of mine came to see me for added focus and mental clarity at work and throughout the day. We got started with her diet and lifestyle, and as you can see, she quickly added in some of these brain superfoods and is loving how much more energy she feels already. Check out this savvy gal’s Office Friendly (and doctor approved) Snacks for the day. I am SOOOO proud of her! Hopefully you can learn something too…

”Thanks to your awesome explanations and positive reinforcement, I hope you are as proud as I am of the food selection I brought to work today”

Check out these Delicious Brain Boosting Snacks!

Check out these Delicious Brain Boosting Snacks!

Breakfast Smoothie

1 scoop VegaLite powder, 1 scoop ground flax seed w/ blueberries, 1 cup frozen strawberry/raz/blueberries, 1 cup frozen pineapple chunks, and unsweetened vanilla almond milk.

Office Snacks
– 1 Green Apple
– 1 Pomegranate
– 1 carton of blueberries
– Yogi Green Tea
– 1 bunch of Bananas
– Unsweetened Vanilla Almond Milk
– Barbara’s Flax seed and Granola High Fiber Cereal
– Barbara’s Peanut Butter Puffin’s Cereal (for breakfast later this week w/ a banana)
– 2 slices Ezekiel Whole Grain Sprouted Bread
– 2 slices of Applegate Farms Smoked Turkey Breast
– Avocado
– Tomato (will add this to the above 3 and make a sandwich w/ some mustard I bought in France)
– 1c Quinoa w/ mixed veggies that I added bits of dried apricot to

SuperBowl snacking

Savvy Super Bowl Snacking plus Recipes

Tips for a Healthy Super Bowl Party

Here are some easy snack ideas to include in your party for Game Day, seeing that you are a savvy snacker these days:

·       Baked kale chips (tear off fresh kale leaves into bite sized pieces, place on a baking tray with some olive oil, sea salt, chili flakes; mix it all together and spread evenly on the pan for ~10 min until golden brown in a 350 deg oven); black or green olives; grilled and roasted veggies; fresh fruit like berries with Greek yogurt dip sprinkled with cinnamon; air-popped popcorn drizzled with truffle oil and sea salt; boiled eggs; sushi rolls filled with brown rice, avocado, cucumber, carrots.

·       Make sure that your ‘chips’ are made with a few simple ingredients and try to purchase whole grain tortilla chips if you can! Baked corn chips and flax or rice crackers are great options.

·       No Super Bowl party is complete without a creamy dip, but heavy cheese or sour cream don’t need to be your dips’ base. Here are some lighter options: hummus, roasted eggplant spread, guacamole, salsa, Greek yogurt dip (add fresh herbs and spices like garlic, dill and lemon juice), black bean dip – and of course, tons of crunchy veggies to go with them!

·       Go nuts! Adding a variety of nuts to your spread is an effortless way to incorporate some healthy and filling protein and fat to the menu. To add a touch of portion control, try nuts with shells like pistachios, or cacao dusted almonds for those with a sweet tooth.

·       Don’t get delivery: make it in your kitchen! While you might be tempted to order in a few pies from your local pizzeria, making pizza at home can be a much healthier but still delicious option, since you control the ingredients. Add toppings like BBQ Chicken, veggies, garlic – get creative! If you’re crunched for time or just not in the mood to cook, you can pick up a healthy pizza from the frozen food section of the grocery store.

·       Crunch on some crudités: perfect to pair with healthful dips, or just to munch on their own. Colorful raw veggies are packed with fiber and bulk up your plate: carrots, cucumber, bell pepper strips, grape tomatoes, celery sticks, mushrooms, cauliflower, broccoli, yum!

·       It’s all about the shrimp: the players on the field aren’t the only ones who benefit from filling up on lean protein. You and your guests will love the extra energy and low cal pump that shrimp bring. Perfect to dip into some spicy cocktail sauce and fresh lemon! Shrimp can be grilled or steamed for different flavors.

·       Choose a more colorful chili: this simple dish can feed dozens of hungry guests. Depending on how you prepare it, it can be loaded with fiber, protein and veggies like bell peppers, onions (but shhh don’t tell!). Depending on who is attending, you can whip up a veggie chili or add ground turkey breast, and top with sliced green onions, low fat cheese or sour cream, chopped tomatoes. Corn muffins match this dish well!

·       Sliders and minis: you can still serve everyone’s favorite meat-centric dishes, and keeping the portions small provides everyone with the tastes they crave without overloading on the calories. If you prepare ahead, you can create bite-size nibbles, kabobs, plump shrimp and tiny sandwiches. Try ground lamb, which is nutrient rich and packed with nutrients and flavor, topped with salsa and avocados or guacamole. How about turkey meatballs, grilled chicken drumsticks or chicken sausage pieces with toothpicks! Mini burgers can be topped with wilted spinach and caramelized onions.

·       Sip smart: while beer commercials might try to sway you otherwise, remember that you don’t want to drink all of your calories. Here are some festive concoctions that will keep you hydrated: mint and green herbal teas, sparkling water with lemon, lime and orange wedges.

·       Sweets: you don’t have to serve that store-bought football-shaped monstrosity of a cake to cater to your guests’ sweet tooth. Try brownies filled with antioxidant-rich cocoa powder, perhaps topped with a green avocado topping. Even better, fresh fruit skewers for dessert, with strawberries and blueberries to accompany your sweets.

Some Delish Recipes!

Buffalo Hummus 
Makes 3 cups

Ingredients:

2 cans (15.5 ounces each) garbanzo beans, rinsed and drained
1/4 cup tahini (sesame seed paste)
1/4 cup fresh lemon juice
1/4 cup water
1 Tablespoon olive oil
1 Tablespoon Franks Red Hot cayenne pepper sauce
1 clove garlic, minced
1/2 teaspoon sea salt

Instructions:

Blend ingredients until smooth. Serve with bean chips, carrots & celery sticks.

Almond Butter & Chocolate Popcorn

Makes 6 servings

Ingredients:

6 cups air-popped popcorn
4 Tablespoons dark chocolate chips, melted
2 Tablespoons natural almond butter, warmed

Instructions:

Place popcorn on baking sheet. Drizzle with chocolate and nut butter. Let set in fridge for 10 minutes. Enjoy.

 

Corporate Wellness

Hu Blew away the Competition

Would you believe how quickly the staff devoured this super low calorie KALE salad? Topped with sesame seeds, a super light dressing and antioxidant powerhouses, GOJI berries, people were back for seconds and thirds, as they filled up on this superfood, rich in fiber, protein and key nutrients that pack added energy for your afternoon.

Today we decided to splurge on lunch and spoil the staff, with in my opinion, the city’s BEST new restaurant for the health-savvy New Yorker. Hu Kitchen is known for its quality, HUman food that comes from all natural, clean sources, which is what makes it taste so special. Those who follow the Paleo lifestyle will be sure to adore these mouthwatering dishes, including their uber fresh salads, juices and protein bowls.

Sesame Kale Salad topped with Goji Berries: Huge Hit

Sesame Kale Salad topped with Goji Berries: Huge Hit

The aroma from this meal was literally captivating; calling people over from their desks, as the hungry staff surrounded the table in line ups and feasted their eyes on nothing but colorful, healthy food.

Check out our Protein-rich Quinoa Bowl Bar: Filled with the world's HEALTHIEST toppings

Check out our Protein-rich Quinoa Bowl Bar: Filled with the world’s HEALTHIEST toppings

Each person got to create their own Quinoa Bowl with their own toppings and goodness. Most of the staff learned about and tasted quinoa for the first time today… For those of you who are new to this grain, Quinoa is a protein-rich grain that is not only super filling, but is also a great substitute for carbs like rice and pasta to switch it up. Quinoa (pronounced keen-wah) can be flavored to match anything your heart desires, whether it be Mexican, Italian, Greek, Indian; I even make a sweet blueberry maple almond quinoa for breakfast that is out of this world!.

Meaty mushrooms were a HUGE hit, and were so tasty that I had to have seconds… They served an organic grass-fed (and grass-finished!) ground beef that you can absolutely taste the difference when compared to your regular BigMac slop (sorry to say). Miso chicken was super juicy and moist, along with a bright orange creamy textured root veggie mash (carrots, sweet potato, squash) that blended in perfectly atop the quinoa. There was a slew of crunchy veggies to accompany the soft quinoa, like beets, jicama and carrots. Additional yummies to top off your bowl included almonds, black and white sesame seeds, fresh mint, basil and cilantro leaves, diced onion — a major way to cleanse your body post-detox!

Needless to say, there were no leftovers and we are ALL craving more of this Humanely DELICIOUS food again for next week. Let’s see if we can pull it off!

 

 

 

healthy apple

Corporate Health and Wellness Challenge

The Doctor’s Weekly Health Update: Jan 18, 2013

By Dr. Laurie Brodsky, N.D., HBSc.

There is a new buzz in the office air, and it certainly seems to be a newly found awareness and appreciation for ”what goes into my body”.
When I first stepped into the CFG office group just six short weeks ago, what I saw was a nice group of people who were stuck in a daily grind of too much work and too little sleep, all of which was becoming quite toxic, lifeless and simply ordinary. Energy levels were low, very little movement was happening and WAY too many open cans of diet soda were sitting on desk tops. People were hovering over their desks eating, and their motivation to get up for some clean fresh water (or a bathroom break for that matter) was very far in the distance. We had a LOT of work to do.
Within a matter of minutes, I was kindly greeted by the staff who each had their own story to share with me as to how they got to their current state of health, whether it be: no time to hit the gym, not eating healthy, depriving themselves of sleep, overworking and stressing themselves, sugar cravings, NO TIME for anything; I heard it all.
The first thing we needed to establish was healthier hydration habits. We opened up our first attempt at a Water Bar, and got the staff water bottles (BPA-free of course!) and also provided fresh lemons, limes and fruit to add to the water to encourage antioxidant intake and flushing of toxins. This water challenge got people excited, along with more standing and sitting (stretching and muscle oxygenation) as they relieved themselves, and now, it’s time to take it to the next level by adding a convenient new water filtration system right in the office to make water that much more accessible to those keeping their bodies clean and hydrated.
Rule of thumb for water intake: Aim to drink half of your body weight in ounces of water each day; so if I weighed 200 lbs, then I need at least 100 ounces of water each day to meet my metabolic needs.
Drink Me! Keeping yourself hydrated is a must

Drink Me! Keeping yourself hydrated is a must

We then began to explore healthy afternoon time snacks to reduce peoples’ intake of junk food out of boredom and routine. We started label reading and quickly realized that some of the groups’ favorite snacks contained ingredients like aspartame (formaldehyde from diet soda intake? Don’t even get me started..), titanium dioxide (sunscreen),   high fructose corn syrup (jacking up your blood pressure), artificial colorings and dyes (petroleum based), hydrogenated oils (trans fats, genetically modified and processed cheap oils), and soy (lecithin, isolates that mess with your hormones). We literally THREW THIS JUNK OUT and brought in new snacks to try, that were mostly tasty and protein-rich treats like almond butter packets, gluten-free crackers, humus, fresh foods and gluten-free granola. Let’s remind each other what REAL whole food tastes like, and escape from the toxic artificial flavors we are accustomed to.
Afternoon Snacks: Boosting Morale AND Energy

Afternoon Snacks: Boosting Morale AND Energy

Over a healthy wholesome lunch from Whole Foods with the team, I had time to think about what this place really needs to take it to the next level. We have quite a diverse array of health enthusiasts in the group, so the idea needed to appeal to most. More so than just individual time with the doctor, the group needed an invigorating health challenge to bring people together, so we introduced the idea of a New Year’s Juice Cleanse!
There are a myriad of juicing franchises in the city, but only a handful that offer top quality organic produce transformed into liquid gold. We opted to go with a three-day Juice Press cleanse, since their juices are renowned for outstanding nutritive value and freshness. Everyone was warned that this wouldn’t be the most FUN experience of their lives, but that it was important to get the junk out of their system by pushing the nutritional reboot button.
Drink your Juice

Drink your Juice

After three arduous days, almost everyone that signed up for the cleanse completed the full program — no problem. Some were hungry, others got mild headaches, and a handful of people experienced digestive upset as their body was ridding itself of toxins that had been accumulating for years. There were light snacks made available each day including cucumbers, celery, carrots, green tea and nuts for those who needed a boost. Most people were pleasantly surprised at how much more energetic they felt upon completion of the 72 hour challenge, and how much deeper they slept while cleansing. Others excitedly reported weight loss (bonus!) and flew through this mental and physical challenge quite easily. On the other hand, some team members were not thrilled about the juice flavors and swapped out their juices for others. Overall consensus? Pretty good in terms of results: sugar, coffee and soda cravings abated and outlook on making healthier food choices will hopefully stick with them for a while longer…
For our next challenge, Spring Cleaning, we will explore healthy breakfast choices and smoothies to get your ‘bikini body’ ready for summer. It may seem like it’s far away, but health is a 365 day challenge. Maybe we will try a different company to juice with for variety, and can look into including some healthy foods to compliment the process. Get ready to shed some pounds, a new challenge is on the horizon!
Thanks to each and every one of you who took a few minutes of your time to connect with me for what matters most: YOUR HEALTH.
Have a fantastic weekend, and see you next week!