Hey there. I wanted to take a minute to acknowledge something really important.

This time of year is really hard for a lot of people.

It’s not just you.

The beginning of the year can be really challenging. There’s a lot of pressure to feel joy around the holidays, to come up with some kick butt resolutions, to be in a relationship, to be with family, to spend lots of money, to have your dream career, to have found the perfect place to live… the list goes on.

I work with a lot of different people, and different types of people. One thing I can say is that you are not alone. In reality, a lot of people are dealing with a lot of drama with their families, with the loss of loved ones, with depression, break ups, divorces, dissatisfaction in their careers, and lots of pressure to do better and be better.

So, I just want to say, it’s ok. You are ok. Yes, the start of a new year can be a great time to start new projects, get back to the gym, start eating healthy, whatever. But any other day is just as great a day to start. You don’t need a resolution and you don’t need to be happy. However you are right now is totally fine. And however you are right now is not forever. Despite what it may feel like. Things do and will change.

Everyone struggles sometimes. Everyone has doubts. Everyone doesn’t want to get out of bed sometimes. Everyone worries that they’re not enough sometimes. It’s not just you. And that’s not to belittle your struggles. Only to say that you have a lot more in common with others than you know. Because of my work, I have had the amazing opportunity to be with people in some of their darkest times. People tell me what they would want no one else to know about them. So trust me, even when people look happy on the outside, they have their own internal battles as well.

With so much love, I just want you to know you are not alone. And if you feel alone, please reach out to someone. Over the holidays someone that I was good friends with in High School committed suicide. I hadn’t spoken with him for a number of years, but he was someone everyone liked. He was happy, kind, a good guy. I don’t know his story, and I don’t know yours, but I want you to know that there is love and good in this world. And sometimes you just can’t see it, but please trust that it’s still there, and it’s not just you.

Hey there! Thanks for stopping by!

A well-stocked kitchen is key to cooking healthy meals without wasting a lot of time. Here are 4 of my kitchen essentials:

1. A good knife

You don’t need to buy a whole set from cutco or any of those other companies, you really just need one good knife. I recommend a good 7 inch chef’s knife. A good knife stays sharp longer, allows you to chop more efficiently (huge time saver!) and doesn’t hurt you hand. Plus, it’s actually safer to use a sharp knife over a dull knife (a dull knife can slip and slide a lot more and you have to use more force with it, making injuries more likely). This is my favorite knife. It works for me because I have small hands and it’s super light weight. If you’re a big guy, you might prefer one of the German made knives. You can also go to a kitchen store and play around with some different knives to see which works best for you. If you’re looking for an inexpensive good knife, I recommend these guys. I use them for my cooking classes.

If you’re not comfortable using a kitchen knife, take a knife skills class. It’s more than a worthy investment.

2. Counter space

If you live in NYC, you probably know how hard good counterspace is to come upon. But, there’s always a way! In an old apartment I used to have a small shelf on wheels that was the perfect height and was great to chop veggies on (with a cutting board). In other spaces I’ve put the cutting board on the stovetop or on a kitchen table. Take a look at your space and see what you can do. You can also move your drying rack, paper towels or random kitchen clutter to a different spot to make space for meal prep. Ideally, you want whatever surface your chopping on to be about hip level. Chopping at this level will keep you from straining your back.

3. Tupperware

It may sound like a given, but tupperware is so important for good meal prep. You want tupperware that fits one individual portion so it’s easy to pack and take to work, heat up when you’re hungry and ready to go, or freeze for later use. If you’re using plastic, make sure it’s BPA free! You can also use extra tupperware for storing any extra veggies you’ve prepped and munch on them for a snack or throw them in an omelet or stir fry. Prep once, eat twice!

4. Aromatics

Aromatics (i.e.) onions, garlic, herbs, ginger etc are great for adding flavor to a dish. Saute some onions and you get a whole new depth of flavor to whatever you’re cooking, whether it’s a soup, omelet or stir fry.

5. Spices, Oils and Vinegars

In addition to aromatics, spices or sauces that make you happy are essential to making quick and healthy meals. And they give you great flavor without any of the artificial BS. Cumin is my favorite spice, it adds so much to any dish I make. You don’t need a million spices to make good food – just keep a few on hand that you know you like. My 3 essentials are garam masala (a spice blend), cayenne and cumin.

Same goes for sauces or oils/vinegars. I always have olive oil, apple cider vinegar, coconut oil and lemon juice at home (I buy this great lemon juice that is organic, not from concentrate, and never goes bad!). Plain veggies are completely transformed with a little spice, olive oil and lemon juice. Figure out which flavors work for you and make sure you have them around. Some others I really like are ume plum vinegar, lime juice and sesame oil.

6. Pre-chopped veggies

That’s right, I said it. Don’t be afraid of buying packs of pre-cut veggies at the supermarket. It will save you a ton of time, which is super important when you’re tired, hungry and just getting home. Sometimes they are even less expensive than the whole veggie!

What are your favorite kitchen staples?

A few weeks ago I taught a workshop on reading nutrition labels and I wanted to share some of the major takeaways with you. It always amazes me how tricky food labeling is, but I guess that’s why the marketing folks are paid the big bucks! They don’t want it to be easy because they don’t want you to make smart choices, they want you to make choices that will keep their companies doing well. These 4 tips will set you up to feel more confident when choosing which products to purchase next time you’re at the grocery store.

#1. Ignore the Front of the Package

This is where marketing experts get you. They throw on fun labels like “natural ingredients” “whole grains” “added fiber” “all natural” and “healthy”. Unfortunately, none of these terms are regulated. It’s just marketing. It truly means nothing about the health of the product. A cookie can have added fiber, it doesn’t mean its good for you. And cake can be made with whole grains. It’s just buzz words, plain and simple. The healthiest food you can eat doesn’t come in a package and rarely has a nutrition label, let alone buzz words. Have you ever seen broccoli with a fun label that says “fortified with Vitamin C!”? No, because broccoli is just naturally packed with Vitamin C, and farmers don’t have expensive marketing and branding teams like large companies that make processed foods do. Instead of being sucked in by the front of the package and it’s health claims, flip the package over and find the ingredients list and nutrition information.

#2. Read the Ingredients List

Instead of placing your faith in the messaging from branding experts, start turning over packages and reading the ingredient list. Ingredients are listed in order or their concentration in the food. For example, these are the ingredients for a kind bar:

Mixed nuts (almonds, peanuts, walnuts), chicory root fiber, honey, palm kernel oil, sugar, crisp rice, cocoa powder, non GMO glucose, sea salt, soy lecithin, milk powder, vanilla extract.

The first ingredient is mixed nuts, which means that mixed nuts are the most prominent ingredient in the bar. Vanilla extract is the last ingredient, which means that out of all the ingredients, there is the least amount of vanilla extract. When the first few ingredients listed are junkie, you’re better off skipping the product.

#3. Check out the Servings Per Container

Ever look at the nutrition label for a 16 oz bottle of soda or iced tea? Or even a healthy juice bottle like Odwalla? There are usually two servings per bottle, which means all the nutrition information needs to be doubled if you are drinking the whole bottle (which most of us would do easily). For example, you can see below that a serving size on this nutrition label is 1/2 cup. Right below that information is the servings per container. There are 4 servings in this package. Which means rather that 14g of fat, there are 52 grams of fat. We are trained to think that (most of the time) one package is a serving, but that’s usually not the case. And honestly, many of us will eat everything in a package despite the serving size/servings per container. That’s why this is a super important number to watch for and to use when making decisions about what you purchase.

#4. Look at the Sugar

We all kinda know sugar isn’t that great for us, especially refined sugar and the huge quantities that most people eat nowadays. Sugar is linked to a number of health problems, from diabetes and obesity to other blood sugar issues that can effect energy, productivity, anxiety, and focus. Personally, limiting my sugar intake has been one of the most important things I’ve done to improve my health. But limiting your sugar intake can be harder than it sounds. There is hidden sugar is just about every packaged product. Regardless of whether it’s labeled as healthy, heart healthy, gluten free, high fiber, or even sugar free! That’s why it’s so important to read ingredient lists and nutrition labels (paying extra attention to serving size).

The American Heart Association recommends that women have no more than 6 teaspoons of added sugar per day, and that men have no more than 9 teaspoons of added sugar per day. There are 4 grams of sugar in 1 teaspoon, so for women that’s no more than 24 grams of sugar, and for men it’s 36 grams. Take a look at your breakfast cereal and I bet you you’re consuming close to the recommended limit in just one meal.

Thanks for reading and happy shopping! What do you look for when you are reading nutrition labels? I’d love to hear in the comments below.

Fall is here and that means all the squash is, too!

I love fall flavors, and this soup is a great mix of (mostly) local ingredients perfect for this time of year. The squash is already deliciously sweet this time of year, and the apple or pear add another dimension of sweetness and creaminess. The coconut milk adds texture without any dairy, another beautiful layer or creaminess. Yum! I wish I had some more to eat right now!

Top with some sweet and spicy pumpkin seeds for textural and color contrast.

Butternut Squash Soup

• 5 cups chopped butternut squash
• 2.5 cups coconut milk (from the can, not the watery stuff in the box – this is the stuff you would make curry with)
• 2.5 cups water
• 1 onion (optional – leave it out to keep this recipe low FODMAP)
• 1 tbs chopped ginger
• 1 ripe pear or apple (about 1 cup)
• 1 tbs ras el hanout* or other mix of warming spices like cinnamon, cumin, coriander, cardamom, ginger and allspice, or a blend like garam masala.
• salt to taste
• 1 tbs coconut oil

Ras el hanout is a Moroccan spice blend that literally means head of the shop. It’s a combination of spices, somewhat like a curry, chosen by the head of the shop. I bought a bunch of them in Morocco and each one is totally unique. It usually has some combination of spices like cardamom, cumin, coriander, cinnamon, nutmeg and ginger. It’s a fun one to play with!

Steps:

1. Heat coconut oil in soup pot. Add diced onion and a pinch of salt and saute until translucent (about 5 minutes).
2. Add ginger and spices and cook for 2 minutes.
3. Add chopped butternut squash (you can leave the peel on to save time and add fiber!)
4. Add coconut milk and water, bring to a boil and then reduce heat to a simmer.
5. Add the apple or pear after about 10 minutes.
6. Cook an additional 5 minutes, until squash and fruit is soft.
7. Blend. Taste for salt.

Spiced Pumpkin Seeds

• 1 cup pumpkin seeds
• 1/4 cup maple syrup
• pinch of salt
• pinch of cayenne

Directions:

1. Preheat oven to 350.
2. Mix ingredients and place on a baking sheet with parchment paper.
3. Bake for about 15 minutes. Let cool and then brake up the pieces.

(Thanks to Olivia from the Natural Gourmet Institute for the inspiration for the pumpkin seeds!)