A Better Way to Detox

You've got big plans for 2011. A boozy brunch followed by more imbibing and the making of anti-resolutions. Tomorrow you'll detox. Juices fasts for three days? Not your style. You were once persuaded by the "You Drink, We Think" campaign, until you couldn't think at 3pm. You are smart enough to know that without protein, you'll be catabolizing that muscle you've spent the last 12 months building up. The insiders approach: make detoxing simple and something you can do for the next 365 days. Swap out your 4pm snack for a green juice (a freshly pressed concoction of green vegetables). It's raw, vegan, loaded with phytonutrients and racks up less than 45 calories for 8oz. Since you don't own a juicer (and never will) where do you get green juices in Chelsea and the West Village?

ABC Kitchen - 35 East 18th St (cross is Broadway) NYC,  212-475-5829, M-F 12-10pm S-S 11am-11pm
Not only does ABC Kitchen stock Organic Avenue green juices (see below), it also provides refugee when you're dating and detoxing. Order a 24 Karot and while your date might think you're being rather bling, it's simply carrots, beets, apple, ginger juice and blue-green algae. For staying power points, select the roasted carrot & avocado salad with snow pea shoots and sunflower seeds. If you must order the burger, rationalize that it's from grass-fed kobe beef and you'll be getting more omega 3's than a GNC fish oil capsule. Prices - $10

Elm Health - 56 Seventh Avenue (cross is 14th  St) NYC 10011, 212-255-6300, 8am-10pm daily
While 14th street doesn't elicit thoughts of purity, Elm Health, which opened 4 weeks ago, adds some salubriousness to it's otherwise carb-plagued neighbors - bagels, pizza and donuts. Pick up a green juice that contains your combination of organic cucumber, celery, parsley, spinach, lettuce and kale. I suggest going light on the celery as it tastes, well, like celery. Elm Health also stocks a very large range of gluten-free products should you be attempting another resolution this year. Prices - $5.50 for an 8oz and $8.50 for 16oz.

Integral Yoga Natural Foods - 229 West 13th St, NYC, 10011, 212-243-2642, M-F 8am-8pm; S-S 9am-7pm
You don't need to master the downward dog to purchase a green juice at Integral Yoga Natural Foods. Despite it's co-op look, the store is open to all. Make your skin glow by selecting a Swiss chard, collard greens, kale, bok choy and cucumber juice. Or try their Heart Juice which would be better named Hangover Helper as it contains liver protecting foods, green pepper, dandelion, spinach and beet. $8 for 16oz.

Lifethyme Natural Market - 410 Avenue of the Americas (cross at 9th St) NYC, 10011, 212-420-9099, M-F 8am-10pm; S-S 9am-10pm
Green Champagne? That's like Happy Hour Yoga... Green Champagne is a mixture of organic apples, lemons, ginger, collard greens and celery. If you're more hard-core, opt for the Green Forest which is Green Champagne without the apple. Insiders tip: call ahead for your juice. The juice bar doesn't operate on NY time. $6 for 9oz and $9 for 16 oz.

One Lucky Duck - 425 W 15th street, Chelsea Markets, NYC, 10011 212-255-4300, M-F 10am -9pm; Sat 10am-8pm; Sun 10am-7pm
One Lucky Duck is the most experimental with their green juices. A dash of spearmint and tarragon in their Swan Greens or some cilantro and lime in their Mean Greens. Delicious. Be inspired by One Lucky Duck's raw food and go raw and vegan for a day. Try their Goji High cashew milk smoothie for breakfast, Taco Salad for lunch, Portobello and Hempseed burger for dinner and drink their Swan Greens and Mean Greens through-out the day. If you need something sweet, their gluten-free chocolate pudding will have even the most jaded salivating. $10 for 16oz.

Organic Avenue - 43 8th Avenue (between Jane & Horatio), NYC, 10014, 212-358-0500  8am-8pm daily
If you're not convinced of the benefits of a green juice, check out the staff at Organic Avenue. With their peachy perfect skin, you'll be knocking back their cucumber juice and Young Love (cucumber, celery, spinach) faster than Kim Kadarshian does a sponsored tweet. Still feeling timid? Try their Green Mylk - freshly pressed almond milk with cucumber and cinnamon - it tastes more like a smoothie than a juice. On the sweeter side (but equally cleansing) try Organic Avenue's Veggie Vibrance packed with carrot, cucumber, beet, celery, chard, spinach, ginger, parsley and lemon. Prices from $10 (+ $2 bottle deposit).

Terri Organic - 64 W 23rd Street, New York, NY 10010 212 647 8810 M-F 5:30am-11pm S-S - 8am-4pm 
Need to feel virtuous at 5:30am? Get a green juice from Terri. Their Perfect Pear is made with cucumber, spinach, pear and celery or try their Live Long and Green with apple, cucumber, spinach, lemon, ginger. These green juices aren't organic but they are also the cheapest - $5.97 for 16oz.

Fish in a Can

Photo by F Martin Ramin

The WSJ wrote a great article this weekend on canned fish. Use it for inspiration. My personal favorite - Henry and Lisa's tuna. It's from low mercury waters and the tuna tastes exquisite. No mayonnaise or oil needed. Simply add new potatoes, green peas, and mint - delicious!

Little Fish that Can by Sara Dickerman

Research round-up - November 2010

Photograph by Lisa Hubbard

Purple Potatoes and their Phenolic Composition

Nov 2010: According to preliminary research at Queen Margaret University in Edinburgh, Purple Majesty potatoes have 3x has much antioxidant capacity as white potatoes. The purple potatoes contain anthocyanins, a flavanoid found in red and purple fruits such as blackberries, blueberries, red cabbage and red grapes. These potatoes were developed at Colorado State University in 2006 as a cross of original varieties of potatoes. They are not genetically modified. The study showed "peak plasma antioxidant capacity at 1-2 hours post consumption".

Dana's comment: the Purple Majesty taste as beautiful as they look. They mash well, are wonderful as potato wedges and are very appealing to children. The potatoes are available all year round. Union Square Greenmarket sells them as does Eataly. Check out Bon Appetit's Ceaser Potato Salad recipe.  For a healthier version, use 2 tbl of olive oil versus 1/4 of a cup and skip the parmesan cheese. You won't notice a difference in taste.

Blueberry Supplementation Improves Memory

Nov 2010: Researchers at the University of Cincinnati identified that drinking 2 1/2 cups of wild blueberry juice daily improved memory test scores (paired associate learning and word list recollection) after 12 weeks. There were also trends suggesting reduced depressive symptoms as well lower glucose levels. The researchers concluded “the findings of this preliminary study suggest that moderate-term blueberry supplementation can confer a neurocognitive benefit".

Dana's comment: Blueberries, like the purple potatoes, contain anthocyanins, which are associated with improved signaling in the brain. Wild blueberries contain more of the anthocyanins than cultivated blueberries. Look at for wild blueberries in the frozen section of the supermarket. Add them to a breakfast smoothie or snack on them with a dollop of Greek yogurt, but don't confine yourself to just blueberries, experiment with blackberries, red grapes and red cabbage. Antioxidants work synergistically together and the greater the variety the more powerful the impact. Remember, we are still discovering new polyphenol compounds so just because a food has less of one compound does not mean that it is inferior - the compound is likely to be discovered in the future.

High Protein - Low Glycemic Diet is Better for Weight Maintenance

25 Nov 2010: A large scale study funded by the European Commission, looked at 5 different dietary approaches for weight maintenance following a mean 11kg weight loss. All maintenance options had the same calories. The low-protein–high-glycemic-index diet was associated with subsequent significant weight regain, while the low glycemic and high protein diets saw a continued decrease in weight.


Dana's comment: A calorie is not just a calorie and it's a travesty that this dogma continues to be espoused. Controlling your weight is about regulating the hormones that influence weight loss. If you eat a high glycemic diet (think rice cakes, bagels and pasta) you cause a surge in insulin which triggers fat storage and inhibits the oxidation of fat. Eat a moderate amount of clean protein and get the vast majority of your carbohydrates from vegetables. It is this combination that stimulates the hormone glucagon which encourages fat burning and satiety.

How to Get Fat this Festive Season

From Halloween to New Years Eve we are bombarded with candy, cakes and cocktails. Blindly munch and slurp away on these and you'll not only find yourself in a sugar coma but potentially 5 lbs heavier by the end of the season. That's not to say that you can't enjoy the occasional indulgence (I'd be lost without my Parisian macarons), you can, but don't blow it all on a gluttonous food-fest of cheap prosecco and candied nuts.

Exhibit these behaviors and and watch the scale climb upwards:

- Ignore how much you are eating
- Pretend the extra food will not affect your weight
- Drink more alcohol, egg nog and cider and not balance it with exercise
- Make excuses - it's the holidays, it won't matter, I'll only have one, I'm stressed, tired, bored
- Drop the frequency and intensity of your exercise
- Eat food from the holiday gift baskets (stale crackers and cherry jam anyone..)
- Mindlessly eat co-workers left-over candy
- Try all food offered to you because it would be rude to say 'no'
- Eat and drink exactly what you'd like because everyone else is over-indulging
- Stop planning and shopping for healthy options because you're 'too busy'
- Follow a day of indulgence with another and another...
- Think that restricting your food intake after an indulgence is not sustainable because it feels like a 'diet'
- Replace your Herve Leger dress for sweatpants

If you're committed to eating, thinking and acting lean, you'll breeze through this holiday period with a hotter more sculptured body. Here's how:

- Plan in advance to eat a little more at holiday gatherings. Stick to it and don't feel guilty. Simply balance it the next day.
- Fill up your plate with vegetables and lean protein; skip seconds and enjoy a small slither of dessert
- Focus on the food you are going to eat, not what you are not going to eat
- Take a yoga class or go for a run before a holiday gathering as it helps to stop mindless eating
- Start with a lean breakfast such as a green juice and boiled egg or grated apple over Greek yogurt with a dash of cinnamon
- If you're drinking alcohol, limit it to a glass and skip the carbohydrate. One serving is 5 oz of wine which is 43% less than what is normally served
- If you're the host, people don't want an enormous amount of food - they dread it. Save money, food and waistlines by serving less
- Send guests home with a goodie bag and throw away the candied yams and left-over dessert. If not, you'll end up eating it
- Get a one-up on everyone else. Do 3-minutes of abdominals daily. You'll feel stronger and will notice a difference within 2 weeks
- Accept that you can’t eat whatever you want and lose weight. It just can’t be done.
- Wear something that doesn't allow for a food-baby. You'll be less tempted if you need to hold your stomach in

Enjoy yourself, don't stress too much. Visualize yourself at your lean weight and keep it at the forefront of your mind. It is certainly achievable.

Fill me in on strategies and post-indulgence meals that have worked for you.

Research round-up - October 2010

Low levels of vitamin B12 linked to Alzheimer’s
Oct 19 2010: A study published in the journal Neurology by researchers at the Karolinska Institute in Stockholm, Sweden has indicated that people with low levels of vitamin B12 may have a greater risk of developing Alzheimer’s disease. Over a seven year period, Hooshmand et al. followed 271 healthy individuals aged between 65 and 79. All participants did not have dementia at the start of the study. They examined the relationship between homocysteine (tHcy) levels and holotranscobalamin (holoTC), the active fraction of vitamin B12. High levels of tHcy have been associated with an increased incidence of cardiovascular disease and linked to negative effects on the brain, such as stroke. It is thought that elevated levels of vitamin B12 can help reduce tHcy levels. By the end of the study, 17 people had developed Alzheimer’s disease. The study found that for each micromolar increase in the concentration of tHcy, the risk of Alzheimer's disease increased by 16%. However a 1 pmol/L increase in holoTC reduced the risk of developing Alzheimer's by 2 %. The study results suggest that both tHcy and low holoTC may be involved in the development of the disease.

Dana's comment: from age 30 onwards, our body starts to produce less HCL which inhibits the secretion of intrinsic factor required for B12 absorption. Taking sublingual B12 bi-passes the digestive tract and enables its absorption. Nonetheless, if suboptimal levels of HCL exists the preferable route is to supplement with HCL and potentially zinc. Check via challenge tests.

Luteolin may reduce brain inflammation and related memory loss
A study in The Journal of Nutrition has suggested that luteolin (a flavonoid found in celery, carrots, peppermint and chamomile) reduces brain inflammation and related memory loss in aged mice, with luteolin directly inhibiting the release of inflammatory molecules in their brain. Johnson et al. from the University of Illinois conducted two studies. In the first study, Johnson et al. found that the microglial cells treated with luteolin, before toxin lipopolysaccharide (LPS) was added, had 70% less inflammation than those that weren't treated with the luteolin. The researchers concluded that luteolin was neuroprotective.

In the second study young adult mice (3-6 months) competed against aged adult mice (22-24 months). Half the mice in each group were fed a diet supplemented with 20 mg/d of luteolin for 4 weeks. The study found little difference within the two groups of young adult mice. However, the aged mice on the luteolin-supplemented diet showed improved working memory and reduced inflammation of the hippocampus putting them on a par with the young adult mice. In conclusion the researchers state that their findings suggest dietary luteolin enhanced spatial working memory by mitigating microglial-associated inflammation in the hippocampus.

Dana's comment - we don't need a study to tell us to eat carrots and celery but it's always validating when science supports common sense. Dip celery and carrots sticks in hummus for an afternoon snack or drink a green juice with kale, celery, cucumber and a carrot for an afternoon pick-up.

Soy isoflavones and hormone dependent breast cancer recurrence
Oct 18 2010: A study by scientists from the Harbin Medical University and published in the journal CMAJ has examined the associations between dietary intake of soy isoflavones and recurrence of hormone dependent breast cancer. The chemical structure of soy isoflavones is similar to that of estrogen which means they exhibit estrogen-like effects in the body. To determine the impact of soy isoflavones on hormone-dependant breast cancer, Kang et al. followed 524 women, of which 248 were premenopausal and 276 postmenopausal, for five to six years. All subjects had had breast cancer surgery and were receiving adjuvant endocrine therapy, of either Tamoxifen or Anastrozole. At baseline the women completed a food frequency questionnaire, which included reporting on consumption of soymilk, soy flour, dry soybeans, fresh soybeans, soybean sprouts and tofu amongst others. The study found that post-menopausal breast cancer survivors who consumed the most soy isoflavones (of over 42 mg/day), had a 12.9% decreased risk of hormone-dependent breast cancer recurrence compared with those who consumed the least (about 15 mg/day). They found that women consuming over 42mg/day and taking anastrozole had a 18.7% lower risk of hormone-dependent breast cancer recurrence. The study notes that they did not find the same association with premenopausal breast cancer survivors who had high soy consumption.

Dana's comment: Soy in it's natural state - miso, tempeh, tofu, edamame exhibit a weak estrogenic effect on the body which can provide protection from more potent forms of estrogen including endogenous estrodial and xenoestrogens such as BPA from plastics. However, processed soy such as soy protein isolate found in protein bars, food fortified with protein and some soy milk is highly refined and a very concentrated form of soy with potent estrogenic effects. Soy protein isolate is the 'white bread' of the soy family and should be avoided by everyone not just women at risk of hormone-dependent cancer recurrence.

Best Brunch Downtown

Nothing defines Sunday more than a leisurely brunch, strong coffee and the New York Times. Whether you are hungry or hung-over, brunch usually goes one of two ways: a disastrous carbo-loading caloric confection of French toast and pancakes or a packed plate of protein Atkins would be proud of. Nutritionally speaking, eggs are a superior brunch choice as they keep you lean and improve your memory thanks to their CLA (conjugated linoleic acid) and choline content. Who does the best eggs downtown without resorting to the ubiquitous omelete?

Here's my Top Five for Best Eggs downtown:

Spoon - 17 W. 20th St, btwn Fifth and Sixth Ave, Sat and Sun 10:00 am - 4pm
Spoon is well worth the saunter to Flatiron. Ingredients are sourced from local farms and they turn out several exquisite eggs dishes from Huevos Rancheros to Eggs Spaniard with double smoked bacon to Baked Eggs with a potato and pork sausage hash. Or, if you're bored with eggs, try the Brook trout with gorgonzola grits. Buttermilk pancakes, French toast and granola are also available for those running the marathon.

Morandi - 211 Waverly Place, cross 7th Avenue, Sat & Sun 10am - 4pm
Morandi is part of the Keith McNally clan of restaurants but much more 'local' than Balthazar and Pastis. With seven egg dishes to choose from you'll be in uova heaven. My personal favorites, Uova in camicia - two poached eggs over artichokes, squash and mushrooms and Fricando di baccala - two eggs with salted cod and potato. Morandi does a frittata so large that you'd think you were at IHOP. Share it with four others. A basket of sweet bread with brioche, donuts and cornetti is also an option if you don't mind spending $16 and gobbling metformin to lower your blood sugar spike.

Tarallucci e Vino - 15 East 18th Street, 130 Greene Street & 163 First Avenue Sat & Sun 9am - 5pm
Tarallucci has fewer egg dishes than the other eateries on this list, but they make it for their baked eggs alone. Two baked eggs in a skillet with either leeks, asparagus or bacon, it is the leanest of all eggs dishes sampled. For something more indulgent, try the poached eggs over polenta and porchetta or the speck and goat cheese frittata. The baked mackerel salad with grilled artichoke and orange zest is delicious way to get your omega 3's in when eggs just aren't your thing. Whole wheat croissants, apple turnovers and cinnamon rolls are also on offer but as the bread basket comes with mini-muffins and foccacia, save some cash by skipping the pastries. Brunch is from 9am so it's ideal if you're up early or jet lagged.

Corsino Cantina 637 Hudson Street Sat & Sun 10:00 am - 4 pm
Take a seat at the Corsino Cantina bar, throw back an espresso, sample everything (nothing is over $11) and read their copies of Bon Appetit and Conde Nast. From truffled egg toast to scrambled eggs with asparagus and prosciutto to house cured salmon & egg salad tramezzini, Corsino is the sexiest brunch choice. Head back in the evening for charred octopus with fingerling potatoes and the autumn vegetable salad with sunchokes and walnuts.

Your own home - Hours vary
Throw on a white tablecloth, add some colorful plates from ABC Home and whip up a ricotta and mint frittata. Serve with iced hibiscus tea and French press. Buy the ingredients from the Union Square market or Eataly (but mid-week, there's a line to get into this place on the weekend) and voila, you've got the best brunch in the city.

Got a favorite brunch spot - let me know.

Mixing up the Diet: Vegan

Last week I went vegan for seven days. No fish, no whey protein, no eggs, why would I undertake such a radical plan? Principally on a dare. I'd created a meal plan for one of my vegan clients and jokingly said, even I could follow this... She concurred and said it would be an experience for me. She was right.

My rational mind said, this plan is similar to how you eat now, you've just replaced the animal based protein with soy, pea, rice and hemp. And as a back-up plan, Organic Avenue is at your gym, so you can do a juice fast for a day.

One admission, I wasn't giving up my macchiato nor milk in my French Press.

The kick off - Pure Food and Wine for dinner. If you're starting plan, do it in a big way. This is haute raw vegan food served with sake on tap. We started with hazelnut crostini with crimini mushrooms and caper béarnaise followed by spanikopita with spinach and almond feta. Each little morsel was exquisitely delicious and while they don't sound vegan, they are. The béarnaise and feta were made with nuts. Feeling rather triumphant, I was excited to embark on my 7 day journey.

For success, the first day should encompass planning. Off to Integral Yoga on 13th street to collect supplies - vegan protein powder, tofu, tempeh and an abundance of vegetables. Day 1, was a hit, like the first day of most plans. My diet consisted of a vegan protein smoothie with almond milk, spirulina, kale, berries and cinnamon while lunch and dinner were mixed leaves with goji berries, avocado, sprouts and tempeh. Personally, I'm a fan of tempeh. It does require a bit of EVOO to make it golden brown but it's a very satisfying protein and carb combination.

As the week progressed, the vegan diet became more challenging. I misplaced my menu (yes, it was on my lap-top but I didn't retrieve it) and my social life was commanding different meals to the plan I had created.

Mid-week, I was caught in mid-town for lunch. Hmm, off to Dean & Deluca, surely they have a salad with tofu? No, they didn't. That left me with two choices - break my plan and make it to the office on time or seek out an alternative and be late. This was day 3, I couldn't stop now. All I needed was another 10 more minutes. Five blocks away there was Green Symphony on 43rd and 8th and they had tofu. I opted to be late. It was more important to stick to my goals than allow a misguided food decision to intercept it.

Day 4, 5pm, text message from a physician I'd agreed to have dinner with several weeks before. It had slipped my mind and wasn't calendared. Vegan? Oh no, what do I do. Every-time we meet, I'm avoiding some food - gluten, yeast, wine, he really was going to think I was some crazy nutritionist. I couldn't cancel. Deep breath - I'm vegan this week. His blunt response, "I'm not, let's compromise." A four letter explicative wanted to come out of my mouth. "I'll surprise you" I texted back as I desperately tried to book Pure Food and Wine. No table until 10pm... Blossom in Chelsea? From memory it had great reviews and I had no time to search for an alternative. To my disappointment, this was no Pure Food and Wine. It was more of a neighborhood restaurant that you'd go to for lunch. Worse, the menu was loaded with gluten (which I don't eat) - soy sauce and seitan. I had one menu option, grilled vegetables and quinoa with a side of braised tofu. The meal was fine but it's not a place I would return to.

Day 5. Off to David Barton for my morning workout and I'd collect Organic Avenue for the day. After a killer workout my body was craving protein not juices. Eggs, oh how I've missed you. Decided to skip the juices and have the raw vegan lasagna for lunch. Mmm, it looked delectable. I needed protein and Le Pain Quotidian was several blocks away and they have a 6 vegetable gluten-free quiche. While savoring my 'quiche' I happened to read the calorie count on the lasagna. 1080 calories? You can't be serious. Often calorie counts are wrong, I rationalized. But let's take a look. I conceded, yes it was the layer upon layer of nuts. I felt ill. What to do? I'd just spent $14 on my lasagna (and $20 on my quiche), eat it or throw it away. I deliberated over this one. Could I cut it into 3 portions? Could I give it away? No one would take it if I explained the caloric count. I had to dump it. Ultimately it would take 3 extra training sessions to work that off and I'd rather have bucket of brownies than fake lasagna.

By the time day 6 & 7 rolled around, my enthusiasm was waning. All I wanted was my staple comfort food - grilled octopus with sweet potato from the Standard Grill. I pushed through knowing I could have this at the end of my 7-day vegan trial. I had learnt my lessons: Be empowered and proud of what you are doing. Achieving your goals are more important than the 30 seconds of disappointment someone else may feel. When you're in foreign food territory always check labels no matter how nutritional savvy you think you are. Add a day of different 'dieting' into a weekly plan. You plateau when you feed your body the same food day in day out.

My vegan diet has inspired me to do a series of these. Watch out for updates. I've included a sample vegan day for you to follow. The photo above is of lunch.

B: Smoothie with vegan protein, strawberries, spirulina and flaxseed
L: Mixed leaves with cherry tomatoes, carrots, beets and pine nuts and tofu
D: Cauliflower tossed in turmeric served with baked chili tofu
S: Go Raw Pumpkin Seeds and baked apple with cinnamon