By Jamie Dougherty

Remember a few weeks ago when I was talking up some sweet love for the sweet potato?  Though I still love those suckers, there is a particular super food that has taken first place on my plate as of late.  Say hello to kabocha squash!  “Excuse me?” you say.  “What is this thing I can barely pronounce?”  KA-BOW-CHA is a Japanese squash and quintessential super food that rocks in all types of delicious dishes.  First, a quick super food definition:  A super food is an unprocessed edible that packs a powerful nutritional bang for its caloric buck.  With its high Vitamin A, Vitamin C and potassium content, kabocha is not only a super food but one that will make your immune system and heart say thank you very much!

Now, where can you find said squash that will svelte-ify your figure?  Being a Fall food, right now kabocha can be found at most farmer’s markets.  Look for ones with a rich green color and firm skin with minimal blemishes.  If the markets have closed for the year, try your local grocer or health food store.  Next, how do you cook it?  Just like you would a butternut squash.  Throw it into soups and curries, mix it into a pilaf or with beans or just straight up roast it.  I actually love eating roasted kabocha as a snack. Absolutely flippin’ awesome!

So, next time you are looking for a super food to hit that sweet, starchy spot, grab a kabocha squash.  Your body and taste buds will be mighty pleased!

In the comments let me know your thoughts on super foods and how you like to get them into your diet.  Come on ladies, sharing is caring! (And it feels good too.)

Jamie G. Dougherty, founder of JamieLiving.com, gives women the secrets to feel amazing in their bodies and create the balance they crave between their busy schedules and eating well. Jamie believes that though kale and brown rice are good foods to put on your plate, until we truly learn HOW to eat rather than just WHAT to eat we will continue to be carb-craving, super-frazzled, stress-out ladies. If you ever feel hungry, stuck and unsatisfied with your food be sure to visit Jamie’s website to get her FREE 5-Step Guide to Fabulous.  Seriously ladies, get ready for Jamie to rock your world!

By Jamie Dougherty

Please join in welcoming Jamie, our brand new Lose Weight by Accident contributor! She and Sarah Jenks who has taken over the past few weeks will be switching off as authors here week to week. Jamie Dougherty, founder of JamieLiving.com, gives women the secrets to feel amazing in their bodies and create the balance they crave between their busy schedules and eating well. Jamie believes that though kale and brown rice are good foods to put on your plate, until we truly learn HOW to eat rather than just WHAT to eat we will continue to be carb-craving, super-frazzled, stress-out ladies. If you ever feel hungry, stuck and unsatisfied with your food be sure to visit Jamie’s website to get her FREE 5-Step Guide to Fabulous.  Seriously ladies, get ready for Jamie to rock your world!

Fall is here and you know what that means, right?  Ah yeah, the feeding frenzy that starts with Halloween and rocks on ‘til New Years is about to commence.  Are you ready!?!  Of course not, because as with every other lady trying to lose weight by accident, the holiday season is certainly not our strongest time of year.

Alright, now let’s just take a big deep breath together because I’m here to tell you that this year is not going to be like the last.  Why, you ask?  Because as it turns out, there is one particular fall food that can save you during this trying time.  May I introduce my fall favorite… the sweet potato! Besides being unbelievably delicious and loaded with vitamins A, C and a good dose of iron (all very important for our lovely lady bodies), this sweet treat can actually help with some seriously sweet weight loss.  Here’s how:

#1: Sweet potatoes are loaded with fiber that keeps you fuller much longer than say a turkey-day crescent roll and will subsequently prevent you from overeating.

#2: Though sweet to the taste, sweet potatoes don’t set you reeling on a sugar high like other holiday foods but rather create a stable foundation of energy for you to use throughout your day and into the night. That’s right. Sweet potatoes equal sweet energy!

#3: Because of their innate starchy sweetness, sweet potatoes help curb sugar cravings and can keep you from making poor food decisions. So, when you know you will be put face to face with fudge, pecan pie or any other sugar-shocked food, make sure to first eat a sweet potato. You will be amazed at how easy saying “no thank you” will be when your sweet tooth is already satisfied on the real stuff.

So, how do you get these sweet lil’ things on your plate?  Any number of ways!  Sweet potato fries are an amazingly satisfying snack as is a warm cup of coconut, sweet potato and kale stew.  You can also simply bake them and top with a bit of cinnamon (another sugar-craving curber) and pecans or savory tahini sauce.  See, easy as pie!

When attacking those extra inches around the waist, the one thing we all try to avoid with a vengeance is food. We’ve become obsessed with counting calories and decreasing toppings on our favorite dishes. Energy Kitchen, who partnered up with us for our healthy and relaxing Spa Week Retreat, shows us that you don’t have to be afraid of food, and eating will actually help you achieve that svelte figure you so desire. The big question, is what do you eat? That tiny granola bar you assume is great to snack on could be sugary and filled with hundreds of bad calories.

Energy Kitchen is equipped with great tips on how to eat properly. Every item on the menu is less than 500 calories… baked, grilled, steamed, and yummy. You can subtract the guilt of having that burger with cheese–they’ve got it for under 500 cals. (Also, they’re wallet-friendly with their June $5 wrap deal! Michelle just ordered one for lunch today, actually. Bison cheesesteak whole wheat wrap… yum.) Here’s what Energy Kitchen has to say:

Regardless of type (running, yoga, weight lifting, etc.), it’s great to focus on carbs for energy. Skipping meals before exercising can cause low blood sugar which can make you feel weak and light-headed. Eating a light meal a bit prior to your workout can ensure your body is fueled for peak performance.

Early morning run? Have the Energy Breakfast Sandwich first. The sandwich full of energy contains five egg whites, low-fat mozzarella, turkey bacon on a honey whole wheat english muffin. All of this, with only 365 Calories. Carbs are NOT bad- when eaten in conjunction with a well-balanced diet they provide a pure source of energy.

Working out after work? I recommend grabbing a light snack in between lunch and hitting the gym. The Blackbean and Mango Salad contains a powerful 24 carbohydrate grams, 134 calories, 0.5g fat, and 7g protein.

Hungry post-workout? Your body is in burn mode and your muscles want nutrients.  This is one of the most important meals of the day and you want to be sure you fuel up with the best energy sources for keeping lean- proteins and good carbs.  Proteins are key for muscle repair and growth; and your body needs carbs to replenish your glycogen stores. Here’s an option that cannot only refuel, but quench your thirst. Have a Smoothie.

Images Courtesy of HealthyEating365.com and Energy Kitchen

Have you ever been sitting at your desk in the middle of the day, struck with vicious hunger pangs, and all of a sudden remember you left that healthy lunch you took the time out to prepare on the kitchen counter? No one’s perfect, but we have a guest post from one of our Westchester County spas, Intentional Living to help cure some of those healthy eating woes—during Spa Week and beyond.

You are what you eat is an old cliché, but it holds a lot of truth. We passionately encourage you to create the life you want to live, but how can you do that if you don’t have the energy? Food is our fuel and the foundation that gives us the energy needed to do the things that we love. Food is fun. Food is sexy. Choosing wholesome foods and developing a functional love affair with food is an act of self-care and self-love. And who couldn’t use more love!

By this time, most of us have tried so many different diets, supplements and tricks, all which have left us not only fed up (no pun intended) but also with no insights to what gives us the most energy and how to sustain good lifestyle habits. This is why at Intentional Living we strongly believe in nutrition and wellness counseling Our mind, body, and soul approach to food, fitness, and lifestyle teaches you how to achieve optimal vibrant energy so that you can focus on living your best life!

Whether you are looking to use food as medicine, gain knowledge on preventative maintenance, eat and train for optimal sports performance, or change the dietary and lifestyle habits of yourself or your family, nutrition and wellness counseling will change your relationship with food and ultimately, your life.

Our comprehensive guided approach draws on our training in nutrition, fitness, self-mastery, and stress management techniques. You will get a thorough education about food and fitness and the science behind it (not to mention the politics behind it), and how it affects your individual system. There is no one diet and exercise program for everyone, so why not learn about your system and how to achieve optimal energy and performance. Start living your best life with our easy step by step guided approach. I guarantee that you will never feel like you are on “a diet” and this will be your final ride on the food and wellness roller coaster!

Being part of Spa week is an amazing way to arm more people with the knowledge and opportunity to have a love affair with wholesome food! This empowering force will bring out each individual’s inner warrior and allow you to take control and live the life you were meant to live! Call Intentional Living now at 914-414-0078 to take advantage of our $50 Spa Week Nutrition & Wellness Counseling Session. This could be the most important investment you do for you and your family!

For Spa Week readers I wanted to share some delicious, energy-lasting, healing food breakfast recipes that will set your day off on the right foot!

Breakfast Option #1:

Kefir Smoothie:

1-cup plain flavor kefir : a fermented drink high in pro-biotics. Pro-biotics help keep the gut flora flourishing thereby helping you break down your foods for better absorption. For a dairy free & soy free option use coconut milk kefir.

1 cup of fresh berries: High in antioxidants to help fight inflammation

1 TBS of ground flax seeds: highest source of heart healthy Omega-3 fatty acids

1 tsp vanilla

Few cubes of ice

½ TBS of raw honey (optional)

Blend and Enjoy!

Breakfast Option #2:

Sweet Millet with Rice Milk and Almonds-This makes a wonderful breakfast or dessert.

½ cup of Millet: Millet is a gluten-free cooling grain which is good for gastrointestinal irregularities. Millet also balances blood sugar, is high in iron, and has a high amino-acid protein profile.

¼ cup of blanched almonds: Almonds restore, tone, and nurture the body. According to Ayurvedic medicine, almonds relieve constipation, kidney stones, and gallstones. They help strengthen the bones, nerves and reproductive system.

¼ cup fresh blueberries: Great source of anti-oxidant vitamin C. Blueberries help increase good cholesterol levels

1 cup of water

¼ cup vanilla rice milk

Cinnamon to taste: Regulates blood sugar

Rinse millet and strain through a fine-mesh sieve.In a saucepan, bring the water to a boil. Add millet and simmer for about 20 mins. Or, until all water is absorbed. Add the remaining ingredients and gently heat until all ingredients are warm, approx. 2-3 mins.

Convenient Time Saver: Place everything in a travel mug, pour boiling water on top and by the time you get to your destination, it will be ready to enjoy!

There is ALWAYS a convenient way to enjoy good food and great choices!! For more great recipes and lifestyle tips sign up for Intentional Living’s monthly newsletter.

On Tuesday, we asked our Twitter and Facebook friends if they keep a food diary and if so, how. It looks like our respondents were pretty evenly divided between those who used technology to help them achieve their health goals and those who stuck with some old-fashioned methods that worked!

An Apple A Day (or a Blackberry, or an Android…)
Lisa Fung-Fernandes: iPhone app. Love it
Amy Schneider Cohen: anyone have an android app they would recommend for this?
Jessica Russell Hernandez: Iphone
Jennifer Bender McDonald: Online…The Daily Plate.com
Karen Mitchell: I do MUCH better when I log what I eat, otherwise I think I have more calories left for the day than I do. I’m with Jennifer and use TheDailyPlate.com
Christina Almond: I have kept one in the past and I actually kept it on my Blackberry! :)

Old-School
Meike Dayan Oliver: pen and paper
Monica Lucente Snyder: pen and paper.
Teresa Formato: in a small notebook in my purse-actually works to help eat healthier and not like a ravenous wolf if you do it.
Cassandra Herbert: pen and paper
Adina De Coteau: Notebook I carry everywhere
@AlwaysInStyle: pen paper, but i always stop after two weeks. it gets tiresome to right everything down.

Anyone want to help a girl out?
Amy Schneider Cohen: anyone have an android app they would recommend for this?

For our part, we checked around to see if we could find some good food tracking sites, apps, and tools. Here are our recommendations!

-Absolute Fitness iPhone app
-TheDailyPlate.com (as recommended by so many of our buddies!)
-If you’re an analog kind of person, you can’t beat the style and portability of a Moleskine

If your fave food-tracking tool wasn’t named here, leave it in the comments!