So you think you can hard-boil eggs?

When I first started practicing nutrition, I would eagerly meet with my new clients. We would talk about their week and I would write out a food plan. For example, I might suggest “2 hardboiled eggs with blueberries” for a breakfast choice or  “salmon with roasted Brussels sprouts” for dinner.  When clients would come back and I’d ask them about the boiled eggs or roasted vegetables their answers were a little evasive. It took a while but I eventually realized something important. You cannot assume cooking skills, no matter how basic.  I now assume the opposite. Today, I was on the phone session with a client in Chicago and I asked her if she made the eggs I saw on her food journal. She said “no, I take them out from Whole Foods, they make them better than I do, mine turn greyish.” Here was someone who had boiled eggs but didn’t get great results. Hard-boiled eggs, and eggs in general, are one of my all time favorite foods. Though you’d think, as I used to think, boiling eggs was fairly straightforward, it is botch-able.

The Pot

The pot you use should be large enough to hold the eggs in a single layer. No egg stacking.

The Eggs

Eggs should be neither too young nor too old and organic. Farm-fresh eggs will be difficult to peel. Instead, wait 3-5 days to cook new eggs. Place your eggs gently! in the pot and if you like boiled eggs as much as my younger son and I do, make half a dozen at a time.

The Water

Add enough cold water to just cover the eggs. I use filtered water. Some may say that’s unnecessary. Some may say filtering water is unnecessary. They haven’t seen the inside of a pre-war apartment’s pipes. We renovated, I saw, I filter our water. Do not add salt to the water as this makes your eggs tough. And if your eggs float to the top when you add water, they’re too old or rotten.

The KEY to Better Boiled Eggs

The truth is that hard-boiled eggs is really not a truthful name, I’ll explain. You put a med-high flame under your pot of eggs and THE SECOND it starts to boil; you cover the pot, remove eggs from heat and turn off the heat. The eggs should not ever spend time in boiling water.  I guess one could say that if it’s at 212 degrees it is boiling even if not bubbling but let’s move on. You cover the pot and let the eggs sit. The three-minute concept is another myth unless you like soft-boiled eggs or Salmonella. The eggs sit in the water for a minimum of 5 and a maximum of 15 minutes. If you take a shower and dry your hair and come back to your eggs, they will be grey. My vote is for 12 minutes for medium eggs. Add 2 minutes for large or extra large.

Cold Shower and Shake

When you’re eggs are done cooking, drain the hot water but keep eggs in the pot.  Run them under cold water for 2 minutes to cool them down and then drain the cold water.  Put the lid back on the pot and shake back and forth for 30 seconds. The eggs will start to peel themselves. Finish peeling under cold running water.

You can store boiled eggs in a container for up to a week.

That explanation exhausted me so I’ll cover roasting vegetables another time.

When it comes to hard cooking eggs are you a) phobic, b) prone to making greyish eggs or c) a pro? Do you have any additions or corrections of my method? I’d love to hear.

Take it With a Grain of Salt

I love blog requests, this came from a client last week:
  I'd like to know what you think about salt.  My husband says I shouldn't put it in anything, even when the recipe calls for it.  I know that my body reacts negatively to it and that it is better to avoid it (and given the paucity of salt we eat, things, especially fast food, tend to taste overly salty).  But soy sauce on sushi, salt on edamame, and even on some scrambled eggs, tastes good.  What do you think?  Is a sprinkle a good thing or a bad thing?

First, I think whomever is making the recipe gets the final say on what goes in it. Just so you don’t think your husband is the only one with questionable salt habits, my husband salts everything before tasting it. So we don’t all “shake” the same but I’m getting off topic.

We do need some salt. It's  particularly important for people, like yourself,  who bike and run outside in the heat. Salt or sodium is lost in sweat. The higher the temperature and humidity, the more sweat and the more sodium you lose. While I don’t think salt replacement during exercise is warranted for workouts or races under 90 minutes. I do think some salt does an athlete good.

While dangerous hyponatremia or low sodium is rare. Too little salt is as dangerous as too much. Salt is needed for muscle contractions (our heart is a muscle), salt moves nutrients and water into our cells and interestingly salt may be a mood food or mood mineral. Research from the University of Iowa showed rates deficient in sodium chloride (table salt) shy away from activities they normally enjoy.  I provided the link if you’d like to learn more about rat fun but let’s suffice it to say we’re very similar to rats.

The amount of salt we need isn’t all that much. The AI or “adequate intake” which differs slightly based on age is 1500 mg or about ¾ of a teaspoon of salt. The UL or “upper limit” is 2300mg and 2000mg is 1 teaspoon so this is a little over that. To put this into food context show how easy the AI is to hit:

• 1 medium pickle has about 800 mg of sodum


• 4 slices of smoked salmon have 500mg


• canned beans have 500mg in ½ cup (rinsing reduces this number almost in half).


• Sushi Roll (naked, sans soy) 500-1000mg per 6-piece roll.

As to what type of salt to use, there are a few I love. Himalayan Sea Salt is unrefined so it’s a more natural product in a more raw state and contains more minerals (84 different minerals) than processed table salt. I like the Himalania brand. I also used Kosher salt and received a gift of Sicilian Lemon Salt recently. Table salt contains iodine (can throw off taste) and can contain additives so look at your labels. The only ingredients should be salt.

So salt via soy sauce (unless you're gluten free) or with edamame or eggs is absolutely fine.  You mentioned “reacting negatively” and I assume you were referring to bloat. Bloat may be telling you you over salted. Salt can be sneaky, here’s a list of some surprising salt sources. So don’t close the salt cellar just hide it from your husband.

Are you pro or anti salt? What type do you use? What are your favorite salty foods?

What Would You Do With An Extra Hour in the Day?

I’m of the mindset that the more you have to do the more you get done. I like a day filled to the brim. I like getting up at 5am, love to-do lists- you get the picture (and I’m sure have a few choice adjectives to describe me and those like me). When a meeting is cancelled or I have “extra” time I generally putz around. I’ll get on Facebook, tweet a bit and check Google analytics. I can waste time as well as I fill time and this worries me. My boys are at sleep away camp for 7 weeks; I warned you I would mention this a million times before August so including Friday’s mention I have 999,998 mentions to go. I have “extra hours in the day” for the next 45 days.

Friends of mine, both concerned and intrigued, have been asking “what are you and Marc going to do”?  I initially felt a little pressure to design some super-duper summer plans to match their excitement. Instead I’ve been saying, “ I’m really looking forward to doing nothing.” This isn’t exactly the truth either. As you can gather, I’m not much of a “do nothing” person. There’s only so much napping and tweeting and reading I can do. I have plans and to me they’re thrilling but I’ll warn you, you’re going to be disappointed.

• I want a refrigerator I can show off. I don’t mean the actual appliance. I wish I had taken a “before” picture because though filled with healthy food, my fridge a few days ago was utter calorie clutter. Before the boys come home, I will show you my newly organized zen fridge.

• I’m also working on a book, still in the early stages, but I stalled last summer and I want to get the proposal done and carve out time to write.

• I work out a fair amount but I want to do things I don't usually have time for. I'd like to play more tennis, allow myself more “double header” workouts and head out for runs in the early evening. This is something I haven’t done in years as that’s cooking time when the kids are home.

• I had intentions, before the boys left, to cook all these recipes that aren’t necessarily family friendly. Once they left I found myself making  “Smoky Chicken” and other things they love (miss them). My husband’s also on a mission to try all these restaurants- after all no babysitter to be paid. 

I wanted to put this all out there because it’s so easy to let this time or any free time slip away. If you’re concerned I’m spending the whole summer organizing and writing, don't worry we have a couple of short trips planned just don’t expect me to “do nothing” while way.

What would you do with a couple extra hours in the day? Do you prefer when life is busy or more free? Are you good at doing nothing? Do you think my “plans” are lame? What do you think I should do with the next 45 days?

10 Easy Foodtrainers-Approved Dinners

*Since this was late to post Friday (Blogger down) leaving it up to be sure you have chance to read.


Many of us start the day out strong but then our eating suffers by sundown. I asked our Market Melissa to share some of the information from her “Taming Takeout” Market Foodtraining tours to help us solve the dinner dilemma. Thanks M.

I know how it goes. It’s 7pm and you walk in the door. You are tired, hungry and cranky. What’s for dinner?  That’ll be takeout (again). My clients have been there; I ‘ve been there. It’s a pattern we can all fall into and it isn’t a good one.  While I don’t expect anyone to start dicing, slicing and following a 20-ingredient recipe, making dinner can be quick AND healthy. My 3 “supper secrets” are:

• Make a menu plan-menu sounds complicated but know what you’ll eat each night of the week and shop for missing ingredients.
• Be your own sous chef- chop vegetables on Sunday, do as much advance prep as possible.
• Make extra, I always try and make extra servings when I am cooking so I have leftovers nights during the week when I know I will be working late.

So put away your takeout menu collection and try some of our favorite easy dinners:

1.  Fajita Omelet – we love breakfast for dinner. Sauté peppers and onions in 1 tsp. olive oil. Add in 1-2 omega 3 eggs and top with salsa and/or avocado.
2.  Multipurpose Marinade-  this is a great marinade from Clean Eating magazine. I let chicken breasts, cut into strips, marinate over night for more flavor and it’s ready for a  grill pan as soon as I walk in the door. 1/3 cup balsamic vinegar, 1 tsp. extra virgin olive oil, 1 Tbsp. Dijon mustard, salt and pepper for (4) 4 oz. chicken breasts. Trader Joe’s pre-cooked brown rice is always in my pantry- heat and top with chicken.
3.  Roasted Shrimp Cocktail – I love this simple and quick Ina Garten recipe for roasted shrimp. Serve over dinosaur kale or pre-washed salad greens.
4. Easy Oven Roasted Cod from Rosaberry. Preheat the oven to 400º. Line a baking pan with parchment paper. Season 1.5 pounds cod fillets with salt and pepper and sprinkle with lemon zest (1 tsp). Place the fillets on the parchment paper. In a bowl mix a pint grape tomatoes, ¼ cup pitted calamata olives, 2 tsp oregano, and  1 Tbs olive oil. Sprinkle with salt and pepper. Pour the tomato mixture over the cod. Roast 12-15 minutes. Squeeze lemon wedge over cooked fish.
5.  Trader Joe’s Organic Baked Tofu (teriyaki or savory flavor). This is always in my refrigerator to throw over a salad or quinoa for an instant dinner. Quinoa is a staple on my weekly menu. It is one of the quickest cooking whole grains out there, done in 10 minutes.
6. Poached chicken – Simmer organic chicken in low sodium broth for 20 minutes or until cooked through. I like to make several servings to have as leftovers. Enjoy with roasted vegetables or wrap it up in a whole wheat or corn tortilla.
7.  Burger Night -  I love anything Applegate Farms especially their organic turkey burgers . For a Vegetarian option, my go to veggie burger is Sunshine Burgers (I like the falafel flavor) Both can be kept in the freezer and pulled out right before cooking. They are great on their own, topped with avocado, hummus or salsa or with a side of Alexia sweet potato fries. 
8. Organic Bistro meals – I am not a huge proponent of frozen meals, but they are good to have in a pinch. This line is the best one out there in terms of sodium content and the lack of preservatives. All ingredients are “real food.” My kind of ingredient list. The Wild Alaskan Salmon is a favorite.  
9. Pasta – I like using brown rice or quinoa pasta. Cook pasta according to package directions. Sauté your veggie of choice in garlic, olive oil and red pepper flakes (optional). Zucchini, asparagus & tomatoes, mushrooms, broccoli or kale are some of my favorites. Top pasta with veggies and fresh herbs (flat leaf parsley or basil work for any dish). Think more veggies and less pasta. Total time is less than 20 minutes. 
10. Portobello Pizza – Lauren told me about this one from the Swanky Dietitian and it has been in my rotation ever since. Super easy and helps satisfy my ever-present pizza cravings.                                                                                                                                      Are you a victim of the take out monster on weekdays? What are your go-to easy dinners? And what are your time-saving tips? To learn more about Melissa’s Market Foodtraining tours click here.

Recipes and Rules

While I enjoy cooking and writing, I especially love the clients who come to my little Upper West Side office. In some way, every client comes to talk about food but you can’t talk about lunch without talking about life.  One client, L, came to my office for the first time over 5 years ago. Her daughter had referred her. L was a quick study. She followed the plans we outlined but would dig her heels in where necessary. I remember some good debates “Lauren, I can lose weight without switching dried cranberries to fresh berries in my yogurt” and she did. We spent a lot of our time exchanging recipe ideas or I should say with me pulling out a notebook so that I could write down L’s recipes or tips.

We talked about cooking and children and travel and holidays. I was the  “expert” but L would give me advice on my son’s music lessons (her daughter is a musician), what to order at a particular restaurant or just about anything. L was divorced but she met someone during the time she was working with me. She was generally cool and calm but when she eventually told me about her upcoming wedding she shifted a little in her seat and couldn’t contain her joy.

I lost touch with L a bit after she was married. After all, she was lean and in love but she did bring her new beau in for a consultation one time. I was just happy to meet “Mr. L” but have a hunch her physician husband didn’t modify his eating one iota after our session. I continued to keep tabs on L through her daughter. For a while everything was smooth sailing and then L’s daughter R mentioned she was having some tests done.  It turned out L had cancer and was going to have surgery but nobody seemed overly alarmed. That was a couple of years ago. L persevered and continued to travel and live her life as though cancer or chemo was an annoying to-do list item, nothing more.

This past November, L came in to see me. The chemo she was on was taking its toll. Her energy and her appetite was low. I prepared myself knowing L might look ill or seem different but though she moved a little more slowly she was L. Like old times, we came up with a food plan this time to get her energy up as she was headed to Paris. The next day I received an email:

Lauren,

 Thank you so much for taking the time to help me with chemo eating (if there is such a category). I’ve already put some of your suggestions into practice. Also, thanks for Jen Goodman’s blog info. Looks like she’s endured far more than I have. I do hope that her treatments will work for her.

Hugs to you,

L*

I can see so much of L in that email: action oriented, selfless and warm. That November visit was the last time I saw L. It’s still so hard for me to believe I attended her funeral last month. At the service, R summoned up the type of stoic strength I associated with her mother and spoke to the congregation about “the rules according to Mom”. The rules covered things big and small after all both are important. One of the more lighthearted rules which reminded me of my time with L was:

Purchase as many specialized kitchen appliances, tools and instruments as you are able.

Your kitchen is not complete without an apple corer and a potato ricer.
One of my sons has an apple many nights as a snack, I have a hard time every time I pull out that corer. L would say my kitchen is  "not complete"; I'd love to hear her case for the ricer.

And the rule that reminded me of the rational,  realistic and sage and brave L:

When freaking out ask yourself- what’s the worst that can happen?

There’s nothing so scary that you can’t talk about it.
Through R, L’s advice, good sense and humor live on. I miss you L and R misses you too.

In honor of L: What’s the best advice you’ve ever been given? What are your favorite kitchen appliances? Do you own an apple corer? And do you have any words for R? She’s having a very tough time.

Doomed Resolutions (and how to improve them)

What are the two most common resolutions? No drumroll needed, weight loss is number 1 and number 2 is to not make any resolutions. Last year I gave you my 2 cents on resolutions in In Defense of Resolutions. I still remain steadfastly pro-resolution.  I rejoice in resolutions and encourage my clients do the same. But there’s a method to resolution-making: You need to make resolutions that are realistic – not revolutionary. Here are my five resolutions not to make, and what to do instead:

(I wrote this piece for Blisstree)

Result Resolutions. An example of these is the classic and clichéd aforementioned, “I will lose X number of pounds.” While it’s perfectly fine to wish for weight loss, this is no road map to get you where you want to go.

Resolution Evolution: Focus instead on the behaviors that may be holding you back. Is your oven being used as alternative storage? Maybe you need to cook more often. Is there only milk for your coffee in your fridge? Focus on food shopping. Are you hitting the vending machine during the afternoon at the office? Bring healthier snacks to work. If you change these behaviors, weight loss (and subsequent maintenance) stands a chance.

Never Say Never. No, Really. We all have our vices and it’s not out of the question to give them up. I have a good friend who started drinking green tea instead of soda (yes!), but you want to set yourself up to succeed and not aim to wipe something out completely.

Resolution Evolution: The key with a goal like this is to avoid using the word “never.” With the soda example, my friend first cut her “habit” down to one a day, then weekends only – and now she’s soda-free.

Flying solo. Let’s face it, whether you’re training for a running race or trying to eat less sugar you are going to stumble. When your internal motivation wanes, there needs to be a back-up plan or safety net. I can tell you when I had doubts while training for the Chicago Marathon, knowing I had blogged about it kept me on track.

Resolution Evolution: Accountability and support can help you stick to your resolutions. If your goal is to start working out, perhaps you can join a running group or select an ongoing yoga class. If you want to work on your eating habits, seek out a nutritionist foodtrainers.net or email a weekly food journal to a friend.

Putting-All-Your-Eggs-In-One-Basket-Resolutions. You want to make resolutionS, as in more than 1. For starters, there’s probably more than one thing you can benefit from improving, and some are easier to accomplish than others.

Resolution Evolution: At Foodtrainers, our clients make multiple resolutions and use them as a road map for the year ahead. Goals can be as simple as “learn to make soup” or “stretch more.” Rather than falling off the wagon, you’ll find that during different parts of the year you’re doing better with certain goals. You’ll also most likely be successful in a few areas and this will spur you on.

What Resolution? The sad fact is that well before we “spring ahead,” most resolutions have gone by the wayside (or jumped onto our backside). Instead of hanging on for dear life and regularly slipping up, expect inconsistency.

Resolution Evolution: Set a resolution reminder on your computer or phone for the first of every month. Perform a resolution review. If your workouts aren’t happening the way you had hoped, re-group and refine your plan. The act of veering and re-grouping is actually the number one weight loss skill.

For selfish purposes (not one to fly solo) some of my 2011 resolutions:
Run 2 half marathons- I am planning to kick off my 2011 running with the More ½ marathon and I’d love company. I most likely will pick a marathon (or ultra) but haven’t yet.
I’ve coined 2011 the year of the headstand for me. I stuck with yoga and now I want to face some of my flexibility “fears”.
Cycle for Survival is in February, I’m honored to be doing “Cycle” and I’m on team fearless. This is a huge source of inspiration for me, please help support the cause.
1 new recipe a week-I want to be less of a cooking creature of habit and will try at least one new something each week and tell you about it.
 I’m a financial imbecile and want to get on top of things.
And finally and I can’t believe I’m putting this out there. I want to write more. I love blogging and want to write the book I’ve been postponing.
What’s on your evolved resolution list? I’d love to hear and promise to check in with you and keep you honest.  Let’s check back on February 1.