Tovita Travels: Cartagena, Colombia

The palette of colors that pepper Cartagena are equally exciting as the fresh flavors of this city. Ceviche, grilled fish and exotic fruits are offered everyday along the shorelines and at every street corner. This of course means that staying healthy here is simple. 

In 4 days, we covered the old city by foot, spent a day at the famous Playa Blanca, and took a day trip to the Rosario Islands. Playa Blanca, the public beach of Cartagena, is certainly a sight to see. Picture white sand, clear blue water and persistent locals selling fruit, beads, and massages. Playa blanca definitely makes for an action-packed afternoon. However, if you are looking for a relaxing, private beach, this is not for you. We recommend that you check it out, but head over on a weekday to avoid the chaotic weekend crowds. 

The 45-minute boat ride to the Rosario Islands was well worth it. We had a quiet relaxing day on a small private beach. There are small bungalow hotels located on each island and the staff prepared a traditional Colombian lunch for us of fish soup, grilled fish and fried plantains. We stayed hydrated with fresh coconut water straight from the source.  

Now to the juicy stuff, where to eat:

La Vitrola:  The favorite by far. An old school restaurant that also serves as a jazz club. The fish was fresh and cleanly grilled, however the side dishes were rich and decadent. We ordered one grilled snapper with coconut risotto (still dreaming about it) and a grilled salmon with sautéed vegetables. *Note: Make a reservation in advance

Best ceviche in town? Il Biloche Cebicheria or La cevicheria. Il biloche is more upscale and not to be missed, la cevicheria serves as your casual ceviche fix. You can't go wrong at either establishment. 

Maria:  This is a trendy restaurant with an island-meets-New York feel. The food was good, but unless you are there with a group and looking for a more rowdy scene, we felt it wasn’t worth writing home about. We ordered the seared tuna salad, mixed ceviche, and shared the bass fillet. 

La paleteria: best popsicles in town. Guilty of two-a-day. The guanabana flavor is the local favorite, but we couldn't resist also trying the banana split.

On every corner you’ll find fruit stands with fresh mango. The perfect refreshing snack to make it through the scorching afternoons. Planning a trip? Feel free to reach out for more recommendations on how to stay healthy in this magical city.

Food and Fitness with Mahri

We’ve never been particularly graceful on the dance floor, but it didn't stop us from trying one of Mahri’s Body Conceptions classes. Mahri was a professional dancer and performer in New York City before venturing into the world of fitness. She was also a trainer at the Tracy Anderson Method and the creative director for FlyBarre at Flywheel Sports before developing Body Conceptions. Needless to say, Mahri knows a thing or two about body sculpting.

…. But it’s not just her classes that have us sweating. Her physique nearly mirrors perfection and her genuine energy is unmatchable. We wanted to know how she does it, so we sat down with her to talk a little food and fitness…

What does a day in the life of Mahri look like?

I get up between 5:30 and 7 am. My morning consists of a big breakfast and a walk with my dog. I then commute into the city (New York) where I lead 3-4 workouts per day. In between workouts I usually have meetings and take calls. I make my little stops for lunch and coffee between classes. In the evenings, I try to relax and have a nice dinner with my friends or my boyfriend. But of course, sometimes the end of the day still means going home and working.

What are 3 staples always in your fridge and why?

1.     Coconut Milk. I use it in my smoothies, coffee, and cereal.

2.     Bananas. I try to have one everyday as a source of potassium for my muscles. I’ve never had a muscle cramp in my life!

3.     Dog Treats. I’m not going to explain that one.

What is your go-to food before and after a workout?

Egg whites and turkey on a wrap before I workout. For me personally, I need to load up on protein and carbs because of how much I workout. I don’t tell my clients to eat as much as me though! After a class I go for a meal with protein, like the hummus wrap from juice press, or a salad with protein from Just Salad or Sweetgreen.

How do you stay hydrated between all of your workouts?

This is my biggest problem and I know I need to work on it. I don’t drink enough water because I don’t like it. It’s too plain! I do love WTRMLN WTR though – it’s just watermelon, water, and lemon juice. So I go for that.

What’s your favorite meal of the day?

Breakfast. I go to bed sometimes dreaming of breakfast.

You’re on an island and can only bring 3 things with you. Go.

 1.     Music.

2.     Workout gear (so I can dance around).

3.     Bananas.

Any food you won’t touch?

Nope.

Favorite restaurant in NYC?

It’s between ABC kitchen and Peacefood café.

What do you tell your clients who want to look like you?

Everyone is different. It’s about finding something that’s sustainable that works for them. I’ll tell them to do my workouts in a way they can keep up, so it becomes something they crave. If they overdo it, it’s not going to last.

How many times per week would you recommend someone to do BoCo?

At least three times per week if they want to see how it affects their body. I also support cross training, like spin or cardio on top of BoCo.

Biggest mistake you tell clients not to make?

Don’t be all or nothing.

What song right now really gets your workout going?

Lift me up – David Guetta (feat. Nico & Vinz)

What does being healthy mean to you?

Living a sustainable, happy lifestyle that includes healthy choices everyday. If I put too many rules on myself I know I will break them.  It’s about creating a balance.

Fat Joe Smoothie

Your morning coffee or your midday pick-me-up doesn't have to exist solely on ice. We love this smoothie because it provides the right amount of sustenance to get your day going or to get you through that 3:00 pm slump. Coffee lovers, this one's for you. 

Ingredients:

1/2 cup cold brew coffee

1 medium frozen banana

1/2 cup almond milk or soy milk

1 tbsp natural peanut butter 

1 tsp vanilla extract

Cinnamon to taste 

ice optional 

Directions: 

Add all ingredients to blender. Blend until smooth and creamy. Optional cinnamon to top it off. 

Spotlight On: Turmeric

This golden spice has a long history of medicinal uses and health benefits. Its first appeared in Ayurvedic medical texts which recommended turmeric ointment to relieve effects of food poising. It is also mentioned in traditional Chinese medicine to aid with digestion and liver function, arthritis pain, and regulating menstruation.

Today, turmeric is commonly used to facilitate healing of illnesses and ailments including: heartburn, stomach ulcers, gallstones, inflammation, and cancer. One study found that turmeric worked as well as ibuprofen for reducing osteoarthritis pain. Curcumin is a chemical found in turmeric that may have anti-inflammatory, anticancer, and antioxidant properties. 

Other highlights? Turmeric has shown to increase the absorption of DHA in the liver. DHA is an essential omega-3 fatty acid that is only found in meat, fish, and algae. Many vegans and vegetarians have low DHA which increases their risk of cognitive-related complications such as anxiety, attention disorders, and depression. Turmeric can help convert ALA - an omega-3 fatty acid found in plant sources such as flaxseeds, walnuts and some vegetable oils - to DHA to decrease the chance of deficiency for vegetarians. 

Rather than turning to supplements, the best way to incorporate turmeric is as a cooking spice. The benefits are based on the use of the whole, intact herb allowing all of its components to work synergistically.

Try or Turmeric Popcorn for an easy way to incorporate this super spice. Homemade popcorn is a great snack because it tends to be low in calories and high in fiber.

Ingredients:

• 3 tbsp popcorn kernels

• 2 tbsp extra virgin olive oil for popping

• 1/2 tsp himalayan sea salt

• 1 tsp freshly ground black pepper

• 1 tsp garlic powder

• 1 tsp turmeric

• pinch of cayenne (optional)

 Directions:

1.     Place kernels in saucepan with olive oil on medium heat

2.    Add spices

3.    Place lid on pan and let it pop!

Serves: ~6 cups 

Cheesy Spinach Shirataki Noodles

Shirataki noodles come from the root of the konjac yam, a plant indigenous to Asian countries. They are made from the soluble fiber of the plant and are very low in carbohydrates and calories; the entire bag is about 30 calories! These guys are a great alternative to your favorite pasta dish. They are not meant to be eaten plain, and to be honest they are virtually flavorless, which means they’re awesome at soaking up whatever sauce or spices you dress them with. We will warn you that upon opening the package they won’t smell particularly pleasant; but with a quick rinse and boil, they’re good to go. Note: this is just one of our favorite ways to use these noodles… Feel free to get creative!

Ingredients (serves 1):

1 package of Spinach Shirataki noodles

2 tbsp homemade bruschetta (or your choice of tomato sauce)

 ¼ cup cherry tomatoes, halved

 1 tbsp parmesan cheese, shredded

 1 tbsp feta cheese, crumbled

 *note: feel free to add any of your favorite veggies to this dish

 Directions:

 1) Fill stock pot with ~3 cups of water and set to boil

2) Open Shirataki noodles and rinse with cold water for about 15 seconds. Add noodles to pot of boiling water and let simmer for 1 minute. (OR pat-dry and microwave for ~1 minute after rinsing)

3) Toss noodles, tomato sauce, cheese, and tomatoes into sauté pan and mix together until tomatoes are softened 

4) Serve!

This Week We're Sweating: Overthrow NY

Overthrow NY has got us hooked. We took Ronica’s underground boxing & burn class and we can tell you firsthand there is a good reason they call it a “burn” class.

Vibe: The Overthrow space is a former meeting spot for radical activists, and the grungy meets rebel-punk vibe most definitely lives on. Dim lights, neon signs, and high-energy music get you revved up to throw power punches. With just a single ring upstairs and a studio downstairs, the space itself is small which creates an intimate setting.  

Class: The boxing & burn class is a mix of boxing and cardio. When we weren’t throwing punches, Ronica had us shuffling, lunging, jumping and squatting. Though it’s a high intensity workout, you don’t have to be a pro to take this class.  Our class was filled with newbies (plus an SLT instructor!).

Instructors: The instructors are pro fighters and top-level amateurs, but don’t let their muscles intimidate you! They are there to teach good form and they understand that you may not be the next Floyd Mayweather.

Be prepared: To sweat your butt off... and to have sore arms if you’re a newbie (the good kind of sore). There are no showers, so it may not be the best idea to take a class during your lunch break at work. Don’t expect a coat check either, but there is a small locker area downstairs where you can store your belongings. Wear sneakers. Overthrow provides wraps and boxing gloves.

Overall: Awesome mix of cardio and strength conditioning. You will leave feeling like a bada$$. As Ronica says, “fight through the burn!” 

Gluten: Friend or Foe? Get in the Know

Health trends always come and go, but the gluten-free craze has stuck around for quite some time now. Experts predict that gluten-free food sales will exceed 16 billion dollars by 2016. Talk about a lot of dough! In spirit of our Fox News interview last week where we discussed the controversial gluten-free fad (and shared one of our own client's journey) we think you deserve a little fact versus fiction from your trusted dietitians when it comes to the breadbasket.

Let’s first define gluten so we’re all on the same page. If we've learned anything from Jimmy Kimmel’s “what is gluten”  video last year, it’s that square one is the best place to start. Gluten is a protein commonly found in foods containing wheat, rye, and barley. It provides many starch products with shape, texture, and elasticity. So, there you have it. Gluten is not some people-eating-cancer-causing bacterium that’s destroying humanity one bagel at a time. It’s just a protein, and it’s been the foundation of the Western diet since the start of civilization.

So why now does gluten have such a bad rep?

Celiac disease (CD), widely known as a gluten allergy, is an autoimmune condition that occurs in response to gluten consumption and can ultimately destroy the small intestine if not properly handled. This is a very real condition that should not be taken lightly. A blood test is used to screen for and an intestinal biopsy can further diagnose CD. The only treatment is strict, lifelong adherence to a gluten-free diet. For some people, the allergy is so severe that using a utensil that had previously come in contact with gluten can leave them with painful GI symptoms for days.

In the early 1990’s CD was under-diagnosed. Now, the National Institutes of Health estimates that 1% of the population suffer from CD. This is largely why gluten has made headline news so often in the last decade.

Non-celiac gluten sensitivity (NCGS) seems to be the condition that has people most confused. People with NCGS test negative for CD; however, they experience painful GI symptoms when they eat gluten-containing foods, similar to those of people who have CD. Furthermore, many people find that their symptoms subside when gluten is removed from their diets. Hmmm.

While scientists are working to configure an explanation for these people, research has provided some interesting theories. Some recent studies have shown that these GI symptoms may be due to other components found in carbohydrates. These other components referred to by their acronym “FODMAPS”  (which we will discuss in a future blog post) draw water into the intestine and can cause aggravating GI symptoms. In many instances gluten may not be the culprit after all.

Are there health risks to going gluten-free?

There are no major health risks to going gluten-free. However a common misconception about gluten-free food is that it is healthier than gluten-containing foods. This is completely false and in fact, processed gluten-free foods are more likely to lack certain vitamins and fiber than gluten-containing foods. We are all in favor of a balanced diet full of fruits, vegetables, lean proteins and gluten-free grains like quinoa and brown rice. Gluten free cupcakes and pizza? Not so much.

Gluten-free food tends to be expensive. If you’re not certain that gluten is the reason for your GI discomfort, you may want to think outside the box.

What should I do now?

If you have CD, you already know that you are GF4L (gluten-free for life). If you think you have NCGS and you feel better on a gluten-free diet, then keep it up! If going gluten-free hasn't helped your GI symptoms, then perhaps it’s time to take a closer look into your diet. We suggest using a food journal to help you recognize triggers. The triggers may be,  but are certainly not limited to, portion size, stress, or specific foods. 

A nutrition plan is not "one-size-fits-all." We're simply here to educate you. Now that you're in on the gluten gossip, the choice is yours! 

What's Up With Supplements?

These days both the amount and variety of vitamins and nutritional supplements on the market are enough to make you dizzy. While some claim to cure depression and others promise to reduce blood pressure, endless options make you wonder if you’re getting enough nutrients. We’re here to help you separate fact from fiction so you can make informed decisions about what you’re putting into your body.

Let’s dive right into the million-dollar question: Do you need to be taking a daily multivitamin?

The short answer is that most of us don’t need dietary supplements at all. Not even a multivitamin. If you are able to maintain a healthy diet that includes a variety of fruits, vegetables, whole grains, healthy fats and lean protein sources, chances are you are getting adequate nutrients. Making the most of your diet should be your number one goal, because taking a synthetic vitamin is not the same as nurturing your body with nutritious foods. Whole foods optimize your health by providing your body with a synergy of nutrients. A single fruit or vegetable contains a variety of vitamins, minerals, and antioxidants, which an over-the-counter supplement does not identically mimic. Take a vitamin C pill and a serving of blueberries, for example. The blueberries will deliver antioxidants, fiber, vitamin C and a host of other nutrients. If you opt for the pill, you're missing out on the other benefits that the whole fruit naturally offers. 

Of course, the pill offers a concentrated dose of a given vitamin or mineral which a single food usually doesn’t provide. The catch is that your body probably doesn’t need the mega dose.

So who does need to take a supplement?

As with most rules there are some exceptions. Those of you who are at risk of becoming deficient in a particular vitamin or mineral would likely benefit from a supplement. You may fall into in the “at risk” group if you are on a restrictive diet, you are a vegan or a vegetarian, you are an older adult (50+), you are pregnant, or if you have a medical condition that limits your food choices or increases your need for a specific vitamin. For instance, a majority of vitamin B12 sources come from animal protein so vegans and vegetarians tend to be at higher risk for B12 deficiency. Alternatively, pregnant women have higher needs for folic acid so they often benefit from folic acid supplements. We want to let you know that probiotics are a different ballgame. We will discuss pre and probiotics in another post, so stay tuned! 

But taking more of something can’t hurt, right?

Nope. False. Untrue. Taking too much of anything can have detrimental consequences and supplements are no different. This is especially true if you are taking medications that may have nutrient interactions that alter the effectiveness of the meds. For example, calcium supplements can interfere with thyroid med absorption, so it may be dangerous for thyroid meds to be taken with calcium.  

You also have to be sure that you are taking supplements for the right reasons. Many people believe that vitamin C will cure the common cold. Though we wish this were the case, scientists seem to agree that there is no valid evidence to verify this claim. Plus, taking more than 2,000 mg of vitamin C per day can lead to kidney problems. On the other hand, vitamin C does boost iron absorption and can be helpful if you are anemic.

We feel it is our job to give you the 411 on supplement regulation – or lack thereof. There are not as many regulatory requirements imposed on nutritional supplements as there are on pharmaceutical drugs. Companies therefore are at liberty to make claims that may not be 100% true, as there are fewer legal ramifications. In other words, supplements may not contain all of what they promise to. This doesn’t mean that all supplement labels are false; however, they can most definitely be misleading. 

What should you do next?

You probably know the saying “if it ain’t broke – don’t fix it.” Well, the same applies here. It is important to understand that it is not beneficial to take a supplement without an indication. If you are at risk for a nutrient deficiency, talk to your physician and dietitian (aka us!) about developing a nutrition regimen that is both safe and effective for you. In the meantime, put those pills away and EAT your nutrients.

Spotlight on Haitian Mangoes: Because Trying Unfamiliar Food is Fun

This week we’re all about Haitian mangoes, (also known as Madame Francis mangoes) which in our opinion are the most underrated types of mangoes on the market. Though they’re ubiquitous throughout Haiti, they are exported to the U.S. for just a short window during the spring season. So if you’re reading this today it’s NOT too late.

Most people are familiar with mangoes indigenous to Mexico and South America. Don’t get us wrong, we love the entire mango family, but these Haitain guys are special. They have a sweet and intense tropical flavor that pretty much makes your mouth feel like it’s on vacation.

They’re recognizable because they are flatter and hold a more elongated shape than their mango cousins. When ripe, they take on a yellowish-gold color and become freckled with little black dots. Cut them in half and their insides are a vibrant orangey-yellow.

If you’re not sold yet, we’ll give you a brief mango-nutrition 101 to seal the deal:

1) Studies have suggested that mangoes play a protective role in eye health by filtering out harmful rays, thanks to its antioxidant power

2) Dietary beta-carotene, another component of the mango, may protect against certain types of cancer – namely prostate cancer

3) They’re rich in vitamins A and C, which help to keep hair strong and skin radiant, as vitamin C is required for collagen production

4) They’re a good source of fiber, which provides a host of digestive benefits

We think Haitian mangoes are awesome sliced fresh and served plain. But you can also get creative and prepare these mangoes in a salad, salsa, or smoothie. Below is a mango salsa recipe adapted from Martha Stewart that adds a sweet and spicy kick to any grilled fish.

Ingredients:

• 1 mango, peeled, pitted and diced
• 1/2 avocado, peeled, pitted and diced
• 1 small red onion, diced small
• 1/4 cup fresh cilantro, chopped finely
• 1/2-1 habanero chile, minced (stem and seeds removed)
• 2 tablespoons fresh lime juice
• Salt and pepper to taste

Combine all ingredients and mix!

Aside from their health benefits, Haitian mangoes are simply really, really good. Trying new foods is always fun, so next time you’re in the grocery store, make it a point to ask where you can find a Francis mango. We can guarantee you won’t regret it.

String beans for Mother's day... would be rude.

Though buttery, sugary, baked goods sound enticing, the hot mamas out there are trying to keep it clean-especially with Memorial Day around the corner. At Tovita, we're showing our moms some love with these flourless, low sugar, high-protein muffin bites. Muffins sans the consequent muffin top? Now that's how you become the favorite child! Here are the 4 easy steps:

Ingredients:

• 1 cup natural peanut butter
• 2 large eggs
• 2 medium sized very ripe bananas
• 1 1/2 teaspoons baking soda
• 1 teaspoon vanilla
• 1 teaspoon chia or flax seeds
• 2 tablespoons honey (optional)
• Optional toppings: Dark chocolate chips or blueberries

Directions:

1. Preheat oven to 400 degrees

2. Place all ingredients besides toppings in a blender and blend until smooth

3. Pour into greased muffin pan and add toppings of choice

4. Bake for 9 minutes and let cool

Happy Mother's Day!

Should We Be Chugging Charcoal?

The latest fad in the juice world seems to be elixirs made with activated charcoal, marketed as powerful detoxifying agents. This “black magic” is said to help detox, fight bloat, whiten teeth, aid in digestion, and maybe even cure hangovers.  Before jumping on the charcoal bandwagon, let's dig deeper.

Activated charcoal is derived from wood, peat, or coconut shells that are exposed to an oxidizing agent at high heat. This process creates a fine dust with microscopic pores on the surface which work as traps for compounds and particles. Activated charcoal can be used in the emergency room as an alternative to stomach pumping to treat oral poisoning. It works like a magnet by binding to drugs or toxins and removes them from the body.

Is activated charcoal as effective outside of the ER? Unfortunately, not so much. The charcoal doesn’t just go after the bad guys. It also binds to beneficial nutrients and antioxidants. This means that the other nutrients in the juice may not be absorbed very well. Further, if you're taking any medication you should note that the charcoal may reduce its effectiveness. 

A big attraction of activated charcoal is that it allegedly helps to cure hangovers by preventing the absorption of alcohol. As much as we are all looking for the miracle hangover fix (please, let us know if you think you have found it), for now water and sleep remain our best bets. Charcoal actually doesn’t bind well to alcohol and it would only work if the alcohol remained in the upper GI tract. Unless you want to start chasing your tequila with charcoal juice, this is not the best approach to avoid hangovers. 

On the other hand, activated charcoal may work nicely on your teeth. When swished around in your mouth it binds to tannins found in coffee and wine and removes the staining to leave a whiter smile. 

We're all looking for the magic potion to fight toxins, so here's the good news: our bodies are miracle workers on their own. With a clean, balanced diet and proper hydration, our bodies work around the clock to detoxify and cleanse our digestive systems. So for now, let's keep our juices green! 

Welcome to the Tribe

To our friends and soon-to-be-friends,

Welcome to Tovita Nutrition! We are so excited to finally share our brainchild with you. If you've surfed the site a bit, you hopefully have a basic understanding of who we are and what we stand for. If we're catching you off guard, then you've come to the right blog post! We will use this opportunity to introduce ourselves.  

Tovita Nutrition is both a virtual nutrition counseling service and a space to share awesome health tips, stories, recipes, debunk myths, talk top restaurants and more. Why go virtual? We have undoubtedly been raised in a service-oriented generation. From your groceries to your toiletries, these days anything can be delivered straight to your door. So we thought, why can’t we do that too?

Next, you should know that we are Registered Dietitian Nutritionists (RDN). This title means we know our stuff and we’re not going to push nutrition fads that are not scientifically sound. Hence, “the science of satisfaction.” Nutrition is an ever evolving, exciting, yet sometimes frustrating field and we are here to keep you focused on what’s important - high quality, whole, real foods. We know how tempting it can be to jump on the latest fad's bandwagon, but we also know which lifestyle changes are sustainable and worthwhile.

Beyond our qualifications, we believe you'll find the Tovita lifestyle to be approachable and pragmatic. Our purpose is to share a way of eating and living that you will feel excited to practice. As busy, social beings we understand that your schedule probably doesn’t revolve around your diet, meaning kale salads and fresh veggies are not always in the cards. Bagel breakfasts at the office – those happen. Pizza Fridays after work – those happen too. We've got you covered.

Whether you’re interested in our private counseling, or you just want a few healthy recipes, we have open arms. As new kids on the block, we are eager to hear your feedback and we are open to new ideas. So please, if there’s something you want to know more about, let us know.

Welcome to Tovita. We can’t wait to get to know you.

Love,

Leah & Molly