Bulletproof Coffee: Brew it or Screw it?

This trend is one that has everyone talking. BUTTER in your COFFEE? We have to give it to the founder of Bulletproof Coffee, Dave Asprey, for shaking things up in the health world. If Gwyneth Paltrow and Jimmy Fallon do it, we should too, right?? Not so fast.

Asprey first came across the creamy yak butter tea while visiting Tibet, where it has been a traditional beverage for centuries. As there are not many yaks residing in the US, he put his own twist on the beverage by using 2 tablespoons of unsalted , grass fed cow’s butter and adding myotoxin-free coffee and 2 tablespoons of medium chain triglyceride (MCT) oil.

Grassfed butter is rich in omega-3 fatty acids, vitamin E, D, K and beta-carotene. Grass fed is key here, corn or soy fed cows milk does NOT have the same nutrient profile! The MCT oil (coconut oil, typically) is an easily digested fat that is quickly absorbed and converted to energy rather than being stored. Coffee is meant to add that boost of caffeine and focus to your morning. When mixed with the fats, the caffeine enters your body more slowly and steadily.

Bulletproof coffee fans claim more energy and focus, digestive regularity, and weight loss. Sounds pretty great right? This is where we need to look at the other side of the story.

Bulletproofcoffee is 400+ calories, making it a meal replacement rather than addition. Asprey recommends replacing breakfast with the creamy coffee, which is where we find a problem. Why replace a balanced breakfast including protein, fiber, and an array of other nutrients with one that that is so low in essential nutrients?

We are huge coffee lovers, big fans of coconut oil, and have no problem with a dose of grass fed butter here and there. We hate to be conventional, but why not reap the benefits of coconut oil by using a tablespoon when cooking your vegetables? Or spread a teaspoon of grass fed butter on piece of sprouted bread? And why not enjoy your coffee with a splash of almond milk so that it can accompany your breakfast rather than replacing it?

We’re all about trying out different health trends and seeing what hits home. But here at Tovita, we are sticking to green smoothies, hearty bowls of oatmeal, and avocado toast for breakfast. 

Newsette Interview

Check out our interview for The Newsette below! 

Today we’re introducing the girls behind Tovita Nutrition, a virtual nutrition counseling and concierge service. Leah Silberman and Molly Rieger are both registered dietitians and entrepreneurs who have brought a fresh perspective to the health and wellness industry.

They conduct sessions over videoconference in order to maximize convenience for clients and their mission is to help them reach their nutrition goals by creating a program that includes individualized meal plans, 24/7 support, and client accountability. And the best part? As young girls based in Manhattan, they understand that late night pizza and seamless Sundays happen. No judgement. So we sat down with these two nutrition experts to ask our biggest healthy living questions, and snatched a business tip or two. 

1. We have a section at the top called "Thing to do today." What is one thing you advise your clients to do everyday?
Leah: It’s really important to drink enough water. We recommend filling a 32 oz water bottle up at least twice a day. It’s easy to get caught up at work and simply forget to hydrate. Even mild dehydration can make you feel exhausted, dizzy, and reduce your overall productivity. 

Molly: Turn off all your screens at least 25 minutes before bed. Shutting down your phone, laptop, and TV before bed will help you wind down, take time to yourself without constant distractions, and get to sleep faster. Getting a good night sleep is absolutely crucial to staying on track with clean eating. 

2. A lot of our readers are in their early twenties, what's the healthiest drink they can order at a bar?
Leah: Pick your liquor of choice and add a non-caloric mixer, like seltzer. Throw in some lemons or limes. I’d recommend a mixed drink versus, let’s say, a vodka on the rocks because it takes longer to drink and provides a bit more hydration. 

Molly: If liquor isn’t your thing, go for a 5 oz glass of wine or a light beer. If you’re a red wine drinker, you’ll reap the benefits of resveratrol, an antioxidant naturally found in the skin of red grapes. Also try to have a glass of water between drinks and before going to sleep to avoid a nasty hangover that can sabotage your healthy eating.

3. What's your favorite healthy snack?
Leah: I love making popcorn either over the stove with a little olive oil or air-popping it. I add spices like rosemary, garlic powder, or turmeric. It’s SO good. Popcorn is a good source of fiber and adding spices gives it a little antioxidant boost. 

Molly: My favorites are an apple with a tablespoon of almond butter or cut up bell peppers with hummus. Both great combinations of protein and fiber with the crunch factor that I crave. 

4. What inspired you two to start Tovita Nutrition and what was the most important lesson you learned while launching?

Leah: We were both working in hospital settings prior to launching Tovita. We are fortunate to have had those experiences because they exposed us firsthand to the relationship between health, nutrition, and disease. We saw how poor nutrition over time could ultimately lead to chronic health complications, like diabetes, heart disease, and even cancer. It is sometimes difficult for young people to think that far down the line, which got us thinking, “how can we help people from a prevention standpoint?” 

Molly: Making dietary changes isn’t easy for anyone. It takes a combination of motivation, discipline, and willingness to be flexible. Our goal is to help clients reach their health goals by setting small, measurable objectives along the way while still enjoying whole, real, and natural foods. Leah and I share this health philosophy and knew we wanted to work together in a space where we could really instill lifestyle changes. We came to the conclusion that we would be able to reach the widest array of people, and of course, most conveniently, by conducting virtual sessions. So far our clients are VERY happy with this. 

Leah: We’re still learning new lessons all of the time! So far, the most important lesson I have learned is to be flexible and stay open to new ideas. Whether it’s a new partnership, product, or recommendation for clients, I’ll never know the outcome unless I give it a chance. Of course it is important to exercise judgement and maintain a line of focus, so my passion and purpose never stray too far from one another. But generally speaking, tunnel vision can only get you so far. 

Molly: As Leah said, we’re constantly learning and adjusting accordingly along the way. The biggest lesson I’ve learned is to constantly try to see things from different perspectives and take advice from those who have been around longer than us. It’s easy to get really excited about new ideas and we are always eager to execute, but it’s equally important to use mentors as a soundboard. Additionally, brainstormingwith friends in the field has been important, but sometimes those outside the industry bring a fresh viewpoint. 

5. What is one food/ingredient that our readers should stay away from? One they should always have in their pantry? 
Leah: Stay away from foods that are neon. Your fingers just shouldn’t be bright orange after you eat something. On the flip side, keep a nut butter (ie. peanut butter, almond butter) on hand in your pantry. It’s always an easy go-to to top a fiber cracker or throw into a smoothie. 

Molly: Protein bars. There are so many great, natural sources of protein so I see no need to have a processed, sugary protein bar. For my clients who are pressed for time, I suggest throwing together a ziplock of nuts or Justin’s individual packets of almond butter in their bags. Both are excellent sources of natural protein along with healthy fats for sustained energy. I always have blueberries in my refrigerator. I throw them in my yogurt, oatmeal, smoothies, or eat them plain for a boost of fiber and antioxidants. 

Love them as much as we do?
Follow: @tovitanutrition for some healthy inspiration
Visit: www.tovitanutrition.com

Omelet Muffins

Hosting a healthy summer brunch party can be stressful. Unless you hire an omelet chef, you face the dilemma of keeping the eggs hot, personalizing orders, and feeding all of your guests at the same time. Before you throw in the towel and turn to the convenient bagels and cream cheese, we have your solution: omelet muffins! 

They're exactly what their name suggests. "Omelets" made in muffin tins. They allow you to simultaneously cook for an entire brunch party and personalize orders. Not to mention, they're kind of adorable to showcase. Below we are sharing one of our favorite recipes, but feel free to tailor it to you or your guests! 

Ingredients: (makes 8 muffins)

• 8 eggs
• 1 cup diced bell peppers
• 1 cup diced onion
• 2 handfuls chopped spinach
• 1/2 cup milk
• 1/3 cup shredded cheddar cheese (or cheese of choice)
• salt and pepper to taste

Directions:

1. Preheat the oven to 350 degrees F. Spray 6 or 7 muffin cups with nonstick spray.

2. In a medium bowl, whisk together the eggs, veggies, and milk. Scoop into the prepared muffin tins (We find it easiest to use a 1/3 cup measuring cup) almost to the top. Sprinkle cheese on top. Then give each one a good dose of pepper or a pinch of salt.

4. Bake 25 to 30 minutes, or until egg is cooked through. Easy way to check the egg: touch the middle of the muffins. If they are still wet and gooey, they'll need a little more time in the oven. They should feel cooked through.

5. Serve egg muffins immediately (with salsa or guacamole, if desired).

Spotlight On: Chia Seeds

Love it or hate it, chia seeds are here to stay. It wasn’t too long ago that the now fully acclaimed super food was an obscure grocery store D-lister. Now you can practically find chia seeds before you can find sliced bread. There are good reasons why the chia love has spread like wildfire, so we're here to share why these little guys are more than just a food fad. 

The history behind Chia seeds amplifies its mass appeal. Chia was a staple for ancient Aztec and Mayan civilizations. The word chia is actually the Mayan word for “strength”. The warriors relied on chia for fuel before their ultra long distance treks through the desert. So while we may not be trekking through any desserts, chia seeds have a multitude of benefits for us in the modern world as well.

These little seeds have an impressive nutrient profile. Just two tablespoons provides 11 grams of fiber, 4 grams of protein, omega 3’s and all ten amino acids making it a complete plant protein. A serving of chia seeds has more antioxidants than blueberries and more protein than flax seeds. The fact that the seeds expand and gelatinize when mixed with a liquid are what makes you feel full and satisfied after consuming a small amount. The gelatinous consistency also makes it a great addition to muffins, yogurt, smoothies and puddings. Remember, two tablespoons is about 100 calories so you may want to stick to 1 tablespoon at a time.

One of our favorite ways to use Chia seeds is in our overnight oats. We all know how hectic mornings can be so we love having breakfast ready to go. This is a nutrient packed breakfast that will keep you full and energized.

5-Minute Overnight Oats

Ingredients: (serves 1)

• Mason jar (because everything looks better in a mason jar)
• 1/3 cup rolled oats
• 1/3 cup unsweetened almond or soy milk
• 1/3 cup plain Greek yogurt
• 1 tablespoon chia seeds
• 1 teaspoon cocoa powder
• 1 teaspoon vanilla extract
• Optional teaspoon of honey or peanut butter
• Pinch of cinnamon

Directions:

Mix together all ingredients in the mason jar and refrigerate overnight. In the morning, add fresh berries or sliced banana and enjoy. Easy as that!

Tovita Trick: blend 1 medium banana with soy or almond milk in above recipe. Add all of the ingredients as instructed. Refrigerate overnight and enjoy your banana overnight oats! 

Interview with Sarah Levey, Co-Founder of Y7 Yoga

This week we sat down with Sarah Levey, the co-founder of Y7, a New York City hot yoga studio with a truly unique spin. Sarah and her husband have taken yoga to the next level by swapping the spa music with pump up tunes. You won't find chanting or third eyes in their candlelit studios. If you want the benefits of yoga while listening to music that will get you rallied rather than wind you down, Y7 is for you. Believe us, hip-hop Wednesdays will have you hooked.

What inspired you to start Y7?

My husband (and other half of Y7) Mason, used to practice yoga everyday at a studio in our hometown in Michigan. It was similar to Y7 in the sense that it had low lighting, it was heated, and the music was really dope. It was still traditional yoga music but they played remixes and it just had a cool vibe. 

I started practicing with him back home and when we moved to NYC we couldn’t find yoga that we liked. There are so many different kinds, it was overwhelming and there was just nothing that compared. I’ve actually walked out of classes before. I found that a lot of instructors were ego driven and talked a lot about their own endeavors. We both got fed up and stopped practicing all together for two or three years.

Mason went home to Michigan for a little bit and got back into yoga. It was then that we decided we wanted to try to create something we love. We hired instructors off of craigslist and rented a small space in Williamsburg - a fourth floor walk up and we had a rolling trunk with mats inside it. We checked people in in the hallway with a rolling desk. When we had our first client buy a monthly unlimited package we had to get a real space. We still only had a 7am, 7pm, and an 8:15pm class that either Mason or I would oversee before or after work.  

Eventually we outgrew that small space and moved into a bigger space in April, 2014 and now we are continuing to expand to Flatiron and Soho.

What are some songs we can expect to hear at Y7?

We have Hip hop Wednesdays which is always centered around a specific artist, this week it’s ASAP Rocky. Others are FKA Twigs, the Weeknd, Drake, Florence and the Machine.

A lot of our teachers are really into music so they find underground music that you would never even know about. It’s really cool.

What’s it like working with your husband?

Hardest fucking thing I’ve ever done in my life. It’s great but we spend a lot of time together and we work so differently. I can’t go home from the office and complain to my husband about work. I’m not a morning person, he’s up at 7am. I like to write reminders down with a pen, he needs to have an iCal calendar invite. While these little things are funny, the important part is that I know there is a level of trust with everything and we are always on the same page with our vision.

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

Before I usually go for a banana for the potassium or green juice.

After class it’s kind of a free for all. If I’m in Williamburg I go to Juice Generation and get a bowl or smoothie. We also eat a lot of Sweetgreen.

What are 3 staples always in your fridge

1. Wandering Bear iced coffee. It’s made in NY and they deliver.  We have the wackiest schedules so we always need coffee around.

2. Tomatoes and mozzarella, it’s my go to snack.

3. Ketchup.

What’s your favorite meal of the day and why?

I love breakfast but I don’t like eating it when I wake up. I love eggs and breakfast food at lunch or dinner time.

How do you stay hydrated?

I carry a giant water bottle with me all the times and force myself to drink it. I try to drink at least 60 ounces a day

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

1. Kindle

2. Eyelash curler

3. My dogs. Bye husband!

What would you say to someone who is hesitant to try Y7?

The great thing about us is that our classes are dark and there are no mirrors. It’s designed like that because we found the yoga industry in New York to be very pretentious and everyone is always looking at other people’s bodies and what they're wearing. Yoga isn’t about that, it should be about your personal journey. There are some moves I’ll never be able to do, but I'm okay with that. There’s an arm balance thing my husband can do that I’ll just never be able to do. But I can touch my toes and my husband can’t! Literally you can lie down in the back of the room and nobody will notice.

Biggest takeaway from Y7?

It’s not so serious. It should be fun. Not everyone’s body is going to look the same. It’s not a competition. Y7 should make you feel great about yourself.

TOVITA X ELITE DAILY: To Eat Or Not To Eat - 2 Major Myths Behind Snacking Debunked

Clients and friends are always asking us about the latest nutrition fads and there is nothing we love more than setting the record straight so that you can focus on what matters without all the riff raff. In our article for Elite Daily, we give a little science lesson in order to debunk two of the latest nutrition myths. 

These days, the tremendous amount of nutrition information you can find surfing the web can be overwhelming.From juice cleansing to the raw food diet to the grapefruit diet, understanding how to maintain a healthy diet can be downright confusing.

That’s why we’ve brought over Leah Silberman and Molly Rieger, the dietitians behind Tovita Nutrition to set the record straight.

Today we are going to debunk one of the latest two-part health myths: firstly, that a meal must be fully digested before you can send more food down; secondly, that it is dangerous to eat fruit when you haven’t fully digested a meal because it rots and ferments in your digestive tract.

We’ll begin with some Biology 101, so follow closely.

Digestion begins the moment food enters your mouth and ends the moment it exits your body, past your colon.

So, let’s map it: Your food travels from your mouth, to your stomach, to your small intestine, large intestine and finally, let’s just say, it exits. This entire process generally takes between six and 10 hours. Think of your stomach as an acidic blender.

The cells in your stomach secrete hydrochloric acid in response to the presence of food, which helps to break down anything you’ve swallowed. It churns this mixture until it succumbs to the consistency of a liquid-paste. From there, it slowly moves into the small intestine, where actual absorption begins to take place.

Now you might be starting to put the pieces together. Typically, you probably get hungry every three to four hours. If you had to wait for digestion to complete before you could eat another morsel of food, you could be waiting up to 10 hours until your next meal.

So no, you should not wait until digestion of a previous meal is complete before you send your next meal down.In conjunction with the above myth, you may have heard that eating fruit after a meal causes the fruit to rot and ferment in your stomach. 

Again, the pH of your stomach is very low, meaning it is a strongly acidic environment. One of the reasons your stomach is so acidic is to prevent bacteria from proliferating and making you sick. Fermentation takes place when bacteria are present, and your stomach contains very little bacteria.

Once fruit enters your stomach, it is broken down by enzymes, regardless of any other foods that may be simultaneously present. Generally, the more macronutrients you consume in a given meal (ie. proteins, fats, or carbohydrates), the longer it takes to digest in the stomach, which is totally fine!

In fact, combining nutrients in a given meal will help keep you satisfied for longer. Have you ever noticed that if you eat an apple alone, you’re hungry again after an hour or so?

On the contrary, if you were to eat an apple with a tablespoon of peanut butter, you would stay fuller for much longer. This is simply because the protein, fat and carbohydrates from the apple and peanut butter combined take longer to digest.

The bottom line is, no matter when you eat fruit, it will ultimately be digested, the same way any other food is; there is no “correct” order to eat it in. As for fermentation, the only place fruit or any food can ferment is in the colon, which is a bacterial haven. Just remember, this is not a bad thing! (Hello, probiotics!)

So, yes, you may resume eating fruit with or in-between meals, as you prefer. And no, please don’t wait until you have completely digested your breakfast before you sit down for lunch. But, if you do, be nice and give your coworkers a heads up, so they don’t take your hangry attitude personally.

Glam Granola

Granola is one of those foods that can trick even the most health conscious consumers. What comes to mind when you think granola? Camping, backpacks, breakfast, snacking… are we right? What you may not be thinking of is SUGAR. As with many packaged foods, the serving size of granola is often misleading. If you are eating 1 cup of granola (trust us, it's easy to do) you could easily be mindlessly snacking on more than 550 calories, 28 grams of sugar and over 80 grams of carbs (eeeek). The worst part? You're most likely still feeling lethargic and hungry just a few hours post that brutal sugar spike.

So, how to avoid this fiasco? Make your own! When it's done right, granola makes for a great snack. Enjoy it on its own or use it as a topping over Greek yogurt with fruit. It's about time granola got a makeover. 

Glam Granola Recipe (makes 8 servings):

• 4 cups oats
• 1/2 cup coconut flakes
• 1 cup chopped almonds
• 1 cup chopped or whole pistachio nuts
• 1/2 cup raw pumpkin seeds
• 2 teaspoons flax seeds (and/or chia seeds)
• 1/2 cup cup goji and/or mulberries
• ⅓ cup cold pressed extra virgin coconut oil
• 1/4th cup maple syrup
• 2 teaspoons cinnamon
• 2 teaspoons vanilla extract
• ¼ teaspoon sea salt

Directions:

1. Preheat oven to 350 degrees and line a baking sheet with tin foil

2. Add the liquid ingredients to the chopped nuts, seeds, and oats and stir until clusters begin to form

3. Spread evenly on baking sheet and bake for 20-25 minutes until granola is golden brown

Interview with Heather Cox; founder of Eat Real Food NYC

If you don't already follow Eat Real Food NYC, you are in for a treat. Heather is on a mission to create access to fresh, organic, REAL food for everyone, an idea we are certainly on board with. Her blog provides a wealth of knowledge about how to eat healthy in a simple and straight forward manner, while her Instagram account has turned healthy eating into an art. We had so much fun listening to Heather's adorable Australian accent while we chatted about food, travel, and healthy living.

Ok first things first, what is your dream day of food?

Breakfast would be fresh, local fruit and coffee (preferably somewhere tropical!) and a croissant, lunch would be a salad nicoise and a glass of rose, dinner would be BBQ'd fish and a vegetable by the ocean somewhere (and a glass of rose!)…. Heaven. 

What motivated you to start Eat Real Food?

It just kind of happened organically...back in Australia a girlfriend suggested I start a health food blog. When I moved to NY and was working at Stone Barns I started posting food pictures on Instagram and that took off and I went from there. 

What do you miss most about eating in Sydney, Australia? What are the biggest differences between New York and home?

I miss the access to healthy food in Sydney. It's really easy to find high quality produce, local eggs, or homemade bread. New york can be very extreme with its fads of juicing, raw food, etc. 

Any food or ingredient you wouldn’t touch?

I don't eat meat. Other than that, I'm not into any creepy crawly seafood. I also don't eat garlic. I don't like the way it makes my body feel. My mouth feels unclean, I get sweaty and it stimulates me so much that I can't sleep. 

Food you can't live without?

I have a thing for cashew butter. I eat it by the jar full. I actually have to stop myself from buying it sometimes as it’s really a problem! 

What’s your nutrition/food philosophy?

To me its about listening to your instinctual primal instincts and not listening to the ridiculous claims everyone uses these days. It comes back to eating real food; not about low-fat, protein, sugar or any of these words food companies use to market their products.

What NYC restaurants are you loving right now?

I'm living in the Hamptons for the summer and my favorite restaurant out here is Crow's Nest. In NYC I always love ABC kitchen, it’s a go-to for me.  I recently went to Sushi Nakazawa. A-MAZING!  

Favorite workouts?

I like to change it up, I’m kind of all in until I get bored of it. At the moment I'm trying the Tracey Anderson thing. Last year I didn’t workout much at all but was active working at the farm and I felt great. I stay active with tennis, paddle boarding, and skiing

Favorite indulgence?

Cakes and pastries, anything French. Oh and Jack's apple cider donuts!

If you were having a dinner party, what 5 people dead or alive would you invite? What would you make?

I would go to the local farm and get inspired by what is fresh and in season. I would invite 5 of my closest friends!

Feel best after…

A swim in the ocean…nothing better

Best travel experience?

It’s always hard to answer this question as i’ve done an incredible amount of travel (54 countries to date!) I’ve hang glided off mountains in Brazil, watched lions feed in Africa and trekked through the mountains of Peru. Every travel experience is amazing! But if i had to choose my favorite places it would be Bali, India, Africa and France. 

Zucchini 3 Ways

1. Zucchini Pizza Boats 

We have the healthified solution to your pizza cravings! These zucchini pizza boats deliver that mouth-watering melted cheese and tomato combo, sans the white bread and grease. Of course once in a while we all indulge in that tantalizing slice; but for the remaining times our cravings get the best of us, this is a tovita-approved go-to. Top it with your favorite spices to enhance the flavor (and to get an extra antioxidant boost!). 

Ingredients (serves 10):

•  5 large zucchini
•  1 cup tomato sauce
• 1 cup shaved mozzarella cheese to sprinkle on each
• Pepper to taste

Directions:

1.  Preheat the oven to 350 degrees
2. Cut each zucchini in half the long way
3.  Gently spoon out the seeds in the middle to create a space for fillings
4. Fill the space with tomato sauce and cheese (or whatever toppings you choose!)
5.  On a lined and greased baking sheet, place the prepped zucchini halves and bake for 20 minutes until tender

2. Zucchini Noodle Pad Thai

If you don't already have a vegetti maker, a vegetable slicer will do the trick. This recipe simply proves that taste doesn't need to be sacrificed to healthify a dish. You'll feel a a lot better after a bowl of this versus that pad thai takeout.

Ingredients (serves 2):

•   2 whole eggs
•  ½ cup roasted peanuts, crushed
•  ½ tbsp. peanut oil (or oil of choice)
• 1 garlic clove, minced
•  1 tbsp chopped cilantro (and whole cilantro leaves to garnish)
• 2 medium zucchinis, spiralized or shaved
•  1 cup bean sprouts
• 4 oz mushrooms such as shiitaki, stems removed and halved

For the sauce:

• 2 tbsp fresh ginger, minced
• 3 tbsp almond or peanut butter
•  1 tablespoon chili-garlic sauce
• 1 tablespoon fish sauce
•  1 lime, juiced

Directions:

1. Using spiralizer or vegetable slicer, create long noodles out of zucchini
2. Fry eggs and set aside
3. Over medium heat, add the oil of choice and sauté on mushrooms, garlic, and bean sprouts
4. Add the rest of ingredients for the sauce and stir
5.  Add the zucchini noodles to the sauté pan and stir them around combining all ingredients
6. Add eggs, chopped peanuts, and whole cilantro leaves on top to garnish and serve hot

*Option to add tofu, shrimp, or chicken

3. Shaved Zucchini Salad

Light, refreshing, and perfect for your summer dinner parties. This salad takes no time to prepare and is guaranteed to impress your guests. You're welcome! 

Ingredients (serves 6):

• 2 lbs medium zucchini, peeled into ribbons using vegetable slicer
• ¼ cup pine nuts, toasted
•  ½ cup coarsely chopped basil
•  small wedge parmesan cheese, shaved into strips
• 1/4 cup of extra virgin olive oil 
• 2 tbsp fresh lime juice
• 1 tsp sea salt
• ½ tsp freshly ground black pepper
•  ¼ tsp dried crushed red pepper

Directions:

1.  Whisk oil, lemon juice, salt, pepper, red pepper into small bowl and blend. Set dressing aside
2. Using vegetable peeler, slice zucchini into ribbons working from top to bottom of each zucchini. Place ribbons in bowl
3. Add basil, pine nuts and dressing to bowl, toss to coat evenly
4. Garnish with parmesan strips

Sitting down with Sam Karl; Our Favorite Barry's Trainer and Attorney

Contrary to his instagram account, Sam Karl is more than just a pretty face and a set of washboard abs. A day in the life of this fitness junkie includes teaching two Barry’s Bootcamp classes plus a personal workout before 10:00 AM, heading to work for his real estate law firm (yes, he is an attorney), and then back to Barry’s to teach his evening addicts. How does he do it? By eating crazy amounts of healthy food, having a passion for fitness, and going to sleep by 10:30 PM. Needless to say, his ability to balance his workload and his workouts is both impressive and admirable. So we sat down with Sam to get the inside scoop on his six pack… 

How did you get involved with Barry’s?

I got into working out during my senior year of college. I used to get really bad migraines and tried everything to make them stop. I finally went to see a nutritionist who told me to stop eating certain foods that may trigger migraines, like dairy, mustard, and certain nuts. This finally worked! The frequency of my migraines significantly decreased. This sparked my initial interest in health. Then I began working out in conjunction with balancing a healthy diet. I saw my body change dramatically, very quickly.

When I was in law school I became friends with one of the main investors at Barry’s in Miami and they brought me in as a trainer. I was thrown in to the mix very fast and never looked back.

How do you balance your two careers?

The fact is, I’m more in love with fitness than I am with being an attorney. Because I work for myself, I’m able to lighten my attorney load and make more time for fitness. Fitness is a passion so it doesn’t feel like work.

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

Well I wake up at 5 AM and have a glass of water, first thing. I have to be at my first class by 5:45 so I eat breakfast quickly, usually 4-5 eggs, 3 with yolks and 2 egg whites. With the eggs I’ll either have 2 pieces of Ezekiel bread with peanut or almond butter or oatmeal. Oh and always coffee to get going.

I teach my first class at 6 AM, workout at 7:10, and teach again at 8:20. Depending on the day I’ll either go home to get work done or I’ll or go workout again.

At around 9:30 I have a protein shake made with pea protein, almond milk, blueberries, banana, strawberries, cinnamon, and sometimes a little scoop of almond butter.  At 10 AM I have a couple of pieces of chicken and a sweet potato.

At 12:30-1:00 I make another lunch with vegetables, a protein, and a sweet potato or quinoa.

At 3 PM I’ll have a snack like a Lara bar and another coffee. Then I’ll either do a second workout if I haven’t already. I go back to teach the 5:30 and 6:40 PM classes. Dinner is around 8:30, and I’ll have a combination of a protein, vegetable, and carb.

Over the past month or two I’ve gotten really into coconut ice cream with a scoop of peanut butter…I eat it by the scoop just one after another. I’m actually reverse dieting. I used to never eat any kind of sweets, but I’m letting myself have this in the evenings. I had to slowly reintroduce it into my diet though, starting with just one scoop and adding another. I’m in bed by 10:30-11.

Well that certainly puts our workout routine to shame. What is your health philosophy or approach?

I try to limit processed food. I tell my clients to stick to the produce aisles, don’t even enter the middle unless you need toiletries.

Are there any foods you would never touch?

Candy. Never eat it. Although I do have dark chocolate, but only if it’s above 70% cacao.

Any food you cant live without?

Peanut butter.

How often do you indulge and what do you indulge in?

Probably once a month. I’ll have sweet potato fries, hamburgers, and bread. I LOVE bread. 

Pump up song of the moment?

 MK Remix of Blessings by Big Sean, Drake, and Kanye West.

Do you have a motto you tell yourself or your clients?

Be better than you were yesterday.

Restaurant in Miami you’re loving?

Ice box. I get the wasabi-crusted salmon with quinoa. It comes with a pad Thai sauce that’s unbelievable.

Drink of choice?

Tequila on the rocks with lime, or any sort of spicy tequila drink with jalapeno.

What snacks do you currently have with you?  

Beef jerky, Lara bar, and fruit.

Do you ever take a day off from working out?

I take every Sunday off. I believe your body needs a break from routinely working out. Every three months I take a full week off. I find that my body fully recovers and I come back stronger. This is important to avoid plateauing. I also will change up my workouts. In addition to Barry’s, I also box, swim and take different types of classes. You can’t let your body get used to what you’re doing. My clients will vouch that every time you come to my class, you will get something different. I change up the timing, transitions, moves, and music. You can come to 15 classes in a row and you won’t get the same thing twice.

Jay Z vs Kanye?

Jay Z. I hate Kanye he’s a horrible person. He’s arrogant and annoying and makes dumb comments. (ouch).

Celebrity crush?

I have a new crush, Gabriella Wilde. I just saw her in that movie Endless Love and fell in love with her. I like girls who don’t feel like they need to wear makeup… I like the natural look. The type of girl I like needs to be able to chill in her sweatpants because with my 5 AM wake ups, I rarely go out.

We stalked your instagram account and cant help but notice no shortage of shirtless pics… elaborate?

Yea my nickname is “No Shirt Sam”. Honestly, people like my pictures with no shirt on!

….and we are certainly not complaining. If you are ever in the Miami area, be sure to take one of Sam’s classes at Barry’s Bootcamp. We guarantee he will make you sweat and he’ll take his shirt off… which is pretty much a winning combo. We'll warn you that his classes fill up fast, so be sure to book ahead of time! 

Eat Your SPF: How To Protect Your Skin Through Your Diet This Summer via Elite Daily

As nutrition experts, we are most frequently asked questions about food as it relates to the waistline. Don't get us wrong, we love talking about slimming foods! But we have to admit we get extra excited when we are asked about food as it relates to health, in terms of preventing disease or combating cell damage. 

Check out our piece on foods that help prevent against sun damage on elitedaily.com. 

That's right, there are certain foods that are particularly high in antioxidants and anti-inflammatory agents, which help to negate free radical damage, such as that caused by the sun. Be sure to check out which foods you want to make sure you're eating enough of this summer! 

Quinoa-Mexicana Salad

We're always in for Mexican food, but between the tacos, tortilla chips, and queso, it's fair to say that Mexican cuisine often comes with a price tag. And we're not talking money. That's why we've added a Mexican flare to your standard quinoa salad. This is a Tovita favorite because it combines a high-protein whole grain with fibrous fruits and veggies. Between the black beans and the quinoa, this dish can stand alone as a meal or make for a delicious side. Make a batch of this versatile recipe to have on hand for the busy week, or get creative and showcase it at your next dinner party stuffed in fresh crispy peppers. Promise, this one's a crowd pleaser.

Ingredients (serves ~6-8):

• 1 cup quinoa (any color of preference)
• 1 cup black beans
• 1 cup corn (optional: use Trader Joe's corn salsa)
• 1/2 large avocado, cubed
• 1/2 cup mango, diced 
• 1/2 cup grape tomatoes, halved
• 4 limes, sliced 

Directions: 

1. Prepare 1 cup dired quinoa over stove (1 cup dried quinoa + 2 cups water. Bring to boil. Once at boil, turn heat down to simmer. Place lid on top of pot and cook until water is evaporated). 
2. Once cooked, move quinoa into large bowl and set aside to cool. 
3. Add black beans, corn, avocado, mango, and tomatoes to quinoa. Mix evenly. 
4. Squeeze limes over salad and stir evenly (may use more or less as desired).
5. Place in refrigerator and allow salad to cool for at least 4 hours.​

DIY Coffee Scrub Face Mask

Tired of paying for expensive face masks and skin treatments? We feel you, which is why we're so excited to introduce Emily Van Raay, our beautiful friend and founder of Models for Wellness.  She is showing us how she gets her glowing skin using a few kitchen staples. Trust us, you will love how bright and soft your skin feels afterwards!

Ingredients (to make for 2):

• 1 cup ground coffee
• 1/2 cup honey
• 2 tbsp sea salt
• juice from 1 lemon
• 2 tablespoon apple cider vinegar (to apply after the mask)

Flourless Banana Pancakes

We all love a good short stack, but between the white flour, butter, and powdered sugar, we would be lying if we said we eat them feeling guilt-free. We believe that your diet shouldn't be about sacrifice, but instead should revolve around balance and moderation. In this case, we decided to modify one of our favorite breakfasts by swapping out the refined sugars and adding healthy ingredients. These flour-free, protein-packed, banana pancakes are a Tovita breakfast staple and will make you feel good about starting your day. 

Ingredients (serves 2)

• 2 bananas
• 4 eggs
• 1 tbsp vanilla extract
• 1 tsp cinnamon
• 1 tbsp chia or flax seeds
• 1 tbsp coconut oil for cooking
• 1 tbsp maple syrup
• Optional: blueberries to add to batter, coconut flakes to sprinkle on top

Directions:

1. Mix bananas, eggs, vanilla extract, chia seeds, and cinnamon in blender until batter-like consistency.

2. Heat pan on medium-low with coconut oil. Add handful of blueberries to batter.

3. Cook 2-3 pancakes at a time to avoid breaking. These are less dense than regular pancakes!

4. Drizzle maple syrup on top and sprinkle coconut flakes for decoration.

Mister Spoils: You Asked, We Answered

A few weeks ago we teamed up with Mister Spoils and held an "ask us anything" event for 24 hours. We received a nice mix of thoughtful questions and concerns about diet and health. Since many of you had similar questions, we decided to compile a list of the top 5 most frequently asked questions and share the answers with all of you. Don't worry, your questions remain anonymous. We wouldn't do that to you.

1.    Is the Paleo Diet good for me?

The Paleo Diet was developed on the premise that we should be eating the way our cavemen ancestors once ate. In our modern world, there are pros and cons to eating like a caveman.

The diet encourages tons of healthy foods, like vegetables, fruits, lean meats, nuts and seeds, and healthy fats. It also says unhealthy foods like refined sugars and processed foods are a no-go. We’re all for these recommendations. The downside is that it eliminates foods that we think are important for good health.  For instance, whole grains like quinoa, whole wheat, and brown rice are packed with fiber and nutrients. Studies have shown that the optimal source of fuel for our brains is carbohydrates, meaning it’s important to make healthy carb choices to maximize brain function. Legumes like lentils and garbanzo beans are also good sources of vegetarian protein and are packed with fiber, which helps to keep us feeling full and satiated.

Dairy is a bit more controversial. Many people are lactose intolerant to begin with, and other people may have adverse reactions to milk proteins. In these cases, we recommend avoiding dairy. On the contrary, some people tolerate dairy just fine. If this is the case for you, dairy can be a great way to get your protein and calcium fix, and foods like low fat Greek yogurt or cottage cheese make convenient on-the-go snacks.

 2.    What is the best food to eat after a workout?

The key to refueling after a workout is a balance of protein and carbohydrates. Protein helps your muscles recover from wear-and-tear and carbohydrates replenish your energy stores. We recommend having a snack or light meal (depending on time of day) 30-60 minutes after exercising. During this window muscles are most efficient at building protein.  Instead of buying protein powders, which are highly processed and isolate just one nutrient, we suggest getting your protein from natural sources that provide several benefits to your body. Great protein sources include lean meat, Greek yogurt, nuts, eggs, or other low fat diary. Nuts and dairy are post workout all stars because they provide both protein and carboyhydrates. Another Tovita tip: ditch the high electrolyte sports drinks. Unless you are performing a high intensity workout for over an hour, there is no reason for sugary sports drinks, so stick to water for hydration. Bananas are a great source of potassium and magnesium, which aid in muscle function and help to prevent cramping and soreness.

Some ideas?

• Banana with 1 tbsp natural peanut butter
• A protein packed smoothie with ½ cup almond milk, ½ cup Greek yogurt, ½ frozen banana, 1 tsp peanut butter
• Greek yogurt with 1 tbsp almonds
• Turkey and cheese roll ups (4 slices of turkey, 2 slices part skim cheese)
• Salad with grilled chicken or fish
•  ½ cup low fat cottage cheese with ½ cup berries and 1 tbsp hemp seeds
•  Can of light tuna mixed with 2 tbsp hummus and 1 serving of whole grain crackers

3.    I have a sweet tooth, but I’m not ready to give up sweets completely? What is a healthy substitute for dessert that won’t destroy my entire diet?

The Tovita philosophy is centered on balance and moderation. We don’t believe in completely eliminating foods that you enjoy. When you deprive ourself of the foods you crave, it eventually tends to backfire and can lead to unhealthy binge eating behavior. When it comes to that sweet tooth, there are ways you can make conscious indulgences that won’t “destroy your entire diet.” Firstly, we’re proponents of the 3-bite rule. Studies have shown that the first and last bites of a dessert are the most satisfying. So there you have it. Secondly, we say go for the dessert that confers some health benefits, like dark chocolate! You’ve probably heard this before, but the research is real. Studies have shown that dark chocolate is choc full of nutrients and antioxidants. The higher the percent cacao (aka the darker the chocolate), the less sugar it will have and the higher the nutrient content. If you’re a chocolate lover, we recommend ALOHA dark chocolate. Their chocolate bars are infused with combinations of fruits, greens, and nuts, which provide an additional antioxidant kick. Feel free to use our code “Tovita20” at checkout for a 20% discount on your order. You’re welcome.

4.    Is there any food that cures a hangover?

We wish! Unfortunately, there is no magic fruit or healing beverage that negates the pain of a hangover (if anyone finds one though, email us immediately). You can, however, take some of our tips to help you reduce the chances of being hung over after a night out.

1. Drink water in between each alcoholic beverage. You’ve probably heard this before, but there is good reason for it. Alcohol dehydrates your body, so do yourself a favor and replenish your cells!  
2. Notice how we said WATER versus Gatorade, or coconut water, or any other sugary drink. Yes, these beverages are loaded with electrolytes, but they’re also sources of added sugar to your diet. Sugar is inherently dehydrating and can exacerbate a hangover. Ultimately, these drinks just become extra sources of calories.
3. In conjunction with tip #2, avoid mixing your liquor with caloric mixers – AKA juice, soda, tonic water. Yes guys, tonic water is loaded with sugar and calories so don’t be fooled by its transparent appearance. Go for seltzer water with lemon or lime.  
4. Sleep. It’s not a food, but it’s worth mentioning. Not only do hangovers make you feel like there is a mini rock band practicing in your brain, but alcohol also disrupts your sleep cycle. This explains why you often wake up early regardless of whatever time you went to bed. Alcohol interferes with your REM sleep, so both quality and length are reduced.

For the time being, lots of water, sleep, and possibly some Advil remain your best remedies. 

 5.    Best ways to lower cholesterol?

Before we dive into cholesterol-lowering methods, we’re going to play doctor for a moment and give you some cholesterol 101.  Cholesterol is a fat-like substance found in cell walls, from your liver to your heart. You need cholesterol to perform bodily functions like producing hormones, vitamin D, and other substances. The good news is that your body is able to make all of the cholesterol that it needs to operate, so you don’t actually need to get it from your diet.

If there is too much cholesterol in your blood, it can build up and become trapped in arterial walls or can lead to the formation of blood clots. Both of these scenarios ultimately reduce blood flow and increase the risk for a heart attack. The important concept to understand is that having high cholesterol increases your risk for heart disease.

You cannot control certain risk factors like age, sex, and family history. However, there are things that you can control. First, let’s understand what these factors are and then we’ll discuss what you can do about them.

Factors that may raise cholesterol:

1. Saturated fat
2. Trans fats
3. Cholesterol
4. Being overweight
5. Physical inactivity

How to reduce cholesterol:

1.     Research seems to show that saturated fat raises cholesterol more than any of the other dietary risk factors. Saturated fat is usually solid at room and refrigerator temperatures and is found in foods from fatty cuts of animal meat, such as chicken with the skin, fatty meat, whole milk diary, and some vegetable oils. Focus on reducing the amount of saturated fat in your diet. Note: trans fats, which are found in hydrogenated foods, like margarine or fried foods, should also be avoided. However the Western diet tends to be higher in saturated fat than trans fats.

2.     Increase the soluble fiber in your diet. Soluble fiber reduces LDL cholesterol (bad cholesterol) because it dissolves into a gel-like substance in your intestines and blocks cholesterol from being reabsorbed into your blood stream. Food sources of soluble fiber include whole grains like oatmeal, oat bran or barley, the inside of fruits like bananas, peaches, apples, or berries, and beans or legumes, like kidneys beans, pinto beans, or lentils.

3.     Being overweight increases your LDL cholesterol (bad cholesterol) and lowers your HDL cholesterol (good cholesterol). It is also a risk factor for developing other cardiovascular complications and even some cancers. 

4.     Stay physically active. This doesn’t mean you need to run a marathon or take up bodybuilding. It really means that you should try to be moderately active for at least 30 minutes most days. You can even take a brisk walk – that counts too! 

Pop off July Fourth with these Coco-Cherry Popsicles

Popsicles take us back to our childhoods, when we had red juice dripping down our chins and blue tongues for days. We like the idea of a refreshing snack for Fourth of July, so we’ve added the Tovita touch to our grade school favorite by replacing the high fructose corn syrup and artificial colors with fresh ingredients. These coco-cherry popsicles are made simply from fresh (or frozen) fruit, Greek yogurt, and a touch of coconut flakes. These guys are a great go-to snack because they combine fiber, protein, and healthy fat - the perfect recipe to hold you over ‘till your evening BBQ.

Ingredients (serves 4):

~10-12 pitted cherries (fresh or frozen)

5 tablespoons nonfat Greek yogurt

¼ cup vanilla almond milk

4 teaspoons coconut flakes

1 tablespoon honey (optional)

Directions:

1. Add cherries to blender and puree with a touch of water for about 5 seconds.
2. Add 1 teaspoon of coconut flakes into each individual popsicle mold (found at most grocery stores). Then evenly distribute the pureed cherries to each popsicle mold.
3. Separately, blend Greek yogurt, almond milk, and optional honey for about 3 seconds.
4. Evenly distribute yogurt mixture into the Popsicle molds.
5. Allow popsicles to freeze for at least 5 hours. When ready to enjoy, run under cool water for about 30 seconds, or until the popsicle is easily removed from mold.

Talking Food, Restaurants, and Kanye with Gabe Stulman

When you think of West Village food, what restaurants come to mind? There’s a good chance you’re imagining Jeffrey’s Grocery or Joseph Leonard. Perhaps you’re thinking of cozy Fedora, or you’re picturing that burger from Bar Sardine. If we haven’t already nailed it, then we’ll guess you’re dreaming of that bucatini from Perla.

This morning we sat down with Gabe Stulman, the mastermind behind these five restaurants (plus Montmartre in Chelsea) to talk, food, restaurants, nutrition, and well… Kanye. Yes, we are nutritionists and no, these restaurants are not founded on the principles of health and #cleaneats. But if a healthy lifestyle isn’t about balance and moderation, then we would be missing out on the important things in life, like lobster spaghetti and caramelized cauliflower.

Gabe is graduate of UW-Madison, meaning he’s already #tovitaapproved. His welcome is warm and he makes us feel at home as we sit in the front corner of Jeffrey’s Grocery. He is a charismatic extrovert with a genuine demeanor. He is both humble and confident. We can tell he is not about to sugar coat anything (though salt is another story). We’re beginning to understand why Gabe Stulman has the Midas touch.

What would be your dream day of food?

There’s no single definition of a dream day of food. It changes constantly. What could be a dream day of food in December or January could be different in June or July. This answer should have an addendum: are we talking about just savory deliciousness or nutrition?

Let’s go with savory deliciousness…

If food has no calories, here is my answer: I love croissants. For breakfast I’d have me a croissant and baguette because I fucking love bread. And I’d have rich, salted, French butter. I’d lather it on by the tablespoon and I’d probably have extremely soft, silky scrambled eggs…and avocado… and a great cortado. Made by a great barista who knows how to warm milk; not too hot and not too foamy. So bread, soft scrambled eggs, avocado (preferably lightly fork-mashed with some red chili flakes, salt and pepper) and I think that’ll do it. That’s a good look.

For lunch, well, I love sandwiches. A delicious Cuban sandwich with great ham, pulled pork, pickles, cheese, mayonnaise, and Cuban bread with shoestring fries. Now that’s a winning program. 

It’s a good idea to start dinner luxuriously and lightly. Oysters, clams, king crab legs. If money is not an object, throw in caviar, because all of that stuff is just fantastic. I love well-cooked skate wing with a beautiful seared crisp exterior. The chef here (Jeffrey’s Grocery) prepares a great one with broccoli rabe vinaigrette, fingerling potatoes and a little bit of anchovies.

Which of your restaurants would be the best place for the following:

First date: Bar Sardine.

Dinner with the guys: Fedora.

People watching: It’s a toss up. In the spring and summer, Sardine, because of the big open windows. For the rest of the year, probably Joseph Leonard or Jeffrey’s are pretty money.

Did you always know you wanted to own restaurants?

No. I thought I wanted to be a teacher. When I was deciding where I wanted to go to college, I had three requirements. I wanted out of state, I wanted big, and I wanted a good history program. Madison (Wisconsin) wasn’t Virginia, it’s big, and it has a wonderful history program.

I ended up working in restaurants because I needed to pay for school. When I chose Wisconsin (University of), my parents told me that we had X amount of finite money for education. It was enough for four years if I chose to go to a state school, but not enough for even one year at an out of state school. I chose to go to Wisconsin, which in ’98 was $22,000 not counting room and board for out of state students. I blew all of my college tuition and then I had to take out a loan to finish bridging the gap.

When I lived in Ogg east, it was the final year that there was a smoking dorm. If you chose to live in a smoking dorm, you were sure to be surrounded by some cool people. It was basically saying “I want to party.” I made a bunch of friends freshman year and by sophomore year we all got a house on Main Street. I deferred my enrollment that year so I could work, but I still lived with all of my friends.

I re-enrolled the following year and become a resident, so I could pay in-state tuition. I started working at a restaurant as a line cook, then a bus boy, then a waiter, and eventually worked my way up to being a bartender. Being a bartender in Madison was like being a professional athlete – it was the ultimate cool. This is how I fell in love with the restaurant industry.

My tuition then became $3,500. For the three subsequent years that I was in school, I continued to bartend at night and I went to school during the day. Bartending was like social currency. It was fun, cool, paid my tuition and my rent, and introduced me to a world of people. It was also great for my friends because my boys could come in and drink for free. Bartending allowed me to travel the world in tips. I went to Europe, South America, and Tokyo. I was able to do all of that and always come back to my job.

I think when I was a junior, I thought, “I don’t need this degree. I don’t want to be a teacher. I want to do this for a living.” My mother begged me to finish school and told me it would help me get an SBA loan. I’m happy I have my degree, but it did not help me get an SBA loan. So, by the time I was twenty, I knew that this is what I wanted to do.

What were you going for when you opened your first restaurant, Joseph Leonard?

I was going for a great neighborhood spot. JL was conceived through everything that inspired me in New York and around the world. I wanted a place that could be your all day, everyday place, which to me, means that it needs to be free of pretention. It can’t be too formal and it can’t be too casual – often that can veer toward fast food, and that’s not the type of place you want to hang at. All in all, I was going for a great American bistro.

What is something in all of your restaurants that has “Gabe Stulman” written all over it?

At night, the music. There’s a lot of hip-hop playing, and that’s something that I like. Another thing, my staff doesn’t wear uniforms.

We can always count on Jeffrey’s and Joseph Leonard for some Jay Z or Kanye. Who chooses the music?

Everyone. Everyone gets to play their own music. There are just some guidelines. Certain music I just don’t think is good to eat food to. Techno, house music, jungle, heavy metal, ACDC – it’s all good music, I just don’t think I would eat halibut to it.

I love me some Nina Simone, I love me some Miles Davis, but I do not think it has a place in the restaurant after 5 pm. I love hip-hop, but we better not play Rick Ross or 2 Live Crew. I’m okay with curse words, but I’m not okay with nasty, filthy lyrics. If your vocabulary only consists of four letter words describing what you pretend to do to girls, I’m not into it. I mean, let’s be real, you didn’t have sex with 8 girls before your show. You just didn’t.

Jay Z or Kanye?

Kanye. It’s a controversial answer, but it is a fact that Kanye is the better all around artist because he has the ability to produce his own songs and rap to them. Kanye is responsible for a lot of Jay Z’s hits. Kanye has produced many of Jay’s number one singles. It is without any argument that Kanye West has launched and exploded peoples’ careers. For instance, Alicia keys. Her first Grammy “I don’t know your name.” Kanye West produced that. John Legend’s first album was entirely produced by Kanye. Lupe Fiasco, Kid Cudi, Nicki Minaj - she wasn’t on anybody’s shit ‘till she was on Kanye’s album. Bon Iver got put on Kanye and now he’s got millions of fans. Mr. Hudson – same deal. He was a little known artist in the UK, and then got featured on Kanye. The Clipse, same thing. Did Madonna ask Jay Z to produce a track… or did she ask Kanye? Did Pharrell ask Jay Z to produce a track… or did he ask Kanye?  It’s just quantitative at this point.

You're hosting dinner at one of your restaurants. Who are you inviting dead or alive? Where are you taking them?

My wife, Lebron James, Wes Anderson, Mos Def, Rene Magritte and Muhammad Ali. I’d do it at home.

You have the coolest staff. What's a go-to interview question for new hires? 

“Why are you leaving the place that you are at?” That’s a very important question and it offers a lot of insight to the character of a person. If they talk shit or they don’t have an articulate answer, it’s not a good quality. There are really a lot of silent indicators that are telling. For example, punctuality. It will amaze you how many people show up late to an interview. If you can’t be on time when you’re trying to get the job, what kind of impression does that make? You can fill in your own answer.

Food motto to live by?

Under promise, over deliver. It’s more of a service motto.

One ingredient you can’t live without?

Salt.

Any food you won’t touch?

Nettles. It’s a leafy green that I’m allergic to.

What's the best advice anyone has ever given you?

My Uncle Claude told me to never ask a girl about her past relationships because you have nothing to gain through that knowledge. If you go digging through the dumpster, don’t be surprised if you find trash. If you ask a girl how many guys she’s been in love with and she says you’re the only one, you won’t believe her. If she says twenty guys, you wont like the answer. It shouldn’t matter. All that matters is that you love each other. 

If your son wanted to enter the restaurant business, what advice would you give him? 

My advice would be two-part. First, make fucking decisions. Second, be comfortable with failing. It’s part of the process. Don’t be scared to make decisions even if you are alone. Persevere.

What’s the first thing you notice when you walk into a restaurant that’s not your own?

There’s not one thing. I digest 100 things at once. Lighting, music, design. I process that before the doors open. Next, the greeting. I notice the warmth and kindness of the place.

Is nutrition something that you consider when developing a menu?

Yes. It doesn’t guide or drive the ethos of a dish, though I don’t want to create a menu that’s all foie gras and maple syrup and short ribs. I’m not passionate about eating raw or vegan. I know there are ways that our menu could be healthier, but I like butter and I like salt… like, to the level of buoyancy. I think it’s important to have a balanced set of options.

What’s the hottest food trend right now?

Everybody’s trying to build the next Shake Shack. Everyone is trying to do what’s called “fast casual.” There are a lot of people chasing an IPO.

Another thing: everybody now wants to create vegetable-focused menus. And come up with some bullshit reason as to why they want to do it. Let’s be real, the concern isn’t really sustainability, but vegetables are popular right now. It’s true that dining habits are adjusting and people are becoming more aware of food choices. The reality is that if you don’t (add more vegetables) you will lose diners.

What NYC restaurants do you love right now? 

Reynard in the Wythe hotel. Andrew Tarlow is a good friend of mine and has a fantastic restaurant. Will Guidara, the guy behind the NoMad and Eleven Madison Park, he knows hospitality and has amazing food. I also love Marta. Danny Meyer, Nick Anderer and Terry Coughlin crush it.

As new kids on the block, any advice you can leave us with?

I would tell you the same thing that I would tell my son. Also, find out what your purpose is. Why you are doing something is different than what you are doing. Once you figure out your purpose, you need to have a combination of conviction toward your purpose, and malleability to modify things, to an extent. For instance, I could probably open a taco joint right now, and it might be pretty successful. But I don’t want to open a taco joint. There’s a thin line between curbing your purpose toward something that will be successful and not letting it get so far away that you will have no ties to its meaning. 

Asian Sesame Tofu "Croutons"

We all love a good Asian style salad but between the fried wonton strips and the heavy peanut dressing, we succumb to the black hole of hidden calories and saturated fat. That's why we've put the Tovita touch on one of our favorite meals. These versatile tofu-croutons are the healthy crunch factor your salad needs.

Ingredients

• 1 block of extra firm tofu, drained and sliced into ¾ inch cubes
• 2 tablespoons Bragg’s Liquid Aminos (or low sodium soy or tamari sauce)
• 1 tablespoon sesame seeds 
• ¼ cup halved cashews (optional)

Directions

1. Preheat oven to 400 degrees F
2. Cover a baking sheet with aluminum foil or spray with oil to prevent sticking
3. In a bowl, toss the cubed tofu, sesame seeds, and cashews in the sauce
4. Bake for about 30 minutes, or until tofu becomes crunchy and crouton-like

Add to Asian style Salad pictured with:

• 4 cups baby kale and spinach
•  1 bell pepper, chopped 
•  1 Cucumber, chopped
• 1/4 cup Red onion, chopped
•  2 stalks celery, sliced
•  2 Tablespoons sesame ginger dressing (we like Annie's Organic Sesame Ginger)

(serves 2)

*Option to add avocado, broccoli, cabbage, mushrooms, or your favorite veggies. Get creative!

Other ideas:

• Add to zucchini noodle pad thai
• Asian style stir fry with brown rice, quinoa, cauliflower “rice”, or buckwheat noodles

Pesto Turkey Burgers: Get Dad Grilling on Father's Day

We gave you muffins for Mother's Day, but Dad will probably be more excited about a burger. This Sunday, impress your family with these 100% Tovita-approved turkey burgers. They are full of flavor, easy to prepare, and will give your dad a good reason to get behind the grill. 

Pesto Turkey Burgers

Makes: 3-4 patties

Ingredients:

• 1 lb organic ground turkey
• 2 tbsp basil pesto
• 1 tbsp shredded parmesan
• 1 clove garlic, minced
• 1 pinch salt
• freshly ground black pepper to taste

Directions

1. In a large bowl, combine all ingredients

2. Form 3-4 patties and grill on a hot grill or grill pan for 10-13 mins, turning once

3. Serve over salad or on sprouted bread

Pictured are sides of grilled veggies and sautéed fiddle head ferns (the new brussels sprout in our opinion)

Happy Father's Day to all the amazing dads out there :)

Power of Probiotics

What are Probiotics?

Probiotics are beneficial bacteria that live in your intestines. There are over 500 types of probiotics, but their general function is to aid in digestion, boost your immune system, and prevent toxins and harmful bacteria from proliferating. Increased species diversity increases the efficiency and productivity of your digestive system, making you less susceptible to external stressors. Think about it simply, when probiotics are abundant in your colon, there is less room for harmful bacteria.  

Increasing your gut biodiversity results in easier digestion, reducing those less glamorous symptoms like gas, bloating, diarrhea and constipation. Probiotics are also essential for making some B vitamins, vitamin K, folate, and short-chain fatty acids. Short chain fatty acids  are a source of energy and may help prevent health complications including gastrointestinal disorders, cardiovascular disease by reducing synthesis of cholesterol in the liver, and colon cancer by preventing abnormal cells from growing. There is new research surrounding the gut-brain connection that suggests a healthy gut could possibly alleviate mood swings and anxiety. Have we won you over yet?

In the nutrition world, the relationship between probiotics and obesity is a hot topic. There are two categories of probiotics. The firmicute category is very efficient at extracting energy from food, while the bacteroidetes are not. Researchers are focused on figuring out if an imbalance of the two categories is a cause or consequence of obesity. One study found that after just 10 days on a "Western diet" of processed, high sugar, high fat foods, participants had significantly decreased their intestinal probiotic diversity.

Aside from consuming a diet with highly processed foods, frequently taking antibiotics kills off your good bacteria along with the bad. It can take up to two years to replace the beneficial bacteria killed from just one round of antibiotics. You might want to think more carefully before you take your next Z-pack… or at least be sure to take a probiotic supplement with it. 

Probiotics are "fed" by prebiotics, a special form of dietary fiber found in many fruits and vegetables. Your body is unable to digest these fibers so they instead act as a “fertilizer” for probiotics in the gut. Sources of prebiotics include the skin of apples, bananas, onions and garlic, bananas, Jerusalem artichokes, chicory root and beans. 

Where to find probiotics?

Yogurt and Kefir: the probiotics in yogurt or kefir are easier to digest for those of you who are lactose intolerant, versus probiotics found in cheese or milk. Yes, these are all sources of dairy, however, yogurt and kefir naturally contain bacteria that help you digest lactose. Make sure to look for yogurts that have "live and active cultures" on the label because many yogurts are pasteurized and have lost much of their probiotic count. Non-dairy yogurts made of coconuts, rice, almonds, or soy may have added probiotics for those who have trouble digesting dairy.

Fermented foods: kimchi, miso, tempeh, tamari, fermented cabbage (sauerkraut) and cucumbers (pickles) are an amazing source of probiotics. The fermentation process transforms sugar and carbohydrates into probiotics.

Kombucha: this fizzy fermented tea combines over 50 kinds of microorganisms, digestive enzymes, amino acids and vitamins which, ease digestion and help the liver detox

If the foods listed above seem a little funky for you, you may want to try a supplement. Many probiotic supplements are killed by stomach acids before they reach the intestines, so look for one that has "controlled-release technology" or "beadlet technology" which can survive stomach acid and do not need to be refrigerated. Many doctors recommend a VSL#3 probiotic supplement, which is a cocktail of several strands of probiotics. If you have a specific GI issue, talk to your gastroenterologist before investing in supplements. 

Take daily for at least 2 weeks and let us know if you feel a difference!