#TovitaNoFilter: Week Two

We're back for week two of #TovitaNoFilter to share our second round of tips for natural beauty from the inside out. Today we’re talking green tea and colorful fruit. Not only are they beauty foods, but they’re also immune boosting (helloooo cold season).

1. Hydrate with green tea or matcha tea. Green tea is a powerful antioxidant that helps scavenge otherwise harmful free radicals roaming around your body. Green tea helps to protect your skin from sun damage by working alongside your SPF to disable free radicals, while the SPF blocks UV rays.

One component of green tea, a catechin called "5-alpha-reductase" can even help with hair loss by inhibiting the effect of a hormone that induces hair loss. Green tea is now a popular component of natural skincare products as it is found to inhibit enzymes that contribute to degradation of skin.

Matcha is a type of green tea leaf that is concentrated into a powder so that you reap 100% of the benefits, rather than just what is steeped through the tea bag. We highly recommend PANATEA matcha powders to make at home, as many of the matcha powders sold in coffee shops are loaded with added sugars!

2. Skip the sweets with added sugar. Here’s a quick science lesson. When sugar enters your bloodstream, it attaches to proteins to form new molecules called advanced glycation end products (appropriately known as AGE’s). As these accumulate, they damage the proteins surrounding them. Some of the most vulnerable to AGE’s are the proteins collagen and elastin, which keep your skin elastic and young looking. When damaged, skin loses its ability to bounce back, it often leads to unwanted wrinkles. You might want to think twice before you break into that candy cabinet. 

AGE’s also damage antioxidants (yes, the one's you've received from all of the fruits and veggies you've been nourishing your body with) leaving you more susceptible to sun damage. Stick to fruit’s natural sweetness and be cautious of hidden sugars in processed foods.

Tovita tip: One of our favorite naturally sweet desserts are popsicles by EatPops. Though these pops serve as sweet treats, they’re essentially simply frozen juices. No sugar added, no preservatives, no catch.

3. Speaking of fruit, make it your goal to consume at least  two servings of colorful fruit per day. Tropical fruits contain vitamin C, which acts as an antioxidant and helps your body produce collagen.

Fun fact? An enzyme in papaya called papain can help reduce skin blemishes and remove dead skin cells when used topically. Papaya DIY face mask anyone?

Stay tuned, we have more natural beauty tips coming your way! Remember to share your natural beauty routines or makeup-free glowing faces using #TovitaNoFilter

 

#TovitaNoFilter: January is about beauty from the inside out

Since the new year is about new beginnings, we’ve decided to devote January to eating clean by focusing our diets on foods that are not only inherently waistline friendly, but that also help our skin look fresh and radiant. Factors like stress and eating unhealthy foods can lead to breakouts and even premature aging - AKA the last thing we want. This month we will provide weekly health tips for easy ways to eat clean and maintain a healthy lifestyle. 

In the last week of the month we will prove our success by posting photos with absolutely #nofilter and no make up! Not even bronzer. We’re confident that the foods and beverages we eat and drink will give us that natural glow that we normally rely on beauty products for. We hope you join us and show off  the ways in which you’re incorporating our Tovita tips with the hashtag #TovitaNoFilter. Don’t forget to show us your natural glow at the end of the month with #TovitaNoFilter. Here we go…

Week 1:

1. Hydrate. Make sure you’re drinking at least 64 oz of water (2 big water bottles). 

Try starting your day with warm water and fresh squeezed lemon. Lemons are a good source of vitamin C, which supports immune function and plays a major role in collagen production. Collagen is what helps keep our skin maintain elasticity, aka keeps us wrinkle free! Along with hydration, this combo wakes up the digestive tract to boost metabolism.

2. Get your greens! Aim for at least 3 servings of greens each day. Whether it’s the spinach in your omelet, the kale in your salad, or that side of Brussel’s sprouts, make room for these guys on your plate. Remember, 1 cup of raw veggies is equivalent to 1 serving.

Green veggies are also high in vitamin C, meaning they contribute to the collagen formation process. Beyond this, they are good sources of beta-carotene, an antioxidant that provides a natural defense against the sun's harmful rays. 

3. Do an activity that relaxes you 3 times this week. Whether it’s your favorite yoga class, an evening bubble bath, or mid-work meditation, make some time in your day for yourself!

Yes, we're telling you to be selfish because your body isn't the only thing that deserves first class treatment. Give your mind a break from the chaos of the day by doing something for you.  

Tovita Talks: Avocados (Up on WeWoreWhat Lifestyle Section!)

Avocados have managed to hold their place at the top of the trendiest foods list for quite some time now. They have finagled their way into every recipe, from the traditional salad, to the over-instagrammed avocado toast (guilty), to even that morning smoothie. There’s a good reason these fruits have remained the talk of the culinary town, and it’s not just because they’re Danielle’s favorite food. Today we’re going to discuss the ins and the outs of the avocado, because if you’re already on the avo-bandwagon, you should know why.

Click here for the abridged version of this article on WeWoreWhat Lifestyle section! 

You may have heard that these guys are a good source of healthy fats. But what does that really mean? It means they’re made up of predominantly monounsaturated fats, which have heart-healthy properties like the ability to improve LDL-cholesterol levels (the bad kind) and reduce oxidative stress. What’s even more unique is that some of the types of fats that make up the avocado (we won’t bore you with the names) have anti-inflammatory properties. In the past fats have gotten a bad rep because of the common misconception that all fats are pro-inflammatory. While this is true for certain types, like those found in fried or processed foods, it is quite the opposite in the case of the avocado.

Another fun fact is that the healthy fats found in avocados help to increase the absorption of carotenoids - a class of antioxidants often found in orange and yellow colored produce, ie. sweet potatoes, carrots, peppers, etc. So there’s your justification for topping your salads with avocado. You’re welcome.

Just because we’ve belabored the point that avocados are a good source of healthy fats doesn’t give you the green light eat them all day long. The average avocado has about 30 grams of fat, meaning no matter how you slice it, we’re talking lots of calories. Even though it’s tempting to add it on.. literally everything.. be mindful of how much you are eating in a sitting. We recommend keeping it to ¼ of an avocado.

There are still more benefits this fruit has to offer. They’re a good source of most B vitamins,  vitamins K, C, E, fiber, potassium, and copper. Not to mention they provide a ton of phytonutrients, which contribute to their antioxidant properties. Remember, antioxidants act as our bodies “clean up crew” by scavenging dangerous free radicals that can otherwise lead to deleterious health effects. No thanks!

They call the avocado “nature’s butter” for good reason. Whether you’re using it as a spread for the classic avocado toast or you’re eating on the side with your omelet, you can’t go wrong. If you’re looking for a fun new way to incorporate avocados at your next brunch party, we’ve got you covered with the “taco bar method.” On whole grain bread or wheat crackers, serve a platter of plain, blank, avocado toasts. Then, as a taco bar would offer, set up bowls of different toppings and let your guests make their own avo-toasts. Topping ideas include: feta cheese, sliced hard boiled eggs, scrambled eggs, red pepper flakes, hot sauce, tomatoes, mangos, black beans, or any vegetables. Your guests will have fun creating different combinations, and who knows, you may discover the next big avo-hit!

Interview with Marian Cheng, Co-founder of Mimi Cheng's Dumplings

Anyone who knows Molly knows that dumplings are her favorite food. So when she heard of a new dumpling spot that offers boiled dumplings using organic, healthy ingredients like shiitake mushrooms and kale, she ran right over.

We had a blast sitting down with Marian Cheng over her famous “Mimi Cheng” and “Mighty Veggie” dumplings to hear what inspired her and her sister, Hannah, to open a restaurant using their mom’s secret recipes.

Tell us the story behind Mimi Cheng’s.

When my sister Hannah and I moved to NYC, we were hunting for dumplings that tasted as good and wholesome as our Mom’s. She would use organic meat and vegetables directly from her vegetable garden. After an unsuccessful search, the only conclusion was to make them ourselves.

As for Mimi’s Secret Sauce (made by their mom), her killer dumpling sauce was coined “secret sauce” as she never told us the recipe up until a year before we were serious about opening our restaurant. It was her way of getting us home during college breaks. Thankfully we had her with us the summer we opened and got her stamp of approval. We teased Mimi saying it was her summer internship.

How is it working with your sister?

It’s awesome. There’s no skirting around issues, we understand each other and know each other’s strengths. We actually also live together, but it’s a rarity to see each other at home because of our schedules.

What is your ideal day of food?

As soon as I wake up, guzzle lemon with water, then make a MASSIVE matcha latte with Panatea matcha and almond milk. I’m obsessed. Breakfast from Two Hands, lunch would be two parts: a salad from Sweetgreen and a square pepperoni slice from Prince Street Pizza. As for dinner, I’ve been really loving Babu Ji for Indian. Of course, I'd make room for dumplings at some point in the day!

Which is your favorite dumpling?

My favorite is the half chicken, half veggie order. And, I’m always a fan of the specials.

Did you consider nutrition when you developed the menu?

Definitely. Traditional Chinese dumplings are pork (and who knows where the meat is from), but we pride ourselves on using local and sustainable meats. Our namesake dumpling is the chicken one, which we chose because it’s a healthier and leaner meat. Also, we grew up eating so many vegetables from our mom’s garden, so it was natural to incorporate a vegetable dumpling that has a lot of different, vibrant vegetables. We call our veggie dumpling the “other green juice”.

How would you say Mimi Cheng’s stands apart from all the other dumpling places popping up?

Good and positive vibes along with food made with lots of love and quality ingredients. Our dumplings are made fresh everyday.

We wanted to create a welcoming place, which is why we have a communal table and our décor is sunny and bright (plus we love the beach). We’re all about community. There’s something fun about sharing dumplings at a communal table. I actually once saw two strangers at the communal table chatting and ended up swapping dumplings to try more flavors! It was cute to see.

Favorite restaurant right now?

Hard one! I can’t pick just one. ABC Kitchen is always a staple; others are Kiki’s, Dimes, Upstate, Babu Ji, and Mission Chinese (their bread service is next level) among others.

Ingredient you cant live without?

Lemon juice and avocado

Food you won’t touch?  

Pate  

What is the best advice anyone ever gave to you when you were starting your own business?

To take as many pictures and write in a journal. It is so nice to reflect on the details of our journey opening up the restaurant because it was such a whirlwind while it was all happening.

Another great piece of advice is if you want to open your own restaurant, go work at a place similar so you really know the ins and outs.

How do you stay healthy?

I love being active. I frequent Barry’s Bootcamp, Kore Method, and Yoga Vida. I’m on Classpass, so it enables me to try different studios all the time and mix up my routines.

Healthy Holiday Gift Guide

This holiday season, we teamed up with Marisa Hochberg, founder of MJH Wellness to bring you the ultimate healthy holiday gift guide. Since we already agree that there is no better gift than the gift of health, we’re here to give you some healthy holiday shopping hints. Whether for you health manifests in a food product, a provocative read, or in a new set of workout gear to help you reach your 2016 fitness goals, we have conjured up a list that both the health nut and the nutrition newbie can work with.

1. PANATEA ceremonial grade matcha gift set

PANATEA is one of our favorite matcha brands! They source their high quality matcha from the tea fields of Japan. One of the reasons we’re proponents of the matcha movement is because of the sheer antioxidant capacity of the tea. Remember, antioxidants act as our body’s “clean up crew” by protecting us from free radical damage, which can otherwise lead to tissue damage and even aging. As opposed to conventional steeped green tea, drinking matcha allows you to consume 100% of the nutrients.

Holiday gift sets include their ceremonial grade matcha, custom measuring scoop, glass siping bowl, and bamboo whisk. Use the code “HealthyHoliday10” at checkout for a 10% discount.

2. Tovita Nutrition package

How many times have we told ourselves, “I’ll start on Monday?” Whether you’ve been meaning to lose those extra holiday pounds or you need some guidance when it comes to eating clean, there’s no longer a reason to put your health on hold! 

3. Massage at Equinox

While we all need a little “me time” to relax and unwind during the holiday season, too often we push that aside to take care of others. Gifting a massage at Equinox will give your loved ones a perfect excuse to treat themselves guilt-free. The Equinox spa offers something for everyone- from pre-natal to sports massages, your loved ones can personalize their relaxation experience.

4.  Rowley Fitness

Fashionable fitness lines are pretty much de rigueur these days, but they're still not the kind of couture that gets people buzzing during Fashion Week. Unless, of course, the line comes from an A-list designer like Cynthia Rowley. She’s not simply hopping on the fashion-meets-fitness bandwagon, though: Rowley, an avid surfer, has been designing wetsuits for years. This season, she decided to go all out.

The line adds a distinctly designer twist to workout gear, like metallic-embellished shorts and tanks, zebra-print wetsuits, slouchy track pants and zipper-accented backpacks. If your friends or family have fitness goals for 2016, give them a jumpstart to the gym with active wear they’ll want to show off.

5. 20 Pounds Younger by  Michele Promaulayko

We all know the feeling of wanting to press the restart button come New Years. Keep your loved ones from painful attempts at cleanses and detoxes, and use these books as a guide. Michele Promaulako from Yahoo Health has collected the advice and tips from top experts in nutrition, fitness, and anti-aging to answer all of our pressing questions in her book "20 Pounds Younger".

5. Treehouse retreats

Treehouse retreats are the ultimate girls wellness weekend that will give your girlfriends something to look forward to when the winter seems unbearable. Treehouse retreats occur each summer in the Hamptons and offer an intimate, women only weekend with a maximum of 6 guests. You and your best friends can stay in the cozy accommodations with New York’s best fitness instructors and foodies. Retreats are tailored for each group to create the perfect getaway. If a day of nourishing and healthy meals followed by yoga, paddleboarding, surfing and tennis sound right up your alley, the Treehouse retreats are definitely worth looking into.

6. The spiralizer with the Inspiralized Cookbook

We admit it, we are spiralizing addicts. Zucchini noodles, carrot and beet ribbons on salads, or baked sweet potato shoestring fries are all weekly staples thanks to our handy spiralizer. This is perfect for those friends who like to get creative in the kitchen, without spending tons of time or money. Pair the kitchen toy with the Inspiralized Cookbook to offer some recipe inspiration!

7. Swell water bottles

Help save the world by gifting a Swell water bottle, beautifully crafted out of non-toxic stainless steel.  In the US alone, 50 million plastic bottles are dumped in landfill sites each year, and over 200 billion globally.  Swell water bottles replace those plastic bottles while looking sleek and  keeping drinks cold for 24 hours or hot for 12. Swell also gives back to those in need by donating to UNICEF to help provide clean water to the world’s most vulnerable children. Now there’s a gift you can feel good about.

8. Lifeway Kefir holiday flavors

We couldn’t be more excited about Lifeway’s Kefir holiday flavors, Cranberry Creme Brulee, Eggnog, and pumpkin spice. Rather than bringing a bottle of wine to your next holiday party, surprise your guests with a bottle (or two!) of your favorite kefir smoothie! Aside from being rich in protein, calcium, and vitamin D, Lifeway’s kefir is a good source of probiotics, which are those beneficial microorganisms found in your digestive tract that help to boost immunity and support digestion. Let’s face it, we could all use a little immunity boost during the cold holiday season!

9. Jax Coco Global

Launched in Hong Kong in 2012 by Jane Gottschalk & partners, Jax Coco is known globally for producing the highest-quality coconut products, including the world's first premium glass-bottled coconut water.

Inspired by the crisp coconut water that it champions, Jax Coco offers Pure Coconut Water, Flavoured Coconut Water, Jax Kidz, Extra Virgin Centrifuged Coconut Oil, Jax Coco Toasted Coconut Chips and now, Jax Coco EVCCO Snaps. With the cold weather creeping in this holiday season, the it is extra important to keep skin moisturized and to stay hydrated and we can’t think of a better way to do this than with Jax Coco products! The luxe packaging makes for the perfect gift and decor in homes and bathrooms this holiday season and beyond!

Celebrity fans include Stella McCartney, Sienna Miller, Elton John, Cara Delevigne, Elizabeth Hurley and Matthew Williamson

10. Tata Harper Daily Essentials Kit

There is good reason Tata harper has gained popularity among celebrities and beauty experts. Her products are 100% natural and nontoxic. The formulas use the most advanced natural skincare technology to bring the most effective products on the market. If you’re not sold already, Tata’s products are completely environmentally sustainable;  they buy renewable energy from the state of VT to run their facilities and use recycled glass and paper to cut down on their carbon footprint.

11. Subscription to Daily Burn

We all know the benefits of exercise, but finding the time and money to spend on a gym membership can be obstacles for many. Daily burn is a no-excuse, accessible way to workout. All you need is an internet connection. For $12.95 per month, your loved ones will have access to all a large variety of workout videos led by expert trainers plus access to an interactive workout community.

12. "It Was Me All Along" by Andie Mitchell

This amazing memoir is perfect for those on your list looking for inspiration to become healthier. The New York Time’s best-selling author, Andie Mitchell recalls an honest account of her struggles with binging, obesity and the traumatic childhood that led her to seek solace in food. A definite must gift for anyone on your list looking for inspiration and a remarkable story during the holiday season. Stay tuned for Andie’s highly anticipated cookbook, "Eating in the Middle" coming out on March 29th.

13. "They All Fall Down" By Anna Kohanski Mason

Anna Kohanski Mason is a former bond trader turned leading force in the health and wellness space. After leaving the corporate world of Wall Street, Anna co-founded BurnThis, one of the leading apps for fitness. Through BurnThis, Anna established herself as a maven in the health and wellness space. Anna’s new book is perfect for the family member or friend who might work in the corporate world but whose passion lies in leading a healthy lifestyle.

Pumpkin Overnight Oats

Turns out we all face the same morning dilemma: how to beat the rush to work and squeeze in a moment for breakfast. One of the reasons we're still riding the overnight oats bandwagon is that it solves exactly this conundrum. When you plan your breakfast the night before, you eliminate that early morning breakfast bind. Now, pumpkin season isn't quite over yet so we're milking it for all that it's worth. This pumpkin overnight oats recipe combines fiber and protein to help you feel satisfied until lunch. Not to mention anything in a Mason jar makes for a perfect on-the-go solution. 

Ingredients (serves 1):

1. 1 medium frozen banana
2. 2/3 cup organic pumpkin puree
3. 1/4 cup soy milk
4. 2 tablespoons plain Greek yogurt
5. 1 tablespoon chia seeds
6. 1/4 cup rolled oats 
7. 1 teaspoon vanilla extract
8. 1 teaspoon Trader Joe's pumpkin spice blend 

Directions:

1. Combine frozen banana, pumpkin puree, soy milk, yogurt, vanilla extract, and spices in a blender. Power on high until ingredients are well blended. 
2. Pour dry rolled oats into Mason jar. 
3. Add blended pumpkin-banana mix into Mason jar. 
4. Add chia seeds into Mason Jar.
5. Mix contents with a spoon until oats, puree, and chia seeds appear evenly distributed. Close jar and place in refrigerator overnight. 

CooCoo for Coconut Oil

These days, coconut oil is as much of a household staple as peanut butter (or is that just among us health freaks)? Though there are good reasons why coconut oil is awarded the title "world's friendliest fat," we still understand why some people have been hesitant about jumping on the bandwagon. It is a saturated fat after all, and we have been taught to avoid those at all costs. It's also energy dense, about 117 calories per tablespoon. So why are we singing coconut oil's praises? 

Coconut oil is a saturated fat, indeed. However, it is a plant source meaning it does not have any link to increased risk for heart disease or raising cholesterol. In fact, lauric acid, a medium chain triglyceride (MCT) in coconut oil, has been shown to increase HDL (the good cholesterol), improving overall cholesterol ratios.

These MCT's you may have heard about are miracle fats. They are metabolized differently than long chain fatty acids, which are found in most fat sources. They are sent directly from the digestive tract to the liver, where they are either used immediately for energy or converted into ketone bodies, an energy source for the heart and brain during fasting or low carbohydrate intake. Long-chain fatty acids on the other hand are more likely to be stored. The MCT's have been shown to boost metabolism and help break down stored fats. 

We also love the fact that coconut oil has several beauty uses. Aside from its culinary purpose, it can also be used as skin lotion, lip balm, eye-makeup remover, to prevent stretch marks during pregnancy, as a frizz-fighter, or hair mask! Our personal recommendation? Saturate (no pun intended) your hair in about a teaspoon of oil and let it sit overnight. Wash it out in the morning with shampoo. We just saved you the cost of your next deep conditioning treatment, you're welcome. We bet a tub of coconut oil could replace a lot of those products you have taking over your bathroom cabinet!

Remember, coconut oil is high in calories and fat, so while there are many health benefits, we do not recommend consuming more than a tablespoon per day. 

Tovita Inspired Cocktail Recipes Created by Absolut Elyx

Here's the truth: We all enjoy a cocktail (or two), especially around the holidays. So let's cut to the chase and discuss how to do it without sugary sodas and syrups. We had some fun with our friends at Absolut Elyx by challenging them to incorporate a list of our favorite superfoods in their cocktails.  We have to say, we are very impressed with what they came up with! After having our friends taste test and vote, the Citrea cocktail was the winner. You will have to try and tell us which is your favorite!

We are not by any means implying that the following cocktails are healthy, or that they have any magical anti-hangover properties. We are just having some fun and taking taking alcohol off of the "things nutritionist don't talk about" list. These are also great cocktail ideas for any holiday parties you may be hosting this season!

Virdiris

Matcha powder is made from the green tea leaf. By creating a powder, you are able to consume 100% of the antioxidants and benefits from the leaf, rather than just what is steeped outside of the teabag. 

• 2 oz Elyx
• 1 oz PANATEA Matcha-infused Plymouth
• .5 oz Cocoa nib-infused Lillet Blanc
• Garnish: Lemon oil
• Served up in a cocktail coupe

Citrea

We are BEEyond in love with Manuka honey.  It is produced by bees in New Zealand and has anti-bacterial, antibiotic, and anti-inflammation properties. Manuka honey has higher levels of a compound called methylglyoxal than other types of honey. This compound is responsible for the antibiotic effect of Manuka honey that makes it a natural healer.  Did you know that bee pollen is considered one of nature's most nourishing foods? It is 40% protein and contains almost all of the nutrients required by humans. Half of the protein is in the form of free amino acids meaning it can be used directly by the body. 

• 2 oz Elyx
• 1 oz Pineapple juice
• .75 oz Tangerine juice
• .75 oz Lemon juice
• .5 oz Chamomile/Manuka honey syrup
• 2 dashes Lavender Bitters
• Garnish: Bee pollen, Lavender frond
• Served Tall over crushed ice (or as a slushy)

Dulcedo

Beet juice contains natural nitrates which increase nitric oxide in blood vessels. This opens up blood vessels to allow more oxygen flow and can help lower blood pressure. Beet juice can actually help you exercise longer due it the increased oxygen flow (not when paired with alcohol!) 

• 1.5 oz Elyx
• .5 oz Amontillado Sherry
• 1.25 oz Beet juice
• .75 oz Pink Grapefruit juice
• .75 oz Lemon juice
• .5 oz Manuka honey-syrup
• Garnish: Freshly-grated cinnamon, Rosemary Stick

Tovita Tips: Navigating Thanksgiving Dinner like a Pro

Did you know that on average, Americans consume 4,500 calories on Thanksgiving day? Yikes. Now here comes the part where we assure you that you don't need to become a statistic. Believe it or not, there is a way to enjoy the Thanksgiving feast without ending up in fetal position spooning a bottle of Tums. Here are a few of our tips for taking the high road this Thanksgiving:

1. Take matters into your own hands. We've said it before and we'll say it again, it is up to you to provide tasty and delicious options that you can indulge in without feeling deprived. The baked Brussels sprouts aren't going to magically appear if you don't plan for them. Whether you are hosting or you're a guest, prepare a light vegetable based dish. Everyone will thank you. If you need some ideas, check out our Autumn Salad recipe and our Sweet Roasted Carrots. 

2. Do NOT go in starving. Have a snack beforehand so you can make conscious decisions without acting like a vulture. Eat your usual breakfast, lunch, and snack instead of "saving up" for the big feast. We recommend a snack that contains both protein and fiber and is under 200 calories. Some ideas include a Greek yogurt with berries, veggies with 2 tablespoons of hummus, an apple with a tablespoon of nut butter, or a handful of almonds.

3. Navigate the options and plate responsibly. Before piling it on, do a quick analysis of the meal. Glance at all of the dishes and ask yourself what you absolutely need to try and what can you live without. Once you've decided, fill half your plate with vegetables (no, vegetables covered in cream or cheese don't count), then move onto your protein. Your turkey portion should resemble a deck of cards. Now you have a quarter of your plate left for the fun stuff - rolls, casseroles, stuffing, etc. 

4. Socialize, don't scour the buffet table. Remember, Thanksgiving isn't just about the food. During this Holiday you are surrounded by loved ones. Take this opportunity to focus on catching up with people rather than hovering around the food. Once you've made your plate, sit down! Eating while standing reduces your feelings of satiety, as well as your awareness of how much you are consuming. Sit with a glass or wine or cup of tea and relax. 

5. Follow the 3 bite rule. When it comes to dessert, studies have shown that the highest amount of endorphins are released with the first and last bites of dessert. We know it's easier said than done, but try to enjoy 3 bites of your favorite dessert and then throw it away. Then focus on your wine, tea, or seltzer. 

We are not expecting Thanksgiving to be your cleanest day of eating, but there is a way to remain empowered, rather than letting the stuffing take control of you!

Autumn Salad: the Perfect Thanksgiving Dish

Keeping with the Thanksgiving theme, we are giving you another delicious recipe to impress your guests. In our eyes, it is up to you to set yourself up for success, so be proactive to avoid becoming a Thanksgiving food coma victim. We know (all too well) that food comas happen to the best of us, but we are here to give you the tools to navigate Thanksgiving dinner like a pro. 

Whether you are hosting or going to be a guest at Thanksgiving dinner, it is up to you to provide healthy dishes that you know you can enjoy without feeling deprived. This doesn't mean you can't try the stuffing or apple pie, but if you fill up with a heaping portion of this colorful and nutritious salad, and a side of our sweet roasted carrots, there will be inevitably be less room for the stuffing! 

Autumn Salad (serves 6):

Ingredients:

• 5 cups 1/2 inch cubed butternut squash (1 2 pound squash)
• 2 tablespoons olive oil  
• Course salt
• 2 tablespoons dried rosemary
• 2 tablespoons orange juice
• 1.5 tablespoons of walnut oil (any nut oil will do)
• 1.5 teaspoons fresh lemon juice
• 8 cups mixed greens or arugula
• 1/2 cup chopped walnuts
• 1/2 cup pomegranate seeds
• 1/2 cup crumbed feta (optional)
• 1 tablespoon balsamic reduction

Directions:

1. Preheat oven to 450 degrees
2. Toss the squash with olive oil, rosemary, and salt on a large baking sheet. Roast for 15 minutes. Turn squash over with a spatula and roast for another 15 minutes until brrowned and tender. Let sit and room temperature
3. Whisk the orange juice, walnut oil, and lemon juice in a large shallow bowl and add a pinch of salt and pepper. Add the greens, walnuts, and pomegranate seeds and toss evenly. 
4. Place the squash over the salad, sprinkle the feta cheese, and drizzle with a balsamic reduction
5. Serve and receive praise from your loved ones :)

Sweet Roasted Carrots

With Thanksgiving right around the corner, many of us are scrambling to design our menus. While the turkey and the cranberry sauce are tradition, determining which sides to serve tends to be the tricky part. Do we stick with the marshmallow-sweet potato mash or healthify the meal with baked broccoli? 

Shown here without pomegranate seeds

Fortunately, we found you some middle ground. These roasted carrots fulfill that sweetness we crave without the artificial melted marshmallows. Guarantee, both your little cousin and your great grandmother will be begging for seconds.

Ingredients (serves ~5):

• 2 pounds carrots, or about two large bunches
• 2 tablespoons extra virgin olive oil
• 1 tablespoon maple syrup
• 1 tablespoon honey 
• 1.5 teaspoons ground coriander
• 1 teaspoon sea salt
• sprinkle of pepper
• 1 tablespoon sesame seeds
• 1 tablespoon fresh thyme
• 1/2 cup pomegranate seeds

Directions:

1. Preheat oven to 450 degrees and oil a sheet pan (or cover pan with aluminum foil)
2. Spread carrots evenly on pan and drizzle with olive oil, maple syrup, and honey. Toss with hands to make sure the carrots are evenly coated
3. Sprinkle coriander, salt, and pepper
4. Roast for 10 minutes, take out and stir to redistribute, and return to the oven for another 15-20 minutes, stirring occasionally. They are ready when tender and the edges are caramelized 
5. Sprinkle with sesame seeds and thyme. Sprinkle more salt and pepper if needed. Place on platter and top with pomegranate seeds. Best when served hot!

Tovita Tastes: Joseph Leonard

We are very excited to post our first menu for our new "Tovita Tastes" section. Going forward, we will be posting our top "Tovita-approved" options from menus that all of you amazing Tovita Tribers send us to review. This section will not be devoted to restaurants that pride themselves on offering inherently healthy foods; it will rather include menus from all types of restaurants. As consumers, we want to show you that just because an eatery doesn't define itself as healthy doesn't mean you can't make modifications to your order to make it healthy. To start things off, we are tasting a NYC neighborhood favorite, Joseph Leonard. JL has become one of our go-to work lunch spots for a few reasons: 1. its cozy, wooden atmosphere makes us feel right at home, 2. the food is guaranteed to hit the spot, and 3. its close proximity to Le Petit Puppy (because who doesn't love to play with puppies after some eggs benedict??). 

Without further adieu, a few of our top picks:

Brunch Menu:

1. Avocado toast with 2 poached eggs: this is great to split with a friend. since they only serve country-style white bread (vs. whole grain), try to stick to one piece. 
2. Benedict: sans the scallion cream sauce/hollandaise. at the very least, order it on the side and use your discretion. 
3. Little gem lettuces with chicken

Dinner Menu:

To Start:

1. Endive and grapefruit salad
2. Roasted octopus
3. Oysters

Mains:

1. Swordfish
2. Lamb meatballs

Sides (we love all of their veggies!) :

1. Caramelized cauliflower: also one of our personal favorites
2. Brussels sprouts 
3. Farro and kohlrabi
4. Butternut squash and radicchio
5. Roasted mushroom 

Interview with Indie Fresh Founder, Shom Chowdhury

There is no one more fun and energetic than Shom Chowdhury, the founder of one of our new favorite eateries, Indie Fresh.  Their menu offers high quality American-style Indian food that combines unique flavors, like broccoli and coconut or lentil and hemp. We sat down with Shom to ask him a bit about his innovative culinary concept. While make-your-own salad bars and juice shops saturate most NYC blocks, it's not often you stumble upon a healthy and modernized Indian-style menu. If you haven't tried Indie Fresh, we highly recommend giving it a go. So much so that we're offering you a discount code at checkout - TOVITA10. Our personal favorites? Try the tomato, lentil, and hemp heart soup with the Bison burger (add a fried egg) and you'll thank us later!

What influenced you to start Indie Fresh?

I was working as the COO of Juice Press selling juices and raw food, which was great for helping people reach a health goal, but I found that juicing and raw food was not sustainable for most people. I wanted to offer food that people can enjoy every day that tastes good. 

What is the Indie Fresh motto?

Well, our tag line is "chef prepared, nutritionist approved." To dig deeper into that, all of our products can be a sustainable meal in itself, and our juices are the accessories. 

What does a day in the life of Shom Chowdhury look like? 

Sweat once a day is a rule I live by and encourage everyone else to follow. I always do cardio in the morning, anything else in the day is "gravy". I usually do another activity like Barry's Bootcamp or Flywheel later in the day. I try to get at least three of the two a day workouts per week. When I do that I just feel my energy increases unbelievably. I really eat mostly Indie Fresh, besides when I go out for dinner and enjoy a bourbon. At work, we are facing unchartered territory every day. There is always a new challenge, and right now we are looking at all of our opportunities and cherry picking those that have the highest impact. 

Tell us a little bit about your background. 

I like to say I'm a recovering management consultant. After that I went to Juice Press which introduced me to the food and beverage world, and I started Indie Fresh last November. 

What is your favorite restaurant in NYC right now?

Definitely Seamore's. I'm Bengali so I grew up eating a lot of fish and Seamore's is all fished locally. I really love every single thing on the menu, which is rare.

Any story behind all the tattoos?

I wish I had a better story but growing up I always thought I'd be in a band and I just thought it was a cool thing to do. My latest one is my wife's name on neck. She's Russian, they get their claws in you one way or another. 

Where do you see indie fresh in the next 5-10 years?

For the past year, we have been focused on perfecting our menu. All of our products have been through probably 20-40 changes until they are just right. Now we are moving to a new handling facility that will allow us to be able to distribute our product nationally. We want Indie Fresh to be available in grocery stores and anywhere that is offering healthy food. We want everyone to have access. Whether you want it delivered, available at your grocery store, or even on your flight to LA or Europe, our goal is all access. We also are getting a new smart fridge where you can swipe a credit card and take the product out without using a cash register. Pretty cool. 

Any last things you want people to know about Indie Fresh?

I want everyone to understand that you can eat healthy every day. It doesn't need to be a plan or program. Health is sustainable.

5 Foods to Beat Bloat

We've all experienced that post-meal potbelly that causes us to unbutton our jeans underneath the table. It's one thing when this happens after our Thanksgiving dinner, but it's even more frustrating when we feel this way after a healthy meal. 

Treating bloat can be tricky as there are no universal triggers. Whether dairy, gluten, or carbonated drinks are the culprit, the aftermath is equally unpleasant. If you are aware of your trigger foods, unfortunately there is no better solution than eliminating or limiting them. For those of you out there still trying to figure out your comfort zone, we are going to discuss a few foods that you can add to your diet that can help relieve that horrible feeling of bloat.

1. Asparagus: Asparagus has gotten a less than sexy rep as the offender for smelly urine. We are here to give asparagus a comeback as a bloat-fighting superfood. By increasing your urine output, asparagus helps to relieve the water retention that is making your pants feel tight. Asparagus also contains prebiotics; the "food" that nourishes probiotics. Maintaining the healthy probiotics in the gut aids in a smooth digestion process, preventing and reducing excess gas. Finally, the insoluble and soluble fiber in asparagus increases overall digestive health. A side of roasted asparagus drizzled with lemon is now looking a bit sexier, right?

2. Ginger: This amazing anti-inflammatory food relaxes the muscles in the digestive tract to relieve cramping and spasms. It also helps move gas more quickly through the digestive tract to relieve any discomfort. Though we love ginger tea, you should not be intimidated by the actual ginger root. The root (yes, the odd looking ginger-bread man in the produce aisle) is a delicious compliment to hot water with lemon. Lemon is another natural diuretic and gentle laxative that will help your body relieve the excess water and sodium it is retaining.

3. Miso: Fermented foods such as miso are full of probiotics that, as we mentioned, help maintain balance in our gut. Antibiotics, diet, and lifestyle factors can all eliminate healthy bacteria living in our intestines that otherwise help digestion run smoothly. Eliminating healthy bacteria makes more room for the bad guys that are wreaking havoc during digestion. If you want more information on probiotics, we've got you covered in our previous post, "The Power of Probiotics". Miso paste contains healthy bacteria that have a similar content to the bacteria found in our intestines aiding in digestion. Be sure to choose unpasteurized miso, as the pasteurization process kills the healthy bacteria. 

4 . Peppermint: We are all about a cup of peppermint tea to ease the belly. Peppermint helps prevent spasms or cramping of the intestines for a smoother digestive process. The volatile oils in peppermint stimulate your gallbladder to release bile that your body uses to effectively digest fats. Peppermint also has a detoxifying effect on the liver which helps the liver to do its job effectively.

5. Fennel: Indian restaurants know what's up. Have you ever noticed a bowl of fennel seeds on your way out of an Indian restaurant? While chewing on the seeds helps freshen breath, they also can help prevent any unwanted aftermath of that spicy curry. The anti-inflammatory and anti-spasmodic properties of fennel relax contracted intestinal muscles so that trapped gas can dissipate. Fennel seeds can be found in bread but we recommend chewing directly on the seeds or sipping a fennel tea after eating. 

Banana-Matcha Bowl

Smoothie, smoothie bowl, matcha bowl… whatever you want to call it, we promise you it's really good! This makes for the perfect 4 pm hold-over snack, or serves as a great addition to your morning breakfast. Yes, spinach is among the main ingredients but the frozen banana and vanilla extract combo steal the spotlight. The matcha provides an extra antioxidant boost and a mild caffeine kick to keep you going. Enjoy it in a bowl (feel free to add toppings) or drink it straight from the glass. The choice is yours. 

Ingredients (serves 1):

1. 1 frozen banana 
2. 1/2 cup unsweetened soy milk 
3. 1 scoop of Panatea's culinary grade matcha (or ceremonial grade!) 
4. 1 handful spinach (~1/2 cup)
5. 1 tsp vanilla extract 
6. Dash of Pumpkin Pie Spice blend (from Trader Joe's. Cinnamon also works just fine!) 

Directions: 

1. Add ingredients to blender or nutribullet, in no particular order.
2. Blend until all ingredients are evenly distributed. Enjoy! 

Power Balls

With Halloween around the corner, we decided to share one of our favorite sweet treats. These raw, nutrient packed bites serve as the perfect on-the-go snack or dessert. They solve that after dinner "I just need one bite of something sweet" problem. Because let's be real, we've all been there. We make them by the batch so they're ready to grab n' go. The high quality ingredients listed below offer protein, healthy fats, and fiber for a sweet and satisfying treat. 

Ingredients (makes about 12):

1 cup hazelnuts
1/2 cup cashews
1/2 cup shredded coconut
10 dates
2 tablespoons cacao powder
2 tablespoons chia seeds
2 tablespoons coconut oil
1 tablespoon maple syrup (optional)
Pinch of salt

Topping Ideas:

• Coconut flakes
• sesame seeds
• Chopped pistachios
• Matcha powder
• Cocoa powder 

Directions:

1. Add the cashews, hazelnuts and shredded coconut into the food processor and pulse until it turns to a coarse flour, about 10-15 seconds. With the machine on, add the dates one by one. 

2. Add the remaining ingredients and pulse for about 30 seconds.

3. Scoop a tablespoon worth of the dough and roll it into a ball. Place on a plate. Repeat until all the dough is used up.

4. Place your selected topping option in a small bowl, and roll a ball in the dusting until it is evenly coated. 

5. Refrigerate for about 30 min so they become firm. You can store them in the fridge for weeks, or freeze them for later use. 

Spotlight on: Apple Cider Vinegar

We love foods that have multiple uses and health benefits and apple cider vinegar is certainly one of them. Apple cider vinegar (ACV) is made in a two step fermentation process transitioning from apple cider-->alcohol-->vinegar. Organic, unfiltered apple cider vinegar brands (like Bragg's) also have added proteins, enzymes, and probiotics. The murky "blob" (for lack of a better word) in the ACV bottle is known as the "mother", or cloud of all the healthy bacteria and proteins. 

ACV was originally used as an antibacterial agent, cleaning and disinfecting less glamorous problems like nail fungus, lice, warts, and ear infections. It was also used to prevent food spoilage by inhibiting food borne pathogens from growing. Along these same lines, ACV is one of the best natural skin care products. It can be used to prevent acne by killing bacteria on the skin, and also removing dark spots. The vinegar contains powerful alpha hydroxy acids that remove dead skin revealing newer, fresher skin underneath. 

The next benefit of ACV is stabilizing blood sugar levels. This is important for both diabetics and non-diabetics. ACV improves insulin sensitivity and can lower blood glucose. One study showed that 2 tablespoons of ACV before bed can reduce fasting blood sugars by 4%. 

Newer studies have shown that ACV may help with weight loss by improving satiety and curbing cravings. Studies showed that having 1-2 tablespoons of ACV with high-carb meals could increase feelings of fullness. Participants in the study ate 200-275 fewer calories the rest of the day. 

Finally, ACV can help with digestive discomfort. Because it is a fermented food, the probiotics help maintain gut balance and aid in digestion. Vinegar contains malic acid which can help with constipation or acid reflux. Drinking vinegar stimulates the valve at the bottom of your throat to close shut, keeping stomach acid down where it belongs. 

How to use it? For the more hardcore health nuts, you may try taking a "shot" of ACV first thing in the morning. We recommend putting a tablespoon or two in eight ounces of warm water with lemon. Drinking this combo first thing in the morning will wake up your digestive tract and get things moving.   If that doesn't sound so appealing, simply try replacing balsamic vinegar with ACV for salad dressings or cooking. 

Post for Zola: Healthy Zoodle Recipes for your Spiralizer

In case you haven't heard, Zola is an innovative wedding registry site that is transforming how couples and guests share, buy and ship wedding gifts. This week we collaborated with the Zola team to provide some healthy zoodle recipes for their blog readers who need some inspiration for how to put their new spiralizer to use. 

Read our fave zoodle recipes below!

Green Goddess Zoodles

This recipe is a Tovita favorite. It’s a new way to get your greens on when you just can’t eat another salad. The edamame adds a plant-based source of protein to help keep you satiated, along with the high fiber content with the mix of veggies. The almonds also have a bit of protein and add a nice crunch factor. If this recipe looks a little overwhelming, you can take the shortcut and buy store-made pesto, we promise we won’t tell!

Ingredients:
For Kale Pesto:

• 10 kale leaves, stems removed
• 1 tablespoon pine nuts
• ½ clove garlic, chopped
• ¼ teaspoon salt
• 3 tablespoons extra virgin olive oil
• 1 tablespoon grated parmesan cheese

You will also need:

• Large bowl of water
• Ice cubes

For Zoodles (serves ~3)

• 4 zucchini
• 1 clove garlic, minced
• ½ teaspoon chili powder
• 1 tablespoon extra virgin olive oil
• 1 cup shelled frozen edamame
• 1 cup broccoli florets (fresh or frozen)
• 1 cup kale leaves
• ½ cup sliced almonds

Directions:
For Kale pesto:

• Fill a large bowl with ice and water
• Wash the kale and remove the ribs.
• Bring a large pot of salted water to a boil.
• Blanch the kale for about 3 minutes, remove and place in the ice bath to stop the cooking process.
• Drain, place the leaves on paper towels and blot away the moisture.
• In the bowl of a food processor, put the kale, garlic, pine nuts, parmesan
• and pulse until coarsely chopped.
• Add the extra virgin olive oil and continue to pulse until the kale pesto reaches the desired consistency.

For Zoodles:

• Defrost the edamame and broccoli
• Wash the zucchini and spiralize into noodles.
• Heat the extra virgin olive oil in a large skillet over medium-high heat.
• Add the garlic and chili powder
• Add the zoodles, broccoli and kale and saute for 2 minutes or until tender
• Add the the edamame, season with salt and pepper and saute for another 1 or 2 minutes.
• Remove from heat, toss the zucchini noodles in the pesto until it’s evenly coated
• Top with almonds and enjoy!

Chicken Zoodle Soup

As sweater and soup season approaches, we want to give you an easy and healthy way to warm up. Take it from us, bringing a loved one a cup of chicken zoodle soup will win you major brownie points, especially with our gluten-free friends. Replacing noodles with zoodles slashes the carbs and calories of your traditional childhood favorite. This dish will warm your soul while watching your waistline.

Ingredients (serves ~4):

• 6 cups chicken broth or stock
• 2 medium onions, diced
• 1 cup of baby carrots, sliced into ~1/2-inch pieces
• 1 cup celery, sliced into ½ inch pieces
• 2 cloves garlic, minced
• Dash of salt and pepper (to your liking)
• ½ cup of chopped parsley
• 2 Chicken breasts, cooked and shredded (~3 oz per serving)
• 4 medium zucchini

Directions:

• Heat chicken stock over medium heat with onions, carrots, celery, and garlic for about 30 minutes, or until the veggies are tender.
• Season soup with salt and pepper and parsley.
• Run the zucchini through the spiralizer to make “noodles.” Chop them in half to make them more manageable
• Add chicken and zucchini to the broth and heat through.

Our post for Flywheel Sports: IT’S NATIONAL COFFEE DAY! LET’S GOSSIP ABOUT JOE.

For National Coffee Day, we linked up with Flywheel  to  share our take on coffee- the when, how, and why. Enjoy!

If coffee had an Instagram account, it would likely have more followers than Taylor, Katy, and Beyoncé combined. In other words, it’s off-the-charts popular.

But like anything with an immense following comes controversy. While some people can’t function without a cup o’ Joe, others shun the liquid wonder for a variety of health reasons. The truth is, few people know that coffee has a laundry list of health benefits. To learn all about them – and celebrate National Coffee Day! — we chatted with dietitians Leah Silberman and Molly Rieger, the brains behind Tovita Nutrition, a virtual nutrition counseling and concierge service. Here, they spill the beans on coffee’s biggest perks and share tips for making it as healthy as possible.

We’re excited to jump right in. Must be the caffeine! What is the Tovita take on coffee?

We don’t just crush on coffee – we’ve got a love affair with it.

First, let’s start by debunking the myth that coffee is bad for you. Coffee is chock-full of antioxidants, which help prevent damage to your body’s cells. Studies have focused on its various health benefits, from boosting brain function to burning fat. Its antioxidants also improve cognition by enhancing the neurotransmitters that regulate memory, mood, energy levels, and reaction times.

Caffeine increases epinephrine (commonly known as adrenaline) levels in the blood, making you more alert. Studies have also revealed that coffee consumption may be related to a reduced risk of developing Alzheimer’s disease, dementia, and certain cancers. And did you know that coffee is one of the few natural fat-burning substances? It boosts your metabolic rate by breaking down stored fat to be used as fuel. But remember, these benefits apply to coffee and not all sources of caffeine. That said, don’t go near sodas and energy drinks with a ten-foot pole, as these calorie- and chemical-laden beverages can be detrimental to your health. If you’re looking for a perk and aren’t a coffee drinker, go for unsweetened black or green tea, or try Matcha.

PRE-FLY BENEFITS
Unless you’re a night FLYer, we recommend drinking coffee about a half-hour before class to add a little pep in your step, pedal strokes, and pulses. Around 250 mg of coffee, which is equivalent to a Starbucks tall regular brew, will not only give you a boost of energy, but may also help you burn more fat. While we aren’t recommending you replace your water bottle with the stuff, it’s a myth that coffee is dehydrating. It is, however, a diuretic, meaning it increases frequency of urination (skip a venti before a FLY90, perhaps).

PIMP YOUR CUP
For many people, coffee is a vehicle for cream and heaps of sugar. Next time you’re whipping up a cup or placing your order, keep these tips in mind:

• Opt for low-fat or skim milk, unsweetened almond or soy milk, or the latest alternatives like coconut, hemp, or cashew milk.
• Skip the sugar and artificial sweeteners. Since that’s easier said than done, we advise clients to wean themselves off. Slowly reduce the amount until you no longer need it. The day will come!
• Account for calories. While the occasional latte is ok – the extra milk adds protein and calcium – the calories clock in at around 150 for small cup. And that’s with skim milk!

Tovita Tips: Refueling Post Workout

One of the most common questions we're asked is what to eat after a workout. The key to  refueling after a workout is a balance of protein and complex 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 the 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 you get your protein from natural sources that provide multiple 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 carbohydrates. Your carbs should contain fiber to slow digestion. In other words, avoid anything white (white bread, pastas, etc). Fruits, vegetables, and whole grains are where its at in the carb department. 

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. To give you some context, one bottle of Gatorade has 56 grams of sugar! If that number doesn't mean much to you, a can of Coke has 44 grams. Scary, huh? To replace electrolytes, 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 (chocolate almond milk is also great for this recipe!), ½ cup Greek yogurt, ½ frozen banana, 1 tsp peanut butter
• Greek yogurt with 1 tbsp almonds or 1/2 cup berries
• 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
• Whole grain toast with 1 tbsp natural almond butter and a dash of cinnamon for added antioxidants
• 1 egg, 2 egg white Veggie omelet
• Grilled chicken and 1/2 sweet potato (with the skin for fiber!)
• Brown rice sushi (keep it simple, avoid the "spicy" and "crunchy" options)

These snack and meal ideas also work  as pre-workout fuel, but try keep it on the lighter side and leave 30-60 minutes after eating to avoid any discomfort mid treadmill action.