We hear it again and again: Good food and physical activity create a deep well of energy that you can draw from all day. Christine Corvalan has been discovering just how true this is. Christine has type 1 diabetes, and, since starting to work at APOGEE in March 2009, she’s been exercising regularly and eating the fresh, whole foods from the APOGEE Café in White Plains. “It definitely makes a difference in how I feel,” says Christine. Her healthy habits help create a natural energy balance so the 23-year-old often needs less diabetes medication.
November is American Diabetes Month, a time to build awareness of the disease. Type 1 diabetics, like Christine, are born without the ability to regulate blood sugar naturally. They lack insulin, the hormone that moves blood sugar into cells where it’s used for energy. Type 2 diabetics develop the disease as adults; they either no longer produce insulin, or their cells have lost the ability to use it. Both types must monitor blood sugar several times a day. High levels mean they must take insulin to lower their blood sugar as excess blood sugar damages organs.
Christine has found firsthand that exercise is powerful medicine. “When I take a Pilates class at 5:30 I need a very small dose of short-acting insulin with my evening meal, if any at all,” she says. Exercise lowers blood glucose and improves the body’s ability to use insulin. The effect is the same for everyone, including type 2 diabetics and people who don’t have diabetes. Regular workouts create balanced, healthy energy and reduce the risk of developing type 2 diabetes.
The APOGEE Café’s soups and whole-grain based salads are also a boon to Christine’s control of the disease. Christine must eat regularly to balance her blood sugar and having such healthful foods available is a real plus. The whole grains deliver fiber, which slows absorption of food; the protein and good fats in the salads also create a steady stream of energy into the bloodstream. “Quality grains require less insulin coverage,” says Christine. “The fiber and the mix of proteins and fat have less of an effect on my blood sugar. “ A fiber- and nutrient-rich diet is another way that everyone can provide their body with steady energy and reduce their risk of developing diabetes.
Now working as APOGEE’s marketing coordinator, Christine knows firsthand how the company’s wellness philosophy translates into a healthy life.
Acai berries are available in the form of juice, pulp or capsules since the plump berries spoil too quickly for wide distribution.
The heat is finally on this summer, and the perfect, healthy way to cool off is with a cold, thick, creamy fruit smoothie. Myong blends some of the best smoothies in Westchester at The APOGEE Café. They’re made with your choice of all fresh seasonal fruits added to a soy milk and banana base, but more and more members have also been requesting APOGEE’s special smoothies made with Acai, an exotic ingredient that’s received a lot of media buzz recently.
Acai (pronounced ah-sigh-ee), a small purple berry native to the Brazilian rainforest has been dubbed the new “super fruit.” With an unusually high concentration of antioxidants and other nutrients such as omega fats, amino acids, calcium, iron and replenishing electrolytes, acai has the potential to boost the immune system, fight aging, prevent cancer, lower cholesterol and provide a caffeine-free boost of energy. There is even some evidence that it can aid in weight loss. And it delivers all this with a berry-with-a-hint-of-chocolate flavor.
Too good to be true? While scientific research to support these claims is still in the early stages, the personal testimonials are overwhelmingly positive. According to Myong, “More and more of our customers are telling me how much better it makes them feel—especially those who make acai a part of their daily diet.”
If you’re looking to stock up, the APOGEE café sells MonaVie Active—acai juice enhanced with plant-derived glucosamine, which promotes healthy joints. Or, treat yourself to a super healthy acai smoothie before or after your workout. But, be forewarned—it’s deliciously habit-forming.
If you weren’t able to attend the “Quick & Lite: Easy Meals for Summer” event presented by Myong from the APOGEE Café and our resident dietitian Jennifer Vagios, here’s a taste of what you missed…
Grilled burgers, shish kebob and potato salad will always be welcome summer fare. But this year, how about shaking things up the healthy way with jicama, seaweed, rice noodles and daikon radish? No need to feel intimidated. “There are many simple ways to add variety to your diet and to your entertaining that are very accessible,” says Jennifer. “You chop, dice, slice, mix and end up with a meal that is delicious, healthy and original.”
Here are a few tips from Jennifer and Myong to help broaden your summer palate:
• Color, variety and texture keep meals interesting and flavorful. Try a new ingredient every week! Most can be used raw or cooked or added to salads and stir fry-recipes for both meals and snacks.
• Don’t be intimidated by foods you can’t pronounce, like jicama (HIK-A-MA). There’s a lot of information out there to build your confidence and suggest recipes that incorporate more exotic foods. One site to try: eatingwell.com
• Having the right equipment makes a difference. Consider investing in a mandoline, which allows you to slice with ease and precision for stress-free preparation.
Here’s Myong’s recipe for a cold rice noodle meal that can be used as a salad or an entrée. It’s not only perfect for those on a gluten-free diet or with wheat allergies, but it’s delicious enough to be an APOGEE Cafe favorite. So, if you’re really in a rush, you can pick some up on your way out the door. In the meantime, we’ll continue to inspire healthy eating with more workshops by our resident pros. Stay tuned!
RICE NOODLES WITH RAW VEGETABLES SERVES 4 AS A MAIN DISH
Ingredients
Rice noodles, 4 cups after being soaked in hot water
¼ cup dried hijiki seaweed* (Japanese seaweed available at Asian markets)
1 cucumber
1 carrot
½ medium daikon (Asian) radish
1 small jicima
1 tsp fresh ginger, finely chopped
4 cups mesclun greens
1/8 tsp ground black pepper
Chives to garnish
Marinade
¼ cup rice vinegar
¾ tsp salt
¼ tsp sugar
1 tsp fresh ginger, finely chopped
Instructions
Soak the rice noodles in hot water for about 4 minutes and set aside. Soak the hijiki in water for about 5 minutes and set aside. Shred the cucumber, carrot, daikon radish and jicima on a mandoline or grater. Mix the marinade ingredients together and add in the shredded vegetables and hijiki. Let the vegetables marinate for about 5 minutes. Drain the noodles and add to the vegetable with ginger, greens and black pepper. Garnish with chives.
If you want to make a complete meal with protein, add grilled chicken, shrimp or tofu.
*Note: Hijiki or hiziki is a brown sea vegetable growing wild on rocky coastlines around Japan, Korea and China. Hijiki is a traditional food and has been a part of a balanced diet in Japan for centuries. It’s known to be rich in dietary fiber and essential minerals such as calcium, iron and magnesium.
Every June the Fancy Food Show rolls into New York promising less, more, bigger, new and delicious. Every June I go and look for something fantastic, just for you. No matter what happens at the show, I always come away with two things as a certainty: new friends and something delicious that I can pass on to my loyal customers. This year was no exception. We discovered a small producer of olive oil called 1492 from Chile. They have won several awards, and even beat the Italians on their own turf. I got a lesson on how to properly taste olive oil from the experts. 1492 is a delicate, well-balanced oil that has a high flashpoint so you could cook with it and sear fish, chicken and veggies. I will use it as a finishing oil because the nicest thing was the flavor profile. The oil is from a single source estate, not a mix! As we begin to solidify our relationship with 1492, you will be able to come in and buy some for your own kitchen. It’s really terrific stuff.
Another vendor we are engaging is providing amazing king salmon. Mark Tupper from Triad Fisheries in Washington State in conjunction with Bruce Gore does troll fishing for the finest salmon. Line-caught and frozen at sea, there is zero bruising of the fish, and humane practices throughout the entire process are strictly observed. And best of all, Triad is a sustainable fishery approved by respected eco-marketing agencies. We will begin to carry this salmon soon, and we encourage you to visit their site to see what Sashimi-Grade salmon is all about. When you taste this wild salmon for the first time, it is an amazing experience. They even invited me to come aboard and fish with them. Why don’t we all go for a long weekend?
There were also teas, fresh orange juice, black garlic, fads and items not ready for eating, well, at least I wouldn’t serve them to you. This year’s show was a little quieter than years past, probably because the food industry has suffered like everyone else in the economy, but still, great food always makes its way to market, and I pride myself in finding the great items for you.
A place for the growing APOGEE Pilates & Wellness Centers community of teachers, members, experts and staff to share their passion for wellness and healthy living.
We hear it again and again: Good food and physical activity create a deep well of energy that you can draw from all day. Christine Corvalan has been discovering just how true this is. Christine has type 1 diabetes, and, since starting to work at APOGEE in March 2009, she’s been exercising regularly and eating the fresh, whole foods from the APOGEE Café in White Plains. “It definitely makes a difference in how I feel,” says Christine. Her healthy habits help create a natural energy balance so the 23-year-old often needs less diabetes medication.
