Healthy Restaurant Review: Café Nordstrom

I am always looking for healthy eating options, and here is one place that does not disappoint.  Another added benefit is that you don’t have to leave much tip.  This place is a little more casual than a sit down restaurant because you order at the registers and then find a place to sit, but the food quality and the atmosphere are top notch given the prices.  Nordstrom is also available in most major cities, and their café is a great choice when you are by the mall shopping (or really you shouldn't be), grabbing lunch during work, or looking for a low to mid priced dinner (even when you are in an unfamiliar city).

What I dig about Café Nordstrom (or at least one dish I dig and order often).

Herb Roast Salmon.

Ingredients include herb and dijon roasted salmon, red bliss potatoes, rustic vegetables (seasonal but usually includes carrots, fennel, zucchini, yellow squash or some similar mix). 

Why I like it?

This colorful plate is a beauty.  The salmon is nicely seasoned, and the vegetables really make this a stand out dish from other options.  Rarely do you get a plate of vegetables at a restaurant that are simply prepared and pretty healthy --  I would say these veggies are probably grilled or broiled, drizzled with oil.  The salmon is simply prepared as well, and is nicely complemented by the vegetables.  In my opinion, I would say this dish is pretty healthy.  And, it is one of my regular options when dining out.

 

The Essentials of Wild Salmon

Salmon has really come to popularity with more available sushi and the push for more omega-3’s in our diet.  Omega 3’s help our heart and brain function as well as inflammation, circulation, memory, thought, and blood sugar control.  Great, you say, but what about wild salmon versus farm raised?  Should it matter?

Yes, it does matter.  One big difference between wild and farm raised as one author puts (Jonny Bowden) is what farm raised salmon eat.  They are what they eat.  Farm raised salmon usually eat lots and lots of grain whereas wild salmon eat real things in the ocean.  Unfortunately (or fortunately), there are no corn rows in the sea.  There is reason.  Grain diet salmon produce very little omega-3’s.  Farm raised is just not what we bargain for. 

Not to mention the disease and contaminations prone to tightly packed salmon farms.  And the color that they use to pretty up the “colorless” farm raised salmon.    Farmers pick from a color wheel (called the SalmoFan, link below) to figure out what color they want their “product” to be.  Now, that should be concerning...

I like wild red sockeye salmon.  There are all sorts of ways to prepare it.  However, for those who run out of time – here is a quickie I like to do.  The salmon sandwich.

Ingredients:

• I buy wild salmon patties from Costco.  Great to keep on hand.  And, not that expensive.  I like to cook it in a toaster oven since I try to avoid the microwave.  Pour the juices on your sandwich, don’t throw it away.
• One or two slices of toasted bread (I like open face sandwiches, personally.  I think I may be secretly French when it comes to certain foods). 
• One fried egg (fry on a skillet)
• Avocado and/or tomato
• A little mayo

Assemble the sandwich.  Consume and enjoy. 

Link to information on SalmoFan: http://www.smithandlowney.com/salmon/

Nuts – The Supreme Snack

Whatever your goal is – whether to lose weight, curb hunger, enhance your brain, like the nutty taste, nuts are the supreme snack.  I discovered this the last few years when I went to Trader Joe’s and stocked up on at least two different bags of nuts at my desk.  Around 3pm, I would get into the pistachios, sunflower seeds, pecans, or whatever I had.  My coworker was inspired so he brought in two HUGE (probably 3 pounds each) bags of peanuts and cashews.  And instead of congregating around the water hole, we congregated around the nuts. 

Today, I will focus on pistachios and walnuts.

Pistachios: Eating pistachio nuts is said to decrease coronary risk, improve total cholesterol and boost your immune system.  Unsalted ones are high in potassium to sodium.  They also have vitamin E (antioxidant), magnesium and phosphorus.  And, if you buy them shelled, you will not eat as many.  More labor intensive eating reduces the amount you eat.

Walnuts: Have you ever looked closely at the walnut?  It looks like a brain.  An age old belief is since the walnut looks like a human brain, it’s probably good for the brain.  Walnuts are loaded with omega-3’s and have more than any other nut. They have protein, fiber, calcium, magnesium and other minerals – and help with growth, reproduction, wound healing, peak brain function, and other functions.  I prefer walnuts with shells intact – it is much fresher than shells removed.  But, if you can only get your hands on ones with shells removed, buy those; it is better than not eating them.

Source for above: 150 Healthiest Foods on Earth by Jonny Bowden

Better to Have Not Loved

You have heard that old saying, "Better to have loved and lost than never to have loved at all," from Alfred Lord Tennyson's poem In Memoriam:27, 1850.  My question is -- so is this really true?  I would be interested to hear your comments and perspective if you are so inclined.

Here's my take on it.  For what I have seen in life so far, I think it is better to have not loved, than to have loved the wrong person.  (And, you can quote me on this since I haven't seen this around, my name is Tina Chan).  What is my reasoning?  This might take multiple posts, but here is a start.

Everyone is looking for love.  And, everyone needs it.  However, we can fall in love with love, and many times with whomever is currently beside us or kind of likes us (a girl's confession here).  Or we do meet that "perfect" someone, but they don't love us back the way we love them.  Many times, we probably don't really know them, such as their inner workings and history, and so they become perfect in our eyes.

People fall in love before the background check.  It's easy to fall in love with only what you see and feel, but reality is part of love.  Meaning, the fit of family, values, friends, history, hurts are all part of that love.  And, with it, this can make your life bliss or miserable and a total miss.

We stay in the wrong relationships because we want them to work.  It goes back to the desire to be in love, and love gives.  But what if we are giving to the wrong person?  And, what about the selfishness of wanting to be married for the sake of marriage because we want to be with someone rather than marrying for real love and the right fit?   Tough questions, tough answers.

We like to watch romantic movies (or at least I do, another confession).  But, what does unbridled, head over heels passion get us?  Happy endings in movies.  But in reality, a majority of relationships are the wrong ones.  50% of first marriages get a divorce (http://www.divorcerate.org/).  This doesn't even include all the dating relationships that break up.

What am I saying?  Never love?  Never go after that girl you are attracted to?  No, not at all.  I am saying, go after her/him with the goal of finding that right one.  We have no idea what is inside if we don't look.  And, sometimes, we do just fall in love, we couldn't help it.  But, what seems important is the commitment to yourself and to your family to find the right one, not just any one.

Have Your Kale and Eat It Too

Kale is one of those amazing vegetables that deserve more refrigerator space and commercial time in all forms of media.  Kale is amazing for its antioxidant, anti-inflammatory, and anticancer attributes.  Kale is loaded with calcium, iron and vitamins A, C, and bone-building vitamin K.  It contains 7x the beta-carotene of broccoli and 10x as much lutein and zeaxanthin (Source: 150 Healthiest Foods on Earth, by Jonny Bowden).  

Why don’t people eat it more often?  I think because not everyone knows how to make it taste good.  This recipe comes from the book 101 Optimal Foods, and the recipe is from Chef Robin Kirby from CHOW restaurant in Elmhurst, Illinois.  www.chowtogo.com.  I have met the owner Mary, and her restaurant is amazing – healthy food that tastes good.  If you are in the Elmhurst area, visit her culinary world; I was blown away.  I have made this at home – and for those who know me, I modify everything.  With or without modifications, this recipe is a keeper in my opinion.  Cheers to eating more kale!

Raw Kale Salad with Lemon-Honey Vinaigrette

Serves 6-8

Ingredients

Salad

2 bunches kale, stems and ribs removed, torn into bite-sized pieces

½ cup pomegranate seeds (I use dried cranberries)

½ cup diced red onion

½ cup sunflower seeds, shelled

Lemon-Honey Vinaigrette

3 tablespoons freshly squeezed lemon juice

½ cup extra-virgin olive oil

1/8 teaspoon ground cinnamon

2 tablespoons honey

Sea salt and pepper

Combine four salad ingredients.  Whisk together vinaigrette ingredients and toss with salad.  Allow to sit in refrigerator for 1 hour before serving.

Also, I came across these one day when I was reading an entrepreneur magazine: Kale chips.  http://rhythmsuperfoods.com.  I haven’t had these chips yet since they were not available in my neighborhood, but they look like a good idea and crunchy alternative to satisfy potential savory chip cravings.

Planning for a Detox Diet

Ok, I am going to take a step back.  Let me explain detox and how I understand detox.  Detox is removing toxins in your body via the bloodstream.  Check.  Detox is eating certain foods and avoiding other foods.  Check.  Detox is a balanced diet, not extreme.  Please Check.

I say this because although people do a "detox" diet for a few days, it is not a quick fix or a way to lose weight.  After my detox diet for 6 days, I was the same weight, but the weight felt different and my energy level was different.  I have not read this entire site, but here is one easy way to understand how the liver works with detoxification: 'The liver attempts to keep the body clean as it denies other toxins from entering the blood stream, however, over time, this body detox process is exposed to so many toxins that this natural fight mechanism can wear down – so learning how to detox your body can bring substantial benefits to your health and well being." http://www.healthydetoxtips.com/

Detox is about boosting, rejuvenating and loving your liver.  Most people don't think about or appreciate the functions of the liver.  The liver is your powerhouse - difference between energy and lack of energy.  Your bloodflow enables your liver to be healthy or not.  So, if you don't have a lot of blood, it is not circulating, or your body is having trouble making quality blood, the ensuing results are sickness, weakness and poor organ health.  Please note: this is a Chinese medicine concept.  Given my previous Detox the USA post, this is why detox diets coincide with Chinese medicine principles.


If you have a medical condition, you may need to consult your doctor before implementing any of these tips.

How to start:

1) Plan.  If you don't plan, you basically won't be able to keep up with it.  If this is your first time, don't overdo it.  Start with 3 days.  See how your lifestyle changes, then go on to longer stints.  Think about what you want to eat, write it out, then grocery shop/restaurant find.  You don't have to go on a "detox diet."  You can just incorporate the different foods, and you will be detoxifying everyday!  Diets give you an idea of what if feels like, but ultimate goal is to eat a balanced, detoxifying everyday diet.

2) Create a base.  You need to be hydrated on water.  Detox includes drinking water (I recommend room temperature).  Green tea can be added if you desire.  Cut alcohol, sugary drinks, sugar in general.

3) Listen to your body.  Don't over do something (like cut out all fats or something to that effect).  Detox diet is not a crash and burn diet.  You should feel lighter and stronger, gradually.  However, if your blood flow is not good to start, be extra careful.  The detox diet will actually help you, but you need to regulate your blood sugar levels, and you might want to skip the smoothie phase.

4) More bowel movements.  Don't be surprised if your bowel movements increase to 3 times per day after day three.  This IS SUPER HEALTHY.  It means way less toxins in your body, it smells less (or doesn't really), everything flows more, better health.  I know it's kind of gross to discuss, but quite frankly, three times a day should be a goal.  Reflects hydration, fiber and nutrition.  However, please make the distinction between this and diarrhea.  Not the same.

5) Eat foods to help your liver and kidneys.  Just keep this in mind.  Foods help all sorts of functions, but be on the look out for foods with detoxifying, antioxidative, anti-inflammatory properties.

More about what to eat in my other blog posts.

Detox the USA

I think I have come to the conclusion for now that the detox diet is a way of life, and every person in the USA needs to learn to detox his/her diet.  Why such a bold statement?  Well, for one, I am in agreement with an author, David Servan-Schreiber who wrote the book Anticancer: A New Way of Life.  He is a dedicated scientist and doctor and was diagnosed with brain cancer.  As I told a friend last night, this book is a top read, especially if you want to learn about caring for your health and do all that you can to prevent cancer.  One study said that much of the disease is caused by external, environmental factors rather than genetics.  And, interestingly, the increase of cancer since the 1940s (WWII) is very alarming. 

That leads me to the next question for myself and you, what are you doing to prevent the possibility of cancer?  To ignore would be devastating.

Therefore, this leads me to why I think detox is so important - by definition it is getting rid of toxins in your body, and cancer develops as we toxify our bodies.

Please refer to my previous post called Detox and Cleanse for other ideas on detox.  Here are more:

1) Broccoli.  A cruciferous vegetable, and versatile.  Restaurants serve it, and can be extremely tasty if you cook it right.  Again, please don't boil!  Saute with garlic, maybe some onions, olive oil, salt, pepper.  It just tastes so much better.  And, if you want some nutty flavor, finish it with some sesame oil.  Broccoli rabe has become a staple of mine.  Less processing because the stems are softer.  It is usually a darker color, and the flavor is deeper.  When I go to dinner parties, many people like to serve raw broccoli, dipped in ranch or some dressing.  Not bad, just note that you really should wash vegetables before eating to reduce the pesticides and whatever they spray to keep it from going bad.  But, I have to say, broccoli with ranch ain't my favorite.

2) Kale.  If you are not a fan, I will share with you in my next post of one great recipe for this wonderous vegetable.  Kale has risk-lowering benefits for cancer, including bladder, breast, colon, ovary, and prostate.   There are 45 different flavenoids in kale, and is loaded with vitamins K, A, C (you can throw out your emergen-c).  This amazing vegetable is known for its antioxidant, anti-inflammatory, and anticancer properties.  Really try to seek out this vegetable, it will do wonders for your health.

Also, another friend (who is also a subscriber) asked how to find a nutritionist to do a detox diet.  I asked my nutritionist friend who is a registered dietitian and getting his PhD in nutrition.  His experience and advice is that many nutritionists "do not know what a detox diet should be. Most likely, they will tell you to stay away from alcohol, red meat and eat more whole grains, fruits and vegetables."  So, there you go.  A generalization of course, but it is important to find out a potential professional's philosophy on eating and healing.  Chinese medicine and holistic doctors believe in the philosophy of healing through food.  So, it is better to start with them if you are adamant about finding professional help.  Otherwise, keep learning and researching for what makes sense (and plug: keep visiting my blog!)

On kale: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38