Moroccan Mondays

iBody Co-­‐founder Teresa Tostado NP shares her favorite recipes for a healthy and delicious family meal

Family dinners are how lifelong healthy habits are formed. It’s through shared meals that parents can send the right messages about nutrition to their children. When kids see their parents enjoying healthy dishes, they develop curiosity about new foods themselves. Below, Teresa Tostado NP shares recipes that she prepares with her family and tells us why Moroccan cuisine can be unexpectedly healthy.

Why Moroccan?

​Think of the world’s healthiest cuisine and you may think of Japan’s or Vietnam’s. Another cuisine that deserves the same reputation is Morocco’s. So what makes a fish tagine or a lamb couscous so healthy?

It’s the original ‘Slow Food’​

“Slow food is a big trend in healthy eating but has always been part of Moroccan cuisine,” says Teresa. This refers to meals prepared in a slower, more natural way – not rapidly heated in a microwave or deep fryer. Slow cooking results in healthier meals because it releases the bioavailability of some nutrients. Heat can also make already healthy food even healthier. Heating tomatoes helps release lycopene, a powerful antioxidant associated with heart health and cancer prevention.

It's generous with fruits and vegetables

​Mains will often have a heaping serving of nutrient-­‐rich fruits and vegetables like zucchini, tomato, eggplant, or carrots. Having a hearty Moroccan meal can go a long way towards reaching your five-­‐a-­‐day recommended intake of fruits and vegetables.

Its rich flavor comes from spices

Unlike other cuisine that can rely on high levels of sugar and fat for flavor, Moroccan food uses spices. Common examples are the antioxidant-­‐rich saffron, mint, cumin, and cinnamon. Using such spices is a healthy way to give food rich, multi-­‐dimensional flavors.

`If you’d like to bring Morocco’s nutritious flavors to your family’s dinner table, try the recipes below. Remember that building lifelong healthy habits happens one nutritious meal at a time. Start your personal journey to healthy eating and reboot your system with the iBody’s doctor-designed 21 Day Detox Program​.

About Teresa Tostado

Teresa Tostado Is nurse practitioner, passionate lifestyle advocate, loving mama and food fiend. She co-­‐founded The iBody Wellness Center in San Marino , CA with her husband Roberto Tostado MD for those seeking out to bring beauty, wellness and longevity in their lives. As a passionate food educator she seeks to inspire people to live healthy, robust lives without comprise and believes that the foods we eat is just as much for pleasure as it is for healing. Together with her husband they created The Ibody food supplements to promote a lifestyle that would both enhance beauty and nurture the mind, body and spirit.

Teresa graduated NP school with a Masters Degree at UCLA and served there as Associate Professor for 10 years. She is board certified in pediatrics (PNCB) ,The American Academy of Aesthetic, Anti-­‐aging Medicine and The American Academy of Restorative Medicine and obtained her culinary degree from the Academy of Culinary Education in Woodland Hills, Ca.

Vegetable Tagine, Serves 5

Each serving provides 299kcal, 9g of protein, 41g of carbohydrates, 9g of fat, 11g of fibre and at least 0.1g of salt.​

1 eggplant (cut into chunks)
1 sweet potato (cut into chunks)
1 bell pepper (cut into chunks)
1 carrot (sliced into half moons)
2 zucchinis (sliced into half moons)

3 tbsp olive oil1 small onion (sliced)
4 garlic cloves (sliced)
1 tsp coriander (ground) Handful fresh coriander to garnish (chopped)

1 tsp cumin (ground)
400g can chopped tomatoes
1 tbsp harissa paste
2 tbsp honey
100g dried apricots (halved)
400g chickpeas

  1. Preheat oven to 190C
  2. Take sweet potato, eggplant, zucchini, carrots, and red pepper then season with salt, pepper, and 2 tablespoons of olive oil.
  3. Stir-­‐fry the vegetables in a pan over high heat until lightly browned.
  4. Heat remaining oil and onions separate pan over medium heat. Add garlic coriander, and cumin. Cook until the garlic softens.
  5. Add the tomatoes, harissa paste, honey, apricots, and chickpeas. When combined, add the vegetables.
  6. Transfer to an oven-safe dish with a cover and place in over. Leave to cook for 30 minutes.
  7. Add up to 200ml of water until well combined then return to the oven. Cook for 15 minutes more.
  8. Garnish with coriander and serve.

Lamb Stew, Serves 5

1 piece ginger (chopped)
1 bunch fresh rosemary (chopped)
1 stick cinnamon
1/2 cumin seeds
1 tbsp coriander seeds 1 tsp fennel seeds

3-­‐4 small dried chilies
5 lamb fillets
5 sweet potatoes (chopped)
2 red onions (chopped)
4 cloves of garlic (chopped)
12 plum tomatoes
2 pcs bay leaves

450g couscous
Red or white wine vinegar
Extra virgin olive oil
4 tbsp fat free yogurt
Handful dried apricots
Handful fresh coriander to garnish (chopped)

  1. 1. Preheat oven to 190C
  2. Pound the rosemary, ginger, cumin, coriander, fennel seeds, and dried chilies in a pestle and mortar with a couple tablespoons of oil. Add salt and pepper.
  3. Take the marinade and mix in the onions and garlic.
  4. Massage the marinade over the lamb.
  5. Heat oil in an oven-­‐safe pan over medium-­‐high heat. Quickly cook the lamb until both sides are brown. Transfer to a plate.
  6. In the same pan, add the sweet potato and fry for 3-­‐4 minutes. Add the tomatoes. Place the lamb on top.
  7. Add 300ml of water, cinnamon, bay leaves, and dried apricots.
  8. Transfer to oven and cook for 1 hour and 15 minutes.
  9. Boil 450ml of water and pour over the couscous. Leave to fluff up. Season with salt, pepper, oil, and vinegar. Cover with aluminum foil and let steam in oven for 5 minutes.
  10. Garnish lamb with coriander and serve with yoghurt.

How Your Midnight Snack Affects Your Sleep

Sometimes hunger strikes unexpectedly and you may find yourself foraging in the kitchen when it’s time to head to bed. When this happens, here’s how to snack strategically so that what you eat won’t disrupt your sleep.

​Get Your Chip Fix from Kale, Not Potato

While a greasy snack can be satisfying, too much fat can lead to bloating and gas. So chowing down on potato chip scan leave you in discomfort that could keep you up at night. If you need to fulfill a craving for something crunchy and salty, try kale chips instead. You’ll find an easy recipe here.

Say No to Chocolate and Yes to Organic Popcorn

Although dark chocolate has its health advantages, chocolate, in general, may contain sugar or caffeine that can disrupt sleep. Instead, try popcorn. Popcorn contains lots of fiber which not only keeps you full but has also been shown to encourage sleep in other ways. A study published in the Journal of Clinical Sleep Medicine shows a connection between consuming fiber-­‐rich food and falling sleep. “On the higher end of the fiber intake, there was more deep sleep and less time spent in stage 1 or light sleep. On the lower end, we saw the opposite,” said lead study author Marie-­‐Pierre St-­‐Onge, PhD, from the Institute of Human Nutrition at Columbia University Medical Center.

Important tip: When buying popcorn make sure you choose an organic and non-­‐GMO brand because corn is considered to be one of the most chemically and genetically manipulated produce.

Avoid the Cookies and Reach for the Fruit

Cookies can be tempting – and very likely readily available in your kitchen – but they may have refined sugars and simple carbohydrates that will make your energy spike. They’re fine for daytime snacking but at bedtime they could make it more difficult for you to fall asleep. If you must have something sweet, try fruits. Cherries, for example, is one of the few foods that naturally have melatonin – a hormone produced in the brain that helps regulate sleep cycles. No cherries? Try a banana, it also contains melatonin.

Pass on the Beer and Go for Tea or a Warm Nut Milk

Some people find that alcohol helps them fall asleep faster so you might be tempted to have a beer before going to bed. But alcohol in your system overnight will keep you from getting enough deep sleep. Your body will spend more time in the stages of sleep that are less restful and you’ll wake up feeling tired. If you really want a drink, choose a caffeine-­‐free tea like chamomile or peppermint. Alternatively, have a comforting glass of warm organic milk. It’s great before sleep because it naturally contains tryptophan. If you are lactose intolerant, a warm nut milk is sure to get you more relaxed.

Now you know how to responsibly fulfill midnight snack cravings. Whether it’s late at night, late into your 30s, or late in the year of a forgotten resolution – it’s never too late to start making smart choices about what you eat. If sleep and midnight cravings are a constant issue , these may be signs of liver congestion. Consider a cleanse like The iBody’s doctor-designed 21 Day Detox Program to help with issues of sleep, food cravings, energy and digestion problems and reboot your body.

Summer Countdown! 4 Things to Do Every Day to Get Ready for the Summer

DON’T SKIP LEG DAY

‘Don’t Skip Leg Day!’ has achieved the level of internet meme. Even if you’re not a gym junkie or bodybuilder, exercising every muscle group is solid advice. Ramping up your exercise routine to unlock your bikini-­‐best bod?

Then build squats, lunges, step-­‐ups, or deadlifts into your program.

  • Your gluteus maximus (your butt) is the largest muscle in your body. Working big muscles requires bigenergy, this means that your burning extra calories.
  • Leg strength supports your cardio/running activity as strong legs help prevent injury.

EXERCISE MINDFULNESS

Summer is a magical time. The warm weather breathes fresh life into cities, parks, beaches. The world feels vibrant and full of possibility. Summer comes with a sense of ‘now Anything is possible!’.

With this excitement, there may linger a weight of expectation: to make the most the most of your time, and to seize the summer days while they last. To manage this pressure, it’s very important to set aside time for yourself to care for your mental and emotional wellbeing.

The second daily habit is to sit or lie down for 15 minutes each day in quiet mindfulness and reflection. Meditation as a practice has become globally important, from corporate offices to public schools, we are recognizing the immense value in putting aside our devices, taking our eyes off our laptops, and turning full attention to our own bodies and minds.

Here’s a couple tips for this meditative practice:

  • Allow thoughts to linger in your mind. Don’t feel the need to immediately expel and ‘clear’ your active mind. Let the thought wash over you, observe it, and then let it flow away.
  • Find a quiet and comfortable space. For the expert monks a hard ground and an erect cross-­‐legged sitting position might be great. For your daily practice, find any comfortable and calming space. It could be your couch, your bed, or your favorite bean bag chair. If you fall asleep, then no worries! Just set an alarm so you don’t miss any appointments.

PROTECT YOUR SKIN

Apply facial sunscreen or facial moisturizer with SPF every morning.

While we often consider a golden tan to be a summer goal, sun exposure is the number one cause of skin aging. Get in the habit of using SPF product every morning to prevent premature aging from UVA/UVB damage. There is now a wealth options for all skin types, from all-­‐natural mineral based moisturizers to ultra-­‐light, antioxidant packed lotions.

So get your sunscreen on and then head out for a dose of Vitamin D!

VENUS FREEZE

If you’ve got mindfulness, diet, and skin care on lock, but find that cellulite or skin imperfections are keeping you from fully enjoying bikini season, explore The iBody’s Venus Freeze RF Cellulite Remodelling. Dr. Tostado has been treating cellulite successfully for over a decade. A consultation with Dr. Tostado can help identify solutions to your skin concerns, with non-­‐invasive treatments that will bring you an all-­‐new confidence in your bikini bod.

With age-­‐defying skin protection, body-­‐toning leg exercises, and mood-­‐boosting meditation in your daily routine, you’ll be ready for a happy and healthy summer.

The Science of Six Packs

Six packs aren’t just the result of doing crunches until you pass out. With a bit of knowledge on the science of six packs, you can be more effective and efficient in your journey. Here’s what you need to know while perfecting your abs.

NUTRITION

Sculpting a six pack requires a great deal of patience and sacrifice. One of the things you may miss most on your journey is refined and processed sugar. If your diet is rich in sugar and you don’t metabolize it efficiently, it will be stored as fat. Men particularly store this fat around their bellies, hindering that idealized ab look.

Avoid excess sugar wherever possible by cutting out sugar-­‐packed soft drinks, cake frostings, and white bread (opt for lettuce wraps for sandwiches!). Beware sugary drinks which line the refrigerators of convenience stores which masquerade as healthy options but are actually ‘juice drinks’ which are sweetened.

Craving that sweet taste. Grab an apple or other fruit instead. These unprocessed treats contain all their natural fiber which helps the sugar metabolize more slowly.

EXERCISE

Forget the crunch, embrace the ‘roll-­‐up’! Although Cristiano Ronaldo has time for hundreds of sit-­‐ups a day to craft his fine abs, you may not have that luxury. To be 25% more efficient in your ab exercise, grab an exercise ball or Swiss ball. From a kneeled position place your hands on the ball in front of you. Then roll the ball forward so you are bracing your weight between your knees and your hands atop the ball. Then ‘roll-­‐up’ the ball back towards you until you are again in a kneeling position.

The beauty of this move is that it is an evolved and more dynamic plank pose. The intense bracing required by your abdominals is perfect for sculpting the sexy washboard look. Once you’ve got this move down, or if you don’t have an exercise ball, add push-­‐ups, planks, and mountain-­‐climbers to your routine. These moves stiffen those core muscles and also work the hips and lower back which adds to your taut ab look.

SMARTLIPO

If after many weeks of careful nutrition and rigorous exercise you feel that you’re still not where you want to be, consider a consultation with Dr. Tostado at The iBody. Our SmartLipo procedure targets those stubborn fat deposits, using laser technology to melt away the fat, yielding tightened skin and toned definition.

Fitness goals can be taxing, often involving dedication and sacrifice rather than a quick fix. But with determination, commitment, efficient exercise, and nutritional adjustments, you can be well on your way to that toned, sculpted mid-­‐riff you crave.​

Ask Dr. Tostado : How Do You Like to Start Every Morning?

portrait_2

“I simply love the flavor of coconut and banana, so I start every day by putting 1 to 2 tablespoons of coconut oil with the iBODY greens powder and a whole banana or so in a blender with filtered water and a few shake of cinnamon for a nice spicy kick!

This is a high-powered energy drink that keeps me full for 4 to 5 hours!  Coconut oil is a great saturated fat that is literally brain food and dense with energy. It also helps tremendously with digestion so that bowel movement is regulated. The acid in coconut oil is absorbed by the brain to increase cognitive function.  In addition, cinnamon helps prevent insulin resistance. It is good for diabetics and in the prevention diabetes. Banana has potassium and fiber, I just happen to like the flavor, but it does add a great density to the shake. It’s a shake I recommend to all my patients and they enjoy the energy they get from it.”