The Best Veggie Burrito Recipe

This is the best veggie burrito recipe around.  Hands down.  Ok, I might be a little biased because it's my husband’s special recipe and I’ve been eating it for years... you’ll have to try them and let me know. Before I met my husband, I’d never had burritos made this way: baked.  But the crispy tortilla is a nice compliment to the soft refried bean and veggie filling. 

As with most of my recipes, you can sub the veggies I have listed here for your favorite veggies.  In the past we've added cucumbers, sprouts, peppers, onion - you name it!  I love versatile recipes - they keep things fresh but not overly complicated in the kitchen.

These are super easy to make – they can be prepped and in the oven in 15 minutes!  You definitely have time to try this veggie burrito recipe out.

Hubby’s Veggie Burrito Recipe

Serves 2

Ingredients

1 tsp pre-minced garlic

1 16 oz. can vegetarian refried beans

1 medium green or yellow squash

2 cups spinach or kale

1 tsp extra virgin olive oil

4 burrito-sized tortilla shells

1 cup shredded extra sharp cheddar (optional)

1 tbsp white wine or water

1. Chop squash (quarter-sized pieces) and greens
2. Heat olive oil over medium heat and add garlic
3. Add white wine or water to prevent garlic from burning
4. Add squash and greens and sauté until mostly soft
5. Add refried beans, mixing all ingredients and heating thoroughly
6. Stir cheese into veg and bean mix and remove from heat
7. Nuke single tortilla shell for 30 seconds.
8. Stuff shell with quarter of bean mixture, wrap, and place in baking dish
9. Repeat steps 7 & 8 for 3 additional burritos
10. Bake at 375F until tortillas brown on the edges (about 15 minutes)

These come out of the oven HOT – so make sure to let them cool for at least 5 minutes.  Top with your favorite salsa or pico de gallo and guacamole and you are good to go!

Five Reasons To Join A CSA

For the last three years, I’ve been an avid CSA member and I love just about everything they to offer.  Have no idea what I'm talking about?  Keep reading to learn what a CSA is and five top reasons to join a CSA.

Community supported agriculture, or CSAs as they are commonly called, are organized groups of customers who agree to purchase seasonal “shares” of a farmer’s crops for a pre-determined season.   When you join a CSA, you sign up for regular deliveries of vegetables and in some cases fruit, meat, eggs and/or dairy from the participating farm.  The price tag might seem high, but in my opinion, the investment is absolutely worth it.  Here's why:

1. Know Where Your Food Comes From

Most Americans know next to nothing about where their food comes from or what goes into growing it.  Weekly visits to the CSA provide a chance to get to know the head farmer, tour the growing fields, and sometimes even work at the farm (i.e. work-share programs).

2. Experiment with New Produce

CSAs grow local, seasonal produce, some varieties of which you may never have heard of, seen, or used.  By joining a CSA, you always get a variety and are given the opportunity to experiment with different fruits and vegetables, including things like celeriac, kohlrabi, and parsnips.

3. Access to Fresh, Seasonal, Local Vegetables

With a CSA, everything you get will likely be grown within close proximity to your home and picked when ripe, not frozen or chemically-treated to prevent spoilage and trucked across country before getting to you.

4. Support Local Farmers

In the age of large-scale, commercial farms, the small-scale local farmers are at a major disadvantage.  By partnering with a farmer through a CSA, you are financially supporting the farm throughout the entire current growing season.

Additionally, the CSA model is built on the concept of shared risk.  Typically, members pay up front for the season and the farmers work to provide an abundant box of produce each week for the duration of the CSA.  This notion of shared risk is part of what creates a sense of community among CSA members and between members and farmers.

5. Protect the Environment

On average, food travels 1,500 miles from the farm to your plate, requiring high fossil fuel consumption and leaving a large carbon footprint in its wake.  By supporting local agricultural, you are decreasing the agricultural demand on fossil fuels for transportation.  Also, although many CSAs are not certified organic due to the hefty price tag associated with certification, most use few, if any, chemicals in their growing process.  Ask your farm what their growing practices are (and any other questions about how they operate!) before you sign up.

Want to find a CSA in your area?  Check out http://www.localharvest.org/, which has a great database of regional CSAs.  The harvest season is starting, so now is the time to get signed up! 

Introducing Lifestyle Design - One on One Coaching

This day has been a long time coming for me and I’m beyond excited that it’s here!  Today, I’m releasing my signature one on one coaching Lifestyle Design packages.

In talking with women, there were two comments I heard over and over again: “I don’t have time!” and “I know what I need to do to be healthier, I just don’t do it.”  If this resonates with you, realize YOU ARE NOT ALONE.  Again, I heard this REPEATEDLY (and I fall victim to these things too!  Hey – I’m human afterall.) 

I created the Lifestyle Design programs to tackle these problems head on.  Starting with a heavy focus on goal setting, priorities and time and stress management, together we’ll gradually transition into incorporating healthier habits into your life – from eating healthy on the go to savoring time for self care and feeding your soul to maintaining this way of life long term.

Here’s the quick and dirty breakdown of the three options I’m offering.  To dig right in, visit the Lifestyle Design page.  Still have questions about coaching, check out Coaching 101 or contact me directly.

Four-Week Intensive Lifestyle Design Crash Course

This is a super aggressive program – 9 one on one sessions in 4 weeks and daily email check-ins.  Not for the weak of heart, if you have a clear vision of where you want to go and need a serious kick in the ass to get you there, this one’s for you.

Three-Month Slow-and-Steady Lifestyle Design Program

I’m not going to lie… this one’s my favorite.  We’ll work one on one for six sessions with weekly email check-ins.  This program’s perfect for working at your own pace, finding some clarity, and really savoring the coaching process.

No-Strings Attached Lifestyle Design Strategy Session

This one’s for the freedom-seeking types.  It’s a pay-as-you-go option and gives you the liberty to create your own schedule and customize your own program.

Each package comes with a FREE 50 minute consultation.  This is a great opportunity for us to get to know each other and decide if we’ll be successful working together.  Email me to schedule your FREE consultation today!

For more info, read the official Lifestyle Design Press Release.

Lifestyle Design - Official Press Release

Philadelphia, PA – April 18, 2013 — Stephanie Cook Wellness, a personal health and fitness coaching provider, unveiled a suite of Lifestyle Design one on one coaching packages today.  Designed for the busy professional superwoman, Lifestyle Design empowers women to take charge of their health and wellbeing through a holistic approach to achieve personalized goals. These packages are customized to address the specific needs of each client and are held via phone or Skype, to transition flawlessly into busy schedules.  The series includes multiple options including the Four-Week (9 session) Intensive Lifestyle Design Crash Course, the Three-Month (6 session) Slow-and-Steady Lifestyle Design Program, and the No-Strings Attached Lifestyle Design Strategy Session (1 session).  Working with Stephanie Cook, the company’s founder and certified Health Coach, clients learn strategies to attack the sources of derailment for the do-it-all woman, such as professional pressures, stress, and lack of time, and pinpointing areas of focus, including meal planning and prep, exercise, self-care, and scheduling.  The creation of this series was informed through surveys of professional women and their needs, plus the personal experience and expertise of Ms. Cook. 

“About three years ago, I let my job and corporate success define who I was and occupy the bulk of my time and energy.  I neglected myself and many important relationships in my life.  At the point of burn out, I realized what a huge role self-care needs to play in life and I got serious about the food, people, and activities that were fueling me,” says Stephanie of her own health journey. “My experience has ultimately helped me to not only be a happier, healthier me, but it’s also helped me to be a better employee, wife, and friend.  Now, I want to use my experience to help other professionals design their ideal life and make it a reality.  That essence is infused in my health coaching models.”

Stephanie Cook Wellness was founded in 2013 to provide nutrition, fitness, and overall wellness advice and support to working women.  Stephanie understands the strains that a demanding career and lifestyle can put on an otherwise healthy and happy life and has designed her one-on-one coaching packages and personal coaching approach to meet the needs of the modern workforce.  She is a complex problem solver and designer using her background in engineering and technical data analysis to provide a systematic approach to solving wellness problems and constructing healthier lifestyles.  Stephanie is certified as a Health Coach through the Institute for Integrative Nutrition.  She is married and lives in Philadelphia.

Visit www.stephaniecookwellness.com/lifestyle-design for more information on Lifestyle Design coaching by Stephanie Cook Wellness and connect with Stephanie on Facebook for daily health and lifestyle tips and inspiration.

Healthy Pasta Alternative: Pesto Squash Pasta

A couple weeks ago, I got home late from work and was dragging my feet on making dinner.  You know the drill… busting your butt all day and the idea of doing just ONE MORE THING is enough to make you want to just curl up on the couch and order in. Well, I fought the urge to do that, because I really wanted to try out this healthy pasta alternative.

Pesto Squash Pasta

I’m so glad I did!  This ended up being super easy to make, was done in 20 minutes, and was a real crowd-pleaser.  Dish load was low, too – I only used a cutting board, frying pan, knife, spoon, serving plates and utensils. 

Now, your average internet foodie blog would tell you that you must mince your own garlic and really should make your own pesto, too, but WHO HAS TIME FOR THAT?  My philosophy is all about making healthy meals both EASY and QUICK… so, yes, I use pre-minced garlic and jarred pesto.  No shame in my game.

Pesto Squash Pasta

Serves: 2

Prep time: 10 minutes

Cook time: 10 minutes

2 tablespoons extra virgin olive oil

3 medium to large yellow or green squash (I prefer green because of its smaller seeds)

1 clove garlic or 2 teaspoons pre-minced garlic

2 handfuls cherry or small heirloom tomatoes (optional)

15 jumbo shrimp, thawed and deveined

2 tablespoons jarred pesto

1. Peel shrimp and rinse under cold water
2. Mince garlic (as necessary)
3. In a medium pan, heat olive oil over medium heat and add garlic
4. Once garlic begins to sizzle and brown, add shrimp and sauté approximately 2 minutes on each side.  Remove from heat and set aside
5. Wash, chop off ends, and peel squash
6. Using a vegetable peeler or mandolin slicer (note: my mandolin slicer scares me, so I went with the veggie peeler!), peel squash lengthwise into long, thin strips.  As squash pieces get small, peeling becomes difficult – just try to get the pieces as small and thin as possible so they cook evenly.
7. Return shrimp pan to medium heat and add squash, stirring occasionally, until squash is heated thoroughly (approximately 5 minutes)
8. Wash and chop tomatoes in half
9. Stir in pesto and tomatoes, remove from heat, plate, and serve

You can serve with a nice green side salad for some extra veggie power and shrimp can be replaced with chicken, if that floats your boat.  It doesn’t get much easier than that.

In the comments, tell me what you think of using squash as an alternative to pasta.  Do you have any other go-to pasta alternatives?

Pulling It All Together - The Keys to Brain Health

The last four weeks, I’ve been talking about brain health.  I think this topic is hugely important AND interesting and I hope you do, too.  In case you’ve missed out over the last couple weeks (or if you’re type A like me and just want everything in one neat place), here’s what you can do NOW to keep your mind young and spry.

1. Eat your Vitamins: Eat foods rich in Vitamin E, folate, B₆, and B₁₂
2. Focus on Metals: Ensure you’re in the metals sweet-spot by limiting excess iron, copper, and aluminum
3. Ditch Bad Fats: Steer clear of hydrogenated oils and trans fats
4. Hit the Hay: Get 6-8 hours of sleep EVERY night
5. Get Moving: Get 30 minutes of moderate exercise 5 days a week.

And, since you’ve paying such good attention to your brain and keeping it healthy, here’s one last FUN tip to protect your mental capacities.

Studies suggest that anthocyanins, the dark pigments in grapes and some berries, have protective effects.  You can get your fill of anthocyanins from modest amounts of red wine or from grape or blueberry juice.  Cheers!

What’s Fat Got To Do With It? And other cheesy 80s references

Today, we’re talking FATS - “bad fats” to be exact.  These include saturated and trans fats (hydrogenated oils) and can be found in animal products and fast and processed foods.  We all know this stuff is bad for us from a waistline perspective, but its BAD, BAD, REALLY REALLY BAD from a brain health perspective too.As an aside, I’m not sure exactly how this post got tied in with bad 80s music references, but I’m just going to go with it.

bad

“Bad fats” increase cholesterol, which can block arteries and slow the flow of blood to the brain.  No blood = no oxygen = bad for your brain.  Cholesterol has also been linked to the formation of plaque (microscopic protein and cholesterol) on the brain that is a primary characteristic of Alzheimer’s.  No thank you!

Here are the keys to leaving the bad fats behind:

GO NATURAL

The best way to avoid “bad fats’ is to eat a balanced diet rich in fruits, vegetables, whole grains, lean sources of protein, and low-fat or fat-free dairy products.  Steer clear of the packaged or processed.  Cook at home as often as possible.

DITCH THE FAST FOOD & DEEP FRIED MEALS

This is no surprise… we’ve all heard that fast food is bad for your body.  Now you know it’s bad for your brain, too.  My best tip for avoiding this: plan your meals ahead of time so you don’t having to grab something in a pinch.

READ LABELS

Here’s a crazy fact for you: In the US, products containing less than 0.5 grams of trans fat per serving can be labeled as having 0 grams trans fat.  When buying packaged foods, read the labels and ingredients – avoid anything with hydrogenated oils in the ingredients list.

LOOK AT YOUR ANIMAL PRODUCT CONSUMPTION

Animal products like meat and dairy are high in saturated fat.  Now, I’m not here to tell you that these are all bad, but you should be aware of the quantity and quality of the animal products you’re eating, especially if you have issues with cholesterol.  Aim for grass or grain-fed and organic when possible.

Not all fats are created equal... fats get a bad rap, but incorporating healthy fats into your diet is essential.  Good sources of fat include avocados, raw nuts, and oils like coconut, olive, and fish.

Now, “who’s bad”?

Getting Heavy, Metals That Is

Last week I talked about the vitamins you need to keep your brain in tip-top-shape.  Today, let’s talk metals… not the stuff that keeps your ‘bling’ in place; the stuff that you eat and drink.

Now, you might be thinking “Eating metals… that sounds bad”, but there are some metals that your body needs to function.  The thing about metals, as with everything, is that you can have too much of a good thing. 

Here are the three metals that have been linked to brain health (note: one not yet conclusively!) and some suggestions for how to get the optimal concentrations.

Iron

Why You Need It: Iron helps to carry oxygen in your bloodstream, but too much can oxidize (think rust!) and produce free radicals in the blood stream and brain.

How to Get It: Beans and Leafy Greens

What to Avoid: Red Meat (sorry carnivores!) and cooking with cast-iron pans

Copper

Why You Need it: Copper aids in energy production, iron metabolism, connective tissue formation, brain and nervous system functions, and acts as an antioxidant

How to Get It: This one’s easy – make sure to get 3 servings of veggies daily – eater’s choice!

What to Avoid: Believe it or not, your multivitamin might be giving you more copper than you need.  If you’re concerned about too much copper, opt for a “Vitamins Only” multi. 

Unfiltered water can be another source (via copper pipes).  You can test your water using an at-home test kit from Home Depot.  An water filter like Brita should do the trick to remove any unwanted copper.  Make sure to change out the filter regularly – when it gets old, it may actually leach metals back INTO your water.

Aluminum

Why You Need it: Aluminum is naturally occurring in most foods, but your body doesn’t really “need” it and too much can be toxic.  Some researchers have identified linkages between aluminum and dementia – but the jury’s still largely out on this one.

How to Get it: Not applicable

What to Avoid: Uncoated aluminum cookware, antacids, baking powder, frozen foods, and antiperspirants - check labels for all of these!, and unfiltered water (see above).

When I did my research, I was suprised that I might be getting too much copper in my multi.  What surprises you about metals?

Feed Your Head. Vitamins for your brain.

"Let food be thy medicine and medicine be thy food"

I’m a HUGE proponent of using food as medicine; what we put in to our bodies has a major impact on how we feel and what we’re capable of accomplishing.  So, it should come as no surprise, that the idea that certain foods or dietary additions could keep your mind sharp today and help to prevent diseases in the future GETS ME EXCITED.

For me, this is a topic that hits close to home: I have a family history of Alzheimer’s.  I’ve seen the disease up close and personal and it SCARES THE CRAP OUT OF ME.  But, history or no history, the stats are downright frightening:

According to the 2012 Alzheimer’s Disease Facts and Figures, women over age 65 have about a 1 in 5 chance of suffering from Alzheimer’s, while men of the same age have about a 1 in 10 chance (note: researchers believe the discrepancy is related to life expectancy, not to gender).

These risks are only expected to INCREASE OVER TIME.

Maybe a future risk of dementia or Alzheimer’s doesn't grab you, so let’s look a little shorter term and closer to home.  In our fast-paced, tech-driven society, our ability to think, comprehend, reason, plan, and execute is what keeps most of us employed.   YOUR BRAIN IS YOUR LIVELIHOOD.  What could be more important than that?

There’s so much great info on this topic that I've decided to give you the goods in a five part series.  Today’s topic: VITAMINS

Vitamins can be overwhelming – there are so many out there.  I’m here to tell you what you need for brain health and how to get it naturally – no pills necessary!

Vitamin E

Why you need it: Good ol’ vitamin E is an antioxidant.  Antioxidants protect cells from free radicals, which are formed as the body converts food to energy.  Vitamin E neutralizes the free radicals, protecting your cells.

Where you’ll find it: Nuts, seeds, vegetable oils, spinach, broccoli, mangoes, sweet potatoes

How much you need for a healthy brain*: 8 milligrams per day (think 1.5 ounces of almonds)

Folate

Why you need it: Folate is a key component of the folate cycle (go-figure!).   A folate deficiency can lead to excess homocystein.  High levels of homocystein have been linked to brain atrophy and Alzheimer’s.

Where you’ll find it: Peanuts, beans, lentils, leafy greens, corn, asparagus

How much you need*: 0.8 milligrams per day (think ½ cup cooked spinach)

Vitamin B6

Why you need it: Studies indicate B6 may improve memory and increase attention.  It also regulates mood, prevents mental fatigue, helps the brain produce serotonin, and helps the body make hemoglobin, the part of your blood that carries energy-boosting oxygen to the brain and other organs. Vitamin B-6 may also improve your memory.

Where you’ll find it: Chickpeas, potatoes, fish, beef liver, and non-citrus fruits (like bananas)

How much you need*: 20 milligrams per day (multiple sources needed)

Vitamin B12

Why you need it: Similar to folate, B12 is a key component of the folate cycle and deficiencies cause excess homocysteine.

Where you’ll find it: Animal-derived (fish and shellfish, meat, poultry, eggs, milk, and milk products) and fermented foods

How much you need*: 0.5 milligrams per day (multiple sources needed)

 *Quantities needed are only those identified as beneficial to brain health; additional may be required as recommended daily value

Stay tuned for parts 2 through 5 of this series on brain health!  Until next week, feed your head!

Meet My New Business Partner.

While I'm really interested in providing one-on-one coaching to clients, I recently decided to bring another dimension to my coaching practice - another "tool in my toolbox" so to speak.  It was a decision I didn't take lately, as I don't believe in endorsing anything I can't 100% get behind, but when I looked at the alignment between my goals for Stephanie Cook Wellness and Beachbody, as a company, and considered the benefits their products have for some of my clients, I decided to COMMIT to building the relationship.

Watch my video to find out the three reasons why I decided to partner with Beachbody.

Want more info on Beachbody?  Follow the links to learn about Team Beachbody and Shakeology.