The Health Nut

Do Your Resolutions Have Heart?

2012-01-17T07:41:00.000-08:00

I always like to write a blog half way into the first month of the new year to see how everyone is doing on the commitments they just signed on for. It is amazing how important we think our resolutions are until we are face to face with the work of maintaining them!

I recently read the Steve Jobs biography which not only did I love but which also got me back in touch with many of the ideologies that drove my thinking in my late teens and twenties - the late 60's and early 70's. I have been rereading some seminal books of that time like Autobiography of a Yogi, The Teachings of Don Juan - A Yaqui Way of Knowledge, and some old nutrition books by Arnold Ehret that I have saved.

I came across a passage in The Teachings of Don Juan that spoke to me. Of course I am in a different place now than I was 40 years ago when I first read the book, but good books have a way of evoking new meaning no matter how many time you reread them.

Don Juan, the aging the sorcerer says, "My benefactor told me about it once when I was young, and my blood was too vigorous for me to understand. Now I do understand it. I will tell you what it is: Does this path have a heart? All paths are the same: they lead nowhere. They are paths going through the bush, or into the bush. In my own life I could say I have traversed long, long paths, but I am not anywhere. My benefactor's question has meaning now. Does the path have a heart? If it does, the path is good; if it doesn't it is of no use. Both paths lead nowhere; but one has a heart, the other doesn't. One makes for a joyful journey; as long as you follow it, you are one with it. The other will make you curse your life. One makes you strong; the other weakens you."

So ask yourself now, "Do your resolutions have heart?'" Your answer may help explain why you are or not keeping them.

Does tightening the reins make you eat more?

2011-11-19T17:43:00.000-08:00

As I start to begin my Thanksgiving preparations, I find myself eating more even though I want to be eating less. A strange but common paradox. I was thinking I should cut back a little before the holiday especially since I know I will be entertaining out of town guests, eating out more, and then going on a vacation the day after Thanksgiving. Yet thoughts of deprivation can often lead to overindulgence.

So instead of tightenting my grip, I have decided in the spirit of Thanksgiving to just let go and be thankful for whatever I put into my mouth. While I do not plan to go "hog wild" over Thanksgiving, I do plan to keep this mantra in mind: Bless, savor, and enjoy!

Seven Day Count Down

2011-11-17T02:18:00.000-08:00

Seven days until Thanksgiving: family, friends, good food and drink. My advice is to enjoy the day and don't worry about what you eat. (Remember to always drink responsibly.) Did you notice I said "day?" That is the first key to starting off the holiday season on the right foot. After Thursday go back to your regular eating (and exercise) otherwise what starts as just one day often morphs into another 39 days of overindulgence.

To avoid having to face the music on January 1st, here are a few things to consider as you prepare your Thanksgiving feast:

Avoid using hydrogenated fats in pies and baked goods.
Have a salad and at least two or three vegetables.
Use olive or canola oil or Land O Lakes Spreadable Butter (half olive or canola) instead of margarine in cooking.
Offer fresh fruit with the other yummy desserts.
Don't drink your calories other than wine or spirits, avoid high calorie mixers.
Add some whole grain bread to your stuffing.

Which reminds me of one cardinal rule: Don't stuff yourself to the gills. Eat until you are full - not stuffed. Then in a few hours, if you are hungry go back for more. A stuffed turkey is good, a stuffed belly is not.

Prevent Holiday Weight Gain

2011-11-14T23:41:00.001-08:00

Right about now, clients start to ask how they can keep weight off over the holidays. Here are three simple things you can do:

Watch your alcohol consumption. If you know you will be drinking, cut back on starchy foods during the day. Eat more veggies and lean protein.

Watch the sweets at work. Draw a line in the frosting and "just say no" to the plates of goodies that will be passing your desk. Bring a healthy snack from home for the 4:00 slump.

Get back to the gym now and don't wait for the New Year to begin again.

Try these for starters. I will be giving tips from now until the end of January.

Cinch! Conquer Cravings, Drop Pounds and Lose Inches - Popular Diet and Lifestyle Books Reviewed by Food and Nutrition Experts: Members of the American Dietetic Association

2011-07-13T08:21:00.000-07:00

Here is a book review I did for one of the latest diet books. If you are vegan or almost there, you might be interested. It is also great for moving towards a more plant based diet.

Cinch! Conquer Cravings, Drop Pounds and Lose Inches - Popular Diet and Lifestyle Books Reviewed by Food and Nutrition Experts: Members of the American Dietetic Association

Juicing and Cleansing

2011-06-27T06:33:00.001-07:00

Lately many of my clients have been asking about juicing and cleansing diets. I always tell them juice diets or fasts are good for the short term but they don't work for weight loss. A "fast" is fast; a quick way to drop some pounds, give your body a rest from too much sugar, salt, refined grains, and bad fats, and help transition you to healthier eating.

Long term, sustainable weight loss requires slow changes that last. But, as we all know, change is hard. So one good way to start the process of healthier eating is to do a three day juice fast or cleanse. Drinking juice infuses your body with a powerful punch of nutrients that can help revitalize you and get you unhooked from all those addictive fatty, sugary foods. Plus it gives you a vacation from, "what am I going to eat."

I have layed out a three day plan in my new ebook, GoBeFull Juice Diet and Cleanse. Download the ebook from http://www.gobefull.com and see what you think.

Neighborhood Gardens

2011-05-11T20:30:00.000-07:00

The Health Nut has awakened from her winter slumber and has been noticing garden plots all over the suburbs. Now that is a beautiful site (or sight). Soon the burbs could look like the hills of Tuscany where every useable plot of land is planted with vegetable gardens, grape vines, olive trees, and other types of fruit trees. How refreshing!

Now is a great time to clear a spot and go to your nearest nursery and pick up some seedlings or plant your own seeds. Gardening is so much fun and it is good exercise. The rewards are worth the hassle.

First make sure you put up a good fence that deer cannot jump over (they can clear 7 feet) and watch out for other critters. If you have a dog, he or she will keep the varmints away. You might want to add a scarecrow as the birds can wreck havoc on a garden.

Second add some worm castings to the soil along with some good topsoil. The worm castings (a nice euphemism) for worm poop adds nutrients to the soil. The topsoil helps the soil hold water in the dry weather by breaking up the red clay of Virginia.

Thirdly, mark what the vegetables are so when they start to grow you won't confuse them with weeds.

Then have at it and enjoy the process.

Stay tuned for more gardening updates.

Red Mango

2011-01-09T02:10:00.000-08:00

Next time you are racing through an airport starving, try Red Mango. Really good. The POM yogurt with fresh fruit, granola, and mini chocolate chips is so refreshing. Healthy, delicious, and fast.

The Holidays are Here

2010-12-03T05:26:00.000-08:00

Before you start indulging with reckless abandon, take a moment now to think about your New Year's resolutions. If they relate to diet, weight, exercise, and fitness or general well being, then "Whoa Nelly."

Hold on tight, grab a pen and paper (remember those), and start writing down what you want to be when the new year rolls in:

Thinner
Fitter
More in control
Full of vitality
A non smoker
......... (fill in the blank)

Notice there is no "Happy" on the list. Happiness is not a state in itself but comes from other actions like being committed, having purpose, feeling good, helping others, and reaching your goals (whatever they may be), to name just a few. There is no right or wrong here.

Of course if you can just stay in the present moment you will happy because you are not thinking about anything but the moment! Staying present is a very tough exercise especially with a Blackberry buzzing in your pocket.

Back to making what you want happen. Creating a vision is the first step to achieving success in any endeavor. You've got to really want whatever it is you want to achieve and you have to envision it before you can have it.

Once the desire is there, you make a plan. Then the work begins. Having a plan and not sticking to it won't get you there. That does not mean you can't be flexible and revise the plan as you go along. Also no plan is perfect. You don't have to do things 100% to see results. You just have to do your plan well enough that the old ways that were not working are replaced with actions that work.

It sounds simple but it is really hard. You may have to continually do battle with yourself until the new behaviors take on a life of their own. When this happens, the endorphins that flow from feeling happy (meaning achieving your goals) motivate you to keep going. It becomes a self-fulfilling prophecy.

So go for it now and use this month as a laboratory for what you want to create in the coming year.

It's Halloween

2010-10-31T03:53:00.000-07:00

Tonight's the night! If you decide to indulge, pick out your favorite candy (or candies) and ENJOY every last bite.

Then...have a plan for tomorrow. Either throw away what's left or put it in the freezer (watch out if you love frozen Snickers) or ration it till it is gone. If you take the latter two approaches, compensate every day for the extra calories by reducing your intake of other sweets and carbs or upping your exercise.

Simple and it works.

A New Type of Birth Control

2010-10-28T13:16:00.000-07:00

Here is another reason that BPA or bisphenol used in plastics should be avoided. According to a recent study involving Chinese factory workers, workers who had BPA in their urine also had impaired semen quality. This translates to a drop in semen concentration, drop in overall sperm count, and drop in sperm vitality and motility.

While many think that low dose exposure presents little concern, remember that BPA is everywhere. So while we might not be getting the intense exposure of a factory worker, small doses do accumulate. BPA is in baby bottles, plastic containers, dental sealants, and food and beverage container liners, to name just a few. If you eat take out, microwave in plastic, or eat and drink from cans, you are exposed.

Go to Target and purchase a set of glass containers for the microwave. Anchor makes good ones with tight fitting lids. You can also order them on Amazon.

The Health Nut believes the old adage, "an ounce of prevention is worth a pound of cure."

Don't Let Halloween Turn You Into a Candy Witch!

2010-10-24T04:11:00.000-07:00

Do you dread the candy holidays? They start in February with Valentine's Day and continue year round with the biggest fest happening on Halloween. What is a mother or father to do? (If you don't have kids, well then, you might welcome the chance to indulge!)

The good news is that kids usually forget about the candy after a few weeks. Sometimes letting them go nuts for a couple of days gets the major desire to gorge on sweets out of their systems. If you limit your celebration to one party, your chances of reducing the bounty are increased.

However, if you plan to go out trick or treating, here are a few suggestions to help you deal with the onslaught:

Buy a limited quantity of the treats so you and your family won't be tempted to eat leftovers.
Read the labels on the bags and look for candy without hydrogenated fats or palm oil. These are higher in trans and saturated fats. Obviously it is difficult to avoid sugar.
Make young children carry their own plastic pumpkin or bag. When they start complaining that the container is too heavy, it's time to go home. (Of course this does not apply to infants.)
When you get home, throw away any open wrappers or suspicious looking ones. There are many systems for sorting: likes and dislikes, chocolate vs non chocolate, etc. Sorting is so much fun!
Plan ahead. Knowing the candy is coming, start to avoid fast food and cut down on other foods loaded with fat and sugar. Eat more fruits and veggies.
Make a plan about the candy prior to trick or treating. Here are some suggestions:

Set a time limit on how much they can have in a day.
Set a time limit when the candy moves to the freezer.
Set a time limit when the candy will get thrown away.
For cavity prevention, be sure they either brush their teeth or rinse their mouths after eating candy.

Planning ahead and setting reasonable guidelines will help you avoid being seen as the witch this Halloween season.

Why Stay Alkaline?

2010-10-23T02:47:00.000-07:00

Here's proof that what often seems like wacky information can actually be sound advice. About forty years ago (yes that is right) when I was a student at the University of Arizona, I visited a "nutritionist." While the guy was not a "certified nutritionist," meaning he did not have a degree in nutrition from a university, he was a so-called expert in fasting and cleansing the body. For those of you who think cleansing is a new phenom, it has been around for thousands of years, though in many different forms and incarnations.

The nutritionist told me that I needed to keep my body alkaline. He had me test my urine every morning with PH strips to see whether I was more acid or alkaline. Keeping the body more alkaline, he said, would promote good health.

How do you make the body more alkaline? By eating lots of vegetables and fruits. Even acid fruits become alkaline in the body. Alkalinity promotes good bone health and promotes good kidney function. Too much acid in the bloodstream causes muscle wasting. "Muscle loss is the body's way of adapting to excess acid, so is bone loss" according to the recent issue of the Nutrition Action newsletter.

What foods create acidity in the body? Carbohydrates (bread, rice, pasta, oats, sweets), even whole grains, proteins (meat, fish, dairy). Oils are neutral and luckily red wine and beer are slightly alkaline producing. Fruits and vegetables are highly alkaline. The PRAL or potential renal acid load lists foods that drop the acid load. Foods with a high negative PRAL (like fruits and veggies) neutralize foods with high positive PRALs.

This does not mean eliminate all animal protein or carbs. Your protein intake in grams should be approximately half your body weight in pounds. Interestingly, while animal proteins are acid producing, beans are less acid producing than the same amount of protein from beef. However, "the acid producing quality depends on how many sulfur-containing amino acids (protein's building blocks) are in the protein. There is a wide range in both plant and animal sources so it is misleading to refer to protein as plant or animal, unless you know the overall picture."

Limit your carbs to about 6-8 servings and make those whole grains (see my GoBeFull book for portions sizes; http://www.gobefull.com/) and increase your intake of fruits and veggies to eleven servings a day. While eleven servings seems like a lot of fruits and veggies, it is not that hard if you eat more salads, vegetarian entrees, and snack on fresh fruit. Raisins (watch the serving size) have the highest PRAL. Spinach is also really high.

Add in regular high impact, weight bearing exercise and Vitamin D (about 800 mg./day) to insure strong bones.

Just so you know, that wacky nutritionist who told me to stay alkaline went on to invent Juice Plus! Sometimes what seems like quackery in one decade turns out to be common sense in another.

The Garden of Eatin'

2010-10-18T06:42:00.000-07:00

Down on the farm this weekend, another health nut named Charlotte (no relation to Wilbur) and I picked pears, ate persimmons right off the tree, and cracked open black walnuts. We picked kale, cabbage, peppers, lettuce, and ate some strawberries left on the vine. Sounds fun doesn't it? Here are the details in case you are interested:

There is a giant pear tree that sits in the orchard. Its pears fall from the tree and land in both the orchard and in the pasture where the cows graze. The cows discovered the joy of eating pears when they landed on their side of the fence. When they finished the pears on their side,wanting more, they broke the pasture fence trying to get to the pears that covered the ground on the orchard side. There were hundreds of pears slowly fermenting and attracting tons of bees. Two little cows actually got out by rolling under the split rail fence which caused the big cows still in the pasture to freak and moo continually. Who knew cows liked pears!

We took hammers to the black walnut pods that are all over the ground only to find the nuts inside were soft, thin, and black (black is good) and basically inedible. There are so many on the ground that it is hard to walk and if you are not careful, your feet will come out from under you and you will fall. Falling is always good for a laugh.

We then moved on to the persimmons. Climbing the ladder I found the softest, persimmons I could reach. Trouble is unless a persimmon is perfectly ripe, the first bite is sweet and warm (warm from the sun), but then all of a sudden your mouth feels like you ate chalk. So much for all the persimmons.

Next we took the ladder over to the pear tree and started picking. We ignored the bees and the fermentation under our feet. (The cows on the other side of the tree in the field ignored us.) We picked tons of pears but got the pear picker basket (a long pole with an orange basket on the end, actually an apple picker) stuck in the tree. Charlotte climbed the tree and, while hugging the giant limb, used the pole that the basket used to be attached to, to try and reach the basket which was now entangled in the leaves. When that failed to work, we moved on to a branch trimmer with a long blade. Charlotte was great at holding the long pole and getting the blade under the basket and making it fall to the ground. It even had a pear in it when it landed! We took our bounty back to the porch and finished our Scrabble game and our beers (yes health nuts drink beer) and then went to the garden in search of some produce.

We picked kale, cabbage, hot red peppers (to dry), bell peppers, Poblano peppers, and some lavender and oregano. Cooked all the greens and peppers together in olive oil, added some fresh garlic, grated parmesan cheese, and a drizzle of pine infused balsamic vinegar. It was spectacular eating.

A day on the farm usually beats a day at the mall. I guarantee you will laugh more and spend less !

Baltimore Marathon

2010-10-15T10:50:00.000-07:00

The Health Nut will be at the Baltimore Marathon this Saturday, October 16th, cheering on the runners. Keep your eyes open for the giant, wacky walnut!

Halloween Candy

2010-10-10T01:31:00.000-07:00

Already checking out the Halloween candy aisle? Here are a couple of suggestions to get ready for the onslaught:

Don't purchase the candy until the day of Halloween.
Buy less than you need to avoid leftovers (we all over estimate.)
Buy candy you don't love!
Despite your good intentions, if you know you will succumb to temptation anyway, start preparing now by eating less fast food, avoiding artery clogging fats, making more vegetarian meals, and upping your activity level.

More to come on how to handle the candy when it comes home on Halloween night.

The End of Overeating

2010-10-08T05:59:00.002-07:00

If you still struggle with binging and overeating, I would recommend picking up a copy of Dr. David Kessler's book, The End of Overeating. Dr. Kessler clearly explains the brain chemistry that plays a role in repetitive overeating or what he calls "hypereating."

While not a page turner, this book helps you understand how our over-processed, over-sugared, intensely salted, and extremely high fat diet leads to loss of control. The author clearly explains how these foods set up pathways in our brains that lead to what he calls the "cue-urge-reward-habit cycle" which becomes self-generating.

In the end, while his recommendations to conquer uncontrolled eating are nothing new, the book does free the reader from blaming him or herself and instead provides hope that there is a cure. Dr. Kessler reminds us once again that there is no magic bullet. The cure lies in consistently being vigilant, choosing "healthy" foods over processed foods, and staying active.

'

2010-10-08T05:59:00.001-07:00

Pump It Up

2010-09-25T06:48:00.000-07:00

When the fall fashion catalogs start appearing in the mailbox, clients begin asking me, "How can I accelerate my weight loss?" Here are some tips that will get the results you are looking for:

Up the intensity of your current exercise routine. Doing the same old routine all the time will not get rid of the inches and rolls. You've got to sweat and work harder! Maybe take up spinning or get on your bicycle and ride those hills. The cool weather and colorful leaves make outside activity glorious.

Hire a trainer. I know trainers are expensive but so is buying the next size up in clothes. A good trainer will work you harder than you could ever push yourself. Plus weight training is good for your bone density and overall strength. If you are working hard, you should see results within a few weeks.

Add sprints to your walks. Set a goal. Maybe after five minutes of walking do two minutes of fast running. This is a quick way to up your endurance.

Cut carbs. For three days at a time cut out all breads, pasta, crackers, alcohol, etc. Then for the next two days add back one to two servings and then repeat the sequence. One serving of carbs equals: 1 slice of bread, 20 Wheat Thins, 1/3 cup of cooked rice or pasta. 4 pieces of sushi, 3 Hershey Kisses, 1/2 English muffin, 1 small baked potato, 1 fruit Popsicle. (See my GoBeFull book for serving sizes @ http://www.gobefull.com/)

Limit fruit to two servings a day: 2 T. raisins, 1 small apple, 20 grapes, 1/2 cantaloupe, and small mango.
Eat lean protein: fish, chicken (no skin), turkey (no skin), Cabot 75% reduced fat cheddar cheese, lean beef, and beans.
Eat tons of veggies.

It hit me the other day as I was walking up the stairs at the gym, dead tired from my workout, that working out hard and eating right is a small price to pay for the energy, enthusiasm, and excitement for life that fills me the rest of the hours of the day.

Mantra for the month: Pump it up!

Lunch Box Lift Off

2010-08-26T06:16:00.000-07:00

It is that time of year again when many of us have to think about packing our kid's lunch boxes. Bleary eyed from just waking up or dead tired from a day of work, packing lunch doesn't have to be one more dreaded chore. Here are some tips to help make the mundane more manageable:

Find a lunch box the kid loves Make a special trip to pick one out. The more ostentatious the better! Avoid lunch boxes with plastic containers made from BPA plastics.
Select a cool thermos for soups, mac and cheese, chili, and warm pasta.
Plan a special day to bake some of his or her favorite treats. Instead of the usual mixes and boxes, start from scratch. Use whole wheat pastry flour, Land O Lakes Spreadable Butter, applesauce, dried fruits, chocolate chips, and oatmeal for healthier desserts. Freeze the leftovers and toss them in the lunch box.
100 calorie packs, while limited in calories, are made with the usual junky ingredients like too much sodium, bleached flour, and bad fats. They should not be tossed in on a regular basis. The health quality of foods is just as important as the calorie content.
Make sandwiches on whole grain or white whole grain (don't ask me how but the companies say it is whole grain). Hummus, avocado, and pepper jack cheese all make great additions to any sandwich. A few spinach leaves or tomato paste add some strong antioxidants.
Avoid processed meats with nitrites.
Left over pizza makes a great lunch. Order whole wheat when ordering out or buy the new Kashi thin crusted whole grain pizzas. Wrap in foil. Kids love cold left over pizza.
If there is no left over chili from dinner, Amy's canned chili is good. Add some grated cheese. Leftover soups go great in the thermos. Serve with Wheat Thins (low sodium) or baked chips and guacamole.
Peanut butter and jelly is always a fav. Use the natural stuff. Add bananas and chocolate chips for fun.
Today kids eat salads. Toss in some chicken, grated Cabot reduced fat cheddar, and dried cherries and mandarin oranges.
Subway can also be a good fall back. Try a sub on one of their many whole grain breads. Stick to the chicken or turkey rather than the ham or salami. Add tons of veggies, a squirt of olive oil and vinegar and you are good to go. A bag of baked chips and an apple and it is one stop shopping.

Most importantly, mix it up. Add some puddings, chocolate chip oatmeal cookies, carrots and ranch dressing. Think out of the box.

Cooking with Kids

2010-08-09T02:21:00.001-07:00

School is about to start and now is a great time to spend some of the last few weeks doing fun activities with the kids. How about cooking? You can practice making some of the delicious and healthy treats that they can take in their lunch boxes.

Forget the traditional boxed mixes and go for a recipe from scratch. You can always substitute whole wheat pastry flour for bleached flour, applesauce instead of oil, and use grated vegetables for moisture and added fiber. Cold pressed canola oil is a good choice when usiing oil.

If you are in a hurry at least choose a boxed mix with healthful ingredients. There are so many on the market today. No Pudge Fudge Brownies are my favorite. All you have to do is dump the mix in a bowl and add some non fat vanilla yogurt.

What about carrot muffins or zucchini bread? You can always add nuts and dried fruit like cranberries, raisins, or cherries to any recipe. Banana bread tastes great with chocolate chips and is fun to eat in a cupcake wrapper. Speaking of cupcakes, you can put any kind of dessert in a cupcake wrapper and it doesn't always have to have white bleached flour, trans fats, and tons of frosting.

Cooking with kids reinforces lots of skills learned in school: reading, counting, and measuring. Most importantly, cooking with kids gets them in touch with food. The more connected kids are with the food they eat, the more conscious they become about health and fitness. Making the connection between eating and health early in life is important because it leads to better choices down the road.

What's Fresh at the Farmer's Market?

2010-07-11T04:23:00.000-07:00

The Health Nut has been very busy working in her garden. There are so many vegetables to pick and even more weeds to pull!

July and August are two of the most bountiful months for fresh fruits and vegetables. Now is the time to stop at one of the many produce stands and pick up some of this bounty. Here is what is in season now:

Veggies

Corn
Cucumbers
Eggplant
Green beans
Summer Squash
Tomatoes

Fruits

Apricots
Blueberries
Cantaloupe
Kiwi
Peaches
Plums
Raspberries
Strawberries
Watermelon

Keep a supply of reusable bags in the car so you will be ready when you see a stand. Try sampling varieties that are not on your usual menu. Be daring! Once you get home the fun begins.

Sorting Veggies - Touching and smelling the produce is large part of the fun. Start by sorting the vegetables. Keep tomatoes in a bowl on the counter because once you refrigerate them, they stop ripening. Only put the really ripe ones in the fridge. All other veggies can go in the refrigerator wrapped in plastic bags (less aesthetic but they keep longer); however, no one seems to agree on eggplant. Some say to refrigerate, others say not to. I would leave the eggplant out and use it within a day or two. If after two days and the eggplant has not been used, then refrigerate. I like leaving as many vegetables out as possible because not only are they lovely but also because they are easy to grab for a snack. Plus seeing them is a reminder of what to cook for dinner.

Sorting Fruits - Cantaloupe, peaches, apricots, plums and kiwi can be left out if not ripe. Berries generally go in the refrigerator as do watermelon. Watermelon is best served cold. However, if the watermelon is not ripe, leave it out.

Easy Ways to Turn Produce into Meals - Grilling is one of the easiest ways to cook vegetables in the summer. (Always wash before cooking or eating.) You can either cook them directly on the grill or wrap in foil. I like foil best because I can add tomatoes and onions, fresh herbs like basil, thyme, fresh garlic, and a squirt of orange or lemon juice and make a complete side dish.

Eggplant, scallions, and summer squash can go directly on the grill. If you cook them directly on the grill, first rub the veggies with olive oil, and season with salt and pepper. Before heating the grill (after using a wire brush on the grates), rub the grates with olive or canola oil. Always remember to clean your grill before you cook. Rule of thumb: make sure to burn off all the grease, etc. after each use and then take a wire brush to the grates before you use the grill again.

There is much debate about the best way to cook corn. Corn can be cooked right in its husks on the grill or it can first be husked and then boiled for a minute or two in water and then finished directly on the grill. Or you can husk it and wrap it in foil. Cooked corn can also be cut off the cob and added to salads and salsas.

Parchment paper is another quick delicious way to cook vegetables. You can take fish and add tomatoes, green beans, onions, lemon zest, olive oil, and seasoned salt, roll it up in the paper and then put it in the oven. Zucchini pancakes, sauteed squash blossoms, and ratatouille are some quick ways to use zucchini which is so abundant at the moment.

Of course fresh salads and salsas are tasty ways to use fruits and vegetables together. Watermelon salsa with corn, chili peppers, onion and mango make a great combo. Peach salsa is good too. Experiment with dips like red pepper hummus and Babaganoush (made with eggplant) and serve with lightly steamed green beans, fresh cukes, and sliced tomatoes. Or use your favorite dressing as a dip. Fresh or lightly steamed veggies make a nutritious accompaniment to any summer meal. Sliced fresh cucumber, thinly sliced onions. and red pepper flakes mixed with seasoned rice vinegar make a good side with grilled fish and store bought sushi.

With the berries you can make fruit tarts and berry coulis (sauce) for ice cream and sorbets. Berry coulis is also good to drizzle on grilled fish and served with fresh lemon slices. Add berries to cereals or fresh yogurt and put them into smoothies. You can also freeze berries and pop them straight into your mouth for a refreshing snack. The options are unlimited. Caramelize peaches and apricots and add a dab of creme friache.

Yum, yum. Put on your running shoes and head out to the farmer's market.

Make This Memorial Day Meal Memorable

2010-05-21T06:04:00.000-07:00

With summer on its way and swimming pools about to open, Memorial Day is always a favorite time to gather family and friends. Picnics laden with hot dogs, burgers, coleslaw, potato salad, and brownies come to mind.

This year as you put pencil to paper to start your shopping list for the annual picnic, STOP. Make this Memorial Day memorable by changing up the menu in some new healthier ways. Instead of throwing out the old favorites, take your favorite foods and make them shine with healthier ingredients.

Hot Dogs
Kids love hot dogs and why not? They are easy to hold and fun to eat. However the main problem with hot dogs is that they are loaded with nitrites and are high in sodium. Though it is only one day, in general kids should avoid foods with these additives. Studies show a higher incidence of childhood leukemia in heavy consumers of these products.

Many local grocers now carry nitrite free dogs. You can also dazzle your guests with veggie dogs. Buy a package and see if anyone notices!

Burgers
If you have already signed up with a local farmer for farm fresh produce deliveries, you might ask if they also carry grass fed beef for burgers. Grass fed beef actually contains omega 3 fatty acids which are good for your heart. These compounds are in the grass and transfer to the meat. Grass feed beef is also lower in fat than corn fed beef.

If you do not have a source for grass fed meats, local stores are now carrying buffalo meat. Ted Turner has always been a visionary and once again he has led the way with bison. Bison (buffalo) is very lean and really delicious. Look for locally raised bison.

Buns
Serve whole wheat or whole grain buns with both dogs and burgers. The fiber in whole wheat buns helps bind up the fat in the meat so instead of it being absorbed into your bloodstream and deposited in your arteries, it is removed through your stool.

Coleslaw and Potato Salad
For a healthier version of these two salads, use olive oil vinaigrette instead of the usual mayonnaise. Or if you insist on making Aunt Betty's favorite recipe that calls for mayo, try Kraft Mayonnaise made with olive oil instead of mayo made with safflower, corn, or sunflower oils. These omega 6 fatty acids can cause inflammation in the body whereas olive oil is a monounsaturated fat and is good for your heart, brain function, and hormone production.

Try adding fresh veggies and herbs. How about using red potatoes with fresh green beans, pitted kalamata olives, onions, fresh parsley, and feta cheese with a vinaigrette dressing? Or try adding dried cherries or fresh basil to the coleslaw.

Soda
Holiday gatherings need beverages especially on hot Memorial Day weekends. In addition to sodas (or instead of sodas) add bubbly water, fresh sliced lemon and limes, and bottles of POM
pomegranate juice which is extraordinarily high in antioxidants. Cranberry and grape juices are also good choices.

How about a new type of sun tea? White tea, chai tea, and green tea make great ice tea. There are lots of choices of sweeteners to pick from.

Desserts
Everyone loves brownies. For a lower calorie, but no less delicious brownie, try No Pudge Fudge Brownies. They are quick and easy to make. All you have to do is add some low fat vanilla yogurt.

While all parties require lots of preparation and work, at least when you finally sit down to eat this Memorial Day, your food will not only be delicious and healthy but memorable too.

Watch Moms Like Me Monday at noon on WUSA channel 9 when Peggy Fox talks with me about Memorial Day picnics. See the latest issue of Washington FAMILY Magazine for more tips on Memorial Day picnics.

Sport Snacks - Make Them Healthy

2010-04-25T17:37:00.000-07:00

Outdoor sports are getting ready for the end of the year tournaments. The weather is warmer and the humidity is rising. Before you run out to Costco to buy the standard fare, you might ask yourself, "Are snacks really necessary after a game or a practice?"

Here are some tips to snack on:

Keep Kids Hydrated - Children need to drink fluids when exercising especially if the weather is warm. Plain water is always best for hydration. If you buy bottled water or have your own plastic water bottle, be sure to avoid BPA plastics and those labeled 3, 6, or 7. The numbers are on the bottom of the bottles.
When are Sports Drinks Necessary? - Sports drinks are high in calories and sugar and are not necessary. This is not to say they should never be used, especially if your child is exceedingly active, sweats excessively, or has a diet low in fruits, vegetables, and whole grains. The main function of sports drinks is to supply electrolytes. The problem with sports drinks is the amount of calories. A 12 oz. bottle of Gatorade has 310 calories practically a meal's worth. If you buy Gatorade, G-2 is a much better lower calorie version. If you are concerned about the calories, coloring agents, and preservatives, you can always go to R.E.I or other sporting good stores and purchase flavored electrolyte tablets and add them to your child's water bottle.
Consider the Calorie Expenditure - You need to consider the calorie expenditure during your child's practice and games. If he or she is running long distances, doing intense short spurts, is a major sweater, and does not have a weight problem then sport drinks are probably fine even though not necessary. However, one bottle is usually enough to replenish lost electrolytes, and after that he or she should move on to water. If your child does have a weight problem or sits on the bench for most of the games, water would (with or without added electrolytes) be a better choice and forgo the unneeded calories. For instance, soccer, basketball, long distance running, and competitive tennis are more intense calorie burners than softball, fencing, or muscle conditioning.
Nutrient Content of Packaged Snacks - Same consideration goes for packaged, refined starchy snacks. It is not only the calories in the snacks that matter but the quality of the nutrition in the snack. 100 calorie packs will control calories but your child is still ingesting refined flour, refined sugar, trans fats, and too much sodium. If dinner is right after practice then a piece of fruit is a good choice rather than a fruit roll up or granola bar. If you are not eating any time soon or your child did not have a snack before practice, than consider nutrient dense but calorie light snacks like a few whole wheat pretzels, trans fat free trail mix, or even 1/2 of natural peanut butter and jelly sandwich on whole grain bread.
Fruit, Veggies, Whole Grains, and Nuts -Fruits, veggies, whole grains, and nuts are loaded with minerals and electrolytes. Try to increase kid's intakes of these magnesium and potassium rich foods during the week, not just on practice or game days.

WARNING: The Center for Disease Control (CDC) has just found that one in five teens now has elevated cholesterol levels. Exercise helps keep cholesterol low. Maybe teaching our kids not to eat junk is as important as teaching them not to drink and drive. It may save lives down the road.

Watch the MOMS LIKE ME segment (sponsored by Washington FAMILY Magazine) tomorrow at noon on WUSA Channel 9 to hear more about kids, sports, and healthy snacks.

Proof That Dreams Do Come True

2010-04-15T13:01:00.000-07:00

One of my professors in college told us that it takes 20-30 years for new ideas to infiltrate all aspects of society and become accepted and ingrained. Witness the changes we've seen in civil rights, gay rights, women's rights, animal rights, etc.... The list is never ending.

Today I witnessed this in the food arena. What started as the "hippy dippy natural foods movement" in the sixties, has now, finally, worked its way into our most venerated and highly regarded institutions.

The Cleveland Clinic, perhaps one of the world's most prestigious cardiac care hospitals, has announced its kitchen has gone "green." Get ready for organic produce, healthy meals, reduction of dangerous chemicals used in cleaning and insect control, and real food/nutrition/wellness education in hospitals. This is an enormous "tipping point."

Thirty years ago I applied as a clinical dietitian at the Cleveland Clinic. I was offered the job but instead took a job at Cleveland Metropolitan General Hospital (the county hospital) to be the administrative dietitian in charge of the kitchen. Disguised as a registered dietitian (because really there was a health nut inside that white lab coat), I tried my best to introduce whole wheat flour or at least get them to use unbleached flour in all those sweets they baked everyday. I also rallied to get rid of trans fats (Crisco) that they used in baking those unnecessary goodies. In general I tried to clean up the food they served. I even told them to stop using the government issued peanut butter since it was made with trans fats. Simple changes. I am sure they thought I was "weird."

Being a clean freak, I tried to institute new cleaning techniques in the kitchen using good old fashioned elbow grease instead of relying on insecticides to kill the roaches that climbed the walls to eat the dough stuck there from when it spewed out of the giant bread mixers.

Most importantly I tried to institute nutrition/wellness education to take advantage of the powerful "medical moment," the moment when someone who has not taken care of themselves says, "Aha." Most of my attempts did not come to fruition at the time, but today I am patting myself on the back because I played a part in this metamorphosis.

From having worked at Canyon Ranch, I know the Cleveland Clinic has worked closely with the dietitians there over the years to begin to make these changes. I am really proud of the Cleveland Clinic. Having grown up in Cleveland, I feel like they have done me proud!

I dreamed of the day when hospitals would serve food that would sustain life and prevent disease...and it has finally arrived.

Hip, hip, hooray!

Yum, Yum!

2010-04-05T12:18:00.000-07:00

Just a quick note from the Health Nut. I just found the best light, airy snack called Brother's All Natural Crisps. I found them at Costco. They are freeze-dried fruit and they are awesome. They have strawberries and bananas, Fuji apple, and pears. Of course fresh fruit is probably better, but these are fun to eat when you feel like something dry and crunchy.

I like them instead of calorie laden energy bars. A couple of these with a drink are sure to quench both your sweet tooth and thirst. The calorie count is hard to believe but I will trust their labeling! 45 calories a pack.

Spring Into Healthy Eating

2010-03-26T09:25:00.000-07:00

The Health Nut has been out of contact for a while traveling and recovering from the flu. Even the Health Nut gets sick once in a while! I have also been crazily getting my garden ready for Spring. Thoughts of veggies (this year I have a fence and the critters won't be able to get in and nibble away) always get me hopping. Yes I think I am part rabbit as I have noticed my nose starts twitching when I walk through the produce department of any market or grocery store.

Speaking of produce, have you signed up for weekly deliveries from your local farmers? Check now because they book up really fast. Usually each farm has a convenient drop off point where you can pick up your order. Some farms also carry fresh eggs and hormone-free, grass-fed chicken and beef, and sometimes fresh flowers.

I am always asked if I think organic produce is worth the price. Yes I do. Research is just beginning to find out what role chemicals are playing in disease. So if you can, seek out organic. I have a different opinion of organic products in general, but that is for another blog.

There are so many options now. If you are too late to get on board with a local farm, you can always stop by the weekly farmer's markets that are cropping up everywhere. It is amazing how local produce is taking off. This trend it is helping to bring back small farmers and is obviously great for the environment; less fuel used for transportation and less chemicals in the ground, air, and water.

I happen to really like two farms outside Washington, DC. One is Water Penny Farm (www.waterpennyfarm.com) and the other is Mount Vernon Farm (http://www.mountvernonfarm.net/). Both of these farms already have produce to sell. Dark green leafy vegetables are now in season. Dark pigmented veggies are some of the best cancer fighters around.

These farms are a 90 minute scenic drive from Northern Virginia. If you take Route 647 you can stop and have lunch at one of my favorite restaurants, 24 Crows. The food is AMAZING. This may sound weird but I still frequently think about things I have eaten there. I always try to stop by and see what is new from the kitchen. They also have an unusual gift shop in the restaurant.

So as you put away your winter clothes, get out your cookbooks and turn to the veggie sections. Just as the shoots are popping through the ground outside, new growth can also occur in the kitchen. Make a promise to try vegetables you hated as a kid. Brussels sprouts cooked in butter and olive oil with a drizzle of balsamic vinegar may change your tune. Or what about crispy kale or mashed up cauliflower? Arugala salad with dried cranberries, mandarin oranges, toasted walnuts, and blue cheese is a great way to incorporate the fresh produce that is coming your way.

Last but not least, put on some good soul stirring music and take a look around your kitchen. If you want, put on an apron and channel Betty Crocker or Julia Child. Spring clean ups are not only for the garden outside but for your inside garden as well, also known as your kitchen. Clean out your pantry, wash out the refrigerator, toss out old, expired food, and scrub those pots and pans. It is amazing how renewing it is to sit down to a meal of fresh farm produce in a sparkling kitchen.

Happy Spring.

Valentine's Day - Time to Think About Your Kid's Teeth and Gums!

2010-02-14T15:43:00.000-08:00

Valentine's Day is so sweet and fun. I love this day and so do kids. CANDY front and center! Any day that revolves around love and candy is a sure winner with kids. Today kids send
e-valentines to their friends instead of making those fun, collaged valentine shoe boxes.

Just like sending valentines, going to the dentist has gotten more user friendly. However, most kids still don't look forward to their yearly checkups. As essential as these health checks are, what your child eats between visits is the most important part of building healthy teeth and gums.

In addition to brushing and flossing, the vitamins, minerals, and other essential nutrients in a healthful diet protect teeth from decay and keep gums healthy and tight.

The Main Culprit
We all know that sucrose or sugar is the leading cause of tooth decay, but not the only cause. Did you know that in addition to sugary foods like cookies, candies, and sodas, starchy foods (like refined bread and cereal) also play a part in tooth decay? When starches mix with an enzyme in the saliva called amylase, the result is an acid bath that breaks down tooth enamel and makes teeth more susceptible to decay. The longer the foods linger in the mouth, the acid bath is prolonged and the damage greater. That is why your mom always told you to brush your teeth after eating!

Dried fruit and juices can also be problematic. While we usually think of these as healthy foods and beverages, both their high sugar content (think stickiness) and their high acid content make them contributors to tooth decay.

Unlike dried fruit and juice, fresh fruit protects your teeth. Fresh fruit, especially apples, are a good choice. Although sweet and acidic, the increased chewing required when eating fresh fruit (and vegetables) stimulates saliva flow. Saliva flow decreases mouth acidity and washes away food particles. Now you know why apples are called "nature's toothbrush." They not only stimulate the gums but also increase saliva flow and reduce the build-up of cavity causing bacteria.

Gum Disease
More teeth are lost through gum disease than decay. Poor diet, meaning a highly refined diet, alcoholism, and certain medications all contribute to poor gums. Poor hygiene and not flossing can lead to bleeding gums, but lack of Vitamin C can also be a cause. Fresh fruit and vegetables are your best source of Vitamin C.

Munching on hard fibrous food such as carrots, celery, seeds and nuts, and whole grains all help stimulate the gums.

Healthy Snacks that Don't Attack
Think fresh fruit and veggies, whole grains, beans and other lean protein, and healthy fats:

Cut up veggies with hummus or guacamole

Cup of tea - Tea is good for your teeth because it contains fluoride. (If you are concerned about the pigments staining your teeth, you can drink tea through a straw!)

Fresh fruit with natural peanut butter

Cabot fat-reduced cheddar cheese with whole grain crackers or fresh fruit

Plain low-fat yogurt with fresh fruit and nuts

Whole grain pretzels dipped in spicy mustard

Turkey slices wrapped around asparagus or roasted red pepper and avocado slices

Hormone free turkey or buffalo jerky

Remember you can also protect your teeth by ending meals with foods that do not promote cavities or may even protect them. Aged cheeses help prevent cavities if consumed at the end of a meal. Chewing sugar-free gum stimulates the flow of saliva which decreases acid and flushes out food particles. Rinsing your mouth and brushing your teeth after eating are also good strategies to prevent cavities.

A bright smile is usually a good indication of a healthy diet.

For more articles and resources about "Nutrition for Healthy Teeth and Gums," visit the Washington FAMILY Magazine web site - www.washingtonFAMILY.com.

Snowmomeals

2010-02-10T02:39:00.000-08:00

More snow, hooray! I am celebrating because outside my kitchen window on the deck, atop the glass oval table, is a giant six feet long x three feet high cake made out of snow. I want to rush out and poke in some colorful candles, light them, and make a wish but unfortunately I cannot open the door due to all the snow!

So instead I have to come up with some other entertainment. Here are some fun (depending on your point of view) things to do while you are stuck in the house. This is also a great time to get ready for spring which I am certain is only six weeks away:

Make some hot chocolate. If you don't have a mix so much the better. For a single serving: In a mug, add 2-3 t. of real cocoa, 2 T. Stevia, brown sugar, honey or maple syrup, and a dash of salt; Heat 1 cup of whole, 2%, or non fat milk, almond milk, or soy milk in the microwave at HIGH for 1-1/2 minutes or until hot; Gradually add the milk to the cocoa and stir well.

Hershey's will do but I just tried Schokinag European Drinking Chocolate and it is delicious. If I look outside I can pretend I am in the Alps sipping my chocolate between runs on the slopes.

Cocoa mass is full of antioxidants and studies show cocoa helps lower blood pressure. So drink up. For those of you looking for a way to incorporate ground flax seed into your diet, if you are not a cereal or peanut butter eater, try adding some ground flax seed to your cocoa. It is a new version of liquid Cocoa Puffs, but much better for you.

Make some brownies or cookies. If you have power, baking is always fun on a snowy day. I like No Pudge Fudge Brownies which you can find at many grocery stores. Literally all you do is add some non-fat vanilla yogurt and pop them in the oven.

If you are baking cookies or brownies from scratch, use whole wheat pastry flour or a mixture of whole wheat and white unbleached. You can always mix in some oat flour or spelt flour too. Land O Lakes Spreadable Butter is good to use for baking. Half butter and half canola or olive oil, depending which one you choose, this increases the monounsaturated fat content (heart healthy) and lowers the saturated, artery clogging fats.

Add tasty ingredients like dried cherries, chopped walnuts, chocolate chips, or goji berries.

Clean your pantry: This is fun when you are done and the rewards last longer than the immediate gratification of a brownie or cookie. Look for bulging cans, expired dates, and open containers. Throw them out unless just opened. Use chip clips to keep bags sealed.

Check to see how long your cooking or salad oil has been in there. If longer than a few months, toss. Rancid oils are linked to inflammation. Buy small bottles and keep them in the refrigerator to avoid rancidity.

Don't be surprised when the olive oil gets solid. Just run it under warm water for a second to loosen, pour out what you need, and then pop in back in the refrigerator. Other oils like corn, canola, safflower, and soy won't harden due to a process called "winterization." This means the oil is chilled and filtered to remove the naturally occurring waxes and stearates before it is bottled and sold. They generally do not winterize olive oil. Winterizing is not bad.

Use cold pressed olive, toasted sesame oil, or cold pressed canola. Corn, safflower and soybean oils are high in omega-6-fatty acids and linked to inflammation. So if you have atherosclerosis (hardening of the arteries) or arthritis or any other inflammatory condition or if you want to have optimal health avoid corn, soy, and safflower oils. Corn oil is linked to an increased incidence of mammary tumors in animals. Hey we're animals so connect the dots. Corn oil is used in most processed foods because it is cheap. Read labels and avoid it.

Take out your cookbooks: Stews, soups, rice dishes, and good old fashioned potatoes are great on a cold snowy day. Start browsing and mark the recipes that sound delicious. If you don't have any of the ingredients and cannot get to the store, make Stone Soup!

Look for recipes with exotic spices. The spices will not only wake up your taste buds but the aromas will warm up the kitchen. Indian, Thai, Italian all have hearty filling dishes.

Go for a walk: Snow storms can be transforming and I don't just mean to the terrain. I find the change of scenery is good for the soul. Seasons reflect the cycles of life and every season, no matter its severity, has elements of renewal. You don't have to wait for spring to find rebirth.

A snowy day gets you in touch with the wonders of life: the color of the sky against the frosted tree branches, the birds darting in and out looking for food, the kids laughing as they play in the snow. Talk to your neighbors, talk to your kids, and call your mom.

Life is fleeting, you've got to grab it while you can, even on a very snowy, stuck-in-the-house day.

The Eclectic Medicine Chest

2010-02-02T03:29:00.000-08:00

Food as Medicine - This concept is finally grabbing hold in both mainstream medicine and in mainstream America. With this trend in mind, my trip to Costco yesterday was enlightening.

Costco represents the best and the worst of America. The best because we can see how productive we are as a nation (although many of the products are not made here) and how abundant is our food supply. And yes the prices are great. Yet, walking into a warehouse filled to the brim with over sized boxes of goods and with shopping carts to match confirms the obvious, we are obese in body and in mind.

Not only do you need a large vehicle to carry home all the items purchased, you also need a tremendous amount of storage space at home. I know many businesses purchase their goods at Costco, hence the large packaging, but for the average family it is overkill.

However, Costco gets a high five when it comes to stocking great products that promote health and wellness and for less money than Whole Foods or Trader Joe's. Plus it is great to be able to buy cleaning and household products at the same time. Take a friend with you on your next trip and share the bounty. Here are some products I like:

Kirkland Whole Dried Blueberries - These are really good and have no sulfur dioxide added. However other than raisins, all of the other dried fruit did. Even though blueberries are high in antioxidants, remember that dried fruit is also high in calories so 1/4 cup equals a serving of fruit. Add to Irish oatmeal or with almonds for a quick pick-me-up. Good with plain yogurt too.

Pacific Organic Chicken Broth - Great to have on hand for quick homemade soups and rice.

Amy's Organic Soups - Both the lentil and minestrone look good and the sodium content is reasonable. Full of fiber and low in fat. Good for when you have no time. Add a salad and a hunk of whole grain bread dipped in olive oil and you are good to go.

Home Foods Tofu - Good for all you vegans. Add to Pho soups, stir fry, and eggs.

Brothers All Natural Crisps - Freeze dried fruit! Sweet and delicious. Throw these foil packs into your lunch bag, purse, or back pack. Keep in the car. Great for hikes too.

Cheese - Lots of great low fat choices. Favorites include: Cabot reduced fat cheddar and Babybel Light.

POM - With all the grim news on diet sodas being more addictive than cocaine, POM is a good way to kick the habit. Mix 1/4 cup of POM into an 8 oz. glass of bubbly water. Add a lime and you are good-to-go. Plus sodas are now linked to heart disease because of their role in elevating triglycerides, a type of fat in the blood. POM is full of antioxidants and great for the brain. Other juices like grape, black cherry, and cranberry are also good.

Fresh Produce - Here is where Costco shines, especially in winter when there is no local produce available.

Olive oil - Lots of good cold pressed brands. Only problem is they come in huge bottles and unless you use lots of olive oil it may go rancid before you finish the bottle. Once opened, store in your massive Sub Zero to keep fresh or if you have a normal refrigerator pour into smaller bottles and share with friends. If the opened bottles are not used within about four weeks, store in fridge. Loosen oil under hot water for a second before using.

There are of course many other great products at Costco but beware of all the junk. Just like real life, you have to steer clear of trouble so forget purchasing sweets in bulk and read labels to avoid bad fats, refined flours, and additives. So, despite its flaws, shopping at Costco can contribute to your eclectic medicine cabinet, also known as your kitchen.

Keep The New Year Fresh

2010-01-25T04:03:00.000-08:00

It is the end of the first of twelve months and just thought I pipe in with some ideas to keep the New Year fresh and alive. Remember all those great things you said you would accomplish, enjoy, and make room for?

Here are some ideas that will help wake up your brain and keep you motivated until the warmth of Spring is on your back:

Goji Tea
Instead of a caffeinated beverage in the morning, why not try some Gogi Tea? Gogi berries are off the chart in antioxidants and are a great way to wake up your system. Take about 1 t. of dried Gogi berries and put them in a coffee cup. Add hot water and let steep. You can eat the berries when they get soft and plump. Try this throughout the day as an antioxidant boost.

Change Your Exercise Routine
You might be thinking, "Why do that? I just got into a routine." Changing up what you do is a great way to stay interested in working out. For instance if you like yoga, now is the time to check out different studios just in case you need a change of scenery. Maybe you need a more zen-like environment, smaller class size, or a more convenient schedule. You generally pay by the month so now is the time to think about making a switch. Or if you are content, stay put and bring your hands together in Namaste to give thanks that you are healthy and are making the time to treat your body well.

Buy a Great New Cookbook
Purchasing a new cookbook is a great way to make meal planning and food preparation more fun or should I say tolerable. Cooking is enjoyable when you are in the mood, but if you are the chief cook and bottle washer, this task gets old. I love the new Canyon Ranch cookbook Nourish. The recipes are delicious and easy to make. The pictures make my mouth water. This might be a great Valentine's gift for your favorite cook, or for yourself if that cook happens to be you.

Get a Body Treatment
Don't wait for your next spa vacation to treat yourself to a luscious massage or pedicure. Once a month body treatments are a great way to relax and refresh. Some days it just feels awesome to either climb onto a heated massage table or stick your feet in hot bubbly water.

Coming soon, what is the best chocolate for Valentine's Day.

Are Your Resolutions Still Happening?

2010-01-09T06:06:00.000-08:00

We are almost two weeks into the New Year and where are you with your New Year's Resolutions? For most people the numero uno resolution is weight loss. Researchers have studied individuals who have lost 30 pounds or more and kept their weight off for at least five years. These "weight managers" have a few things in common. So whether you are still on track or have fallen off the wagon, here are some suggestions that will help you stick to your goals:

1. Keep a Food Diary
Awareness is the number one key to success when trying to lose weight. If you are aware of what you are doing, then you are paying attention. Paying attention means you are following what you set out to accomplish.

Most people fail to reach goals when they start to stray from their plan. Staying on the plan or, more importantly, getting back to the plan after a day, a week, or a month of straying is the key to success. The act of writing down your food intake actually makes you stay on your plan. It not only keeps you honest, it maintains focus and motivation. Food diaries work because they build new habits that allow you to see results. When you see results, you are motivated to stay within the structure you outlined in the first place.

I recommend keeping a food diary for at least a minimum of six months after you have achieved your weight loss goal. You have to build a system that keeps you accountable to yourself. Whether you keep it in a notebook (so old school!), a Blackberry, IPhone, or Droid, or on scraps of paper, the act of being accountable is HUGE.

2. Eat Breakfast
Many of us wake up in the morning, look in the mirror and say, "I will not eat today. I am sick of being fat." Those good intentions are usually gone by mid morning when two things happen: low blood sugar and the first donuts appear in the break room. Then it is off to the races. Do not think that eradicating the calories you ingest at breakfast will help you save on calories the rest of the day as it really has the opposite effect.

Eating breakfast not only sets your blood sugar pattern for the day but also helps prevent overeating after dinner when you start to crave sweets. Craving sweets at night is both a result of habit (wanting to unwind from a stressful day) and blood sugar fluctuations caused by erratic eating patterns during the day. Eating breakfast also gives you more energy throughout the day so at day's end you will be ready to hit the gym. Here are some examples of easy to grab, healthy breakfasts:

Egg white omelet with fresh spinach, topped with salsa and sliced avocado
Vitalicious Muffin Top with hot Chai tea with almond milk
Uncle Sam's Cereal (3/4 cup with a few raw almonds and 1 T. dried sulfur-free cherries)
Two slices whole wheat bread with almond butter and Polanar All Fruit
Miso soup with mushrooms and grilled salmon (think out-of-the box!)
Fage 0% yogurt with a 1 t. real maple syrup + 1 T. ground flaxseed

Eating more food earlier in the day fills you up with healthier food (unlike food you choose after dinner) and avoids drops in blood sugar that cause irritability and sweet cravings that lead to trips to vending machines and snack bar to seek out junk. The desire to eat sweets should signal that your blood sugar is dropping and that it is time to eat a healthful snack. Plus when you start off the day doing something good for your body, your body responds with better brain function so you are more likely to continue treating yourself well...and achieving your goals.

3. Exercise
Just remember, pounds only stay off if you exercise regularly, approximately one hour a day. The goal is not to revisit the weight loss ever again. Once the weight is gone, exercise is the key to keeping it off.

Exercise builds muscle and muscle increases metabolism so you burn more calories at rest. That is particularly good if you spend the day sitting on your rear end. Because exercise burns calories, it allows you some leeway in your dietary choices. No one eats perfectly all the time and thankfully exercise offers a buffer during stressful moments when you are traveling or have crunch times at work or at home. You may not lose weight when life is crazed but it will help prevent any further weight gain. Then once things calm down (and they always do), you get back on track and continue the weight loss program, in earnest, all the while never stopping your exercise routine.

Once you start, the endorphins begin to kick in. These endorphins (natural mood enhancers) not only reduce sadness, depression, and many other feelings that can derail us in our weight loss attempts, but also increase well being. This endorphin increase is real and not unlike the feelings you get on a beautiful sunny day. A regular dose of these brain chemicals can transform your life. The act of exercising (endorphin creation) is self-replenishing, meaning you may find yourself looking forward to your workouts.

Perhaps the key to keeping your resolutions alive is really as simple as one, two, three.

Stick To Your Guns - Make Your Resolutions Happen

2009-12-28T08:19:00.000-08:00

How many times have you made the same New Year's resolution to lose weight and get into shape? And how many times have you watched your resolve and commitment evaporate by the end of January?

This year consider a new plan of action:
1. First and foremost ask yourself, "What do I really want to accomplish and is it realistic?" Yes it is possible to lose 100 lbs, lower your cholesterol, and find serenity all in one year but will that make you look like Angelina or Brad? Are you willing to work hard even though in the end you will still be just you?

2. What are you willing to do to achieve your goals? In the beginning you may think you will jump through any hoop to get what you want, but is your action plan sustainable?

3. Are you willing to be patient? Can you accept a pound a week weight loss? Can you handle weight fluctuations? Can you wait 10 months to lose 40 pounds? Can you start thinking "health" instead of "weight"?

Resolutions are just the beginning. They give you an idea of what you want. But to arrive at your destination it takes more than an idea. It takes ACTION. Your action plan is the road map and following the map is the key to success.

#1 Soul Search
Soul searching is important because in order to be successful you have to buy into your new belief system. You have to believe that the program or "structure" you set up is going to work. You have to believe that your program will allow you to successfully change the habits that have not worked for you in the past. You have to believe you can do this even after a bad day or two or three...or week....or month.

Are you prepared to have what you want? Are you really ready to do what it takes to lose weight? Will you be able to let go of using your weight as an excuse for not doing things? You need to ask the hard questions and then listen to your inner voice. If the inner voice (you) gives you grief, ask yourself again, what do I really want? Are you ready to take this on?

#2 Make a Sustainable Plan
Once you make the decision about what you want to accomplish, you have to explore the reality of making it happen. Remember we are not after perfection, but rather sustainability. You don't have to get it right all the time; you just have to do enough to see results. The key is to keep on going even when you blow it and have a bad day or week. Remember, once you stop you are out of the game, and when you are out of the game there can be no progress. So getting back to the plan as soon as possible is the key to success and paramount to achieving your goals.

Let's start with exercise. We know unequivocally that physical activity is one of the most important keys to long term weight maintenance. That means you have to find something you like or are willing to do at least four to five times a week. (The idea is to put into place enough healthy habits so you do not have to revisit the weight loss again.) Choose from yoga, weight training, walking, running, spinning, Pilates, or even the big game in tennis. The possibilities are endless. Find a good gym or health club with lots of options and/or enlist the help of a personal trainer. Exercise builds endorphins, fights depression, speeds up your metabolism, and is the key to longevity. Plus it takes on a life of its own and spurs you on to keep repeating the behavior. It is a gift that keeps on giving!

Next find a registered dietitian/nutritionist who can help you design a healthy eating plan. Remember it takes time to change life-long food habits. My successful weight loss and weight maintenance clients are those that no longer approach weight loss as a diet. Together we create a sustainable program where there is no demarcation between being on or off a diet. You are learning new strategies and constantly adjusting what works for you. You begin to find balance. Food is your friend and has the power to keep you full, healthy, and satisfied.

#3 Have Patience
One of the first things my clients want to know is how many pounds they will lose each week. They cannot get the weight off fast enough! The key is patience. You have to lose weight the same way you will maintain weight otherwise you will be at a loss (no pun intended) when the "diet" is over. Focus on the behaviors instead of the weight. When you lose weight slowly, you decrease the chances of revisiting the weight gain and making the same old resolutions next year.

If you stick to your guns now and enlist the help of a registered dietitian/nutritionist and exercise professional your chances of success are almost guaranteed. So strap on your holster and get ready for a showdown (with yourself.)

Happy and Healthy New Year to All,

Judy

Life is Short - Eat Some Chocolate

2009-12-14T19:36:00.000-08:00

Some recent tragic, unexpected deaths have left the Health Nut feeling philosophic. Life's transiency is on my mind. The temporary nature of it all makes me realize how important it is to live for today yet still have an eye towards the future (just in case we make it until a ripe old age.)

Before I continue, I just need to say that my heart goes out to all my friends and their families who have been devastated by the recent loss of loved ones. May their memories give you strength and sustain you through these difficult times.

Death makes me question life. After I ask, "What's the point if in the end we are lying with our friends sleeping in the dust?" I am most often filled with a reaffirmation and a commitment to make each day the best it can be. For me that means to love my family and friends, do what I am willing to do to repair the world, and stay true to my beliefs.

Which leads me to why I still think it is worth it, even in the face of our eventual extinction, to eat well. I believe that eating well makes each day better because we are functioning at a level that allow us the energy to be our best and tackle what is our chosen earthly mission. Plus eating low on the food chain and more plant based is good for the planet.

Hopefully if we take care of ourselves on a daily basis, we will be more independent and less of a burden on our families as we age. Plus I want to be kicking up my heels and howling at the moon as long as possible and that requires being steady on my feet and having my faculties.

Will I regret not eating French fries, sometimes avoiding Godiva chocolate, or drinking less red wine when my final moments come? Maybe. But I strive while I am here to strike a balance between indulgence and sensibility where I can literally "have my cake and eat it too."

I think you only have to do enough of the right things to create homeostasis or equilibrium where your body, mind, and spirit all function in harmony. A bit of nourishment on all levels creates balance. For each person it will be a different mixture. And just like junk food binges, we all have moments or months or even years of being out of whack. Life is for figuring it all out.

So for this Health Nut, being a little less spontaneous and more focused on healthy eating actually allows me more spontaneity in other areas my life because I have the energy and desire to be ready for what comes my way. Does that make sense? Maybe about as much as one day we won't be around.

Training to Eat for the Holidays

2009-12-06T06:09:00.000-08:00

The holidays are fast approaching. This festive time of year is filled with good fellowship, food, and fun...and lots of calories and overindulgence leading to weight gain and then to weight loss resolutions. How can we make this year different?

If you put some simple practices into play now, you can avoid that beginning of the year regret.

Tip One: Make awareness part of the holiday spirit. Ask yourself, "Where do I want my weight to be on January 2nd?" Jot the answer down on a piece of paper and post it where you can see it every day. For example, "I want to weight 135 on January 2nd." Now don't lose sight of that goal.

Tip Two: Set into motion actions that will lead to achieving your goal. For instance, continue your exercise program. If you don't have one, now is the time to start. Don't wait until the first of the year to begin. Exercise is a great calorie burner. Exercise also increases endorphins which promote a sense of well-being, something you will need lots of at this stressful time of year.

Tip Three: Set a carbohydrate limit for the day. Allow yourself a daily total of four to six carbohydrate servings. Since there will be sweets and alcohol everywhere, plan to make your meals lighter in carbohydrates. Here are some examples of one carbohydrate serving:

One slice of bread, one roll, one corn tortilla
10 tortilla chips
8 stick pretzels
One alcoholic drink (no matter what type)
3 Hershey kisses
1/4 of a medium order of French fries

Keep a food log. This helps you know how many carbs you have eaten and how many you have left. One plan is to limit carbs during the week and fill up on salads, fresh veggies, and lean protein with limited amounts of whole grains and healthy fats. Use two servings of fruit to satisfy sweet cravings.

Here is a sample menu:

Breakfast
Egg while omelet with spinach and Cabot 75% reduced fat cheddar cheese, topped with salsa and sliced avocado
Or
1/2 cup cooked oatmeal or whole grain cereal with sliced fruit and almond milk plus 1 t. ground flax seed
Or
2 slices (40 calories each) whole grain bread with 1 T. natural peanut, almond or cashew butter with Polaner All-Fruit
*Coffee or Skinny latte

Lunch
Large salad with lean protein - grilled chicken, low fat cheese, shrimp, salmon, tofu. Add sliced avocado or dry roasted or raw nuts
Vinaigrette dressing (preferably made with olive oil)
Or
Fresh veggies with 1/3 cup hummus plus 5 Triscuits or 20 Wheat Thins
Or
If you did not have any carbs at breakfast (oatmeal, cereal, toast) sandwich on one slice whole wheat bread with nitrite-free turkey with olive oil mayo, lettuce, tomato, onion, pickle
(If non meat eater, avocado and Cabot 75% reduced fat cheese)
Or
Chipotle bowl with chicken, 1/2 spoonful of beans, no rice, salsas but no corn salsa, grilled onions and peppers, no sour cream, lettuce and pay extra for some guacamole

Dinner
Fresh salad with vinaigrette, lean protein of your choice (chicken, fish, tofu, low fat cheese), and steamed or roasted veggies (non starchy)
Or
1/2 cup rice with roasted veggies and salad
Or
1/2 cup of whole grain pasta with red sauce or garlic and olive oil, steamed veggies and salad

Snacks
Use your two servings of fruit. Add 12 raw almonds or cashews or 1 T. natural nut butter with each fruit serving.
*Coffee is a calorie free food but can lead to hunger pangs, so limit intake.

Tip Four: Have a plan before you attend a party because once you get there good intentions can quickly fly out the window. Alcohol besides adding calories diminishes your ability to stay focused on your food goals. Set a number of drinks for the night and stick with it.

You never want to go to a party hungry. Telling yourself you won't eat all day so it is okay to indulge at the party is a formula for disaster. At the party avoid fried foods, any appetizer that sits on bread, creamy dips, and limit sweets and alcohol. That leaves veggies and protein. Save the carbs for your set amount of alcohol or a bite or two of something incredible.

Or you can always cast your fate to the wind and come the New Year begin yet again!

For more articles and resources about how to "Train to Eat for the Holidays" visit Washington Family Magazine at http://washingtonfamilymagazine.com/.

Time to Cleanse

2009-11-30T11:13:00.001-08:00

I keep hearing and seeing ads for body cleansing. The advertisers tell you how to rid yourself of years of toxic accumulations by drinking their special potions. They say the accumulations are like "Spackle in your intestines" and when you rid yourself of them you will drop those ten extra pounds that have been haunting you for years and your energy will reappear.

I actually agree that cleansing is a good idea especially around this "excessive" time of year. In fact today I was cleaning out my nutrition files and came across years of materials that I have been saving. Stuff from 25 years ago! What surprised me the most was that much of the health and wellness information available back then is pretty similar to today's current research.

The main difference is there is a "wellness mindset" that is now mainstream and starting to appear everywhere. That same information is being translated into action and intertwined throughout the institutions that serve us: healthier menus at fast food outlets; whole grains in the grocery store; corporate gyms; healthier school lunches; more alternative medical choices. Awareness and consciousness about health (emotional, physical and spiritual) has increased a thousand fold.

Which leads me to my point. Most of us know the basics of how to stay healthy and well because information is everywhere and if we don't know, we can go to the Internet and look it up (another reason to throw away my paper files!). But it is not "knowing" that fosters change or cleansing. A look at the current statistics on obesity and disease confirms this.

So what I came away with today as I threw out pounds and pounds of paper was that each of us makes a choice about how we want to live. A week on cleansing powder will not clean you out permanently; it is a temporary fix. Permanent cleansing is a daily ritual, one in which you decide that your actions can lead to something bigger down the road. It is the accumulation of actions that determine how successful you are at reaching your goals whether they be dietary or life goals. So cleansing becomes an ongoing, vibrant and conscious way of living.

That doesn't mean you never overindulge (hello holidays!), but it does mean that you are continually seeking balance, living somewhere between today and eternity. Creating a life that gets you to where you want to be. It is helpful to map out where you are going because then you have a better chance of arriving at your destination.

So yes an occasional colon cleanse is good for the body but a guided, daily cleanse that comes from healthy living is good for the soul.

Turkey Time

2009-11-17T02:32:00.000-08:00

With Thanksgiving around the corner, it is time to talk turkey. Whether you go frozen, organic, free range, or totally vegan, preparing the meal can be fun. It can also raise lots of questions both emotional and practical.

The emotional question is usually, "How do I approach a day/weekend of overindulgence without going off the deep end?" While I am usually "GoBeFulling" it fulltime, on Thanksgiving I just enjoy the day. I love the leftovers too.

If I am preparing the meal, I try to use the GoBeFull (www.gobefull.com) principles relying on whole food ingredients, avoiding preservatives, bad fats, etc. If I am at someone else's house I just eat what I want and be thankful that someone has taken the time and energy to prepare a lovely meal. I also try to remind myself, that I don't have to be a glutton and eat until I cannot move!

The next day I am back to my normal exercise routine with a satisified smile. On the run I use self-talk to remind myself that Thanksgiving does not have to mean the start of four weeks of intense eating and drinking. A little indulgence is a good thing, too much and you will have to deal with the sluggishness and extra poundage come the new year. Awareness is the key to success.

Luckily for the easier-to-deal-with practical questions, The University of Nebraska has put together everything you need to know (http://lancaster.unl.edu/FOOD/thanksgiving.shtml) for a traditional Thanksgiving meal. Be sure to click on the Kids' Corner at the bottom of the page for some fun activities.

"Thanksgiving is a special time for giving thanks and focusing on family and friends. If you're hosting or thinking about hosting a Thanksgiving meal at your house, the following links may be helpful.

NOTE: Turkey meat will be safely cooked when the internal temperature reaches 165 degrees F; however, the meat may still be slightly pink. Some people prefer cooking turkey to a higher temperature (whole turkey to 180°F in the innermost part of the thigh; turkey breasts to 170 degrees F in the thickest part) for meat that is more well done. For additional reasons turkey meat can be pink, click HERE.

Quick links to different sections
Planning ahead for Thanksgiving Day
Where to call for help on Thanksgiving Day
How to prepare a turkey
Food safety questions
Carving a turkey
How to make turkey gravy
Stuffing
Pumpkin pie
Tips for traveling safely with Thanksgiving foods
Recipes for leftover turkey
Preparing meats other than turkey
Kids' Corner (Thanksgiving coloring sheets, games, jokes)

Planning ahead for Thanksgiving Day
1. Countdown to the Thanksgiving Holiday (source: USDA) Web page link PDF En Español PDF
Plan ahead to ease the countdown tension for your Thanksgiving meal.

Where to call for help on Thanksgiving
1. Toll-free USDA Meat & Poultry Hotline
The hotline will be staffed with food safety specialists on Thanksgiving Day from 8 a.m. to 2 p.m. Eastern Time to answer your turkey questions.

For food safety questions year round, you may speak with a food safety specialist — in English or Spanish — from 10:00 a.m. to 4:00 p.m. Eastern time on weekdays.
Call the USDA Meat & Poultry Hotline at:1-888-MPHotline1-888-674-6854Or send an Email to: mphotline.fsis@usda.gov Web page link for Hotline

How to prepare a Turkey
1. Let's Talk Turkey–A Consumer Guide to Safely Roasting a Turkey (source: USDA) Web page link PDF En Español
Every facet of getting a turkey from the store to the dinner table is included — buying fresh vs. frozen, safe thawing methods, stuffing, roasting, storing leftover turkey and reheating the leftovers.

2. Turkey Basics (Source: USDA)
Turkey Basics: Handling Cooked DinnersWeb page link PDF En Español En Español PDF Recommendations for take-out, deli-prepared, or convenience turkey dinners.

Turkey Basics: Safe CookingWeb page link PDF En Español En Español PDF Roasting instructions and approximate cooking times.

Turkey Basics: Safe ThawingWeb page link PDF En Español En Español PDF A turkey must be kept at a safe temperature during thawing. Learn three safe methods.

Turkey Basics: Stuffing Web page link PDF En Español En Español PDF For safety, prepare stuffing or dressing for the turkey according to these directions

3. Stuffing and Food Safety (Source: USDA)Web page link PDF
Read this before you stuff a turkey!!!

4. Oven Bags (Source: Reynolds)Web page link
A turkey will cook faster in an oven bag with less cleanup afterwards. For more information about using oven bags, check this link. Directions for specific oven bags are included when you purchase an oven bag. NOTE: A thermometer can be inserted through a hole in the oven bag so you can tell when your turkey is safely done.

5. Poultry: Basting, Brining, and Marinating (Source: USDA) Web page link PDF En Español En Español PDF Don't compromise food safety when looking for new and interesting ways to prepare old standards like chicken and turkey.

6. Turkey: Alternate Routes to the Table - roaster oven, grilling smoking, deep fat frying, pressure cooker, microwave (source: USDA) Web page link
Turkey preparation methods other than the traditional method of roasting a turkey in the oven are described: electric roaster oven, grilling (covered charcoal grill and covered gas grill, smoking a turkey, deep fat frying a turkey, microwaving a turkey and cooking turkey in a pressure cooker.

7. How to Cook a Turkey the Day before Serving It Web page link
Details and tips for preparing your turkey a day before serving it are given.

8. Turduckens Require Safe Food Handling Web page link PDF En Español En Español PDF (source: USDA)
"Turducken" — a layered poultry dish especially popular during the holidays — requires safe food handling and thorough cooking to prevent foodborne illness.

Food safety questions
1. Is Pink Turkey Meat Safe? (source: USDA) Web page link PDF
Well-done, safely cooked turkey meat may sometimes have a pink color. Learn why here. (source: USDA)

2. No-Show Guests Jeopardize Food (source: USDA) Web page link
When guests encounter emergencies and the meal must be delayed or cancelled, food must be handled "just right" to remain safe.

3. "Panic Button" Food Safety Questions (source: USDA) Web page link PDF En Español PDF
During the holidays, people are busy and can sometimes forget that unsafe handling and cooking can lead to foodborne illness. Here are some questions callers have asked regarding the safety of their holiday foods.

4. Types of Food ThermometersWeb page link
Learn the difference between different types of food thermometers and how to use them.

5. Brilliant Buffets (source: www.fightbac.org)Web page link Check the TWO links for downloading pages 1 and 2 of a related holiday brochure by clicking HERE
Learn tips for setting out food safely at holiday buffets.

6. Ask Karen (source: USDA)Web page link
An automated response system that will answer basis questions 24/7/365.

Carving a turkey (click on link at top of blog to play video)
1. Carving the Whole Turkey Brochure (source: NE Dept. of Agriculture Poultry & Egg Division)PDF En Español PDF
It may be easier and less intimidating to carve a turkey in the kitchen than at the dining table. This brochure includes step by step instructions for both methods. Several recipes using turkey meat are given.

2. Carving A Thanksgiving Turkey - NYTimes.com/video - Carving a turkey in the kitchen
This video shows how to carve a turkey in the kitchen and get the most meat from your turkey.

How to make turkey gravy (click on link at the top of the blog to play video)
1. How to Make Turkey Gravy
This video gives some of the easiest instructions I've seen if you have never made gravy before.

If you should end up with some lumps in your gravy, here are some methods to remove them:

Try breaking them up by whisking the gravy vigorously with a wire whisk.

Pour the gravy through a mesh strainer.
As a last resort, try pureeing the gravy in a blender or food processor or dip an immersion blender into the gravy to smooth it.

Another possibility is to use an instantized flour, such as Wondra, that has been formulated so it doesn't lump. As a back-up, if you have never made gravy before, you may want to purchase some ready-made gravy in a can or or jar ... just in case.

Stuffing
1. Stuffing and Food Safety (Source: USDA)Web page link PDF

2. Almond Brown Rice Stuffing (source: USA Rice Federation) PDF
This recipe tastes like the traditional stuffing only it is made with rice.

Pumpkin pie
1. Light Pumpkin Pie (source: Food and Health Communications)Web page link
This pumpkin pie saves 100 calories per slice from the traditional version and tastes identical!

2. Pumpkin Ice Cream PieWeb page link
This frozen pie can be made in advance and removed from the freezer on Thanksgiving Day.

Tips for traveling SAFELY with Thanksgiving foods
1. Thanksgiving on the Go - if you're traveling and taking food (source: Allrecipes.com) Web page link

2. Thanksgiving Travel (Source: Pat Kendall, Food Science and Human Nutrition Specialist at Colorado State University) Web page link
Some excellent tips for traveling safely with a turkey.

3. Traveling with Food to Gatherings of Family and FriendsWeb page link
If people are bringing food to a Thanksgiving meal, consider assigning foods based on how far they have to travel.

Recipes for leftover turkey
1. Thanksgiving Leftover Recipes (source: National Turkey Federation) Web page link
Enjoy turkey the day after and beyond with these delicious sandwich, entree, soup, salad and appetizer ideas.

2. Turkey Anytime: A Recipe for Turning Leftovers into Planned Over's (includes 10 quick recipes)PDF link

Preparing meats other than turkey
1. Roasting Those "Other" Holiday Meats (source: USDA) Web page link PDF En Español En Español PDF
Rather than turkey, some families choose a rib roast; others, a ham; and some will have a butcher arrange a crown roast of lamb. For special holiday meals, the cook wants everything perfect — and perfectly safe.

KIDS' CORNER
1. Thanksgiving Coloring Game (source: Kaboose.com) Web page link
Kids can "color" Thanksgiving pictures online.

2. Thanksgiving Coloring Pages (source: Kaboose.com) Web page link
Choose from several images to print and color.

3. Thanksgiving Mazes (source: Kaboose.com) Web page link
Choose from several mazes to print and solve.

4. Thanksgiving Dinner Place mats (source: kids.nationalgeographic.com)Web page link
Your hand print becomes the turkey's feathers.

5. Thanksgiving Quiz (source: kids.nationalgeographic.com)Web page link
Do you know the answer to questions such as what the pilgrims ate the first Thanksgiving?

6. Thanksgiving Jokes and Riddles (source: Kaboose.com) Web page link
Can you guess the answer to riddles such as why was the turkey the drummer in the band?"

Beans for Just Beans

2009-11-09T10:21:00.000-08:00

Today I stopped by Baja Fresh and had the cheapest, most delicious lunch. For $2.88 I had a huge plate of black beans topped with a large side of fresh guacamole and three different kinds of fresh salsa. Sprinkled on top was fresh chopped cilantro.

I could barely finish the entire plate of beans. I left with a full stomach and lots of nutrients about to circulate through me! Black beans are really good for you. Here is what the experts say:

"Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein. You may already be familiar with beans' fiber and protein, but this is far from all black beans have to offer.

Sensitive to Sulfites? Black Beans May Help
Black beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them. A cup of black beans will give you 172.0% of the daily value for this helpful trace mineral.

A Fiber All Star
Check a chart of the fiber content in foods; you'll see legumes leading the pack. Black beans, like other beans, are rich in dietary fiber. For this reason, black beans and other beans are useful foods for people with irregular glucose metabolism, such as diabetics and those with hypoglycemia, because beans have a low glycemic index rating. This means that blood glucose (blood sugar) does not rise as high after eating beans as it does when compared to white bread. This beneficial effect is probably due to two factors: the presence of higher amounts of absorption-slowing protein in the beans, and their high soluble fiber content.

Soluble fiber absorbs water in the stomach forming a gel that slows down the metabolism of the bean's carbohydrates. The presence of fiber is also the primary factor in the cholesterol-lowering power of beans. Fiber binds with the bile acids that are used to make cholesterol. Fiber isn't absorbed, so when it exits the body in the feces, it takes the bile acids with it. As a result, the body may end up with less cholesterol. Black beans also contain insoluble fiber, which research studies have shown not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Loaded with Antioxidants
Research published in the Journal of Agriculture and Food Chemistry indicates that black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries, fruits long considered antioxidant superstars.

When researchers analyzed different types of beans, they found that, the darker the bean's seed coat, the higher its level of antioxidant activity. Gram for gram, black beans were found to have the most antioxidant activity, followed in descending order by red, brown, yellow, and white beans.

Overall, the level of antioxidants found in black beans in this study is approximately 10 times that found in an equivalent amount of oranges, and comparable to that found in an equivalent amount of grapes or cranberries.

Promote Optimal Health
A study published in Food Chemistry and Toxicology suggests not only that black beans may help protect against cancer, but that whole foods naturally contain an array of compounds that work together for our benefit. When researchers fed laboratory animals a 20% black bean diet to see if it would cause any mutagenic or genotoxic activity, not only did black beans not promote cancer, but a clear reduction in the number of pre-cancerous cells was seen, even in animals who were simultaneously given an agent known to promote cancer, the mutagen, cyclophosphamide.

In an attempt to identify the bean components responsible for this protective effect, the researchers tested a single commercial anthocyanin, but instead of being protective on its own, the flavonoid, at the highest dose administered (50 mg per kg of bodyweight), actually induced DNA damage. The moral we draw from this tale: the synergy of compounds brought together by Mother Nature in the creation of whole foods is highly likely to be of greater benefit than a single extracted compound.

Lower Your Heart Attack Risk
In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher consumption of legumes was associated with a whopping 82% reduction in risk!

Check out Baja Fresh for lots of bean dishes. Chipotle and Anita's are also good choices.

Nutrition and School Performance

2009-11-08T13:39:00.000-08:00

Now that the Halloween candy is almost gone and the first semester more than halfway done, this might be a good time to start thinking about nutrition and school performance.

As parents one of our major concerns is how well our children perform in school. Our worries often lead us to consult therapists, tutors, and other specialists. Good nutrition is another important, powerful tool to help our kids reach their potential. While we all know that breakfast is crucial for feeding the brain and stabilizing blood sugars, recent studies show that certain types of fats in the diet might actually improve brain function.

Why do we want to feed kids more fat when most people say to cut down on fat?
You want to start by looking at the total fat in your child's diet. A fat free diet is not ideal for kids. Fats are important for brain function and hormone development, but not any type of fat. It needs to be healthy fat from Omega-3-fatty acids and monounsaturated fat. The problem is many children get too much of the wrong fats called trans or hydrogenated fats. They also get fat from animal foods in the form of artery clogging saturated fats. Researchers think this imbalance of too much trans and saturated fat and not enough Omega-3 and mono fat might play a role in decreased brain function.

What foods contain these healthy fats?
Monounsaturated fats or MUFA’S are found in olive oil, olives, sesame seeds, avocado, and nuts like almonds, pistachios, and peanuts. Salmon, tuna, and sardines are also high in Omega-3-fatty acids. Ground flax seed is also high in Omega 3’s.

What is a hydrogenated fat and why should they be avoided?
Hydrogenated fats are solid at room temperature. Oils start out liquid. Food manufacturers shoot hydrogen into the oil to make it solid (think Crisco). Food companies rarely hydrogenate the healthy fats like olive oil and sesame oil because of expense and taste, but rather manipulate the cheaper and less healthy oils like corn oil, safflower oil, and soybean oil. Eating too much trans fat and too little healthy fat can cause a ratio imbalance and researchers think this discrepancy causes problems and may affect learning.

How does this translate into eating?
Kids need more nuts and natural nut butters, the kind with the oil on top (refrigerate after opening). If your school has a no nut policy, then serve those foods at home. Cook with olive oil; pack olives as a snack; dip veggies in hummus made with tahini or sesame paste; snack on guacamole and baked chips. Serve more fish – smoked salmon (nitrite free) on a whole wheat bagel with low fat cream cheese; grilled salmon; pan seared halibut; grilled shrimp and other fatty fishes like tuna, though experts currently recommend limiting tuna to a few times a month due to elevated mercury levels.

What should be avoided?
Avoid anything with hydrogenated fat or partially hydrogenated fat. These fats are found in commercially fried foods like French fries, nuggets, and in commercially prepared products like frozen foods, cereals, candy, and baked goods. It is also recommended to cut back on saturated vegetable fats like palm kernel oil as well as excess amounts of animal fat.

Generally kids benefit from a more plant based diet with lots of fresh fruits and veggies, whole grains, healthy fats, moderate amounts of protein, and a little junk just to keep them happy!

FDA Halloween Safety Tips for Parents

2009-10-27T13:45:00.000-07:00

Take these simple steps to help your children have a fun – and safe – Halloween:

Children shouldn’t snack while they’re out trick-or-treating. Urge your children to wait until they get home and you have had a chance to inspect the contents of their “goody bags.”
To help prevent children from snacking, give them a light meal or snack before they head out – don’t send them out on an empty stomach.
Tell children not to accept – and especially not to eat – anything that isn’t commercially wrapped.
Parents of very young children should remove any choking hazards such as gum, peanuts, hard candies or small toys.
Inspect commercially wrapped treats for signs of tampering, such as an unusual appearance or discoloration, tiny pinholes, or tears in wrappers. Throw away anything that looks suspicious.

And follow these tips for Halloween parties at home:

If juice or cider is served to children at Halloween parties, make sure it is pasteurized or otherwise treated to destroy harmful bacteria. Juice or cider that has not been treated will say so on the label.
No matter how tempting, don't taste raw cookie dough or cake batter.
Before going "bobbing for apples," an all-time favorite Halloween game, reduce the number of bacteria that might be present on apples and other raw fruits and vegetables by thoroughly rinsing them under cool running water. As an added precaution, use a produce brush to remove surface dirt.
"Scare" bacteria away by keeping all perishable foods chilled until serving time. These include, for example, finger sandwiches, cheese platters, fruit or tossed salads, cold pasta dishes with meat, poultry, or seafood, and cream pies or cakes with whipped-cream and cream-cheese frostings. Cold temperatures help keep most harmful bacteria from multiplying. And don't leave the food at room temperature for more than two-hours.

Shopping at Target

2009-10-25T19:37:00.000-07:00

After my Sunday run to Whole Foods, I stopped by Target. While I don't usually buy groceries there, I decided to browse the aisles. I am happy to report I found some healthful products on the shelves. The next time you are there, you might want to pick up a few. The ones listed below pass the GoBeFull (GBF) test. For those of you who don't recognize GBF, it stands for eight keys to health and fitness:
Greens
Olive oil (and other healthy fats)

Beans
Exercise

Fruit
Unrefined grains (and other healthful carbs)
Lean protein
Labels

Greens
The Target I went to does not carry produce but they did have some frozen veggies that could work in a pinch. Just check the salt content. Here are some tomato products that are high in antioxidants:
Archer Farms Roasted Garlic Pasta Sauce
Archer Farms Salsa
Classico Sauce
Muir Glen Tomato Products
Newman's Own Sauce
Pace Salsa
Rao's Tomato Basil Sauce

Olive oil
I use the words "Olive oil" to mean healthful fats. The products I am recommending do not have any Trans fats. Monounsaturated fats like almonds, pistachios, olive oil and canola oils are the ones I like best; I prefer cold pressed. The products mentioned contain mostly mono fats but some have polyunsaturated fats, like soybean oil, cottonseed oil, and safflower oil, which are less preferable. Unlike mono fats which can reduce inflammation in the body, polyunsaturated fats or Omega-6-fats can increase inflammation.
Archer Farms Cashew Cranberry Almond Blend
Archer Farms Dry Roasted Pistachios
Archer Farms Raw Almonds
Emerald Cocoa Roasted Almonds
Land O Lakes Spreadable Butter

Beans
Bush's Vegetarian Baked Beans
Bush's Black Beans
Kashi Black Bean Mango Frozen Entree

Exercise
Grocery shopping burns calories! Next time I will check out the exercise equipment and report back.

Fruit
No fresh produce.

Unrefined Grains
While some of these products are 100% whole grain, others are made from unbleached flour or a mixture of unbleached and 100% whole grain. I did not include any products with bleached flour. Bleached and unbleached both have had the germ and the bran removed. Bleached means they treat the flour with powerful bromine bleaches and should be avoided.
Amy's Pizzas
Archer Farms Arrabbiata Whole Wheat Penne Rigate
Archer Farms Blueberry and Multigrain Pancake Mix
Archer Farms Flaxseed Waffles
Archer Farms Spinach and Goat Cheese Frozen Pizza
Alexa's Spicy Sweet Potatoes
Ronzoni Healthy Harvest Pasta
Kim and Scott's Gourmet Frozen Pretzels
Kashi 7 Grain Waffles

Gluten Free Products
Midel Crackers
Bob's Red Mill
Annie's
Nature's Path

Lean Protein
I only like to buy hormone-free meats and poultry which Target does not carry. I did not see any tofu. I saw lots of products made with textured vegetable but generally try to avoid those too.
Silk Soy Milk
Cabot Omega 3 DHA Cheese

Labels
Read them any time your food comes in a box or a container! Look for fiber - you need 35 grams per day; look for unrefined grains; healthy monounsaturated and Omega-3-fats and no Trans fats; avoid foods with lots of preservatives.

Happy Shopping.

The Candy Wars

2009-10-22T00:50:00.000-07:00

No matter how hard you try, it is almost impossible to avoid candy at Halloween! Candy at Halloween is like eggs at Easter, gelt at Hanukah and candy canes at Christmas. It is a fact of life. So this year, instead of battling with the kids over when, where, and how to eat the candy, here are some suggestions that might help sweeten this ghoulish holiday.

Limit the container size: With young children it is easy to control the amount of candy by limiting the container size. Pick a small plastic pumpkin with a strong handle or a mini-sized shopping bag. Make a rule that kids have to carry their own candy. This will help limit the amount. When they start complaining that the container is too heavy, it’s time to go home.

Separate the candy: It is always fun to separate the candy when kids get home. They can make piles of ones that are not acceptable, like unwrapped or damaged candy, types they love, and kinds they dislike. Throw out the inedible candy and tell them you or dad will take the candy they don’t like to work. That leaves only the candy they want.

You can take this sorting process a step further and look for candy that contains partially hydrogenated or Trans fats. These types of fats are artery clogging fats. So if much of the favorite pile is full of hydrogenated fats, this would be a good time to cut back on other artery clogging fats like French fries, nuggets and burgers.

Limit the amount: The first few days most kids go hog wild eating candy but then it usually tapers off. In fact, by week two many kids have forgotten about the candy all together. If the candy obsession lasts more than a week or two, it can be helpful to set up guidelines to deal with the remaining supply. Limiting candy to a piece or two after dinner is a good idea. If it is not gone by Thanksgiving, throw it out! After the first few days, do not allow your kids to bring candy to school. Many schools will have policies prohibiting bringing in Halloween candy at all.

Brush your teeth: This is an opportunity to explain to kids how cavities form. Tell them they need to brush their teeth within a few minutes of eating candy because the sugar in the candy reacts with bacteria in their mouths to form acids which attack the teeth causing cavities. If you have not already banned sodas from the house, this might be a good time to start.

Adjust snacks: Since you know your kids will be eating candy, if not theirs probably someone else’s, make snacks healthy. Offer sliced fresh fruit, Trans fat-free popcorn, low-fat cheese sticks, fresh veggies and hummus, or whole grain pretzel sticks. Don’t keep sweets like ice cream or other sugared snacks around at this time.

Adjust meals: During the first week or so, make meals that are lower in carbohydrates to adjust for the extra candy intake. Avoid pasta, potatoes, rice, and breaded foods. Don’t send packaged snacks to school. Eat more protein, vegetables, and healthy fats like olive oil, avocado and nuts.

Avoid extra calories: Obviously candy contains calories and carbohydrates. Here is a helpful hint: 15 grams of carbohydrate equals one serving of carbohydrate or the equivalent of one slice of bread. Look on the label of a candy package in their pile. See how many grams of carbohydrate are in one package or one piece. If you know 15 grams is one serving, you can figure out how many carbohydrate servings your child is eating in candy. The average young child who is fairly active needs about 90 grams of carbohydrates from grains, beans, breads, potatoes, crackers, and sweets. That is about six servings in a day. So if you figure they are eating two to three servings of carbohydrates from candy, 30 - 45 grams, limit the healthier carbs to about three servings per day. A serving is usually 1/3 cup cooked of pasta or rice, ½ of a baked potato, ½ cup of cereal, 1 tortilla, or ½ cup of beans.

While this may seem like a lot of work, it beats the alternative of turning into a witch by disallowing candy. Candy at Halloween, as long as kids are eating other healthy food, will not permanently ruin your child’s health. This balanced approach leads to happy memories and a cease fire.

Is it Safe to Eat the Dark Green Leafy Veggies?

2009-10-10T06:56:00.000-07:00

Health news is constantly changing. Just when we should be eating more greens, news comes out that greens might contain E. coli and be deadly. So what are we to do?

I would still eat the dark greens. You cannot avoid all risks. Here is some information from KidsHealth that might help:

What Is E. Coli?
E. coli is a common type of bacteria that can get into food, like beef and vegetables. E. coli is short for the medical term Escherichia coli. The strange thing about these bacteria — and lots of other bacteria — is that they're not always harmful to you.

E. coli normally lives inside your intestines, where it helps your body break down and digest the food you eat. Unfortunately, certain types (called strains) of E. coli can get from the intestines into the blood. This is a rare illness, but it can cause a very serious infection. Someone who has E. coli infection may have these symptoms: bad stomach cramps and belly pain vomiting diarrhea, sometimes with blood in it

One very bad strain of E. coli was found in fresh spinach in 2006 and some fast-food hamburgers in 1993. Beef can contain E. coli because the bacteria often infect cattle. It can be in meat that comes from cattle and it's also in their poop, called manure. Cow poop in your food? How does that happen? Not on purpose, of course, but it can happen if the manure is used for fertilizer (a common practice to help crops grow) or if water contaminated with E. coli is used to irrigate the crops.

Heat can kill E. coli, so experts recommend that people cook beef (especially ground beef) until it is cooked through and no longer pink. Choosing pasteurized juice is another way to avoid possible infection.

Lastly, some experts recommend washing and scrubbing vegetables before eating them. But others say E. coli is hard to remove once it has contaminated produce, such as spinach, lettuce, or onions. The solution, they say, is to take more steps so that E. coli doesn't come in contact with crops.

So continue to eat the bright leafy greens. They are good for you and help fight disease. Look at it this way, if in the very rare case you do come into contact with E. coli, your resistance will be stronger and the effects possibly will be less harmful!

It's Time to Boost Your Immunity

2009-10-06T03:50:00.000-07:00

I am basically a skeptic but the swine flu alerts are beginning to make me nervous. Since the vaccine is currently not available, I am putting my "immunity boosting" plan into effect now.

Germs and viruses are everywhere so building the body's resistance to infection is what we are after. Just like plants, strong healthy bodies are more disease resistant. Plants derive their resistance from the nutrients in the soil. The stronger, well nourished plants are more likely to avoid being eaten by bugs. Even though harvest season is around the corner, now is the time to nourish the soil for next year's plantings.

So to fight off the coming flu season, let's enrich our bodies (our soil) now. Here is what to do:

Eat vegetables: At least 5-6 servings a day. Vegetables, especially the dark green and orange ones, are high in Vitamin A. Vitamin A keeps the mucous membranes healthy. Viruses tend to enter the body through mucous membranes so keeping them strong is the first line of defense (after washing your and hands and covering your mouth.) Vitamin A acts like a shield.

A large entree salad is approximately four servings. Think dark green and bright orange colors. Broccoli, spinach, kale, yams, carrots, pumpkin, summer squash, green peppers and even avocado are all high in Vitamin A.

Use veggies in stir fry, casseroles, and as toppings on sandwiches and pizza (whole grain of course). Drink V-8 or fresh vegetable juices. Fajitas, ratatouille, eggplant Parmesan are also good choices. Tomato paste is a great way to boost Vitamin A. I like Amore's paste in a tube. You can mix it in sauces, dressings, and spread on sandwiches. Great on grilled cheese.

Eat Fruit: Just like veggies, there are lots of Vitamin A rich fruits. Eat about three servings a day. Mangoes, papaya, apricots, peaches, nectarines, tomatoes, cantaloupes, watermelon, kiwi, oranges, and blackberries all contain Vitamin A. Guava is high in Vitamin A and so are gooseberries.

Add them to cereal, yogurt, or cut up in salads. Bring them for snacks and keep some in the car for the times you get really hungry. Now that the weather is cooler, foods can be safely kept in the car. Carry a container of cut up fruit, a fork and a napkin and have at it when you are stuck in traffic. Add a handful of nuts and you won't be starving when you get home; so no excuses not to exercise!

Eat Nuts: Though hard to resist, nuts build resistance. Some contain reasonable amounts of Vitamin A. Try pumpkin seeds, pistachios, pecans, chestnuts, pine nuts, and walnuts. Add them to salads, trail mix, cereal, baked goods, or eat them out of your hand for a quick snack. Eat about 1/4 cup of nuts every day, preferably raw or dry roasted.

Emerald has some awesome nut choices. I like their Cocoa Roasted Almonds, perfect for when I get chocolate craving. Lately I have been using almond milk on my cereal and in my tea. Almond Breeze makes a good one.

Finally, add in a few servings of whole grains, 4 - 6 oz. of lean protein, and a carton of low fat yogurt. Remember to exercise and get plenty of rest. Now the bugs should be less likely to bite you this flu season.

Fruit and Veggie Recipes

2009-09-30T04:17:00.000-07:00

Cheesy Spinach and Artichoke Dip
Prep time: 10 min
Total time: 30 min

1 can (14 oz) artichoke hearts, drained, finely chopped
1 pkg. (10 oz) frozen chopped spinach, thawed, drained
½ cup grated Parmesan cheese
¼ cup canola or olive oil light mayonnaise
½ cup shredded Cabot 75% Reduced Fat Cheddar Cheese
½ tsp garlic powder

Preheat oven to 350. Mix all ingredients until well blended.

Spoon mixture into a 9 inch pie plate or quiche dish.

Bake 20 minutes or until heated through. Serve with assorted cut-up fresh vegetables and/or whole grain crackers.

Most hot dips can be assembled in advance. Cover and refrigerate up to 24 hours.

http://www.gobefull.com/

Mexican Chicken Salad
Serves 6 to 8

1 pound chicken breasts, steamed and shredded
1 large onion, chopped
2 cups kidney beans, drained

Combine the dressing and chill overnight if possible:
¼ cup olive oil
¼ cup red wine vinegar
1 teaspoon sugar
1 tablespoon tomato paste
1 tablespoon chili powder
2 cloves garlic, mashed

When ready to serve, toss together in a salad bowl:
4 cups chopped iceberg and romaine lettuce mixture
½ cup scallions

Heap marinated chicken and beans on lettuce. Top with:
2 cups grated Cabot 50% or 75% Light Vermont Cheddar Cheese

Garnish with:
1 cup cherry tomatoes
1 large avocado, sliced
Guiltless Gourmet baked chips (approx. 25 chips), crushed

Toss together before serving.

http://www.gobefull.com/

Roasted Vegetable Soup
Serves 4
Prep Time: 20 Minutes
Total Time: 30 Minutes

Preheat oven to 425° F.

In roasting pan, toss 6 beefsteak tomatoes, halved and cored; 2 leeks, white and pale-green parts cut into ½ inch pieces; 4 carrots, cut into ¼ inch pieces; 4 garlic cloves; and 2 tablespoons olive oil. Season with coarse salt and ground pepper. Roast in a single layer (tomatoes cut sides down) until tender, about 1 hour. Using tongs, peel off tomato skins.

In saucepan, bring vegetables, 2 cans (14.5 ounces each) reduced-sodium vegetable broth, and 1 cup water to a boil. Reduce heat and simmer 10 minutes.

In batches, puree in blender. Stir in ¼ cup chopped fresh basil.

http://www.gobefull.com/

Balsamic Zucchini with Pine Nuts
Serves 6
Prep Time: 20 minutes
Total Time: 45 Minutes

Preheat broiler.

4 lbs. medium zucchini, cut diagonally into ¾ inch thick slices
¼ cup extra virgin olive oil
½ t. salt
½ t. coarsely ground pepper
¼ cup balsamic vinegar
½ oz. finely gated Parmesan-Reggiano cheese
1/3 cup toasted pine nuts (roast these in a 350° oven until browned, about 5 minutes)

Toss sliced zucchini with oil, salt and pepper in a large bowl. Arrange in one layer in two shallow baking pans (1 inch deep).

Broil 1 pan of zucchini 3 to 5 inches from heat, without turning, until browned in spots and beginning to soften, 4 to 6 minutes.

Take pan from oven and drizzle 2 tablespoons balsamic vinegar over broiled zucchini and shake pan a few times, then continue to broil until most of the vinegar is evaporated, about 2 minutes.
Sprinkle ¼ cup Parmesan cheese over broiled zucchini and put back under broiler until cheese is melted, about 1 minute more. Cook remaining zucchini in the same manner. Cool to room temperature and serve sprinkled with pine nuts.

Balsamic zucchini (without pine nuts) can be made 3 hours ahead and kept at room temperature or chilled and covered. Sprinkle with pine nuts just before serving.

http://www.gobefull.com/

Cranberry Sauce
2 3/4 c. water
1-2 c. sugar or Stevia or Splenda depending on desired sweetness
2# package fresh cranberries (pick off stems)
3 sliced Red Delicious apples cut thin (core and seed)
2 thin sliced navel oranges
2-3 sticks of cinnamon
10-12 cloves

Put all ingredients into a large pot. Cook and mix very gently until the mixture comes to a boil. Then cook for 5 more minutes (lower the heat a little) without mixing. Take off heat and add the thinly sliced oranges. Let cool. Refrigerate and serve.

http://www.gobefull.com/

Fruit Crisp
Serves 6
Prep Time: 10 Minutes
Total Time: 60 Minutes

Position a rack in the lower third of the oven. Preheat oven to 350° F. Have ready an unbuttered 8 x 8 inch baking dish, a 9 inch pie pan, or a 10 x 6 inch oblong glass baking dish.

Thaw any of the following frozen fruit or use fresh fruit:
Apples
Nectarines
Peaches
Mangoes
Blueberries

Blend 2 cups dry Uncle Sam’s Cereal (Giant or Whole Foods) until looks like bread crumbs.

Stir together with a fork in a small bowl:
1½ cup blended Uncle Sam’s Cereal
3 tablespoons Land O Lakes Soft Baking Butter, melted

Whisk together thoroughly in another bowl:
½ cup packed sugar or Stevia or Splenda
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
¼ teaspoon ground cloves

Spread one-third of the crumb mixture evenly in the bottom of the baking dish. Distribute half of the fruit in the dish. Sprinkle with half of the sugar mixture and then with 1½ tablespoons fresh lemon juice.

Cover with another third of the crumb mixture, the remaining fruit, the remaining sugar mixture, and 1½ tablespoons fresh lemon juice

Cover with the remaining crumb mixture. Cover the dish with aluminum foil and bake until fruit is nearly tender when pierced with a skewer, about 30 - 40 minutes. Uncover the dish. Increase the oven temperature to 400° F and bake until the cobbler is browned, about 10 minutes. Serve warm in bowls. Add frozen yogurt if desired.

http://www.gobefull.com/

High School Kids Need More Fruits and Veggies - Is There Anything We Can Do?

2009-09-30T03:19:00.000-07:00

Once again the news is telling us high school kids don't get enough fresh fruits and vegetables. CNN had a piece on this topic just this morning.

With all the issues teens have on their plates, telling teenagers to eat more fruits and veggies seems juvenile and downright silly. Yet if we want our kids to be healthy and strong to deal with the stress and strain of high school, we need to get our message across.

So what is a parent to do? Here are a few tips that might help them eat more fresh fruits and vegetables and benefit from the nutrients and phytochemicals that will flood their systems:

Tip One: Since teenagers eat tremendous amounts of fast food, casually suggest that you go out to eat at their favorite restaurant. Let them order whatever they want. If you know ahead of time, you can review the menu and find something healthy with the most veggies possible. As you're eating together, you can talk about how delicious your meal is and what other healthy items that you might like to try the next time you return. Subway is a great place to pile on the veggies as they have tons of choices. Noodles and Company also offers lots of healthy items.

Tip Two: While we don't want to focus on the negative, if your child is having skin issues like acne, a diet high in fruits and veggies is one more tool in the arsenal to fight blemished skin. The next time they bring up the subject of skin, you might say that you read that eating carrots, spinach, broccoli, and avocado can sometimes help keep skin clear. You might mention that both Chipotle and Baja Fresh offer salads and freshly made guacamole. Additionally, avoiding trans fats, fried foods, and increasing healthy monounsaturated fats also helps. Japanese restaurants are also a good choice. Obviously expensive, but full of veggies and Omega 3 fats from the fish.

Tip Three: Take the time to serve more veggies at dinner. Steam an array of veggies and serve them with an easy to make cheesy artichoke spinach dip (see recipes on next post). Or try Dr. Praeger's Spinach Pancakes served with applesauce and a little sour cream. Soups are a great way to get in high potency veggies. If you bring in take out, make sure you are choosing dishes with lots of veggies. Even pizza provides a veggie opportunity. Artichoke hearts, tomatoes, olives, green pepper, onion, and spinach are now available. Some pizza places now offer whole wheat crust. Add a salad and you are set. Cheesecake Factory, California Pizza, and California Tortilla also have items with lots of veggies and whole grains.

Tip Four: Stock the fridge with V-8 juices and sparkling apple juice. Ditch the sodas. Make your own trail mix with dried cranberries, raw almonds, dry roasted peanuts (more healthy fats), mini chocolate chips and whole wheat Chex cereal. Bake carrot cake (use whole wheat pastry flour), carrot muffins, or banana bread. If you pack their lunch, add more veggies on their sandwiches: a few spinach leaves, roasted red peppers, thinly sliced tomato. If they balk, just smile! Whenever you make a recipe, increase the amount of veggies. More chopped or diced veggies won't affect the taste or texture.

Tip Five: It is not too late to model good eating habits. Like mom always said, "Actions speak louder than words."

Happy Trails.

Judy

Help - My High School Reunion is on the Horizon

2009-09-16T02:51:00.000-07:00

My 40th (YIKES) high school reunion is on the horizon. Am I in a panic? Not really, but I do seem to be shopping a lot!

I have had a few phone calls from friends saying, "I am coming to the reunion even though I am fat." While we all know it's what's on the inside that counts, sprucing up for a reunion can make that first moment of entry a little bit easier. Once inside and connecting with old friends, we realize none of the exterior stuff really matters. Truly we are all grateful just to be here.

But if you are lamenting your physical state at the moment, here are some tips to help get you ready for the big weekend. All it takes is a bit of motivation, some concentrated focus, and the willingness to follow through on whatever goal you set.

Before you begin, take a breath and then put in your mind's eye the vision of you walking into the reunion. Don't let go of that mental picture. Now you are ready. If you have six months, this will be a piece of cake (you can eat cake after the reunion!) If you have only four weeks, you can still see results.

The Yes Group:

Tons of veggies (the non-starchy kind)
Lean protein - fish, chicken, lean beef, egg whites, low fat cheese
1/4 cup of raw nuts daily
2 pieces of fruit (no dried fruit)
Two carb servings per day. Choose any two from this group: one slice bread, 1/3 cup rice, 1/2 cup of cereal, 5 Triscuits, 1/3 of a wrap, 1/2 cup of beans, 1/4 of a bagel, 1/2 hamburger bun, 1/2 small baked potato, 1/2 corn cob, 1/3 cup hummus
Move everyday. Start today: garden, bike, walk, run, climb stairs, tennis, golf (no cart)

The No Group:

No alcohol
No deep fried food
No soda
No sweets (remember this is only for a limited period of time)
No dried fruit

That is it! Simple and easy - especially if you tell yourself it is for a limited time.

From past reunion experience, it seems like the good times get magnified and the not so good times fade. Seeing old friends (no pun intended) connects us to the cycle of life. When you face your past, you are free to live in the moment.

If you have a reunion in your future, this month, next year or in five years, the time to start getting ready is now.

Outstanding in the Field

2009-09-08T06:26:00.000-07:00

Farm dinners are all the rage and constantly in the news these days. Last night I attended my second Outstanding in the Field farm to table dinner. Held at Ayrshire Farm in Middleburg, Virginia, this amazing 880 acre property is a combination of working farm and refurbished, regal turn-of-the-century estate.

Over 150 people turned out to dine alfresco, tour the gardens, and converse with the animals. Some people I talked with had travelled from Pennsylvania and North Carolina.

Outstanding in the Field was started by Jim Denevan, a quintessential, laid back California chef who had a vision of combining farm and food. Probably the pioneer in this quickly expanding niche, Jim told us the evolution of Outstanding in the Field while standing on a hillside overlooking majestic fields dotted with livestock (whose family members we were soon to eat!) Jim contacts organic farms around the country and then pairs them with local renowned chefs to create an unforgettable experience. He travels in a wacky 1960's bus with ten staff members.

Usually the table is set out in the fields, but due to threatening rain, the cascading table was set inside a giant paneled, chandelier laden barn. The rain arrived not long after we sat down to eat.

The dinner is five courses (including dessert) accompanied by different local wines. The barn was ablaze with light and abuzz with conversation, no doubt inspired by the setting and the continuous pouring of wine.

A few times something tickled my leg and when I looked under the tablecloth there was one of the many cats that roam the property. All in all it was a sensuous, relaxing, and wonderful evening that was well worth the drive and the price.

What's For Lunch?

2009-09-01T06:56:00.000-07:00

As the weather begins to cool and the telltale signs of autumn appear, most moms swear they hear the wind whispering, “It’s time to think about packing lunch again.”

This age old ritual is usually approached with a mixture of love and dread. Dread because not only does it take time but also because it is hard to find healthy foods the kids will actually eat. Instead of trepidation, think of this as a great opportunity to upgrade the health quotient of your children’s lunches.

Start by setting a few nutritional goals for the school year. Two or three can make a huge difference in your child’s health. It is not necessary to commit to a major overhaul. Here are some suggestions:
· Increase whole grains with breads and snack foods
· Avoid processed meats
· Avoid partially hydrogenated fats
· Increase fresh fruits and vegetables
· Cut down on refined sugar
· Reduce sodium
· Increase healthy fats

Let’s start with sandwiches, a major staple of kids’ lunches. These can be made healthier by using whole grain breads. Look for soft products where the first ingredient is 100% whole grain. If your child balks, tell him that whole grains are good for his/her heart and are full of fiber and will help him/her poop! You can try white whole wheat bread, but it is best to get kids used to eating hearty whole grains that are naturally brown in color.

If your child eats a lot of processed meats such as hot dogs, bologna, ham, and turkey, switch to brands that are nitrite-free. Studies show an increase in childhood cancers in heavy consumers of processed meats. Giant, Whole Foods, and Trader Joe’s all carry brands that are free of these chemicals. While your wallet may feel the difference, your kid’s will not notice a change.

Add veggies. Even a few spinach leaves or a tomato between two lettuce leaves can add fiber and phytochemicals to their diets. Veggies are low in calories and great disease fighters.
Pack snacks made from whole grains like Snyder’s Honey Wheat Pretzels, Guiltless Gourmet Baked Tortilla Chips, Whole Grain Wheat Thins, or cheesy popcorn. Avoid snacks made with white bleached flour and hydrogenated vegetable oils. While the 100 calorie packs are good for calorie control, they are loaded with these less than ideal ingredients.

Kids need fat for brain function. They need monounsaturated fats like olives, olive oil, natural peanut butter, almond or cashew butter, avocado, and canola mayonnaise. These fats are important to counteract the over abundance of trans fats and saturated fats in fried and processed foods which are sadly, often the mainstay of many kids’ diets.

Pack cut up veggies with cheese sticks or ranch dressing, fresh fruit with a small yogurt, or whole grain crackers and veggie dip. A small container of black olives and cut up carrots is always fun. Child sized Cliff Bars are a good choice for after school athletics if the workout is intense. Hummus, whole wheat quesadillas, and baked beans all make good filling snacks.

Don’t worry that you take the time to pack a healthy lunch and then your child eats other kids’ less healthy food. The important point is that you are modeling what healthy eating looks like. In the long run, a little junk food never hurt anyone! In fact, don’t completely eliminate their old favorites, just pack them less frequently.

If your children are resistant to the new foods, engage them in the process. Bring them to the store and start reading labels to find foods that meet the goals you have set. Tell your kid’s that you care about their health and together embark on new tastes and textures. Model good eating habits by eating the foods you want them to eat. When kids see you eating fruits and veggies, they will be more likely to try them. It turns out that packing lunch is really a family affair!

End of Summer / Beginning of Fall bounty

2009-08-22T05:34:00.001-07:00

Hard to believe summer is winding down. A few yellow leaves have floated by and all the squash has been eaten by bugs! The good news is that gardens are overflowing with end-of-summer bounty. There are tons of peppers, corn, and tomatoes at all the farmer's markets. Lots of zucchini for those whose gardens did not get infested with squash boars. Plenty of basil too.

Great time to make a corn, cilantro, green chili and tomato salsa. Or how about a quesadilla (whole grain) with grilled tomato, onion, and zucchini topped with some grated low-fat Cabot pepper jack cheese? You can pile on the fresh salsa you just made.

Basil is everywhere. Now is a good time to make pesto and freeze it for an early fall dinner. When the temperature drops, use it on pasta, in white bean soup, or spread it on crusty warm bread with sliced tomatoes.

Pears are about to be ripe and there is nothing more delicious then pears with Gorgonzola. Add some toasted walnuts and dried cherries and toss in some spinach. Yum!

Hummus with sliced green peppers and tomatoes from the garden are a good snack. Just keep a napkin handy.

Soon gardens will be full of root veggies and greens. Cannot wait to start planting.

Fudd's Does it Again

2009-08-05T09:18:00.000-07:00

I checked out the cookie from Fudd's and they use no hydrogenated oils. I will see what kind of flour they use but in the meantime, I applaud them.

Elmer Fudd would be so happy.

Fuddrucker Goes Healthier

2009-08-05T06:16:00.000-07:00

Needed to grab a quick bite last night so ran into Fuddrucker's for their veggie burger topped with grilled onions and mushrooms. I usually toss the white flour bun but I may start eating it because, lo and behold, they now offer whole grain buns. They also have sides of real guacamole.

They have even added grilled salmon (with a poster proclaiming salmon is high in omega-3 fatty acids!) and few more delicious sounding salads. Though still deep fried, they now offer sweet potato fries which have a few more nutrients than white potatoes.

Here is how I usually, in true Health Nut fashion, eat my veggie burger (works for all burgers):

I ask for pepper jack cheese, grilled onions, grilled mushrooms and now a side of guacamole at the counter. Then I add tons of lettuce leaves or chopped lettuce, sliced tomatoes, chopped onions, sliced red onions, pickles, salsa, ketchup, and spicy mustard.

Since I eat it like a salad, I pull out the paper lining the plastic dish and throw it away. Otherwise add paper to the list of toppings. The burger is not only yummy but filling.

If you are watching your cholesterol, you can forget the cheese and substitute the guacamole which is high in monounsaturated fats and good for your heart. Ask for the veggie burger instead of the beef burger. They also have turkey burgers which are lower in fat than beef burgers.

To be graphic, when you eat a burger with a whole grain bun, less of the fat will be absorbed into the blood stream and more fat will be bound up with the fiber and eliminated via your colon. Hence good for the body.

Fudd's is a good place for kids because of all the options. I will have to check out the ingredients in their cookies. Let you know that next time.

Airports can drive you nuts!

2009-08-03T18:41:00.000-07:00

Having spent lots of time in airports lately, I am happy to say there is an abundance of healthy food around. I think we've reached a "tipping point." Here are some suggestions:

Starbucks has lots of good choices from packaged nuts to some new breakfast items. In addition to oatmeal that comes with dried fruit and nuts, they have a whole wheat wrap filled with egg whites, spinach, and feta cheese. They also have whole grain English muffins with turkey bacon and eggs. They have fresh fruit and yogurt parfaits too.

Even fast food kiosks now carry fresh salads, some completely vegetarian with good cheese, nuts, and fruit. I found cut up veggies with cheddar cheese cubes and ranch dressing. There are burrito places springing up where you can get a bowl, forget the flour tortilla, and add chicken, grilled peppers, onions, salsa and guacamole.

Try to avoid lots of caffeine when flying and instead choose bottled water or herbal tea. You will be more likely to sleep on the plane and wake up refreshed and ready to go.

I found many variations of chicken Caesars and kabobs. These are always a good choice. The newspaper and magazine outlets now carry healthy energy bars like Cliff and Luna instead of the ones with processed flours and sugar.

For those of you who want to be more food conscious, it appears that the days of treating the lack of decent foods in airports as an excuse to overindulge are gone.

Happy trails.

Snacks

2009-07-09T16:44:00.000-07:00

Fruit and cheese is a great summer snack. Try some of the new lowfat Cabot Cheeses that are on the market. They come in lots of flavors and contain 3/4 of the fat in regular full fat cheese.

Keep some raw almonds, cashews or sunflower seeds in the car for those moments when you are famished. They will satisfy even the worst cravings. We all need healthy fat in our diets and nuts and seeds are a quick way to get them.

A few pieces of sushi make a good snack as well as a bowl of edamame sprinkled with kosher salt. The salt will also help replace lost electrolytes. (Never leave sushi in the car!)

Last but not least. Fruit popsicles are a great summer cooler offer. Each popsicle has the calories of 1 1/2 servings of fruit. You can substitute a pop for some fruit.

Fruit

2009-07-07T08:48:00.000-07:00

Fruit is now bountiful and delicious. There are so many varieties to choose. The dark pigmented fruits have the most vitamin A and help fight infections. Might be good in keeping the flu away.

Just remember, even though fruit is healthy, it is loaded with sugar. If you are watching your weight, limit fruit to no more than 4 servings a day. A slice of watermelon, one peach, 20 cherries, and 17 grapes all equal one serving. Skip the dried fruit as it is loaded with sugar.

Here is a refreshing drink. Take one cup of watermelon, 1/2 cup of ice cubes and 1/4 cup of lemonade and blend well. This is approximately three servings of fruit. Fresh fruit drinks are better than bottled juices because in fresh juice or smoothies you blend the whole fruit and get the fiber and bioflavonoids that lie just below the peel.

If you are exercising outside and sweat a lot, fruit is good for replacing electrolytes lost in your perspiration. If you find you are waking up with muscle twitches or cramps, a supplement containing magnesium and potassium might help.

The Health Nut Says...

2009-07-05T17:04:00.000-07:00

The GoBeFull principles are simple to learn and easy to apply. It is a six-week nutrition and physical education program designed to help overweight children and their parents develop a healthy lifestyle. The eight keys to dietary success, abbreviated as GoBeFull, form the basis of the program:

Greens
Olive Oil

Beans
Exercise

Fruit
Unrefined Grains
Lean Proteins
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