Help - My High School Reunion is on the Horizon

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:

1. Tons of veggies (the non-starchy kind)
2. Lean protein - fish, chicken, lean beef, egg whites, low fat cheese
3. 1/4 cup of raw nuts daily
4. 2 pieces of fruit (no dried fruit)
5. 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
6. Move everyday. Start today: garden, bike, walk, run, climb stairs, tennis, golf (no cart)

The No Group:

1. No alcohol
2. No deep fried food
3. No soda
4. No sweets (remember this is only for a limited period of time)
5. 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

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?

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

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

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

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!

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.