Going vegetarian, however, can be challenging. Find out how to tackle your grocery shopping to make it easier!

Step One: Find a good substitute for your favorite foods.
The obvious staple when going vegetarian is, well, vegetables. The produce isle (or your home garden) will be your main source of sustenance, but it doesn’t have to be your only food supply. There are plenty of great  alternatives for the foods you love. Nearly every meat type has a veggie alternative. You don’t have to deprive yourself of great food, just because you’ve committed to not eat meat.

• Soy is a great alternative to meat because it is packed with protein. When most people think of soy products, they only think of soybeans or tofu, but soy can also be the primary ingredient in lots of different meat-free “meat.” Check your local grocery store (Trader Joe’s and Whole Foods typically are great if you are going vegetarian) for goodies like soy chorizo, corn dogs, breakfast sausage, lunchmeats, and even chicken nuggets.
• Black beans have long been considered the “meat of the poor” because they are inexpensive and provide a great alternative to animal protein. Plus, black beans are a great source of fiber, they are heart healthy and they taste good in just about anything. Black beans make great hamburgers. Throw in a whole-wheat bun and some fresh fixings. Also, try this fantastic black-bean salsa.
• Veggie recipes. It’s an adventure to find pre-packaged meatless foods, but the freshest way of going vegetarian is to anchor to some great recipes and take the time to cook with fresh ingredients. Invest in a great cookbook, or use the web to track down recipes. There are thousands of great veggie recipes just a click away.

Step Two: Avoid hidden meat products.
While some packaged foods are easily labeled “vegetarian” or “vegan” to make your grocery shopping simpler, many packaged foods that seem appropriate include hidden meat products. Make sure you read the labels thoroughly before eating any packaged food. Here’s what you need to watch for:

• Gelatin is in almost everything. Gelatin is made from boiled animal bones, skin, and tendons. Not quite vegan and definitely enough to make anyone lose their appetite. Gelatin is also a congealing ingredient in other foods like marshmallows, gummy bears, cream cheese and of course, Jell-O. Also, check the labels of soups and sauces for gelatin ingredients.
• Chicken stock (or broth) is the base of most of the canned soups at the grocery store. Read the list of ingredients on anything you plan to buy to check for chicken or beef stock.

Step Three: Shop veggie brands.
Going vegetarian is a lot easier when you know what brands to look out for. Choose Veg has a great list of companies that are exclusively for those going vegetarian. Here are a few to get you started that you can find at pretty much any supermarket:

• If you’re opting to bypass dairy products altogether (or are lactose intolerant), Silk makes a soy alternative to cow’s milk. It’s rich in protein and fiber. If soymilk isn’t your think, you can try rice milk or almond milk.
• Boca and Garden Burger make great veggie hamburgers in every variety you can think of.
• Amy’s offers pre-packaged microwavable vegan and veg meals, like tofu rice bowls. Easy to heat up if you’re on the go.
• Morningstar Farms makes several meat alternatives, like breakfast sausage and bacon. They also offer veggie ground beef you can use for spaghetti sauce or tacos.

Step Four: Ask lots of questions.
Eating out can be especially difficult when you are going vegetarian because even if you ask for a no-meat meal, there’s a good chance that some kind of animal product will find its way onto your plate. There are some great resources, like VegGuide.org, to help you track down local restaurants. When eating out, don’t be afraid to quiz your server on all of the ingredients in your meal. Here are a few questions you should always ask:

1. Blueberries: Blueberries are extremely high in vitamin C and high in fiber. Vitamin C is important to helping our body reduce tension, while fiber helps to regulate our blood sugar levels. Drastic changes in our blood sugar can cause us to have mood swings, which may contribute to anxiety.
2. Dark Green Vegetables: Spinach, kale, broccoli, kale and other dark green vegetables are great stress reducing foods. They are packed with vitamins that nourish our bodies. They are also high in potassium, which is especially good for calming our nerves. Like blueberries, these are also high in fiber, which not only controls blood sugar but aids in digestion.
3. Oranges: When we are stressed, our immune systems can suffer. The Vitamin C found in oranges helps to reduce tension and stabilize blood pressure, but also helps to boost our immune system, which can suffer under stressful situations.
4. Sweet potatoes: Sweet potatoes are one of my favorite stress reducing foods. They satisfy those of us who crave carbohydrates, while also satisfying one’s sweet tooth. They are rich with beta-carotene and other vitamins, and again, the fiber helps your body process the sugar and carbs more slowly.
5. Fish: Those diets that are high in omega-3 essential fatty acids protect against heart disease, keep the stress hormones cortisol and adrenaline from peaking.
6. Skimmed milk: As a result of its protein, skim-milk helps stabilize blood sugar. To reduce tension, combine, a sweetener and some frozen blueberries in the blender for a healthy pick-me-up that is super good for you, and an excellent alternative to ice cream!
7. Turkey: Have you ever felt super relaxed after a big Turkey dinner at Thanksgiving? There’s reason for that: Turkey contains an amino acid called L-Tryptophan, which releases serotonin – a feel-good chemical – into our systems. L-Tryptophan has been proven to provide a calming and relaxing effect.
8. Apricots: They are rich in magnesium, Vitamin C and fiber. Magnesium is a natural muscle relaxant, which can help reduce tension in our muscles.
9. Almonds, Pistachios and Walnuts: Nuts are great stress reducing foods. Almonds, specifically, are loaded with both Vitamins B and E – known to boost your immune system, and walnuts and pistachios help reduce tension and lower blood pressure.
10. Avocados: Avocados provide a healthful dose of monounsaturated fat and potassium, which help reduce tension and lower blood pressure. Avocados have more than potassium than bananas!

Have you tried any of these stress reducing foods to reduce tension? Has it worked for you?

1. Stretch Island Fruit Company: Even as an adult, I love Stretch Island’s Fruit Leathers. Although it is much like a fruit roll-up, this healthy school snack is the best “fruit snack” on the market. Compared to other fruit snacks, it is completely natural, containing no additives, preservatives, added sugar, dyes or processed oils. Stretch Island snacks taste a heck of a lot more like fruit than the traditional Roll-up.  My personal favorite: Summer Strawberry

• Buy Stretch Island Original Fruit Leather, Summer Strawberry on Amazon: $13.39 for 30
• Cost per snack: $0.45

2. FoodShouldTasteGood Multigrain Chips: I’ve been a fan of these from the very beginning. I love these chips. They are all-natural and have high-quality ingredients. They also come in some fun and tasty flavors for kids…including Chocolate!

• Buy FoodShouldTasteGood Tortilla Chips on Amazon: $18.28 for 24  1.5oz bags
• Cost per snack: $0.76

3. Mrs. May’s Trio Bars: If your child likes snack bars, Mrs. May’s Trio Bars are a deliciously light and crunchy snack that will satisfy. Mrs. May’s Bars come in 4 flavors (blueberry, cranberry, strawberry and tropical) and are made with premium grade ingredients with no artificial flavors or colors. They contain roasted nuts, toasted sesame seeds, natural fruit pieces, organic evaporated cane juice, rice malt, and sea salt. Further, they contain protein, healthy fat and fiber…all important to satisfying hunger for the long hall.

• Buy Mrs. May’s Trio Bar Variety Pack on Amazon:  $16.92 for 20
• Cost per snack: $0.85

4. Sahale Snacks: I love Sahale Brand snacks. Their glazed nut products come in three delicious flavors (honey almond, almond PB&J and pomegranate cashews). All of them are delicious and have a slight hint of sweetness which appeals to any young palette. However, the PB&J, is by far, an easy winner with the kids. Sahale Glazed Nuts are wholesome, highly nutritious and very filling, packed with monounsaturated and polyunsaturated fats and protein.

• Buy Sahale Snacks 3 Flavor Variety Pack on Amazon: $27.90 for 30
  
• Cost per snack: $0.93

5. Somersaults: If your kid likes chips and other saltier snacks, Somersaults are probably a great healthy school snack. They come in four flavors…three saltier (salty pepper, SS Sea Salt and Sante Fe Salsa), and one slightly sweet (chez cocoa). They are delicious, having a slightly pretzelly taste. They are high in fiber and contain a healthy dose of healthy fats as well. All flavors are made with high quality ingredients and have no artificial ingredients or fillers.

• Buy Somersaults Chez Cocoa Crunchy Nuggets on Amazon: $39.99 for 32
  
• Cost per snack: $1.25

6. Hummus and Carrots: Personally, I love hummus and carrots as a snack for the kids (and adults too!). Hummus provides tons of healthful benefits, including fiber, protein and healthy fats. And the carrots are fantastic for eye development and important vitamins and minerals. If your child doesn’t like carrots, celery, cucumbers and peppers are also a great choice.

• Buy Hummos-Single Serve Packets on Amazon: $13.95 for 10 Hummus Packs + $1.99 for 16oz Bag of Carrots
  
• Cost per snack: $1.40 + $0.50 = $1.90

The cheapest way to go would be to forget the individual portion sizes. Instead, buy the family size and break the foods into individual servings yourself.

What healthy school snacks do you like?

If getting your kids to learn healthy and nutritious habits is important, it pays to find creative ways to get them to “buy-in” to the idea. Here are some tips:

1. Set an Example: Let’s face it…kids are smart. If you don’t eat healthy, they won’t see why they should eat healthy. Don’t be hypocritical…set an example by eating healthy at home. A few things to keep in mind:
   • Don’t keep a lot of junk food in the house. Instead, load up on fruits, nuts and other healthy snacks that the family can enjoy in-between meals. The less unhealthy foods they have in the house, the less likely they will look for them outside of the home.
   • Don’t reward good behavior with treats and don’t punish bad behavior by withholding treats. Instead, treats should be enjoyed independent of behavior and on occasion to instill healthy moderation.
2. Educate Them: Demanding that your children eat healthy without any explanation as to why isn’t very convincing. Teach your children about healthy nutrition and do so from a young age. Make it a natural part of their lives and one of the important life lessons you would want them to follow. Don’t make the topic big and scary, however, because using fear could actually turn against you if they want to rebel.
3. Get Them Involved: Get your kids involved in the grocery shopping, meal planning and growing a vegetable garden. The more you involve them, the more likely they will buy-in to your master plan of getting them to eat healthier. Giving a child ownership of the decisions that are made around food will give them a sense of independence and the idea that they made the choice to eat what they eat…not you. If your child needs some direction in understanding what are healthy choices, provide them with options that they can choose from as opposed to letting them name things from scratch.
4. Incorporate What They Like: If your child doesn’t like Brussels sprouts and won’t eat them with you around, then it doesn’t pay to send them to school with Brussels sprouts in their lunchbox. Instead, capitalize on the healthy foods that they DO like. Sweeter vegetables, such as carrots, celery, cucumber, snap-peas and peppers are far more palatable to young discerning taste buds, as compared to more bitter vegetables, such as broccoli, cauliflower and  Brussels sprouts. If you aren’t sure about what your child likes, ask them.
5. Make it Fun: As a very young child, I was beyond a picky eater…I didn’t eat. I remember a friend of the family who would always make “McDonald’s Chicken” and somehow she got me to eat the dinner she prepared. Also, steak was “snake” in my book (although you have to wonder what little girl actually wanted to eat snakes). Nonetheless, these little tricks worked. Granted, I’m not an advocate for getting children to want McDonald’s, but the point here is that children don’t want to eat grown-up food, they want to eat “fun” food. Here are a few ideas to make healthy eating fun:
   • Aliases: Some vegetables and healthy foods just don’t sound very appealing to a child. For instance, spinach doesn’t sound nearly as appealing as Spiderman Salad. Or, if your child’s name is Sam, you could call it Super Sammy’s  Salad. Use names that your child can identify with and they may be more inclined to like the food.
   • Fun Descriptors: Children love descriptive words like “cheesy” and “yummy.” Moreover, they love things that rhyme. Turn the lunch into a rhyme and they’ll be asking for it in the future.
   • Shapes and Things: A very grown up meal that I love, that uses a very kid-friendly name is Tuna Boats. This is tuna served in a halved, peeled and seeded cucumber.
   • Meal-time at Home: The more enjoyable you can make healthy meals at home, the more likely your child will associate healthy eating with positive things.

What tricks do you use to get your child to eat healthy at school?

1. Increased Iron Absorption: Plums and prunes help increase absorption of iron into the body, leading to improved blood circulation and growth of healthy tissue. This is especially good for women and for those who are anemic or suffer from iron deficiency.
2. Immune Booster: Because of their high vitamin C content, plums and prunes are wonderful for boosting your immune system.
3. Free-Radical Fighter: As an antioxidant, Vitamin C is also instrumental in neutralizing and fighting free-radicals. This is important because it can help ward off diseases including colon cancer, asthma, heart-disease, amongst others. Further, these free-radical fighting properties help with anti-aging.
4. Bad Cholesterol Fighter: Cholesterol becomes unhealthy when it becomes oxidized. When it is oxidized it builds up in the arteries and causes damage to our blood vessels.  As a result of their high Vitmain C content, plums are great for protecting against this oxidation process.
5. Digestive Health: As mentioned above, plums and prunes are high in fiber, which aids in digestive health and regularity.
6. Eye Health: Regular consumption of plums can prevent macular degeneration and other eye conditions.

Although we generally think of plums as a small, round, purple-colored fruit, they actually come in over 2,000 varieties, a wide range of colors – including yellow, red, amber and green, with inside flesh colors even including pink; and a variety of shapes, including round, oval and heart-shaped. 100 of those varieties are available in the United States.  So, this summer, get a dose of healthful benefits by enjoying fresh plums from your local farmers’ markets.

1. Drop the Salt: Too much salt in ones diet can lead to health issues, such as high blood-pressure. However, it can also cause you to retain water, which can easily add a few extra pounds of weight and cause your body to look bloated. Remove salt from your diet for the week before your big event. Good foods to avoid altogether include Asian food, prepared sauces (soy, ketchup, A-1, BBQ, etc.) and canned or processed foods. All of these tend to contain high amounts of salt and/or sodium.  Also, cook without salt and avoid fast or fried food. When you do consume packaged foods, look for those that are low-sodium or sodium-free.
2. Hydration = Detox: Drink a minimum of 64 ounces of water a day. Drinking a lot of water ensures that you are flushing out your system and removing excess salt from your body and cells. It also helps to promote regularity, which will help keep your digestive tract from getting constipated or sluggish. One last benefit is that it helps to keep your stomach feels full between meals so that you don’t become overly hungry. If you can, add some lemon juice or fresh lemon to your water for an extra cleansing effect.
3. Stay Liquid for the Day: Although I’m not a big proponent of liquid diets, sticking with liquid meals for one or two days is a great way to promote regularity and clean out your system of waste. A clean digestive tract will help your stomach look slimmer and will also make you feel slimmer. A few recipes to try include: Apple Cinnamon Protein Shake, Mixed Berry Smoothie and the Lean Green Machine. These tasty shakes are all high in nutrients and high in fiber, keeping you energized and satisfied throughout the day.
4. Arm Exercises: Just because you haven’t been doing strength training until now, doesn’t mean you can’t start. For a few hours after we do strength training exercises, the muscles we work swell slightly, causing them to look more toned and defined. Before you take a shower on the day of your event, do 3 sets of 10 push-ups, 3 sets of 10 triceps push-ups and 3 sets of upright rows (watch video). A triceps push up is done in the following way: Sit on a chair and extend your legs straight-out in front of you. Put your hands on the edge of the chair with your palms facing down. Supporting yourself with your hands, dip your body down until your upper arms are parallel to the floor. Straighten up and repeat. Also, if traditional push-ups are difficult, drop your knees to the floor for assistance.
5. Get a Glow: Have you ever noticed how tan body-builders and competitive weight lifters look? There’s a reason…there muscles look more toned and defined with a tan. Granted, you wouldn’t want to look as tan as they do, but let’s face it…we all look better with a little sun-kissed glow. Get natural looking color with a gradual tanner, such as Aveeno’s Active Naturals Moisturizing Lotion – Continuous Radiance, L’Oreal’s Sublime Bronze, Gradual Self-Tanning Lotion or Dove’s Energy Glow Daily Moisturizer with Subtle Self Tanners for Medium Skin Tones. I like the gradual tanners, because you are less likely to look too dark, to mess up and look streaky or to look overly “orangey.” Just be sure to tan for a few days ahead of time so you can build up the tan to a decent color for your big day.

Remember, the most important thing you can do to look great is to feel great and to feel good about yourself! So make sure you don’t obsess about how perfect (or imperfect) you look. Love yourself and enjoy the evening!

Ingredients

Directions

Put in a blender and blend until smooth. Drink immediately.

1. Drop the Mayo: When making your favorite potato salads, coleslaw and pasta salads, opt for vinegar or vinaigrette based dressings in lieu of the traditional Mayo based dressings. If you use extra-virgin olive oil with a high quality vinegar, you will have a tasty salad that is filled with healthy fats.
2. Starch Revamp: When purchasing any starch based foods for the barbecue, look for those that are richer in nutrients and whole grain. For instance, buy whole grain or whole wheat buns for your barbecued meats. Opt for whole grain pastas for your pasta salads. And, choose red or purple potatoes for your potato salads (be sure to keep the skin on too!).
3. Leaner Meats: Many of us often associate barbecue with hamburgers and hot dogs.  This year, get leaner with fish, chicken, turkey burgers and turkey dogs, and even vegetarian burgers. If you can’t forgo red meat, opt for Bison Chopped beef or Bison steak. Bison is much leaner than most red meat.
4. Local Farm Fresh: Depending on how large the party is, shop at your local farmers market to buy fresh, in-season produce. Not only will you be supporting your local economy, but local means fresher and tastier!
5. Make your own Dips: For the most part, I try to avoid packaged dips.  If there is a dip or sauce to be made, I try to make them myself.  A couple of my favorites include: Black Bean Salsa, Guacamole and Olive Tapenade.  Most dips, if store bought, have a lot of extra preservatives, oils, sugars and yes, up the wazoo to help lengthen shelf life and enhance flavor.  If you make a dip yourself, it will be fresh.  Further, you will know what goes into the recipe and you can choose lower fat ingredients  (such as low-fat sour cream) for even healthier dishes.
6. Minimize the Common Chip: Instead of resorting to traditional fatty potato and tortilla chips, look for healthier options, such as Food Should Taste Good Multi Grain chips or whole grain crackers.
7. Forget Pre-Made: This year, try making your own barbecue sauce and rubs. You can use higher quality ingredients, such as agave nectar instead of corn syrup, and get creative with your spices to make something unique and flavorful.
8. Dessert: This is by far the perfect time to go crazy with the fruit salad. If you want to offer a frozen treat, you can make your own ice-pops.  You could make chocolate banana ice pops by blending bananas with pure cocoa powder and skim milk. Or, you could go the berry route by blending berries, bananas, fat-free Greek yogurt and a little skim milk.  Once you’ve blended your mixtures until smooth, pour them into Popsicle trays and freeze (don’t forget the Popsicle sticks). They are delicious and the kids will love them.

Whatever you do, enjoy the 4th and get your barbecue on!

With all the buzz surrounding the benefits of the omega 3 fatty acids, it’s not surprising to find omega 3 fortified foods and beverages popping up on supermarket shelves, in baby formulas, cereals breads and even yogurt! With regard to supplementation, how does one decode a good fish oil supplement from a neutral one or even worse, one contaminated with PCBs? Look no further–Nordic Naturals (www.nordicnaturals.com) is an excellent choice, and here’s why:

Many supplement companies offer a basic fish oil supplement, almost as a one size fits all. Nordic Naturals is vastly different in its approach and has individualized its line to offer products for kids, teens and adults. For example, there are naturally flavored strawberry, chewable capsules for kids that are very small and easy to consume. There are also liquids, as well synergistic blends for joint health, blood sugar, longevity, etc.

Cost: Nordic Naturals’ website offers discounts and free shipping. You can also find deep discounts for Nordic Naturals’ line of products online anytime on Amazon, and it is generally less expensive than purchasing from local retail health food stores.

When writing “GET REAL” and STOP Dieting!, I discovered Lisa Young -  author of The Portion Teller.  She was kind enough to let me use some of her information in the toolkit portion of the book to help people overcome the challenge of visualizing portion sizes. Lisa believes that using every-day items as a visual guide for portions is a much more effective way of controlling portion size than to visualize the actual referenced measurement. Below, I’ve provided you with some common foods, their healthy portion sizes and the every-day item you can use to visualize that portion size.

How do you ensure healthy portion sizes? Do you think this guide helps?

Info Source: Lisa R. Young, PhD, RD. The Portion Teller, New York: Broadway Books; 2005.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

When we think of diet, we often attribute it to our physical wellbeing. However, diet can also impact our mental health and, even more importantly, there is scientific evidence that a lot of these conditions may very well be preventable. In my interview with Dr. Alan Logan – author of The Brain Diet: The Connection Between Nutrition, Mental Health, and Intelligence - on the Healthy Living Show, we discussed our diets and how they correlate to brain function and health. According to Dr. Logan, leading health research clearly shows a direct link between the decline of healthy eating and the rise of mental disorders including ADHD, depression, Alzheimer’s, Parkinson’s and more.  He tells us that nutrition really matters with brain development, structure and function.  Some of the major takeaways that resulted from our discussion are below:

1. Diet’s Impact on Depression: A number of studies show that individuals who have low blood folate levels are more likely to have depression relapse.  Those who up their folic acid during anti-depression therapy see better results. It is recommended that individuals who suffer from depression take 800 mcg of folic acid (as compared to 500 mcg for average adults) and 1.0 mg of Vitamin B12 in order to ward off and fight symptoms of depression. Additionally, consuming plant based foods that are rich in purple pigments have been shown to maintain levels of “mood-enhancing” hormones around for a longer period of time.
2. ADHD, Behavioral Disorders and Diet: There has been research that shows hyperactivity can be reduced when preservatives, dyes, and other artificial and synthetic ingredients are eliminated from our diet. Even in children without ADHD, dyes, preservatives and benzoates can provoke symptoms of hyperactivity and other behavioral issues.  On the other hand, Dr. Logan tells us that diets rich in Omega-3 EFAs and Gamma Lineoic Acids (GLAs) can be highly beneficial to reducing symptoms of hyperactivity. With ADHD and other behavioral or learning disorders, there is an increased need for GLAs for their anti-inflammatory impacts and their ability to preserve the integrity of Omega-3s, which are important to the development of “brain scaffolding” or structure.  Children who have diets containing GLAs, which can be found in Borage, Black Currant and Evening Primrose oil, show significant improvement in test scores and attention as a whole as compared to those without it.
3. Optimizing Learning and Cognitive Function: There is a ton of research that shows having a well-balanced breakfast is important to our ability to function and maintain cognition throughout the day. An optimal “learning breakfast” is high in fiber. Breakfasts high in sugar, however, have the opposite effect. High-sugar breakfasts can negatively impact cognitive abilities and have shown significant decline in cognitive function by late-morning.  Dietary fiber keeps blood sugar and energy levels stable and balanced, which is important in reaching full learning and cognitive potential. Also, a healthy breakfast should include lean proteins and healthy fats (Omega-3s and Monounsaturated Fats).  A breakfast with these three components helps sustain energy and brain function levels throughout the day. Click here for some ideas on healthy breakfasts.
4. Brain Aging and Diet: In general, the more fruits and vegetables we eat, the better.  However, the deeper colored and pigmented plant foods are most crucial to brain health.  Researchers from Tuft’s University conducted a study where they fed four different groups of animals various plant foods: blueberries, strawberries, spinach and broccoli. Those who consumed blueberries showed the highest level of prevention of many symptoms of aging, such as loss of memory, balance and cognitive skills.  Also, individuals who consume two cups of Green Tea a day have shown a 50% of reduction in brain cognitive function decline.
5. Extra Weight and Brain Health: Although extra weight isn’t good for many reasons, extra abdominal weight is the worst enemy of optimal brain health. Extra abdominal fat contains bio-active tissue that enhances the secretion of inflammatory chemicals at the brain level.  The greater the amount of mid-life abdominal fat, the greater potential for brain decline later in life.
6. Organics and Brain Health: If you aren’t already convinced of the benefits of buying organics, you may have yet another reason to reconsider. Studies have shown that the more we consume pesticides and herbicides, the more likely we’ll have cognitive and neurological issues as we get older.

I highly recommend that you consider purchasing The Brain Diet: The Connection Between Nutrition, Mental Health, and Intelligence. What we discussed on the show didn’t even scratch the surface of all of the good information Dr. Logan shares in his book.

How do you keep your brain healthy?

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In my quest for the world’s best steel cut oatmeal, I have done the grunt work and played investigator in the grocery store. I’ve tried the name brands, the generics and the newbies. The winner? Coach’s Oats (www.coachsoats.com). I suggest ordering in bulk to minimize shipping, environmental impact and cost and integrate this delicious breakfast into your daily routine.

1. Taste: Unlike standard dry oats, in which the serving size is 1/2 cup oats to 1 cup water, Coach’s Oats suggests 1/3 cup dry oats to 1 cup water. This results in a thick, filling meal. You can certainly use more water for a thinner texture. You’ll immediately notice that Coach’s Oats have a slightly nuttier taste than classic oats (due in part to the higher fiber content).
2. Convenience: I’ve had clients initially shy away from buying steel cut oats, under the assumption that they require overnight cooking and settling. They’ve opted instead for pre-cooked steel cut oats or worse, those overly processed instant oatmeal varieties…you know, the kind with a packet of “fruit spread” or powdered peach “cream” or some other junk food concoction masquerading as health food. Coach’s Oats are great…they cook in just 5 minutes. Literally, you can wash your face and brush your teeth while the oats are cooking and voila…they’re done and you’re ready to go, with a portable breakfast.
3. Versatility: The nice thing about Coach’s Oats is its simplicity. While full flavored, however, it is safe to say that all oatmeal is certainly on the bland side in terms of flavor. Boost the nutrition factor and jazz-up the taste with some creative additions:
   • 1/2 Tbsp ground Saigon cinnamon, 1/4 tsp pure vanilla extract & sweetener of choice
   • 1/4 cup raw almonds
   • 1 Tbsp coconut oil or 1/4 cup ground, unsweetened coconut, plus berries
   • flaxseed meal, walnuts and sliced peaches
   • tart cherries & pecans
   • 1 Tbsp natural peanut butter & 1/2 serving of chocolate whey protein powder
   • sunflower seeds and raisins or figs
   • ground Saigon cinnamon, dash of cocoa powder, 1/4 tsp pure vanilla extract, sweetener of choice & 1 cup unsweetened vanilla or chocolate flavored almond milk (instead of water)
4. Cost: Coach’s Oats are one of the least expensive health foods you can find, and a much better bargain than both cold cereal and pre-packaged cooked oatmeal and instant varieties. Costco sells a large bag (51 servings) for $5.29 and you can purchase them online (2 large bags [34 servings per bag] for $8.50). Basically, 7 weeks of breakfast for $8.50! Makes the dollar menu and value meals less “valuable,” don’t you agree?!

Try Coach’s Oats for yourself and share your favorite way to enjoy this hearty, healthy breakfast staple!

Juicing versus Smoothie Preparation

First, let’s discuss how juicing differs from preparing smoothies.  Juicing involves taking vegetables and fruit and using a special juice extractor or citrus press to extract ONLY the juice of these foods, while a smoothie or “shake” is made in a blender (I personally love my “Magic Bullet“) and comprises all parts of the food, including the fiber and pulp. Now, all of what we discuss here is for homemade smoothies, shakes and juices.

Benefits of Juicing

Proponents of juicing claim the following benefits:

1. Juice Allows for Faster Absorption of Nutrients: Because there is no fiber, they claim that juicing fruit and vegetables provides the most concentrated and readily absorbed source of micronutrients (vitamins and minerals). Removing fiber from the food means that there is hardly any digestive work needed to process the food.  Proponents also claim that most of us have impaired digestion and that are bodies are limited in absorbing all the nutrients from the fruit and vegetables. They believe that juicing helps to “pre-digest” them for you, so you will receive increased nutrition.
2. Juice Provides More Fruit and Veggies, More Easily. Because it takes A LOT of veggies or fruit to make an ounce of juice, you supposedly get a lot more fruit and vegetables into your diet. Further, because some people find eating fruit and vegetables difficult, it supposedly is more easy to consume them through juice.
3. Juice Promotes More Varied Intake of Fruit and Vegetables. Because many people tend to eat the same fruit or veggies a day, juicing supposedly helps you get in a wider variety that you might not normally consume.  Your nutrient intake, as a result, is much better and more completely covered.
4. Juice is Nutrient Dense. A good amount of what you eat when you eat fruit and vegetables is water, vitamins and minerals, AND fiber.  However, when you remove the fiber, all you get is the water and vitamins and minerals.  This concentration is said to supercharge the system with phytonutrients which are important in warding off disease, cancer and other degenerative illnesses.
5. Juice Cleans Your Liver. Proponents of juicing claim that juice helps to detoxify and de-sludge our liver.
6. Juice Helps with Anti-Depression. As a result of the high concentration of minerals contained in juice, such as magnesium, potassium, iron, calcium, and folic acid, there is reason to believe that juicing can help fight symptoms of depression.
7. Juice Helps with Anti-Aging. As a result of the high concentration of antioxidants in juice, they believe that consuming juice can combat the damaging effects that free radicals have on skin, muscle and our internal organs. Antioxidants also help to ward off wrinkles and keep muscles toned.

Benefits of Smoothies and Shakes

As I mentioned earlier, I’m a bigger fan of smoothies.  Here is why:

1. Smoothies are a Meal. You can easily add protein ingredients (yogurt, milk, whey, eggs) to the smoothie or shake, making it a more balanced, nutritious meal.
2. Smoothies Stabilize Blood Sugar and Energy Levels. Because smoothies contain fiber, the sugar and calories from smoothies are more slowly absorbed into the blood stream.  As a result, your blood sugar levels remain stable and so does your energy. Juice, however, gives you a jolt of energy and vitality.
3. Smoothies Fill You Up. Since smoothies contain fiber, you will feel full longer.  High fiber content means longer time to digest, meaning you won’t become hungry very quickly.
4. Smoothies Promote Regularity. Because of the fiber, smoothies help keep your digestive tract moving and provide “good” bacteria needed for good digestion.
5. Smoothies Promote Weight Loss. Juice goes down quickly, is digested quickly and is absorbed into the blood stream quickly.  What does that mean? You become hungry and need more food quickly.  Smoothies, however, because of all of the things mentioned above, keep you feeling full and less hungry, helping you to stave off cravings and hunger pains. Further, since juicing requires many fruit and vegetables, the juice – ounce for ounce – is higher in calories and sugar than a smoothie.
6. Smoothies Are Nutritious. The fruit and vegetables you use for a smoothie all contain the same vitamins and minerals you get when you juice them. You still get all of the antioxidants and age-fighting benefits. So, although they may not give you such a high potency as juice, smoothies provide benefits of both #6 and #7 under Juicing.
7. Smoothies Cost Less. It takes less fruit and vegetables to make a smoothie than it does to make a juice.  Further, juicing requires more expensive, more messy equipment than preparing smoothies.

In short, if you are looking for a jolt of energy, vitamins and minerals, and don’t care about tons of calories, juicing might be the answer. Just be sure to get enough fiber in your diet (25 grams minimum) through other sources.  If you want a more balanced food source or meal, are watching your weight and are interested in staying regular through the foods you eat, smoothies are a better option.

Do you juice? Do you have smoothies? Which do you like better?

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So, what can moms-to-be do to ensure the best mental health for their soon-to-be child?  Here are Dr. Logan’s top four suggestions:

1. DHA Omega-3s: Especially in the third trimester, Omega-3s are important for brain development and early childhood.  Pregnant women should make sure they get enough DHA Omega-3s into their diet, which is a minimum of 300 mg of DHA Omega-3s (most women only get 85 mg of DHA).  There are two types of Omega 3s – EPA and DHA.  The DHA source is the one that is most important and is mostly found in fish.  That said, PCBs and mercury continue to be a major concern.  There is research that both mercury and PCBs compromise the development of brain structure and brain function in young children. As a result, you should do your research on both supplement sources and fish sources:
   • Supplements: When it comes to supplements, reference the International Fish Oil Standards (IFOS) for their safety. One brand they list is: Nordic Naturals Prenatal DHA.
   • Fish Sources: In order to know what fish is safest to eat, you can refer to the EWG.org. However, wild cooked salmon (as opposed to farmed salmon) has the lowest amount of PCBs, dioxins or mercury.  As Dr. Logan puts it, wild salmon is a pregnant woman’s best friend. Unfortunately, most fish consumed in our country comes from canned fish…especially albacore tuna. Albacore tuna contains very high levels of mercury and should be avoided.  If you want canned tuna, look for Chunk Light tuna which is safer.
2. Folic Acid: Although there has been some controversy around the over consumption of Folic Acid and its link to cancer, the research and case for Folic Acid in warding off neuro-defects in unborn fetuses is much stronger.  Pregnant women and those interested in becoming pregnant should be taking a minimum of 500 mcg.  Most multi-vitamins do provide this amount, but if you do not take a multi-vitamin, consider taking Folic Acid as a supplement itself.
3. Stress Management: Mom-to-bes should be especially diligent about managing stress.  A very stressful pregnancy means that you are essentially “bathing your developing fetus with stress hormones which can affect the development and structuring of the baby’s brain.” Further, when we are under stress, we are less likely to reach for healthy foods, but instead, tend to reach for those foods that are unhealthy for both mom and the fetus.
4. A Colorful and Varied Diet: Although this goes without saying for the average individual, it is worth mentioning for pregnant women.  Consuming deep greens, as well as deeply colored purple and red pigmented vegetables and fruit, has a fantastic affect on keeping mood regulating neuro-chemicals, such as serotonin, around longer.  To get a good dosage of  your greens, turn to spinach, kale, and even darker leaf romaine.  To get your purples and reds in, enjoy berries and beets.

Are you pregnant? Are you doing these things?

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1. A Spa Day: Spas offer so much more than just fluff and buff. A day at the spa can help one to release and manage stress, detox and rid impurities, and refresh skin to look and feel its best. If you can’t afford to give mom a full day at the spa, spas offer some great 1/2 day and multiple treatment packages that will give your mom a blissful and health-packed experience.  Also, some spas allow you to book a block of time, so that when she arrives, they can design treatments specific to your mom’s needs on that day.  If you want to keep costs down, give her a spa experience at home. Start the day or afternoon by drawing her a bath and then once she is relaxed and distressed, give her a manicure and pedicure. If your mom has a specific spa that she already enjoys or if you aren’t familiar with the spas in her area, consider giving her a SpaFinder Gift Certificate, which is accepted at many spas around the world.
2. A Package of Mind-Body Classes: Mind-Body classes include Yoga, Tai Chi, Pilates and Qigong, among others. They all offer benefits of health.  Most take a broad holistic approach that teaches people a new lifestyle, way of thinking and way of being in the world. Some physical benefits include: Increased strength and flexibility, more toned, longer and leaner muscles, relaxation and stress relief, increased energy and vitality, and detoxification. Check online to see what local yoga, pilates and other mind-body studios are highly rated in your mother’s area.  Many studios offer packages of 10 or more classes. If you can’t find a mind-body studio located near your mom, you can always opt to purchase a DVD and accessory kit that she could use at home.  Here are a couple all-in-one packages to consider:
   • Yoga: The FIRM The Wave Kit (The Wave + Yoga Mat + 4 Workout DVD’s + Bonus Items) by Gaiam
   • Pilates: Bodytrends Complete Pilates Core Conditioning Solution Kit with Ball, DVD, Fitness tube, Pump and Mat
   • Qigong: The Essential Qigong Training Course: 100 Days to Increase Energy, Physical Health and Spiritual Well-Being
   • Tai Chi: Tai Chi Beginners Kit
3. A Healthy Library: Help your mom stay up-to-date with books that help her create a well-balanced, healthy lifestyle. Make it a holistic gift by purchasing books that cover various topics of wellness, such as nutrition, fitness and mental well being. Here are a few to consider:
• “GET REAL” and STOP Dieting!: Even if your mom knows what she should be doing to eat healthy, it isn’t always easy to put it into practice.  “GET REAL” teaches readers five of the most important rules to eat healthy, but even more importantly, provides a robust toolkit for individuals to put them into practice, including: 40 recipes that are well balanced and easy to prepare, no-fail grocery lists, a guide on reading nutrition labels, healthy substitutions for unhealthy ingredients, healthy portion sizes with a visual guide and more. (Purchase “GET REAL”)
• 90-Second Fitness Solution: Strength training is an important part of a fitness program, especially as women get older.  Help mom to build some muscle while strengthening her bones with this easy guide on introducing strength training into one’s fitness regimen.  The program also includes exercises that can be done without any equipment, making it doable at home. (Purchase The 90-Second Fitness Solution)
• Solemate: Master the Art of Aloneness and Transform Your Life: Whether your mom is happy in her marriage or not, this book helps individuals to understand their true self, their needs and what makes them happy. It is a great book to inspire your mom to find happiness from within, to nurture self-love, to reach her goals and her aspirations, and to conquer her fears in doing so.  (Purchase Solemate: Master the Art of Aloneness and Transform Your Life)

How do you plan on celebrating Mother’s Day? Would you like to give mom the gift of health?

1. Refined Sugar and Sweetened Foods. Avoid foods with refined sugars as well as high fructose and regular corn syrups.  Candy, soda, syrup, jelly, cookies and baked goods are on the “avoid list.”  Instead, eat foods that are naturally sweet or sweetened with fruit or 100-percent fruit juice.  You can also use natural sweeteners, such as honey or pure maple syrup.
2. White Flour, Refined Flour, Enriched Flour. Avoid eating bread, cereal or grain products that have been processed, refined or bleached, e.g., those that use white flour, refined flour or enriched flour.  During the milling process, refined flour loses key vitamins and nutrients in the germ and bran.  As a result, manufacturers will enrich flours by adding certain B vitamins and iron back into the flour after processing.  Fiber (an important nutrient), however, is not added back to enriched flour. Instead, look for those grains that are whole.
3. Packaged Foods with “Un-Whole” Ingredients. Many packaged foods that seem healthy often contain fillers, preservatives and other ingredients you don’t want in your diet.  If you do choose something that has been manufactured or processed (anything canned, packaged, etc.) try to avoid those that contain ingredients you don’t recognize or that you know to be especially unhealthy.
4. Diet Foods. Diet foods are lower caloric versions of their high-calorie cousins, made by reducing the sugar and/or fat content.  Reduced sugar foods and beverages are often loaded with highly-processed, chemically-derived sugar substitutes; reduced fat foods usually have a lot of added sugars.  Both options require additives and processing that are best avoided.
5. Fried Foods. Fried foods, especially those that are packaged or come from fast food restaurants, more often than not, contain saturated and trans fats.  These fats have been linked to disease and other health problems.
6. Fast Foods. As upsetting as this may be, fast foods are, by all means, the worst of the worst offenders.  Most are mass produced, processed and filled with preservatives, artificial flavorings, colorings and other additives.  Furthermore, fast food restaurants tend to use ingredients of lesser quality combined with unhealthy fats.

Make this spring your healthiest yet! What do you plan on cutting out in order to spring clean your diet?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

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Salt, also known as sodium, is essential to our health and well being when consumed in the right amount.  It is instrumental in:

• Maintaining the right balance of fluids in your body
• Transmitting nerve impulses
• Influencing the contraction and relaxation of muscles

Too much sodium, however, can contribute to health problems – namely high blood pressure – which can lead to cardiovascular disease and kidney disease.  As a result, it is best to keep consumption to no more than 1,500 to 2,400 milligrams (mg) a day for healthy adults.  The lower your sodium intake, the more beneficial it is to your blood pressure.

It is important to note that sodium is found in both table salt, and in processed and packaged foods.  Is a matter of fact, much of the salt we consume is found in pre-packaged foods.  So, it is best to watch your intake of both.  In order to lower or minimize consumption, follow these tips:

1. Read Nutrition Labels: Salt comes in many forms and it is important to understand the different ways it can be listed on ingredient lists.  MSG, baking soda, baking powder, disodium phosphate, sodium alginate, and sodium nitrate all represent sodium. Further, choose foods that tend to represent less than 15% of your total daily intake of sodium.
2. Purchasing Foods: When possible, choose fresh, whole foods.  Whole foods do not contain any added salt or sodium.  If, however,  you do purchase foods that are canned, processed or packaged, always look for low-sodium or low-salt options. Also, try to cut out pre-mixed or prepared foods such as sauces, frozen pizzas, frozen dinners, frozen foods in general…as they all tend to be high in sodium.
   Here are some specifics:
   • Vegetables: When buying veggies, make sure to buy them fresh as much as possible.  If you do buy your vegetables frozen, make sure to check the ingredients for any sodium or salt.
   • Meats: Whenever possible, buy only fresh meat, fish or poultry. Processed and canned meats tend to have a lot of salt or sodium. Also, avoid cured and smoked meats.
   • Cold-Cuts: Cold-cuts are notorious for being high in sodium or salt.  If you purchase cold-cuts always opt for those varieties that are low in sodium.
   • Canned Soups: Buy and consume canned soups, broths or bouillon sparingly.  Try making your own.
   • Nuts: Avoid salted nuts and instead, opt for those that are unsalted.
   • Salad Dressings and Condiments: Many condiments and dressings are high in sodium.  Some of the worst offenders include soy sauce, teriyaki, barbecue and ketchup.As a result, try making your own or using those that are lower in sodium.
3. Cooking:
   • Get Spicy: Experiment with spices other than salt for flavoring meals and dishes.  Pepper, curry, paprika, oregano, parsley, thyme, rosemary all give dishes wonderful flavor.
   • Using Salt: If you need to salt while cooking, add the salt at the end; you will need to add much less. The longer food cooks, the more salty flavor is diluted.  Salting food at the end, however, allows the salt flavor to be the top layer.
   • Cookbooks: Try low-sodium cookbooks to help you cook with less salt.  Some to try include:
     • The No-Salt, Lowest-Sodium International Cookbook
     • American Heart Association Low-Salt Cookbook: A Complete Guide to Reducing Sodium and Fat in Your Diet
     • The No-Salt, Lowest-Sodium Cookbook

Remember, you can retrain your taste buds.  Cutting out salt, little by little will allow you to get used to the flavor of having less salt and as a result, will help your body crave less salt.

Do you know how much salt and sodium you are getting in your diet?  Have you tried cutting back?

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Although there are some brands that I hugely advocate for, there are many more that border on outright unhealthy and “scary.”  Many packaged foods that seem healthy often contain fillers, preservatives and other ingredients you don’t want in your diet. It is always preferable to choose products that have only a handful of ingredients, all of which should be recognizable.  One test to know whether an ingredient is healthy is to ask yourself whether your grandmother would recognize it.  If not, there is a good chance the ingredient is less natural food and more man-made chemical.  Another good test is whether or not you can easily pronounce the ingredient.  If you feel like you need a science degree to pronounce it properly, chances are the ingredient is worth avoiding.

If you do have to resort to a processed food for a snack or dinner (anything canned, packaged, etc.), try to avoid those that contain the ingredients listed in the following chart.  Although this isn’t an exhaustive list, these ingredients are some of the most highly processed and least healthy of all:

Have you checked your ingredient lists recently? Do they contain any of the above? Have you tried cutting some of these ingredients out?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

When we crave sugar beyond normal, healthy levels, it can be due to a variety of factors.  The most obvious and well understood reason is that we become used to a certain amount of sugar in our systems and when that amount is low, we naturally crave the sugar we aren’t getting.  But, our cravings can also be a result of other factors as well.  The following causes have nothing to do with food, but rather, have to do with our lifestyle.

1. Stress, Exhaustion and Sleep Deprivation: Some of us crave sugar due to adrenal fatigue or low adrenal function.  The adrenal glands secrete chemicals that provide us with energy.  However, stress, lack of sleep or insomnia can disrupt the function of these glands and cause exhaustion.  When this happens, your body looks to other sources for energy…and most often, sugar provides us with a dose at a very fast pace.  Feeding our need for energy with sugar, however, boosts our energy levels for a very short duration and can often lead to a major sugar crash…resulting in our need for another boost…which often leads us back to sugar for more energy.  As you can imagine this becomes a never ending cycle.What you can do: Make sure you are managing your stress levels, getting enough sleep and giving yourself some “alone” or “you” time.  Build in at least a half-hour a day of relaxation time…even if it means taking a break at lunch to do so.  And aim for 7 hours of sleep at a minimum.  If you have difficulty sleeping, consider taking an over-the-counter sleep aid for a night or two until you get back on track.  If the problem is more serious, discuss options with your doctor.
2. Lack of Activity: When we are sedentary and don’t get enough activity, we can feel sluggish.  Staying active and getting regular physical activity can help us reduce sugar cravings and even change them to more healthy cravings.  For one, it keeps our bodies oxygenated and energized, but we also release hormones that provide us with a feeling of well-being.  Additionally, staying active helps you to reduce tension and stress…both of which affect proper adrenal function as we mentioned before.  Finally, physical activity helps to stabilize our blood sugar levels.  What you can do: If getting to the gym is a challenge, try taking a walk every day for at least 30 minutes.  This doesn’t have to be all at once.  You can take three 10 minute walks.  Also, when you feel a sugar craving come on, try taking a walk before giving into it.  The activity might be what your body is really looking for.
3. Dehydration: Lack of hydration can cause us to feel hungry and even feed into our sugar cravings.  What you can do: If you feel like you are craving something sweet, have a big glass of water and see what happens.  If your craving subsides, there is a good chance you were dehydrated.  Ideally, your weight, divided by 2 equals the amount of water in ounces you should be consuming in a day.  So, if you are 150 pounds, you should be having 75 ounces of water a day. If you are 120 pounds, you should be consuming 60 ounces a day in water.

Have you found that any of these factors cause you to crave sugar?

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How it Works: The Magic Bullet comes with a power base, short and tall Bullet cups and two blades – a cross blade and a flat blade.  To use the Bullet, you put the contents into a Bullet cup, twist on the appropriate blade and insert the cup/blade combination blade-side down into the base.  To blend ingredients into a smooth texture, you press down on the cup, twist and lock the cup into place.  To pulse or chop, you press down on the cup without it locking.

1. Convenience: The Magic Bullet is quick and easy to use.  My smoothies and shakes take no more than 2 minutes.  Further, you blend your shake in the cup you drink out of, requiring no messy transfers from blender to drinking glass. The cups are both microwave-safe and dishwasher-safe.  One drawback, however, is that if you are interested in making more than one or two servings, it isn’t a good way to go.  The blending cups make about 16 to 20 liquid ounces.
2. Size and Storage: The power base is four inches wide and six-and-a-half inches tall.  It stores easily in any kitchen cabinet or if you use it often enough, takes up less space on your counter than a coffee pot.  I store the cups and blades in the same cabinet as my glassware.
3. Versatility: The Magic Bullet does not come with different speeds. Additionally, there are no on/off switches. All you do is press down on the cup to make the Bullet work.  It has two blades: The cross-blade, which is meant for chopping, grating and blending, and the flat blade, which is meant for grinding harder foods.  In order to coarsely “chop” foods, you have to practice the pulse feature.  I think the Bullet is best for recipes that require completely blending ingredients or for finely chopping.  The Magic Bullet is especially great for dips, iced-beverages, shakes, sauces, mousse, smoothies and spreads.
4. Cost: The best part of the Magic Bullet is that it is extremely economical.  On Amazon, you can purchase the Magic Bullet 17-Piece Express Mixing Set for less than $40.

I highly recommend the Magic Bullet for its ease of use, size, speed and quality blending.  If you are like me and enjoy protein shakes and blended drinks…or if you like to entertain and are constantly making dips, sauces and spreads, Magic Bullet will be a great addition to your kitchen gadgets!

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One of my recent episodes of The Healthy Living Show covered the realities of childhood obesity. During the show, I interviewed Dr. Joanna Dolgoff – pediatrician and author of Red Light, Green Light, Eat Right: The Food Solution That Lets Kids Be Kids.  Not only did she reaffirm that childhood obesity is a problem today, but she drove home the point that the numbers of today represent a generation that will be in bigger crisis tomorrow.

1. Exponential Increases: According to the Centers for Disease Control and Prevention, 16 percent of children between the ages of 6 and 19 – which equates to over 9 million children – are overweight or obese — a number that has tripled since 1980. Further, the Centers for Disease Control and Prevention estimate that over the past three decades the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years, and it has more than tripled for children aged 6-11 years.
2. Higher Risk for Obesity: Overweight adolescents have a 70 percent chance of becoming overweight or obese adults. This increases to 80 percent if one or more parent is overweight or obese. (United States Department of Health and Human Services).
3. Increased Risk of Type 2 Diabetes: According to a report from the Institute of Medicine, 30 percent of boys and 40 percent of girls born in the United States in 2000 have a lifetime risk of being diagnosed with Type 2 diabetes. In case reports limited to the 1990s, Type 2 diabetes accounted for 8 to 45 percent of all new pediatric cases of diabetes, in contrast with fewer than 4 percent before the 1990s. (“Preventing Childhood Obesity: Health in the Balance, 2005,” Institute of Medicine.)
4. Early Risk of Heart Disease: In a population-based sample, approximately 60 percent of obese children aged 5 to 10 years had at least one cardiovascular disease risk factor, such as elevated total cholesterol, triglycerides, insulin or blood pressure, and 25 percent had two or more risk factors.
5. Life Expectancy: Probably the most disturbing prediction is that today’s children may have a lower life expectancy than their parents, resulting in an effect equal to that of all cancers combined.

Obesity in general is an issue we need to address, but even more importantly, childhood obesity needs to be addressed.  To do so, we need to emphasize the importance of health education in our schools, provide healthier school lunch options, encourage our children to be active and take an active role in helping them understand the benefits of living a healthy lifestyle.  Also, government needs to stop subsidizing unhealthy foods and start subsidizing those that are healthy to encourage parents to choose healthier foods that are also cost-effective.  Most importantly, we need to lead by example.

Does childhood obesity concern you?  What are you doing to help combat this “epidemic?”

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Growing your own lettuce is easy and inexpensive. All you need is some lettuce seeds, organic potting soil, and a container. Since lettuce doesn’t get huge root balls you can use a shallow container. My favorite is a simple plastic one you can buy at any home improvement store. It’s round, about 6 inches deep and almost looks like a salad bowl by itself.

While seeds may seem expensive, usually a packet of mesclun can plant many containers. Or you can choose to throw in some seeds every couple of days to space out your harvests. Arugula is easy to grow and is good in a salad, pasta sauce, even in soups. Micro greens are still trendy in restaurants, but you can grow these baby greens for a fraction of the cost. All you have to do is pick them while they are still very small. That’s perfect for an impatient gardener. Swiss chard is another green that’s easily grown. It has a long growing season. The small baby leaves are good in salads too.

Having the proper soil is very important. It’s how your little plants get their nutrition. You don’t want to buy top soil because it will not have the nutrients you need. Garden soil is not made to be in containers and tends to dry out faster than potting soil. I love the fact you can get organic potting soil, so you can grow your own organic greens.

If you are in a basement apartment you may think growing veggies is hopeless. But even those of you in windowless homes can purchase an Aerogarden to grow salad greens, tomatoes, and herbs in. If you go to the Aerogarden outlet you can usually pick one up for around fifty dollars. They usually come with an herb kit, but go ahead and splurge on a salad garden kit while you’re at it. It’s super easy to take care of since the light is on a timer, all you have to do is add nutrients and water when it alerts you. It’s the perfect lazy person’s garden – no digging, no dirt, and no mess.

No matter how you decide to grow your salad, make sure to spruce it up so you can tempt all the veggie haters in your household. I toss mine in lemon and olive oil with fresh herbs. Then I serve it on a unique square dinnerware plate and top it with goat cheese and toasted almond slivers. Even my veggie hater asks for seconds!

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Unfortunately, many products contain both whole grains AND refined grains. And, due to clever marketing strategies, many companies will make claims that their products are whole-grain when often they contain only a very small percentage. So, how can you be sure a product is really made with whole grains? Luckily, the Whole Grains Council (WGC) has stepped in to help consumers with that exact question.

As a minimum, it is recommended that you consume 48 grams of whole grain ingredients per day, with one serving established as 16 grams. This means you should be getting a minimum of 3 servings of whole-grains a day…with 16 grams of whole-grains equaling a serving. Note that whole grains and carbohydrates do not necessarily mean the same thing. In order to find out what is and isn’t a whole-grain product, use one of these methods:

1. Whole Grain Stamps. Look for one of the two labels shown to the right on packaged products. In 2005, the WGC initiated two stamps to help consumers find products containing whole grains. The “Basic Whole Grain Stamp” on the left is used to identify those products that contain at least eight grams of whole grains per serving. The “100% Whole Grain Stamp,” on the right, is applied to products that are made with 100 percent whole grains and provide one serving or more (at least 16 grams) of whole grains per serving.  Understand, however, that food products that contain the “Basic Stamp” may contain some extra bran, germ, or refined flour, while the “100% Stamp” means that ALL of the grains in the product are whole.
2. Ingredients to Enjoy. If a food doesn’t have a WGC stamp, look to see if it contains 100 percent whole wheat, brown rice, oats, oatmeal or wheat berries…or lists a whole grain or stone-ground whole grain in the ingredient list.
3. Ingredients to Avoid. Steer clear of those foods that contain degerminated bran, wheat germ or enriched flour. And those products that contain wheat flour, semolina, durum wheat, organic flour or multigrain may or may not provide whole grains and, as a result, might be best if avoided.

Here is a chart published by The Whole Grains Council that gives you more insight into specific ingredients.

When in doubt, buy products with the WGC stamps: They are the best indicators of exactly how whole the products are…which takes the guesswork out of the selection process.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Today, the idea of a Fruit Roll-up isn’t nearly as appetizing.  First, I’d much rather eat a whole piece of fruit to get the fiber and nutrients.  And second, Fruit Roll-Ups, contrary to popular belief, are not all that healthy.  Recently, I was sent a snack by the Stretch Island Fruit Company.  They sent their line of Fruit Strips which look similar to fruit roll-ups.  Of course, I immediately looked at the ingredient list and Nutrition Facts.  I rarely will try a food unless I think they are made with quality ingredients.  I liked what I saw, so I ripped open the Summer Strawberry flavored strip.  I loved it.

If you are currently buying Fruit Roll-Ups for your kids, I highly suggest that you switch immediately.  Here’s a comparison:

Using this chart, it is pretty easy to see that there is no contest when it comes to which product is better for you or your kid.  Now granted, I did not try to play with my Stretch Island strip, but I think the benefits outweigh the fun.  Stretch Island snacks taste a heck of a lot more like fruit than the traditional Roll-up.  And, Fruit Roll-Ups contain added sugars, refined and processed oils, preservatives and dyes, while Stretch Island Fruit Strips don’t.  If you are interested in purchasing Stretch Island Fruit Company products, you can easily find them here on Amazon.

Have you tried these?  What did you think?

1. Fiber helps stabilize energy and sugar levels. Because fiber slows digestion, it also helps to slow absorption of sugars into the bloodstream.  Soluble fiber, specifically, delays the absorption of sugars and starch by dragging partly digested food through the intestine.  This keeps your blood sugar, insulin and energy levels more stable throughout the day.
2. Fiber fills you up. Fiber is a bulking agent that stays in the stomach longer, providing a greater sense of satisfaction between meals.  For instance, a slice of 100 percent whole grain bread is more filling than two slices of white bread.  Additionally, because fiber needs to be chewed thoroughly, it slows down the eating process.  This helps prevent overeating:  The brain has time to recognize that the stomach is full, which helps us eat less.
3. Fiber facilitates weight loss and maintenance. Fiber moves fat through our digestive system faster so that absorption is significantly reduced.
4. Fiber can reduce risk of disease. Soluble fiber helps lower blood cholesterol and glucose levels.  This, in turn, reduces the risk of diabetes, high cholesterol and heart disease.
5. Fiber helps maintain regularity. Fiber increases the movement of food through the digestive system.  While it increases bulk (weight and size), it is also a natural stool softener, which facilitates bowel movement.  As a result, fiber promotes regularity and helps avoid or eliminate constipation, hard stools, abdominal pain and “sluggish bowel” syndrome.

Simply put, the more whole vegetables, whole fruit and whole grains that you eat, the better.  All three types of naturally fibrous foods lose fiber content when processed.  As a result, focus on veggies, fruit and grains in their most natural, least processed form.   In order to get the recommended intake, aim to get an average of 2 grams of fiber per 100 calories that you ingest.  If getting your 25 to 35 grams is a challenge, you can always supplement with high-fiber foods, such as Gnu Flavor and Fiber Bars.

Are you getting enough fiber in your diet?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

1. Be Active: Staying active is tremendously beneficial to keeping your heart strong and healthy.  You might assume that this means hitting the gym every day for long protracted periods of time, but it only takes 30 minutes of activity each day to reduce risk of heart disease.   Regular activity helps the body stay strong and function properly.
2. Enjoy Healthy Fats: Consuming healthy fats, such as monounsaturated and polyunsaturated (specifically Omega-3s), while limiting unhealthy fats (saturated and trans fats) will help to boost your good cholesterol and reduce your overall cholesterol.  When you have high cholesterol, it can cause build up up in the walls of your arteries, which leads to heart disease.
3. Watch your Sugar and Salt Intake: Decreasing your sugar and salt intake can have a tremendous impact on your heart health.  Consuming too much sugar leads to high levels of sugar in your blood…a precursor to diabetes and heart disease.  Consuming to much salt (or sodium) can lead to high blood pressure, another precursor to heart disease.  Aim to have no more than 20 to 30 grams of added sugar and no more than 2,500mg of sodium per day.
   
4. Load up on Fiber: Consuming a minimum of 25 grams of fiber a day is a must for a healthy heart.  Although it is always advisable to get nutrients and fiber directly from food sources, such as vegetables, fruit and whole grains, there are times when consuming the daily recommended intake isn’t feasible.  In this case, eating high-fiber bars (such as GNU bars) is a great way to get a whopping dose.
5. Don’t Smoke: Smoking is a leading factor of heart disease.  Smoking increases blood pressure and increases the tendency for blood to clot.   As a result, if you smoke, seriously consider quitting or cutting back to diminish your risk.

How are you keeping your heart healthy?

Although eating a healthy diet helps your heart, dieting, including yo-yo dieting, fad diets, crash dieting and extreme cleansing (such as the Master Cleanse) can put a tremendous amount of stress on your heart and can even lead to heart disease. Here’s why:

1. Heart Function: Crash dieting can lead to conditions such as iron deficiency anemia, vitamin B12 deficiency, potassium and sodium deficiency as well as brittle bones due to calcium loss.  Deficiencies in sodium and potassium are especially dangerous because they are necessary in stabilizing heart, nerve and muscle function.  If you are especially deficient in these two nutrients, you could become at risk for a heart attack.
2. The Disappearing Heart: Many diets limit carbohydrates and calories, which are essential to providing your body with energy.   If your body doesn’t get enough energy through food sources, it will turn to muscle tissue as an energy source.  If your calorie and carbohydrate intake becomes low enough, your body will even begin to burn the muscle tissue of vital organs…potentially causing damage to your kidney, liver, brain and your heart, ultimately resulting in liver failure, kidney failure, and yes, heart attack or stroke.   Ensure you are getting a minimum of 1,200 calories a day with at least 40% – 60% of those calories from carbohydrates from whole fruit, whole vegetables and whole grains.
3. Slow and Steady Wins the Race: A study by the University of Michigan Health System found an increased risk of heart disease in women who have been on a crash diet or engaged in yo-yo dieting at least five times in their lifetime. Further, the risk may increase beginning with menopause.  Research also suggests rapid weight loss can slow your metabolism, leading to future weight gain, and deprive your body of essential nutrients. What’s more, many diets can weaken your immune system and increase your risk of dehydration, heart palpitations, and cardiac stress.

When it comes to safe weight loss and heart health, the best thing you can do is eat nutritious foods and weed out those that are unhealthy.  Healthy foods that are whole, high in Omega3s, fiber and mono-unsaturated fats, help protect the heart.  Also, don’t underestimate the power of staying active and getting enough sleep.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

In my interview with Dr. Alan Logan, Board-Certified Naturopathic Physician and faculty member of Harvard’s School of Continuing Medical Education, he agreed.  When it comes to getting nutrients, vitamins and minerals, he really believes that the priority should be in getting them from your diet, especially plant-based foods and whole grains.  However, when asked if there are any supplements worth taking, he conceded that given the typical American Diet, we could benefit from taking the following:

1. Multivitamin/mineral: A daily multivitamin/mineral supplement ensures you are getting all of the vitamins and minerals you need.  However, when certain vitamins are taken individually, they can actually be detrimental.  Multivitamins on the other hand work in a way that all the vitamins and minerals work together to deliver the most healthful benefits.  Taking isolated Vitamin A, Vitamin C, Vitamin E and any other antioxidant vitamins are considered detrimental and can have a pro-oxidative effect (something you don’t want).  As a result, it is recommended to take these together…as they act “like a symphony orchestra”…and are most beneficial.  Recommended Dosage: 1 multivitamin.  Look for those that don’t exceed the UL of Daily Dosages.  For a guide, look here for vitamins and here for minerals.
   A Brand to Try: One-A-Day Multivitamins
2. Vitamin D: Although a very limited amount of summer sun exposure on your skin can give you enough Vitamin D for as long as a few weeks, those of us who live in the north miss out a good portion of the year.  Further, sunscreen can block our ability to absorb vitamin D, as well.  Dr. Logan assures us that Vitamin D taken independently isn’t detrimental.  As a result, if you don’t live in a warm, sunny climate, it could be beneficial to supplement your diet with Vitamin D.  Recommended Dosage: 1,000 IU a day
   A Brand to Try: Nature Made Vitamin D 1,000 IU
3. Fish Oil: Omega3s are especially healthy and are found in fish and some plants.   Fish, however, are a better source than plants because the Omega3s found in plants are called “alpha linolenic” acids…which need to be converted by the liver into DHA to get the most benefit.  Our conversion rate to DHA is about 5 – 15 percent…not very high.  Most of the Omega3s found in fish, however, have already been converted by the fish themselves.  As a result, if you aren’t consuming fatty fish 3x a week minimum, you should consider supplementation.   If you are a vegan or vegetarian, you should look for plant based varieties (flax, walnut and others) and ensure you are getting enough Vitamin B6 and Vitamin B3, Folic Acid, Zinc and Selenium to maximize your conversion rate.  Recommended Dosage: 1 gram of EPA/DHA fish oil.
   A Brand to Try: Nordic Naturals Ultimate Omega-D3 1000 mg Soft Gels
4. Probiotics: If you are not consuming fermented foods, such as yogurt, on a regular basis, you may not be getting enough healthy bacteria into your system for proper digestion and health.  As a result, you may want to consider taking probiotics.  Now, it is important to mention that yogurt can be of low-quality…especially those that are North American varieties.  They are “like pudding” instead of yogurt, claims Dr. Logan.  Look for those yogurts that are pure and more natural.  Kephir is a beverage from Europe that is great, and Greek yogurt is also a much higher quality product.
   A brand to try: Nature’s Way – Primadophilus Optima

Remember, these are not substitutions for a healthy diet, but rather, SUPPLEMENTS.

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

So, what do you put with your guacamole and salsa?  How do you get the flavor and taste, and not forgo the nutrition?   Food Should Taste Good may have found the answer:  Offering a variety of chip flavors, they are a company that seems to have mastered the concept that food tasting good should ALSO be good for you.  Their varieties are healthier versions of the standard classics, including potato and chive, lime, jalapeno, sweet potato and, believe it or not, chocolate.  These chips are wholesome, made with ingredients that even Grandma would recognize.  And, when it comes to fiber, they pack a decent punch per serving (2 – 4 grams).  Taste wise, these snacks are absolutely delicious and give you a much more robust flavor and feeling of satiation than your standard Lays.

My absolute favorite flavor is their Multigrain Tortilla Chips.  It contains heart-healthy flax, sunflower and sesame seeds, as well as oat fiber, brown rice and Quinoa (Personally, I’d like to rename it the “Super Chip”).  Don’t let these ingredients fool you…the healthy quotient doesn’t detract from their yumminess…if anything, it completely enhances it!

Buy Food Should Taste Good products on Amazon.

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

Although I loved the film and found it very enlightening, I took huge umbrage with a family of four who argued that eating healthy is too expensive and time consuming.  In the segment titled “The Dollar Menu,” the family orders dinner at a local fast-food drive-thru, purchasing $11.48 of burgers (5), chicken sandwiches (2) and soda (2 small sprites and 1 large Dr. Pepper).  The father has Type 2 Diabetes and spends $200 a month in medication.  Further, he may lose his job if his eyesight worsens due to his diabetes.

For the purposes of setting the stage, I’m not going to sugar coat this…neither the father or the mother looked to be under-nourished and although the older daughter seemed to have a healthy body weight, the youngest was definitely overweight.  Further, at the rate of the family’s eating habits, the youngest may very well be on her way to becoming obese or worse, a Type 2 Diabetic as well.

Needless to say, the family is OVER-nourished…and more specifically, over-nourished on junk.  5 burgers and 2 chicken sandwiches for 4 people?  They could be spending half of what they are spending on food if they ate less.  But, let’s focus on the real issue: These people truly believe that they can’t eat healthy because it is too expensive and too time consuming.

Cost

Let’s first tackle the cost issue.  Indulge my mathematics here…I want to prove a point:

Okay, so now we know that cost really isn’t an issue: $2 a meal for unhealthy food and $2 a meal for healthy food.  The cost isn’t the issue here, the quality is.

Time

Let’s now take a look at the issue of time.  Granted, during the week it seems that it is pretty difficult for this family to cook.  Fine.  I get it.  But, if someone seriously wants to eat healthy, they can figure it out.  Here are some ways to “fit it in” to a busy schedule:

• Cook big batches of food every Sunday so that it is ready made for you when you get home every night or for you to pack for lunch and/or dinner
• Eat healthy snacks during the day.  It takes NO time to make a piece of fruit, a yogurt, a handful of nuts, some carrots and hummus, etc.
• For breakfast, eat oatmeal, cereal, yogurt or anything else that doesn’t require a lot of time cooking

Look, I understand that people don’t always know what is healthy or understand how to shop for healthy food, but I get really frustrated by people who make excuses for why they can’t eat healthy when those excuses just don’t hold true.  If you want to eat healthy, then make it a priority and figure out how to do so.  Go to the supermarket and find out what food really costs.  Get the calculator out and start making comparisons.  You’ll be very surprised to learn that healthy food can be just as inexpensive as unhealthy food…if not more so when you factor in the potential cost of health care as a result of unhealthy choices.

Have you found a way to eat healthy economically?  Have you thought about the cost of eating unhealthy food and compared it to the savings of eating healthy?

The Omnivore’s Dilemma: A Natural History of Four Meals.

In Defense of Food: An Eater’s Manifesto

In Defense of Food)

Let me preface this review with the fact that I am wholeheartedly a meat lover.  I am never going to be a vegetarian, a vegan or any other type of food eater that abstains from it.  Yet, at the same time, I’ve always pretended to not know where my meat comes from.  Why?  I ALSO am an animal lover.  Hence, my denial.  After reading The Omnivore’s Dilemma, however, I have become acutely aware that where my meat comes from is more important than I ever wanted to admit.

The Omnivore’s Dilemma isn’t so much a nutrition book as an investigation into our food supply: where it comes from, what it really is and why we need to be so darn aware of it all.   Half-way through the first chapter of the book, I found myself underlining passages, jotting notes and ear-marking pages…all with the hope of providing my readers with some “cliff-notes” of the thought provoking information shared. Before I knew it, I had almost every page underlined or folded over.  You could say there is a LOT of fascinating information.

Admittedly, the book is a long read (400 pages), but if you can get through the first part (the book is 3 parts), you’ll be too curious not to finish.

Pollan’s book is centered around three journeys to create a meal: the industrial way, the organic way and the hunter-gatherer way.

1. The Industrial Way: In short, this part of the book demonstrates how our food supply has become predominantly corn.  Yes, corn.  When we eat packaged foods…we are eating corn.   When we eat fast foods…we are eating corn.   And, maybe most surprisingly, when we eat beef…we are indeed…eating corn.  Although most familiar to us, this way of producing food is by far the most eye-opening and disturbing.  Pollan follows a bushel of corn from a a field in Iowa to its “ultimate destination in a fast-food meal.”  This is where we learn that the majority of beef we eat, is in actuality, corn.  And, at the end of the chapter, we learn that a simple meal at McDonald’s is once again, corn.  So much so, that “78% of a milkshake, 56% of a chicken nugget, 52% of a cheeseburger and 23% of french fries” is corn.
2. The Organic Way: In the second part of the book, Pollan takes us on two organic journeys:  First, the Whole Foods way and the second, a “beyond organic” way.   In this part of the book, you learn that the industrial/commercialization revolution of the food industry has caused us to take a step backwards in how we feed ourselves.  It will make you think long and hard about what organic really means and how the USDA has evolved the term “organic” into one that is  diluted and somewhat meaningless.
3. The Hunter-Gatherer Way: In part three, Pollan creates a meal on his own, through hunting and gathering the ingredients himself.  The point of this part of the book is to understand how we have lost “consciousness” of everything in feeding ourselves.  This part of the book, in particular, has me now questioning “where does my beef come from?”

I can’t recommend this book enough.  Although a longer read than I would normally opt for, it was intensely captivating.  And, if you are at all interested in your health and the food you put in your body, this book is a must.

Have you read The Omnivore’s Dilemma: A Natural History of Four Meals? What did you like or dislike most?

1. Cardiovascular Disease (CVD) is the #1 Killer Among Women: According to the results of a 2003 study, only 13 percent of women in America believe that heart disease and stroke are the greatest health threat to women.  The reality is, however, that CVD is THE largest cause of female deaths in America.   Specifically, in 2005, CVD claimed the lives of 454,613 females, while cancer of all forms claimed the lives of 268,890 women.  Further, American women are 4 to 6 times more likely to die of heart disease than of breast cancer.

2. CVD Can Affect Women of Every Age: Heart disease develops over time and can start as early as the teenage years.  Girls, teenagers and young adults can make lifestyle-related choices that can increase heart disease risk or decrease risk.  Lack of physical activity, smoking and poor nutritional choices can all play a role in the early development of heart disease.  As a result, it is important to make good lifestyle choices at the earliest age possible.

3. Death Rate as a Result of CVD is Higher in Women than Men: More women than men die of stroke.  Further, 42% of women who have heart attacks die within 1 year, compared to 24% of men.  Additionally, those women under the age of 50, are twice as likely to die as a result of a heart attack than men.

Enter to Win a Gift Basket of Heart Healthy Foods from Nature’s Path (Retail Value $100)

4. Survival Doesn’t Mean it’s Over: One way in which heart disease can manifest itself is through a stroke.  Although many individuals can survive a stroke, they still may have permanent health issues as a result.  Stroke is a leading cause of serious, long-term disability with 15 to 30 percent of victims permanently disabled.  Further, two-thirds of women who have a heart attack fail to make a full recovery.

5. Diagnosis isn’t Easy: Men and women show different warning signs of a possible heart attack with silent heart attacks (heart attacks with little or no symptoms) more common among women than among men.  Is a matter of fact, 71% of women experience symptoms more like those of the flu – often with no chest pain at all.   Other atypical symptoms include neck and shoulder pain, abdominal pain, nausea, vomiting, fatigue and shortness of breath.  As a result, it isn’t always easy to diagnose.

6. Ethnicity and Heart Health: African American and Hispanic American/Latina women should be concerned about getting heart disease because they tend to have more risk factors than white women. These risk factors include obesity, lack of physical activity, high blood pressure, and diabetes.  Further, the death rate due to CVD is substantially higher in black women than in white women.

Women can lower their heart disease risk by as much as 82 percent just by leading a healthy lifestyle.  So, whatever your age, start taking steps to improve your heart health.  Important lifestyle choices include smoking cessation, maintaining a healthy BMI or body weight, remaining active, eating a healthy diet and maintaining healthy levels of cholesterol, blood pressure and blood sugar.

References:
http://www.nhlbi.nih.gov
http://americanheartassociation.com

Stop Dieting and Lose Weight for Good! Eat healthy and Drop Excess Weight with #1 Bestseller "GET REAL" and STOP Dieting! - the most simple, straightforward, no-nonsense plan that reveals how to eat healthy today, tomorrow and always...without dieting! BUY IT NOW!

A lot of people argue that being a member isn’t worth it because they could never go through the amount of food you have to buy, but Costco’s offerings are making it more and more worth the price of admission every week.  I’ve been a member of Costco for the last few years and I constantly stumble upon healthy items that make me more and more appreciative of the $50 fee.

When you buy these products at Costco, organic and healthy foods become 30 – 50% cheaper than in regular supermarkets…making them competitive to non-organic and unhealthier foods. And for those of you who are afraid of not going through what you buy, I find that in my household of only two people, we EASILY go through the foods that are perishable within two-to-three weeks, while those that aren’t perishable, or have long shelf lives are consumed within a reasonable amount of time.  Since each region’s local supermarkets’ prices vary, I’ve listed our own personal savings within the Boston region.

Truth is, you can purchase a lot of healthy foods at Costco.   There are many others that I didn’t even mention (including produce, canned beans and spices…all healthy!). The point is, that if you want to eat healthy, but want to save money, think about getting a membership to Costco. I am not familiar with BJs or Sam’s Club, but I would imagine they would also carry some fantastic products to remain competitive.

Do you shop at Costco? What healthy foods have you found?

Each type of oil has what is called a “smoke point.”  The smoke point is the specific temperature at which the oil starts to break down…or in more technical terms, its molecular structure begins to change.  These molecular changes result in changes in flavor, as well as changes in nutritional value…specifically, the nutritional value of the oil starts to degrade; changing what once may have been considered an especially healthy oil (such as Olive or Flaxseed which is rich in Omega-3s), into one that is  unhealthy.

The higher an oil’s smoke point, the higher the temperature the oil can withstand.  As a result, each type of oil should be used for the cooking method that is most appropriate to its individual smoke point and heat tolerance.  Here is a quick guide for the next time you reach for your favorite oil.

Note that the above table represents oils that are refined.  Most of the oils we buy in stores are refined.  Refined oils tend to have much higher smoke points than their unrefined counterparts.  They also differ in nutrition and flavor.  Unrefined oils are more nutritious (some of oils’ nutrients are removed during the refining process) and they tend to be much richer in flavor.  For instance, unrefined peanut oil will smell and taste just like peanuts, while refined peanut oil will have a lighter smell and taste.

When it comes to extremely high heat cooking, always choose oils which are refined.  If, however, you are anxious to have a salad with a rich taste, splurge on the unrefined variety if your palate so desires!

What is your favorite oil to cook with?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Carb-cycling diets claim to be the new-and-improved version of their low-carb predecessors because they rotate carbohydrates in and out on a daily (or semidaily) basis. The logic behind carb cycling is that it allows us to reap the benefits of a low-carb regimen (fast weight lost, less bloating) without having to suffer through the pitfalls (crankiness, low energy, all those other reasons the Atkins diet went kaput). I couldn’t help but be a little skeptical. Is this legit, or is it just another fad that benefits diet-book publishers?

The Claim
According to carb-cycling proponents, our bodies are better able to maintain muscle mass while shedding fat when we reduce carbs on some days and eat more on others. Technically, the diet isn’t new—it’s been around informally for a few decades, used mostly in the bodybuilding community. Great for heavy lifters, but is there really a relevant takeaway for us noncompetitors who don’t want to calculate the nutritional breakdown of everything we eat?

According to one of the trend’s biggest enthusiasts, Jay Robb, author of the book The Fat Burning Diet, carb cycling can be a powerful weight-loss tool for everyone. “Excessive consumption of carbohydrate foods stimulates the release of a hormone called insulin,” he writes on his Web site, and that’s a problem, because it causes us to store excess blood sugar (which we obtain from carbs) as fat. On the other hand, if we switch things up and give our bodies carbohydrates only every other day, Robb argues, the variety will keep our bodies guessing just enough for them to stop storing excess energy as fat.

How It Works
Carb cycling touts glycogen management (not elimination) as the key to its success. By alternating between eating and not eating carbs, we break the fat-storing cycle without being totally carb deprived. (Glycogen is a broken-down form of carbohydrates that we store in our muscles and liver for energy.) We need to refuel our glycogen stores every time they run out, such as after a workout or just a day around town. We can store about fifteen grams for approximately every 2.2 pounds that we weigh, which means that when our stores are depleted, we should take in at least this many more grams of carbohydrates to refuel. Carb cycling tries to give our bodies exactly that amount to avoid storing any excess: “If levels exceed your glycogen storage capacity for energy,” writes Robb in his book, “they will get stored as fat.” Carb cycling means keeping these levels right where we need to them to maintain our energy—eating carbs only when we’ve used up our stores.

“Compared to the traditional low-carb diets, which I also tried, this is a huge improvement,” says Britta Rizzo, who is currently on a carb-cycling plan. “I haven’t experienced the same low energy as I did with Atkins and have definitely lost some weight.”

Trend or Truth?
All right, I’ll admit even I was starting to see how this whole system sounds appealing. But what does a real nutritionist—and one who doesn’t have a book to sell—think? “Our diets don’t need to be played with that much to lose weight,” says Jill Daniels, a nutrition counselor and coach based in the San Francisco Bay Area.

While carb cycling will probably leave us with a little less flab, the results are much less likely to stick. Depriving our bodies of carbs, even if it’s just every other day, will increase our cravings for other foods, especially sweets, says Daniels, and therefore make regaining weight much more likely.

Many former Atkins enthusiasts claim carb cycling is like the holy grail of dieting because it gets us through tough weight-loss plateaus. True? Not exactly. “Plateaus often happen when we’re at a place where we’re eating too few calories,” Daniels says. “You need to show your body that it’s not in survival mode.” Switching to a carb-cycling plan may help do this by increasing caloric intake with more healthy fats, but the whole carbs-today-and-not-tomorrow thing really isn’t the secret to shedding excess pounds. By incorporating healthier caloric choices into our diets—like olive oil, nuts, and fish—our bodies will realize that they don’t need to hold on to every calorie as if it’s their last.

So is it all phooey? Not entirely, Daniels says: “We can look to carbs to lose weight,” but they “don’t satisfy if you’re eating the wrong ones, or if they’re all you eat.” She suggests assessing the more processed carbohydrates in our diets, like white bread and sugary treats, as well as their portion sizes; by cutting back on these and pairing healthier, complex carbs, such as oatmeal, sprouted wheat bread, and beans, with lean protein, we can create combinations that leave us with lasting energy and satisfaction.

What it comes down to is that if you feel like you’ve hit a weight-loss standstill, there’s no secret code you can uncover—just look back to the classic formula: calories in versus calories out, advises Daniels. “People are always looking to try something different,” she says. “But the tried-and-true thing is what works.”

Ingredients

• 4 cups uncooked brussels sprouts – halved length wise
• 4 cloves of garlic (finely chopped)
• 1 tsp of canola oil
• salt and pepper to taste

Directions

In a big bowl, toss the chopped garlic, salt, pepper, canola oil and halved brussels sprouts thoroughly so that the brussels sprouts are well covered.  Let sit and marinate for an hour.

Preheat oven to 350 degrees.  In a roasting pan, spread the brussels sprouts out in a single layer.  Cook for 10-15 minutes and then shake the pan so that the sprouts turnover.  Cook for another 15 minutes or until the edges of the halved brussels sprouts are golden.  Serve immediately.

1. Misconception 1:  If you eat healthy, you must be on a diet. This one never fails to amaze me!  Too often, the word “diet” is confused with the concept of dieting.  Most people equate dieting with deprivation, especially as related to foods they love.  Whether you are at your ideal weight or trying to lose weight, eating healthy is NOT dieting.  It IS eating a healthy diet, however, which is a proactive lifestyle choice.  If you want to eat healthy, you are choosing to do so.  You choose to optimize the way you eat to look and feel your best.
2. Misconception 2:  Eating healthy is boring, tastes awful and is never satisfying. Truth be told, eating healthy can taste better…can be wonderfully varied…and can fill you up for longer periods of time than food that is unhealthy.  Many individuals who make a long-term switch to a healthier diet swear that they don’t miss the unhealthy foods they once ate.  Some actually find them distasteful and unsatisfying!  As you eat higher quality foods, your cravings for those that are bad for you and lack nutritional value will diminish.
3. Misconception 3: There is a secret to weight loss. There is absolutely no secret, no magic pill and no trick to losing weight.  You are an individual with individual needs.  As a result, fad diets and “secret weight-loss programs” may work for some, but not necessarily for others.  Even still, those that find that these fad diets work…only do in the short term.  Anything that seems too good to be true, often is.
4. Misconception 4:  You need to count calories to be successful. Although food journaling is advisable, it isn’t necessary.  For the most part, calorie counting is a must for those people who don’t eat REAL food that is REALLY healthy.  It’s when we eat unhealthy foods that we need to count and track what we ingest because we’re consuming a lot of empty calories that provide very little, if any, nutrition.
5. Misconception 5:  Eating healthy is difficult and complicated. Eating a healthy diet is not rocket science.  It never has been and it never will be.  Don’t tell the experts this, but you don’t need a degree in nutrition, a PhD or an MD to eat well.  All you need is a basic, easy-to-implement framework that will demystify the realm of healthy eating and provide simple, common sense rules that are easy to remember and easy to put into action.

Next time you are considering going on a diet…think about the more appealing alternative: A lifestyle that incorporates healthy eating.  Change your perspective and see the power it has on your overall health and well-being…not to mention, your waistline!

Have you embarked on a healthy lifestyle that has proven these misconceptions wrong?  Any you’d like to add?

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

I know, I know…you want to lose weight.  You want to have the body you had 5, 10, maybe even 20 years ago.  Your skinny jeans are folded neatly under piles of clothes, just waiting for you to squeeze into them.  And one day, you know you will.  Sound familiar?  Many of us at some point have gone through this.  But I’m going to tell you a secret…dieting doesn’t work.  Some of you may be thinking: “But my friend lost 20 pounds on the Atkins diet!” or “I have heard fantastic things about Nutrasystem.”  Sure, these diets work in the short term, but after a dieter stops dieting, they most likely put back on some, if not all of the weight.

In 2010, I’d like you to resolve not to diet.  And, I want you to remember the following things about diets, why they don’t work and what are better solutions for 2010:

1. Malnutrition: Contrary to popular belief, most diets are not healthy and may actually border on malnutrition.  Many urge us to do extreme things, forgo our favorite foods or cut major food groups in order to lose weight.  Healthy eating requires ALL nutrients (carbs, fats and protein) and a minimum number of calories in order to maintain health and proper body function.  FOR 2010: Focus on eating foods that are nutrient rich and that provide you with the balance to keep you feeling satisfied.
2. It is Unsustainable: Depriving your body shocks your body into losing weight, but once it gets over that shock, it adapts.  How?  By slowing down your metabolism, going into unhealthy physical states (such as ketosis) or stopping weight loss.  So, even if you have the mental willpower to diet forever, your body doesn’t.  FOR 2010: Change to a mindset of eating healthy as a lifestyle, not as dieting.  This will help you to lose excess pounds and maintain a healthy weight for a lifetime…not just for bikini season.
3. The Pendulum Factor: When you deprive yourself to an extreme, you end up craving to an extreme.  The pendulum swings from “being extremely good” to “being extremely bad” to compensate.  You may have heard this called “yo-yo dieting.”  FOR 2010: Implement a philosophy of moderation.  Enjoying the foods you love and the treats you crave once in awhile will help you to crave foods less overall.
4. Life Happens: Diets often require us to change our eating habits in such a way, that normal life gets in the way.  Eating out, going over friends houses for dinner, special occasions all become “problems.”  These things, however, are the very things that make life worth living!  Further, most of us are busy and may not always have the time to shop, cook and calorie-count the way many diets require.  FOR 2010: Find ways to fit healthy eating into every day life so that you can enjoy life AND be healthy.  Discover which nutritious foods you love that make healthy eating delicious! (Discover 40 easy and delicious recipes to eat healthy!)
5. Energy Loss and Metabolism: Dramatically reducing your calorie intake can result in reduced energy levels and fatigue.  Instead, it is important to understand which foods provide you with quality nutrition.  FOR 2010: Eat small meals often.  This strategy can actually stimulate weight loss, keep you satisfied and make you feel energetic.
6. Quantitative versus Qualitative: Dieting doesn’t really teach you how to eat for the long term.  You may be counting calories while eating foods that actually make you hungrier or cause you to crave more.  FOR 2010: Learn what foods are the most satisfying and most nutritious.  The more nutritious the food you eat, the less hungry you will be.  You’ll make smarter choices and lose weight without focusing on every calorie you ingest.
7. One Dimensional: In order to truly lose weight, you have to eat well AND be active.  I’m not saying you have to run a marathon, but as we get older, our metabolisms NATURALLY slow down.  The more active you are, the more calories you burn and the higher your metabolism will stay.  FOR 2010: Be active.  Even if it means taking stairs instead of the elevator, walking at lunch hour, walking to work instead of taking the train…just move.

Get real in 2010!  Change your life by changing your mentality towards health, nutrition and wellness.  Stop dieting, start eating and start seeing the results that you want…for the long term!

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1. Hunger Due to Eating the Wrong Food: Symptoms include craving high sugar foods or feeling “hungry” soon after eating a meal.  If you just had a big meal that is high in simple carbohydrates and did not contain fiber, protein or healthy fat, all of which help provide a sense of satiety, you may have experienced a drop in blood sugar. In this case, have a healthy snack, such as a piece of fresh fruit and nuts, or cottage cheese or celery and peanut butter or 1/2 of a sandwich on whole grain bread).
2. Emotional Hunger: Sometimes, our appetites can go haywire when we are experiencing boredom, fear, anxiety, stress or loneliness. Try taking a walk, journaling, listening to some favorite music, calling a friend or chewing a piece of mint gum instead. Read a book, go to a “safe place” like a library or museum or park where you will not be tempted to overeat or distracted by food. Take a bath, meditate, or think about what REALLY would satisfy you, vs. eating to stuff down emotions you do not want to confront.
3. Hunger Due to Sleepiness: Experts at www.WebMD.com state that two major hormones, leptin and ghrelin, affect and control sensations of hunger and fullness. Ghrelin stimulates appetite, while leptin, made in fat cells, alerts the brain that you have had enough to eat. Lack of sleep causes a significant drop in leptin levels as well as an increase in ghrelin levels, a so called double whammy for appetite control and feelings of satiety. Lack of sleep, six hours or less per night, may result in overeating and consequential weight gain.  Daytime fatigue may lead people to overeat (often, high sugar, nutrient poor foods) in an attempt to get an extra surge of energy. This is equivalent to placing a Band-Aid on the true problem. It provides only temporary relief, which is soon followed by a crash in energy levels and a resurgence of “hunger” leading to more snacking, increased sugar cravings, etc….a vicious cycle.  If you are feeling mid-afternoon hunger pains, it may excellent options include: a brisk 10 min walk around the block (fresh air helps, as does exercise, to boost alertness and increase circulation), a cup of green tea (high in antioxidants and low in caffeine relative to coffee), a 1/4 cup of almonds and a small apple (high in protein, healthy fat and carbohydrates, low in sugar, and a good source of magnesium and fiber). Even taking a few deep breaths can help curb fatigue!
4. Hunger Due to Thirst: We often mistake thirst for hunger. Try drinking a glass or two of water to identify whether you are truly hungry or just slightly dehydrated, in which case water is the perfect antidote!

When you are really experiencing true hunger, however, it is pretty clear to identify.  For instance, a growling stomach will cause us to be cranky and unfocused…until we get some food, that is! If it has been four hours since your last meal or snack, you may well be truly hungry. Don’t ignore true hunger…doing so may exacerbate it and cause you to overeat to compensate for the missed calories. It is important to eat regularly and consistently to keep energy levels elevated and avoid dips in blood sugar. Try to include fruits and vegetables at each meal and snack, along with some protein (cheese, beans, lean meat/poultry/fish) and some healthy fat (avocado, olives, nuts, oil). This whole foods approach will help keep you at a healthy weight and lessen the likelihood for emotional hunger to rear its head!

1. Choose water without artificial sweeteners or added sugars. Terms like Aspartame (brand name Nutrasweet), Sucralose (brand name Splenda), are artificial and have no place lurking in your water! Add natural sweeteners like lemon, lime, a slice of orange or even cucumber to your beverage for refreshment.  Or choose a bottled water like Metromint (www.metromint.com) that uses mint essence and natural flavorings. Create a splash of flavor by freezing blueberries and raspberries in ice cube trays. Add the frozen berries to sparkling water and serve in fancy glasses for a special occasion!

Did you know?

You may think that diet drinks help you lose weight. No such luck. Get this: A study from the University of Texas Health Science Center at San Antonio found that, overall, for each diet drink consumed per day, the prevalence of becoming overweight or obese rose by a whopping 37%! The thought is that artificial sweeteners heighten cravings for sugary items.

2. Become Ingredient Savvy. Just as an embellished “beverage” at your local coffee joint can set you back more calories than a hamburger, flavored waters can have calorie and sugar levels that rival soda. Check the ingredients and look for the term “water” without a list of lots of other ingredients.
3. Beverages aren’t Real Food. With the exception of soups and smoothies, beverages do not provide us with a feeling of fullness or satiety, the way a meal does. For example, an ounce of almonds contains 160 calories, 3 gm fiber and 6 gm protein, and can help tide us over between meals. But sip a 160 calorie sugar-infused water and you’re likely to be just as hungry as you were before, if not more. The sugar causes your body to secrete insulin and you may find yourself on a high/low blood sugar rollercoaster, ready to raid the vending machine.
4. Steer clear of terms that belong in your science textbook. In other words, many waters use coloring, flavors and preservatives that are anything but natural. If you can’t decipher the terminology on the bottle, cruise on to clearer waters. It may surprise you, but preservatives such as sodium benzoate (known to be carcinogenic, or cancer-causing) are still used in beverages you find on the grocery store shelf. Scary, huh?
5. Bottled isn’t always Better. Interestingly, bottled water is not necessarily any healthier than tap water, despite what water companies would have you believe. “20/20″ took five bottles of bottled water plus a sample of tap water from and sent them to a microbiologist to test for bacteria. Surprisingly, there was no difference between the tap water and the bottled waters.  To help the environment, you might also think about investing in a permanent water bottle such as Nalgene. This way, you can refill your bottle at home or work with tap water or with filtered water, such as Brita. You will save plastic (both the bottle AND credit card plastic…bottled water is hundreds of times pricier than tap)!
6. Sail past the waters with hyped up health claims. Because it is difficult for one water company to distinguish itself from another, companies use clever packaging and fancy words to compete for consumers’ attention. They convince you that you will feel younger, more invigorated, soothed, energized, beautiful, etc. if you drink their water. Now, let’s be realistic, here. If there exists a fountain of youth, it is simply this: Eat Well, Get Adequate Rest and Exercise and Take Care of Your Spirit.

Sometimes less is more, and with water, this is the case, plain and simple.  How do you enjoy water?

1. Omega-3 Dense: Although walnuts are also high in Omega-6s, one serving provides almost 91% of your daily value for Omega-3 essential fatty acids.  This is important because our body can’t manufacture essential fatty acids on their own.  Omega-3s are known to protect our heart, promote cognitive function and provide anti-inflammatory benefits.
2. Immune Booster: Due to its containing ellagic acid, an antioxidant, walnuts are wonderful in supporting the immune system.
3. Decreases Cholesterol Levels: Due to their high content of monounsaturated fats, walnuts may be helpful in reducing cholesterol and as a result, can potentially reduce risk for cardiovascular disease.
4. Supports Healthy Sleep: Walnuts contain melatonin in bio-available form, which is helpful in promoting a good night sleep.
5. Increased Bone Health: Omega-3s help to prevent excessive bone loss, while the protein in the walnuts help to build muscle.  Those with more muscle tend to have stronger bones than those who don’t.
6. Weight Management: Studies have shown that those who eat nuts at least twice a week are less likely to gain weight than those who never or almost never do.

Ways to Enjoy Your Walnuts:

Remember that walnuts are still high in fat, so you don’t need to eat a lot to get the benefits.  A recommended serving size is 1/4 cup.  Walnuts are great in a variety of ways, try these to get in your daily dose.

1. Oatmeal: Round out a bowl of oatmeal with one-quarter cup of walnuts, some fruit and a dusting of sucanat for a delicious start to your day.
2. Salads: Salads can be a meal if you dress it right.  Mix spinach, 2 oz. grilled chicken, red onion, fat-free feta, 1/8 cup of walnuts, 1/8 cup of raisins, and balsamic vinegar and olive oil for a tasty and filling salad.
3. Chicken Salad: Take a grilled chicken breast and dice it up.  Mix with a tablespoon of fat-free plain greek yogurt, 1/4 cup of apples (diced) and 1/8 cup of chopped walnuts.  Salt and pepper to taste for a yummy chicken salad.
4. Mid-Day Snack: Pair an apple with one-quarter cup of walnuts.
5. Dessert: Bake an apple pie with walnuts in the filling; or add to your favorite chocolate chip cookie recipe.

Do you have any favorite ways to enjoy walnuts?

What really makes a food journal successful?  Obviously, recording what you eat and how much of it you eat is definitely an important component to track.  But is that enough?  I’d argue…no.  Tracking your caloric intake is undeniably important, but it doesn’t necessarily tackle the emotional side of the food intake equation.  Many of us use food as a form of comfort…whether it be to fill a void…to alleviate emotional pain…to calm nervousness…or to offset boredom.  In order to create sustainable lifestyle changes, knowing what triggers you to eat is arguably, just as important.

Mindfulness of the hows, whys, whats and whens of your food consumption promotes balance, choice and acceptance of what is.  To practice this mindfulness, keep a journal to document how you feel physically AND mentally…before, during and after meals and snacks.  Here are the three components you should track in your journal:

1. What You Eat. Document what and how much you eat.  This will help you identify those foods that are most gratifying and filling as they apply to actual hunger as well as emotional triggers. It will also enable you to determine how balanced your snacks and meals are.  Include calories of what you ate as well.
2. Appetite. Evaluate your appetite on a scale of 0 to 5: 0 represents “extremely hungry,” 5 extremely full.  Whenever possible, strive never to be a 0 or a 5.  If hunger sets in, aim for a rating no lower than 1; after you have eaten, you shouldn’t be fuller than a 4.
3. Physical and Emotional Status. When you get hungry and while you are eating, tune into your physical and emotional state.  What were you doing when you became hungry?  Were you thinking about anything in particular?  Were you stressed?  Depressed?  Happy?  Relaxed?  Bored?  Note your feelings in order to understand what triggers your eating.  Are you really hungry?  Are you using food to fill an empty void?  Is food an automatic “go-to” when celebrating?  Noting these feelings will help you distinguish between real hunger and emotional hunger.

Here is a chart of what your journal should look like:

Have you used food journaling to help you lose weight?  Did it work?  What did you find most effective?

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

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But, how much of an impact do these holiday delights have on our waistlines?  Some not so much, and others, well, a lot.  Holiday drinks tend to be high in sugar and, many, high in fat.  Although the below chart isn’t an exhaustive list of cocktails, it gives you an idea of those that are healthier and those that are less so.  Basically, those that are made with cream, half and half or sugary ingredients are the worst offenders.  Those that are more basic…and yes, a little more boring…are the lesser of evils.

Drinks rated 5 stars are the healthiest options, when looking at calories, fat and carbohydrate intake (sugars). Those that are rated with 1 star are the worst for you. As you can see, unfortunately, most of the season’s yummiest drinks are naughty.

If you are in full festivities mode, you can still enjoy while ensuring you don’t overdo it on your sugar, fat or calorie intake:

Option 1: Toast the evening off with whatever drink you choose.  If you indulge in others after, choose a lighter, healthier option to enjoy.

Option 2: To maintain a festive feel, while staying “on track,” try wine spritzers with a splash of juice. As you can see, wine spritzers are the best of the bunch. Further, they are festive (with the sparkling water) and if you add a splash of juice, you’ll get a bit more flavor and color than a typical spritzer without a ton of extra calories.

What is your favorite holiday cocktail?  Have you learned any tricks to keep the calories to a low roar?


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Saying no to all appetizers isn’t the answer, but being aware and smart about the choices you make when the plate of Swedish meatballs walk by is.  These guidelines are good whether you, yourself are entertaining or if you are going to someone else’s party.

THOSE TO FORGET:

1. Frozen: Appetizers made from scratch tend to be better options than frozen or packaged.  If it looks like an appetizer was whipped up in a microwave or oven, or was bought at BJs or Costco, stay clear.  Often, they are highly processed, contain lots of saturated fats and are filled with preservatives.  Examples to Avoid: Meatballs, mini-quiches, mini-pizzas, mini ANYTHING, dumplings, egg-rolls, spanakopita, pigs in a blanket.
2. Pass on the Puff: As delicious as puff pastry is, it is one of the largest offenders of unhealthy appetizers.  Most puff pastry or filo dough based appetizers are riddled with butter and refined flours.  Examples to Avoid: Spanakopita, cheesepuffs, anything wrapped in puff pastry, mini-crescents, pigs in a blanket.
3. Fried: Whether homemade or not, fried foods are full of excess calories, saturated fat and potentially even trans fat.  Further, they can play with your digestive tract and cause you to feel gassy and uncomfortable.  Examples to Avoid: Chicken fingers, fried Buffalo wings, egg rolls, fried shrimp.
4. Refined Carbohydrates: Breads and crackers tend to be made with refined flours, leaving very little nutrition in them.  Further, they often require high-fat accompaniments, such as cheese or spreads.  If you can find a whole-grain cracker or slice of bread, opt for those instead.

THOSE TO ENJOY:

1. Plant Based: Those appetizers that are predominantly plant based (veggies or fruit) provide fiber and vitamins and minerals.  Examples to Enjoy: Crudites, fruit, veggies and dip, veggies or fruit wrapped in ham, stuffed mushrooms.
2. Dips: Avoid those that are mayo based or creamy in general.  Further, when enjoying dips, choose veggies to dip rather than the conventional chip, cracker or piece of bread.  The veggies will provide you a lot more nutritional value.  Examples to Enjoy: Hummus (contains protein and fiber), salsa (naturally low in fat) and bean dips or spreads (also high in fiber and protein).
3. Lean Protein: Those appetizers that contain lean proteins (chicken, fish, beans, lean meat and lean pork) will help to satiate your appetite and will balance out the heavier carbohydrate based appetizers.  Examples to Enjoy: Chicken skewers, shrimp cocktail, tenderloin on pumpernickel bread, salmon and dill on whole wheat crackers.
4. Olives: These are filled with monounsaturated fats…and are generally low in calories olive for olive.

THOSE TO MODERATE:

1. Nuts: Nuts are healthy and tasty…filled with lots of healthy fats, fiber and protein.  Eat these in moderation, however, so as to not overdo your fat intake.  A good amount is about a quarter cup of nuts (an egg or golf ball’s worth).
2. Cheese: Cheese is wonderfully delicious and full of protein, but it is still high in saturated fat.  Try to limit yourself to one ounce (4 dice or a thumb’s worth).

As always, don’t deprive yourself this holiday season.  Just be smart about your choices!

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Often, people skip breakfast, citing lack of time or for fear that it will promote hunger and lead to overeating and weight gain.  First, a good breakfast does not have to take more than five to ten minutes to prepare, at most.  Second, studies confirm that those who skip breakfast are MORE likely to be overweight than those who make breakfast a daily habit!  Starving the body until lunch often results in poor food choices in the noon hour due to being famished and consequently, overeating or eating whatever is most convenient.

The National Weight Control Registry participants, who have successfully kept off 30 or more pounds for over a year say that daily breakfast is a key to their continued success. If you have children, you can also incorporate their favorite foods into more adult breakfast fare, suitable for both your palate and your waistline. Read on for the skinny on some delicious, quick and nutritious breakfast ideas!

Fantastic Fiber Start

1 svg All Bran Yogurt Bites, 1 cup vanilla or chocolate soymilk, 1/2 cup berries

Morning Power-Punch

1 svg Cinnamon Toast Crunch (75% less sugar version) mixed with 4 oz lowfat or nonfat yogurt, 1 small banana spread with 1 Tbsp natural peanut butter

Perfect Parfait

Ingredients: 1/2 cup low fat granola (180 calories or less), 1 cup lowfat or nonfat plain yogurt, 1 sliced peach or nectarine, 1/2 cup blueberries. In a portable plastic container or in a portable plastic thermos (use a parfait glass if eating at home), layer yogurt, then granola, then fruit, then yogurt, then granola, then fruit until your parfait is perfected!

Grahams for Grown-ups

In a small cereal bowl, add 1 serving graham crackers (broken into bite-sized pieces) to 1 cup lowfat (1%) or skim milk. In a separate small cereal bowl, add 1/2 cup raspberries and 1 Tbsp slivered almonds to a 1/2 cup lowfat cottage cheese, for some antioxidants (berries), fiber (berries & nuts) and protein (nuts & cottage cheese).

Cozy Oats

1 svg steel-cut oats cooked with water. Add 1/2 cup plain or fruited lowfat yogurt, a dash of cinnamon and a small sliced banana and 2 Tbsp pecans.

Quick Comfort Food

1 svg Quaker Weight Control oatmeal. On a separate plate, slice a pear and melt 1 slice low fat provolone cheese melted over the fruit. The fruit may best be eaten with a fork, as the cheese is hot!

Light Lumberjack Combo

Scramble 1 whole egg and 4 egg whites with leftover veggies (mushrooms, onions, bell peppers, spinach and sliced tomato work well). Add 1 Tbsp parmesan cheese for a calcium boost (and a dash of Tabasco for a spicy kick!). Serve in a whole wheat tortilla or stuff into a whole wheat pita pocket.

No Cholesterol Combo

Cook 1-2 svgs of Egg Beaters (there are a variety of flavors, including Cheese and Chive, Southwestern and Garden Vegetable). Add a couple of pieces of whole-grain toast for some healthy carbohydrates. Hint: Look for bread with at least 3 grams fiber and 100 calories or less per slice.

Heaven Spread

Try Eggo Nutri-Grain pancakes or Kashi Go Lean waffles (available in blueberry flavor, too!). Top with 2 Tbsp natural nut butter (almond, peanut, cashew). Serve with 1 cup fresh mixed fruit. Or, top with an all-fruit spread and 1 serving low fat ricotta.

Chocolate for Breakfast

Top 2 whole-grain waffles with 2 Tbsp Nutella chocolate hazelnut spread. Add a source of protein on the side, such as 1 hard-boiled egg or 1/2 cup cottage cheese.

Treat yourself well each and every day–you deserve it! Breakfast helps maintain a healthy weight and increases productivity.

1. Make a List. I’m sure you already figured this one out.  However, it is important to reiterate.  There are times when I run to the store without a list, and when I get there, I “add” things I might not necessarily need…like ice cream.  Make your list and categorize your foods by the aisles they are in.  When you get to the store, make sure you stick with the list.
2. Eat a Pre-Shopping Snack. Studies have shown that people who grocery shop on an empty stomach are more likely to buy more food and foods that are less healthy than if they go shopping on a full or half-full stomach.  You don’t need to eat a whole meal beforehand, but definitely eat something so that you don’t feel hungry.
3. Leave the Kids at Home. I understand that this isn’t always possible, but if it IS possible, leave your kids at home, with your spouse or their grandparents while you do the grocery shopping.  Kids, unfortunately, don’t always appreciate your attempts to keep the household healthy.  I’ve seen many parents succumb to their child’s demands to spare an embarrassing scene in the grocery store, only to find their cart filled with unhealthy foods.
4. Stick to the Perimeter. Avoid aisles that contain “junk” or unhealthy foods.  Many of these foods tend to be located in the center or inner aisles of the grocery store.   Most healthier or “whole” foods are located in the perimeter aisles.
5. Keep it Fresh. Each grocery gets deliveries at different times.  When it comes to purchasing meats, eggs, produce and fish, it is best to get them as fresh as possible.  Unfortunately, delivery times may vary, depending on the food.  Prioritize purchasing fresh produce, as produce is most likely to lose nutrients over time.  Also, look at the expiration dates of the foods you buy.  Often, the freshest foods are located on the bottom or in the back of the shelf.

Do you have any tricks to make your grocery shopping experience as healthy as possible?

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1. 6:1 Weekly Calendar. Create a holiday event calendar where non-event days are color-coded light blue and event days are color-coded bright red and weeks with multiple events bright yellow.  Events include extended family dinners, work and social parties, and happy hours.  When possible, aim to have no more than one “event” a week…or a 6:1 ratio of healthy days to indulgent days.
2. Plan for the 5:2 or more Weeks: Weeks that are at higher ratios than the 6:1, can cause us to “blend” one celebration into another, and before you know it, we eat as though every day is a  holiday…with or without an event to attend.  When you have these weeks do the following:
   • Exercise: Exercise an extra 20 minutes each day you exercise and add in an extra day of activity.  Also, walk as much as possible to get where you are going.  This will help burn off extra calories consumed.
   • Non-Event Day Nutrition: On non-event days, drink protein shakes for breakfast and lunch (try the apple banana and the berry shake recipes).  They are high in fiber and other nutrients, but will help you keep your digestive tract in working order to keep waste moving through your system.  Have a sensible dinner of salad and some lean protein.  And, when eating snacks between meals, stick with vegetables and fruit.
   • Event Day Nutrition: Do the same as on non-event days, but skip snacks.  Right before your event, however, drink two glasses of water (16 oz) and eat a snack that is well-balanced with healthy fat, fiber and protein (E.g., an apple and a quarter cup of nuts).  This will help you avoid extreme hunger at the event.
3. At Events. Indulge with purpose and in the things that are worth it.  Decide want you want to indulge in before the party – alcohol…dessert…chips – so that you can keep yourself in check from over-indulging.  Meanwhile, fill-up on things you know to be healthy, leaving little room for unhealthier foods.  Here is a good order in which to eat:
   
   • Fibrous Vegetables (leafy greens, carrots, cucumber, peppers, celery, onions, etc.): High in fiber and low in calories.  The more you eat before consuming other food, the better.
   • Lean Protein (turkey, fish, chicken, ham, lean red meat): Protein helps fill you up so that you aren’t left feeling hungry later.  Further, lean proteins aren’t as high in fat as those that aren’t lean.
   • Starchy Vegetables (potatoes, yams, corn, peas): These are higher in calories than fibrous vegetables.  So eat in small amounts.  Avoid creamed starches (such as creamed corn) or those that contain butter (such as mashed potatoes).  Opt for baked instead.
   • Fruit: For dessert, look for those that are made with real-fruit which has tons of vitamins and minerals, and fiber…all good for you!
   • Snacks, Sweets and Alcohol: These are highest in empty calories…so aim to eat these last or in the smallest amounts!  Try splitting pieces of cake with another person.  Stand away from the foods you know are bad.  And, aim to drink alcohol in moderation (one to two drinks per event or day).

As you experience the holiday season, enjoy! Don’t obsess about weight gain, just be smart about your habits and choices!

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People have extolled the benefits of red wine for centuries, but since the 1990s, it has been shown to be a “superfood” many times over, protecting the body from heart disease, stroke, cancer, and countless other chronic maladies. A diet that includes moderate amounts of red wine can reduce mortality from these afflictions by 30 to 50 percent, according to some studies. But one group of people isn’t so thrilled by the good news about red wine—people who prefer white wine and feel that their beverage of choice has been unfairly maligned.

It’s in the Skin
The reason red wine gets so much credit is that it’s full of a potent blend of some of the strongest antioxidant chemicals found in nature—even more potent than vitamins C and E, which are considered some of the most powerful. Besides polyphenols, flavonoids, phenolic acids, and other bioactive compounds, red wine contains resveratrol, a chemical that has shown remarkable promise in protecting the heart and brain from damage, reducing inflammation, and reversing harmful health conditions. These helpful compounds, found in the skins of grapes, appear more abundantly in red wine than in white, because red wine grapes stay in contact with their skins for much longer in the winemaking process, while white wine grapes are separated from their skins early on. So naturally, much of the published research shows that when it comes to preventing colon cancer, stroke, diabetes, and heart disease, red wine should be people’s beverage of choice.

White or Red … or Both?
Not all researchers believe in the power of cabernet over chardonnay, however. Some studies have found no discernible difference between the health benefits of drinking white wine versus red. Besides the chemicals that are unique to wine, alcohol itself can be a powerful and beneficial compound (in moderation, of course); it increases the absorption of other antioxidants, boosts the level of good (LDL) cholesterol, thins the blood to prevent heart clots, and promotes relaxation, which can help avert stress-induced illnesses. Since white and red wines contain similar levels of alcohol, in this respect, they have the same positive effects on the body.

Too many sweets can increase your chances of gaining weight which in turn can lead to type 2 diabetes. An acceptable sugar substitute in food would lessen that risk but are we trading one problem for another?

What’s the Latest?
Last December 2008, FDA approved a sweetener marketed under the names Truvia and PureVia. Rebaudioside A, one of the components of the stevia plant is extracted and used as a sugar substitute. The stevia plant grows in Paraguay and Brazil and has been used for centuries in South America.

Although Truvia and PureVia are now deemed to be safe for human consumption many experts feel that it’s premature and more studies should be conducted before allowing Truvia and PurVia to be added to food and beverages.

History
Artificial sweeteners have been available since 1870 when saccharin was discovered and used in chewing gum, soda, and breath mints. However, subsequent studies revealed that saccharin caused cancer in rats and in 1970s the substance was banned.

New products thought to be safe soon entered the market and became increasingly popular. “Sugar-Free” became synonymous with “no calories” encouraging guilt-free consumption.

Here is a review of the best-known sugar alternatives currently in use:

• Aspartame is sold under the brand names Equal and NutraSweet. Numerous studies have shown a link to a variety of cancers. One study pointed to a higher risk of developing brain tumours, lymphoma and leukemia.
• Sucralose is marketed under the name Splenda. Some studies have suggested that although it is used as a sugar substitute it may actually promote weight gain. There is also some evidence that sucralose could have a harmful effect on the digestive system.
• Cyclamate is also known as sodium cyclamate and calcium cyclamate. Sweet ‘N Low is a brand name for one artificial sweetener that contains cyclamate. Numerous studies have linked cyclamate to cancer in animals.

Many years ago, the famous film star Gloria Swanson was reputed to have said” I wouldn’t put sugar in my cupboard, let alone in my body.” Before jumping to diet sodas and artificial sweeteners, perhaps we should consider moderation.

By Natasha Morgan of Not Just The Kitchen

Health Benefits

1. I Spy with My Little Eye: We had an optometrist in our family who would always discourage eating carrots…he felt that they would put him out of business!  Carrots are high in beta-carotene which helps to protect vision, especially night vision, as well as provides protection against macular degeneration and senile cataracts.
2. Heart Protection: Carrots are very high in carotenoids, a type of antioxidant.  Studies have shown that diets high in carotenoids showed reduced risk of heart disease.
3. Cancer Prevention: Also, because of their high antioxidant content, carrots are helpful in reducing risk for breast cancer, cervical cancer, colon cancer, lung cancer, prostate cancer among others.
4. Healthy Lungs: Diets deficient in Vitamin-A are said to potentially increase chances of emphysema…especially in those who smoke, or who are often exposed to second-hand smoke.  Cigarette smoke contains benzo(a)pyrene, a carcinogen, which tends to cause vitamin A deficiency.  Eating carrots, however, boosts your Vitamin A intake which can help ward off lung disease.
5. Blood Sugar Stabilization: Studies show that intake of carotenoid rich foods may be inversely associated with insulin resistance and high blood sugar levels.
6. Colon and Digestive Health: Because of their high fiber content, carrots help promote regularity.  Further, because they contain a phytonutrient called falcarinol, which may be beneficial in reducing the risk of colon cancer.

And for the Trivia Fanatics…

1. Carrots are part of the parsley family, which also includes celery, parsnip, fennel, dill and coriander.
2. Carrots were first grown for medicinal purposes, not for food.
3. Carrots can be found in other colors then orange: purple, white, red or yellow.
4. Carrots have one of  the highest content of beta carotene (vitamin A) of all vegetables.
5. Carrots were the first vegetable to be commercially canned.

Ways to Enjoy Carrots

1. Soups: Carrots are a strong vegetable which makes it hold up in soups and stocks.
2. Salads: Raw carrots provide a great flavor and crunch to salads.
3. Muffins and Breads: They provide a natural sweetness which helps you to cut down on the sugar required during baking.
4. Snacks: Dip raw carrots into hummus or yogurt dips to have a balanced, nutritious snack.
5. Side: Steam carrots to create a healthy side-dish with dinner or lunch.
6. Smoothies: Mix with spinach, tomato juice and cucumber to get a delicious veggie smoothie, rich in vitamins and minerals.

How do you eat carrots?  Are you getting a healthy dose a day?

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“Anyone want my Peach cup?…anyone?…I’ll give it away for free!…Please someone just take it so my mom doesn’t yell at me!”

We had a lunch monitor at my school that guarded the trashcan at lunch like a rhino guards a watering hole. She would make sure that unopened food and Tupperware filled with leftover vegetables either went in your belly (and you would have to deal with the taste) or went back home in your lunchbox (and you would have to deal with an angry parent). Therefore, if you didn’t like what you had in your lunch, you either had to trade it, give it away or, heaven forbid, eat it.

Here are a few tips along with actual food suggestions for keeping lunches organic, vitamin filled, and, most importantly for everyone, fun to eat and make (many of these can be made gluten-free as I am allergic and find many kids these days are as well!)

1) Pick a Great Name:

There is a reason why Ritz crackers are more popular with kids than ‘water crackers.’ When you are making kids or teen’s lunches at home, tell them what you are making and call it something really kid friendly using words like cheesy, crunchy and crispy. You can also create a snack (see the ones below) and call it something after your kid’s name, or after your name. You can also use the name of a pet or favorite animal. A kid is much less likely to trade something named after themselves or their dear fluffy! (besides, its much harder to trade something you create—”Anyone want some Randy Ralphs?”

• “Sloppy Frisbees” Get some whole grain crackers with sesame seeds and spread some organic almond butter between two crackers.
• “Laura’s Lettuce Logs” This is a lunch version of lettuce wraps and works really well for vegetarian or even vegan kiddies. Make a large batch of stir-fried chicken, tofu, scallions, peppers or anything chopped small with some low-sodium Tamari. Put some big leafs of butter lettuce in a Ziploc and put the mix in a Tupperware and let them create their own little wraps. You can make a big batch of the filling at the beginning of the week and serve it for dinner too.

2) Use and Name Kid-Friendly Ingredients

Ok, this might seem like an obvious one, but I have a caveat: Call something that is not kid friendly, something that is kid friendly. What I mean is, as adults, we love to fancy things up. Kids like things that look, taste, sound, smell and are called something familiar. There are some great organic, homemade and even ethnic dishes and ingredients that hold really well in lunches. Use them!…but disguise them a little. See my examples:

• “Tuna and Chips” Most kids these days are ok with Pita, but if not you can try tortilla or chips. Get some whole grain pita, lightly toast it in the oven so they are healthy chips and then make some tuna salad with celery and craisins for sweetness (kids love these).

I am a true believer in eating a wide variety of foods to get all the nutrients and vitamins nature has to offer. With kids, it’s much easier to expand their pallet if you pair new foods with familiar ones.

• “Angel’s Ambrosia” Persimmons and yogurt (goat milk is great and you really cannot tell the difference)
• Figs wrapped in organic turkey bacon on little toothpicks (these are really good). I call them “Yummy Mummies”—get it because they are wrapped like little mummies?

3) Make Sure They Eat It at Home—but beware of leftovers.

Before you try something new in lunch, make sure they actually will eat it normally. Try it out as an after-school snack or over the weekend to make sure they like it. Beware: leftovers can be a little tricky. Usually leftovers do not taste nearly as good the next day and they are very easy to secretly dump in the trash. So, if you wouldn’t eat it for leftovers, then do not pack it for your kids. Some great leftovers:

• “Sinful Sweet Potatoes” This one my younger sisters love, especially because it reminds us of a delicious thanksgiving meal. Bake squash or sweet potatoes with some nutmeg and cinnamon. Put it in a baggy with the skin still on and tell them they can eat it like a slice of watermelon. It is actually surprisingly un-messy and utensil free.
• “Noodles” Instead of regular pasta noodles (can be very starchy and not give much vitamins) try Shirataki noodles which are made of tofu and very low in calories and sodium. If you have a kid who is afraid of veggies, take a zucchini and peel it. Then continue to peel it so you get long flat noodles…I actually prefer this to pasta.

4) Talk to them.

I know, I know, sometimes it is hard to get them to tell you what they do and don’t like, plus it always seems that one day they like one thing and the next day they hate it. But, usually if they really do not like something then they will tell you. I would sit down and ask them what they would prefer to have for lunch, what leftovers do they like, do they ever trade food? You can make this like a game: “Ok, I want to guess which food you eat in your lunch first,” it will tell you a lot about their school eating habits.

I was THE pickiest eater ever when I was younger.  Not only have I gotten better, but also, I am now one of the most adventurous eaters out of my friends. Lastly, two of my favorites:

• “Crispy Chicken Tenders” Get some chicken breasts, clean and cut them into strips and roll them into corn flakes with a little bit of garlic and low sodium soy sauce. Bake in the oven at 350 for 30-40 minutes. You can give them a little dipping sauce as well.
• “Cheesy Oatmeal” Sounds gross, I know, but kids love it! The cheese is actually goat cheese and the oatmeal is actually quinoa. Take a basic quinoa recipe and put some melted goat cheese on top. It tastes a bit like cheesy mashed potatoes…if you close your eyes…and if you forget about texture. This is great when you stuff a red or green bell pepper with it and make it like a sandwich, that way they do not need utensils.

Learning to eat healthy and love it is a process, your actions speak louder than words. At meals at home or when bringing lunch to work show them the choice you make and one day they will do it on their own!

Diet foods are lower caloric versions of their high-calorie cousins, often made by reducing the sugar and/or fat content.  Reduced sugar foods and beverages are often loaded with highly-processed, chemically-derived sugar substitutes; reduced fat foods usually have a lot of added sugars.  Both options require additives and processing that are best avoided.

A few great examples of these types of foods include: Fat-free and low-fat muffins, reduced-sugar or sugar-free sodas and juices, and even products, such as Snackwells, that tout lower amounts of fat.  Each and every one of these examples trades either fat or sugar for the other.  On the rare occasion that you have something that is BOTH fat-free and sugar-free, you are then dealing with artificial sweeteners and other chemicals to make up for the lack in fat or sugar.

Understanding nutrition labels and the nutrient claims on packaged diet foods will help you to get a better sense for what the label is REALLY telling you.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

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Have you ever had olive oil that was really flavorful and tasty…and then, had olive oil somewhere else that seemed light and especially bland?  Beyond the fact that there is a difference between “Extra-Virgin Olive Oil” (EVOO) and plain olive oil, (EVOO  is more pure than ordinary olive oil) there is another reason for that.   Just as we should avoid foods that are highly processed or refined, it is best to avoid oils that are as well.   Many oils are extracted from seeds, nuts, plants and vegetables by using a heating process or a chemical process, using the chemical hexane.  Heat can degrade the flavor, change the nutritional value and affect the color of oils.   While hexane, a petrochemical also used as a paint diluent and solvent may be dangerous to our health.  Is a matter of fact, the EPA declared hexane a Hazardous Air Pollutant in 1993, as a result of the fact that it can lead to serious health complications if inhaled.

As a result, it is best to look for oils that are unrefined.  They are richer in nutrients, and are more robust and true to their natural flavors.

• Expeller Pressed Oil: Expeller pressed oil is a process that extracts oil from nuts or seeds by crushing them.  Depending on the hardness of the seed or nut, various temperatures are required (the harder the nut, the higher the pressure, which directly causes higher temperatures during processing).  However, no external heat is applied.
• Cold Expeller Pressed Oil: As its name implies, CEPO uses a chemical-free process to extract oils from nuts or seeds by crushing them at very low heat…no higher than 120° Fahrenheit.

Unfortunately, some manufacturers trick their consumers by first using one of the above processes and then using hexane AFTER the expeller pressing process.  When you shop for oils, purchase those that are unrefined, cold-expeller pressed to ensure you are getting the highest quality oil.  Natural and Health Food Stores may even carry oils that have a “No Hexane” label on their product, as they know that consumers are becoming more aware.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Be warned! The options you want may not be at your grocery store. You can always look to the Internet to find them. I personally love the Natural Candy Store, Living Nutz and VeganEssentials. You can get organic, vegan, gluten-free and allergen free candies that taste just as good as the commercial brands.

Sunspire Fair Trade Earth Balls:

These balls of fair trade chocolate are wrapped in Earth foil – each looks like a little globe. What is more perfect than chocolate shaped like the Earth? A 5 oz. bag of Earth Balls can be ordered on their website for $4.99. Visit Sunspire Fair Trade Earth Balls.

Equal Exchange Mini Chocolates:

55% Dark Chocolate Bites – Organic & Fair-Trade $13.49 for ½ lb. These organic chocolates are made with ingredients from farmers’ cooperatives in South America. You might find yourself sneaking a few yourself before putting them into your kids’ reusable Halloween bag. Visit Equal Exchange.

Fair Trade Gold Coins:

These are classic! Give the kids a lesson in humanity and fair trade with these chocolate treats. These traditional gold coin milk chocolate pieces say Farmer Owned and Fair Trade on each side. $5.99 per bundle. Visit Global Exchange Store.

Divine Chocolate Spooky Milk Chocolate Balls – Fair Trade

I love these delicious fair trade milk chocolate balls. They’re wrapped in fun Halloween-themed foils with jack o’ lanterns, bloody eyeballs, and scary skulls. They come in this fun Halloween package. Each package contains 3.5 oz. or approximately 22 balls. $4.99 per pack or $25.50 for a 6-pack. Visit the Natural Candy Store.

Vegan Candy Bars by Go Max Go Foods

Even if you are not vegan or dairy-free, you’ll love that this decadent bar contains no trans fats, no hydrogenated oils, no cholesterol, and nothing artificial. A natural alternative to the Almond Joy Bar.  $2.49 each. Visit GoMaxGoFoods.

Organic Fruit Pinwheel Candies by Pure Fun
These delicious hard candies are made with organic ingredients and real fruit juice. Flavors include Tangerine, Lemon, Raspberry and Pomegranate. Each bag contains around 18 pieces. $3.99 per 3.5 oz. (100g) bag. Visit VeganEssentials.com

Rawzins Organic Raw Chocolate Covered Raisins by Living Nutz

These raw chocolate covered raisins are great even if you are not into raw food snacks. Sweet, sun-dried organic raisins are drenched in raw organic cacao, balancing the perfect blend of chocolate and chewy goodness. Each 2 oz. package is $3.99. Visit Living Nutz.

Yummy Earth Organic Lollipops:

Yummy Earth makes these lollipops and other candies (gummy bears made with fruit syrup and endangered species bug bites) that are gluten-free, peanut-free, tree nut-free, and contain no type of corn syrup. They cost $25 for 150 lollipops plus free shipping on orders $25 and above. Visit Yummy Earth.

1. One Plateful – One Time: Many eaters rely on visual cues, such as an empty plate, to decide when to stop eating.  Cornell University researcher Dr. Brian Wansink created a bottomless soup bowl, which secretly refilled during a meal.  He found that diners eating from the refillable bowl ate 73 percent more soup than diners who ate from a normal bowl.

What can you do? Eating one plateful will help you to eat less.  Further, forgo buffets and “bottomless” items on menus when eating out.  If eating family style, only fill your plate once!

2. Eat off a Smaller Plate: Dr. Brian Wansink also found that plate size matters.  By reducing plate size diameter from 12 to 10 inches, people ate 22 percent fewer calories.  Funny enough, in 1985, average plate size WAS 10″.  Over time, our plates have increased in size!

What you can do: Measure your plates at home.  How big are they?  If they are more than 10 inches, consider finding new plates to eat off of OR use a plate that is 10″ as a guide to fill your plates with food.  Stay within the 10″ diameter!  You’ll get used to the visual cue once you have done this enough.  Also, consider joining the Small Plate Challenge, which asks consumers to use a 10-inch plate for their biggest meals.  http://www.smallplatemovement.org

3. Eat Small Meals, often: Instead of three large meals a day…breakfast, lunch and dinner…decrease portion sizes and allocate some of the food for snacks. You will spread what would normally be three meals into five.  Doing so will help you eat smaller meals, stave off hunger throughout the day and keep you feeling satisfied and energized.

What you can do: Here’s a good schedule to try:

• Breakfast: 7:30am to 8:30am
• Morning Snack: 10:00am to 11:00am
• Lunch: 12:30pm to 1:30pm
• Afternoon Snack: 3:00pm to 4:00pm
• Dinner: 6:00pm to 7:00pm

4. Pre-Plate Your Food: Cornell University Food and Brand Lab researchers found that people who pre-plated their food ate approximately 14 percent less than those who took smaller amounts and returned for seconds and thirds.

What you can do: Pre-plate your meals or snacks before you start eating so that you have a visual stopping point. Avoid eating chips straight out of the bag or ice cream from the carton.

Adapted from “GET REAL” and STOP Dieting! Copyright © 2009 by Brett Blumenthal. All rights reserved.

Excerpted from "GET REAL" and STOP Dieting! Copyright 2009 - Brett Blumenthal

GET REAL TODAY!!! Learn the most simple, straightforward, no-nonsense way to lose excess weight, and keep it off for life...without dieting! BUY IT NOW!

Believe it or not, it is normal to have cholesterol in your body. It is found in your blood and cells, and it is important to a healthy body because it supports multiple body functions, including the manufacturing of cell membranes and some hormones.  However, too much cholesterol in the blood (known as hypercholesterolemia) may increase your risk for heart disease.

Cholesterol is both manufactured by the body, and comes from foods you eat. In order to understand cholesterol’s impact on your health, I’ve provided a chart of the different terms you have heard and what they really mean

* Your ideal LDL number ALSO depends on other risk factors you have, such as your age, family history, cigarette smoking, high blood pressure, or low HDL.   Always consult with your doctor about your risk factors and where your numbers should be.

How else can you impact your cholesterol levels?

Most people’s “numbers” are affected by genetics, age and gender…which, for the most part, are out of our control.  Further, medical conditions and medications may cause an elevation of cholesterol levels in the blood. Other than taking cholesterol medication, however, there ARE several ways you can keep your cholesterol and triglyceride numbers as healthy as possible.

• Diet: Different types of dietary fat have different impacts on your health.   Saturated Fats and Trans Fats may increase LDL; and trans fats increase decrease HDLs.  As a result, it is best to stick with monounsaturated and polyunsaturated fats, while reducing the amount of saturated fat and trans fats and cholesterol in your diet helps lower your blood cholesterol level.  Further, eating a diet high in soluble fiber can help to lower cholesterol levels as well (oats are high in soluble fiber).
• Physical Activity: Exercising and being active can raise your HDL cholesterol, while lowering your LDL.   Inactivity, however, is a major risk factor for heart disease.  Aim to get 30 minutes of activity on most days.
• Weight: Being overweight can negatively impact your cholesterol levels. Losing excess-weight can help raise healthy HDLs, lower unhealthy LDLs, total cholesterol levels and triglyceride levels.
• Smoking: Smoking lowers HDL and increases the tendency for your blood to clot…raising risk for heart disease.
• Alcohol: In certain studies, alcohol has shown to raise HDL.  However, it doesn’t significantly enough to recommend drinking alcohol as a preventative measure.  Always make sure you drink in moderation (1 to drinks per day for men and one per day for women).

Do you have high cholesterol?  What measures are you taking to lower your numbers?

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But, before we dive into the details of the healthy side of pumpkins, here are a few fun-facts:

Fun-Facts

• Globe-Trotter: Six of seven continents can grow pumpkins.  Only on Antarctica are pumpkins unable to grow.
• Edible Flowers: Add pumpkin flowers to salads or dishes to make them oh-so-pretty.
• Jack of ALL Lanterns (or Trades!): First harvested in Central America, Native Americans used pumpkins for food, medicine and even household items, such as mats.
• Good Enough for a Leprechaun: Carving pumpkins is originally an Irish tradition.  They originally carved turnips, but found pumpkins to be much easier to carve.
• Your Chariot Awaits!: Cinderella could have very well ridden in a pumpkin at midnight.  Pumpkins range in size from less than a pound to over 1,000 pounds, with the largest ever grown weighing 1,140 pounds! (BOY! That is a lot of carving to do!)

Benefits

1. Cancer Fighter: Much like carrots, pumpkins are loaded with the antioxidant beta-carotene.  Those who consume diets rich in this nutrient are said to be less likely to develop certain cancers than those who don’t include it in their diets.
2. Hypertension: Pumpkin seeds are high in potassium which is known to lower the risk for hypertension.
3. Immune System: As a result of its zinc content, pumpkin is wonderful in boosting your immune system.
4. Bone Health: Zinc also helps support bone density and, as a result, lessens the risk for osteoporosis.
5. Digestion: 90% made of water and high in fiber (3 gms per 50 calories), pumpkins are wonderful for aiding digestion.  Fiber, specifically, is known to help fight cancer and heart disease, as well as other diseases.
6. Arthritis Prevention: Because of its anti-inflammatory properties, pumpkin seeds may help to diminish symptoms of arthritis.
7. Anti-Aging: As a result of pumpkin’s high vitamin A, vitamin C and alpha-hydrox-acid content, pumpkins are helpful in reducing the signs of aging and great for your skin.

Ideas to Get into Your Diet

• Seeds:
  • Roast the seeds for a healthy snack on their own
  • Add seeds to cereals (or look for cereals that already contain them, such as Nature’s Path Flax and Pumpkin Seed Granola)
  • Add seeds to salads
• Pumpkin Flesh:
  • Soups: Cut up pumpkin and heat in a pot with curry and other spices you enjoy.  Once well cooked, blend in a food processor with vegetable or chicken broth for a tasty soup.
  • Bread: Use applesauce instead of butter to keep it low-fat.
  • Pie:You can’t beat pumpkin pie at Thanskgiving
  • Side Dish:  Much like squash, pumpkin is great as a side dish on its own.

Do you like pumpkins?  How do you eat them?

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Ingredients

• 1 cup mixed-berries (use frozen if out of season)
• 1/2 medium banana
• 1/4 cup ground flaxseed
• 1/2 cup plain, non-fat Greek yogurt
• 1/4 cup skim milk

Directions

In a blender, mix until smooth and creamy.  Drink immediately!

Here’s what the experts learned:

• A diet rich in fiber affected only hormone receptor-negative tumors.
• The kind of fiber women consumed made a difference.

Types of Breast Cancer Tumors
Breast cancer tumors are either hormone receptor-positive or hormone receptor-negative. Hormone receptor-positive cells are fuelled by the female hormones estrogen and progesterone, while hormone receptor-negative cancer cells are not.

What Foods Contain Fiber?
All plant foods contain fiber to varying degrees but only soluble fiber affect the receptor-negative tumors.

Soluble fiber, as the name suggests, dissolves in water. When it reaches your stomach, it forms a gel and slows the rate of digestion and absorption. This is how soluble fiber controls blood sugar and insulin levels which have a direct impact on breast cancer cells.

Which Foods Are Rich in Soluble Fiber?
Oats, oat bran, psyllium-enriched breakfast cereals, barley, legumes, citrus fruit, and apples all contain generous amounts of soluble fiber.

Other Ways to Combat Breast Cancer
Researchers further suggest that paying attention to the following dietary factors may also guard against breast cancer:

Carbohydrates

• Slow burning, or low-glycemic carbohydrates carry a lower risk of developing breast cancer and include the following foods: Grainy breads, brown rice, pasta, sweet potato, bran cereals, steel-cut or large flake oatmeal, and most types of fruit.
• Fast buring, or high-glycemic foods such as white bread, refined breakfast cereals, and sugary drinks elevate the glucose and insulin levels that increase your risk of developing breast cancer.

Flaxseed
Natural compounds in flaxseed bind to estrogen receptors on breast cells and block the action of the body’s own estrogen. By adding 1 to 2 tablespoons of ground flaxseed to hot cereal, yogurt, smoothies, applesauce, and baked-goods, you can reduce your risk of breast cancer.

Low-Fat Diet
Studies have shown that reducing fat intake can dramatically increase the survival rate of women diagnosed with estrogen-negative breast cancer.

Stick to skim milk, no fat yogurt and cheese with less than 15 per cent fat. Lean, skinless poultry, fish and beans are also a better bet than meat. Fats and oils should only be added when necessary.

Vegetables
Your body can eliminate carcinogens by regulating detoxification enzymes in the liver. Phytochemicals that are found in some vegetables help this process.

Bok choy, broccoli, broccoli sprouts, broccoflower, broccolini, brussels sprouts, cabbage, cauliflower, rutabaga and turnip all contain phytochemicals.

Alcohol
Some experts suggest that alcohol may cause chemical reactions in your body and:

• Make breast cells more vulnerable to the effects of carcinogens
• Affect the liver’s processing of substances
• Inhibit the ability of cells to repair faulty genes
• Increase estrogen levels

Weight Gain
Excess weight has been clearly linked to breast cancer. Obesity can increase circulating estradiol, the most potent form of estrogen in the body.

Several decades of scientific study have produced guidelines that would reduce the risk of developing breast cancer. Although the disease is more prevalent in older women, it’s never too early to adopt a healthy lifestyle.

1. Description: The shape of a Somersault is a 1/4″ thick disk that is about 3/4″ in diameter.  Their look reminds me of kids-cereals…namely Cookie Crisp, however, instead of chocolate chips, they have sunflower seeds.    A serving size is about 15 of these little munchables.
2. Taste and Flavors: Somersaults come in three flavors:  Chez Cocoa, Salty Pepper and S.S. Sea Salt.  In general, their flavors, although different, remind me of a cross between pretzels, crackers, nuts and seeds.  Chez Cocoa reminds me of a healthier and slightly less sweet version of Cocoa Puffs.  Salty Pepper has a bit of a nuttier flavor with a bit of a spicy pretzel taste.  And,  S.S. Sea Salt is most like a very salty pretzel.  My favorites are Chez Cocoa: It isn’t too sweet, yet still satisfies the sweet tooth in all of us; and Salty Pepper.  I find that S.S. Sea Salt is a little on the boring side, and not nearly as robust in flavor as the Salty Pepper.
3. Ingredient Quality: Each flavor is made with all-natural ingredients, including: spices, toasted grains, sunflower seeds and sesame seeds.  Nothing artificial and no fillers.
4. Nutritional Value: These little nuggets are a bit high in fat, however, they are low in saturated fat.  Their nutritional breakdown is approximately: 40% Fat, 44% Carbs and 16% Protein.  Further, they offer 3 grams of fiber, definitely a healthy dose per serving.
5. Overall: I like these.  I’m not sure I would make them a regular snack, but they would definitely fill the bill once in awhile.  Further, given their flavor, shape and size, they would most likely be a winner with the kids!  One word of caution:  It is easy to be “not-so-mindful” when eating these, as 15 little nuggets pop in your mouth pretty easily.  So, I’d be extra mindful when enjoying them!

To Purchase:

You can buy either the 2 oz pouches or 6 ounce resealable pouches on Amazon: BUY SOMERSAULTS

Samples were provided from Somersaults Snack Co.

Although Halloween tends to be chock full o’ sugar, chocolate and other unhealthier items, there is no reason why you and the kids can’t enjoy some of the sweetest that Halloween has to offer, without any of the guilt or regrets that tend to follow.  All it takes is a little thinking and “pre-planning.”  Doing so will help you maintain control and not overdo it when the big day finally comes:

Pre-Halloween

• Buying Candy: Avoid stocking up on Halloween candy early.  Having the candy around the house will tempt you to indulge before trick-or-treating starts.  Aim to purchase your candy no more than a day or two before Halloween (you may hit some great sales too!)
• Plan Your Treat-Giving: There is nothing wrong about giving treats that are healthier than the traditional HFCS laden candy that Halloween often includes.  Here are a few ideas:
  • Nut packs, raisins, sunflower seeds, pumpkin seeds
  • Granola bars, Clif Bars for Kids, and other snack bars
  • Baked chips, microwave popcorn or pretzels
  • Bubbles, pencils, stickers, Slinkies, Trading Cards, gum
  • Dark chocolate miniatures by Hershey’s
• Party Planning: Consider hosting your own party.  Doing so will allow you to have more control over portion control and other foods beyond candy.  Serve treats towards the end of the evening, and start off with fresh vegetables and dips, sandwiches made with whole-grain breads and lean meats, whole-grain crackers and low-fat cheese and fruit.  And, for drinks, choose juice or hot apple cider over soda.
• Rally Your Neighborhood Together: Talk to other parents in the neighborhood and plan on making a healthier Halloween as a community.  Create a “pre-approved” treat list and divide and conquer on the purchases.  This will make it easier for all parents involved! (Check out http://www.greenhalloween.org/)

Day of Halloween

• Eat before Trick-or-Treating: Just like it is wise to grocery shop on a full stomach, it is wise to trick-or-treat on one as well.  Serve your kids a healthy snack that is well-balanced and nutritious before to stave off gorging themselves during and after trick-or-treating.
• Be Picky: Before you go trick-or-treating with your child, talk to them about the treats they are most looking forward to.  You may even want to talk to them about what they think is a good amount to consume that night and make a pact with them about how much they will eat and what you will do with the “left-overs”.
• Mini Bag it: Use smaller bags for trick-or-treating.  In Mindless Eating: Why we Eat More Than We Think by Brian Wansink, it is argued that people consume more food when it comes in bigger packages.  Limiting the capacity of your trick-or-treat bag will help your child to not overdo it.
• Indulge: Whether or not you have discussed an appropriate amount of treat eating prior to trick-or-treating, let your children enjoy some candy in moderation post-trick-or-treating.   Either watch how much they consume or keep the treats in a place that you can manage so that you can decide an appropriate stopping point.

The Day After

• Portion out the Loot: Apportion the left-over candy into “single-serving” treats that they can indulge in once-a-day or whatever frequency you deem most appropriate.   You may even want to formalize these portions by using little Halloween party favor bags to hold two or three small treats.  You can staple them to make it clear that the bag is a serving.
• Giveaway Leftovers: If the idea of giving your child candy every day is distasteful, consider giving away leftovers to places like your office, libraries or pediatrician offices.
• Out of Sight: If you want to keep the leftover candy around, but would prefer to not make it a daily ritual, put the extras into a high-cabinet or into the back of a cabinet to keep it out of sight.  The less you or you child sees the treats, the less likely they will think about them.
• Sales: A lot of stores will sell candy for deep discounts on November 1st.  Resist the urge to stock up.

How do you plan on making Halloween healthier for you and your kids?

Although the old mantra of “an apple a day keeps the doctor away” is pretty ingrained, the average American consumes a mere 65 apples a year.  That is barely once or twice a week, or 2 months out of the year!  Seems like Americans could benefit from upping their intake.  Here’s why:

1. Cancer Prevention: Various studies have shown that eating apples helps prevent the development of various cancers, including: breast, lung, colon and liver cancers.
2. Lung Health: Daily apple consumption helps to lower symptoms of asthma and protect against lung disease.
3. Heart Health: As a result of a unique combination of phytonutrients, flavenoids and fiber, apples help support heart health and lower cholesterol.  Many of these nutrients are found in the skins, so be sure to choose organic and eat the apple unpeeled.
4. Memory and Aging: In a study done at Cornell University, quercetin, an ingredient found in apples, was found to potentially protect brain cells from damage that may result in Alzheimers.
5. Bone Strength: Ingredients phloridzin (found only in apples) and boron help to increase bone density and strength.

And if an apple’s benefits are the least of your interest, maybe some little known facts would be:

1. Top apple-producing country: China
   
2. Top 5 apple-producing states: Washington, New York, Michigan, Pennsylvania, and California.
3. Varieties: If you think that Granny Smith or Delicious are a couple of several varieties to choose from, think again. More than 7500 varieties of apples are grown in the world, with 2500 grown in the United States.  Red Delicious is the most popular in the US and Golden Delicious is 2nd.
4. Native Heritage: Of all 2,500 varieties of apples, the ONLY apple that is native to North America is the crabapple!
5. Biblical Reference: Although most of us think of Eve tempting Adam with an apple, there is actually no mention of an apple as the forbidden fruit in the Bible.

Want some ideas to get your daily dose?  Here are some ways to enjoy:

• In an apple-banana protein shake
• With a tablespoon of 100% all-natural peanut butter
• In yogurt with honey
• In your oatmeal
• In your salad: Mix with mixed greens, walnuts, grapes and a tablespoon of gorgonzola.  Serve with EVOO olive oil and balsamic vinegar.

Do you like apples? How do you most enjoy eating them?  How often do you eat them?

Formed in 2004 by founders Tim O’Shea and Dale Sims, the company connects small-scale fish suppliers with distributors to get sustainable seafood to restaurant kitchens and supermarkets, in an effort build a market for sustainable aquaculture and wild fishing that doesn’t damage the environment. But praises from chefs and the culinary world are not all.

CleanFish has also gotten a nod from the business world, as well. In May 2009, BusinessWeek named listed them as one of the “Most Promising Social Entrepreneurs”. And TIME magazine called them “Responsibility Pioneer” and one of 25 companies “big and small old and new…changing the world”. It is a company that is doing well by doing good.

How Clean Fish Operates

Clean Fish co-founder and CEO Tim O’Shea describes large-scale commercial fishing as “Hoovering up ecosystems.” I take this as a commentary on our over-fished and over-harvested oceans. O’Shea’s operation has four full-time “Clean Fish evangelists” among his 30-strong staff, separate from his sales force, who work to educate chefs and consumers about how they source their fish. The company’s suppliers—24 artisan fish producers they call the Clean Fish Alliance—have already been able to expand because Clean Fish increased the market for their seafood. The company’s revenue has been doubling each year for three years, and CleanFish expects to top $20 million in 2009.

It’s Not Just Restaurants, It’s The Environment

According to the Environmental Protection Agency (EPA), humans are responsible for:

• Removing about 8% of the total primary production of the aquatic ecosystem each year.
• Harvesting and consuming more than one fourth of the annual fish production of ocean upwelling regions and tropical marine shelves.
• Removing about 35% of temperate shelf region productivity.
• Over harvesting to this extent can greatly affect the biodiversity of many important aquatic ecosystems and local industry and the economy.

Overharvesting to this extent can greatly affect the biodiversity of many important aquatic ecosystems and local industry and the economy.

Clean Fish’s ethos is based on the ideal of a marketplace that rewards human-scale fisheries where wild fish are harvested responsibly. They believe this demands conscious restraint appropriate from fishermen who know over-harvesting for this year’s market will only hurt the viability of fish stocks in the future. And their belief system is being embraced by top chefs and the business world alike.

The next time you are going out to dinner or getting fish from your local grocery store, check to see if it is Clean Fish.

For more information, visit CleanFish.

Ingredients

• 1 1/2 lb chicken breast – cut into 1 cubic inch pieces
• 4 cloves garlic – minced
• 2 Tbsp canola oil
• 2 c chicken broth
• 1 c cooking wine
• 1/2 c balsamic vinegar
• 1 c canned artichoke hearts – quartered and drained (not marinated)
• 1/3 c capers – drained
• 1 c sun-dried tomatoes
• 1/2 c whole-wheat flour
• 1 box whole-grain pasta
• grated parmesan cheese

Directions

In a large bowl, toss the pieces of chicken in the whole-wheat flour until all pieces are well coated.  In a large deep pan, heat the oil over medium heat.  Once heated through, saute the garlic until golden brown.  Next, saute the chicken pieces until lightly brown on all sides.  Remove the chicken from heat and set aside.

In the same pan, add the chicken stock, cooking wine and balsamic vinegar.  Bring to a boil and then reduce heat to simmer.  Simmer until sauce reduces by about one-quarter.  Add sun-dried tomatoes and capers and simmer for another 10 minutes.  Then, add chicken and artichoke hearts.

In a large pot, bring two quarts of water to a boil.  Put pasta into water and boil for nine minutes.  When pasta is done (should be al dente), remove from heat and drain (do not rinse).  Put the pasta back into the pot and add the contents of pan.  Mix well and serve with a dusting of parmesan.

Richard Wilkinson - “Learn to Love Fat.”

This morning on the Today Show, they did a segment on the “Fat Acceptance Movement:” A movement towards increasing acceptance of those who are extremely overweight.  Some may argue that this is a “cop-out” or an excuse to be fat, while others say that it is a movement towards accepting yourself as you are.

During the segment there were a few points that I think are worth mentioning:

• Extremism: The reporter stated, “Not everyone subscribes to the theory that life is best lived hungry and constantly inside the gym.”  These kinds of statements are exactly what discourage people from living at a healthy weight.  If you eat right and are active…you don’t have to be so extreme to always “live hungry and inside the gym.”  Let’s get back to moderation.
• Obesity vs. Inactivity: One of the doctors interviewed stated that she believes there really isn’t an obesity epidemic, as much as an inactivity epidemic. For instance, there are people who are thin and appear to fall into a healthy BMI range who are extremely inactive.  However, on the flip side, there are overweight people who are highly active. Which is better? Personally, I’d argue that the overweight person who is highly active is more healthy than the thin person who doesn’t get their butt off the couch.
• Degree of Overweight is What Matters: Let’s face it, there is a big difference between being 5 – 10 pounds overweight versus 50 to 70 pounds overweight. I would argue that although there are rare cases of a person who is carrying 50 extra pounds is in good health, more often than not, that individual has or will have more health issues than an individual who is 5 – 10 pounds overweight. So really, is it productive to have a “Fat Acceptance Movement?” Or, should we be pushing for a “Happy to Be in My Skin Movement.”
• REAL Acceptance?: Dr. Snyderman provides a real life personal question of how accepting we really are: If you are on an airplane and an obese person gets on…would you think to yourself: “Please don’t sit next to me”?

Here is the video for your own viewing:

What do you think?  Do you think that a Fat Acceptance Movement is an excuse for people to be obese or do you think it is a great idea?

GMOs were first grown in the United States in 1996. They work by inserting an additional protein into the genetic code of the original seed. This allows the crops to withstand repeated bouts of pesticide without destroying the crop. In such a short amount of time, GMOs have become a ubiquitous part of our food supply, found in nearly 75% of processed foods lining the supermarket shelves. How has it infiltrated such a large portion of our food supply? A large majority of our farmland the past few decades has transitioned to grow three major crops: corn, soy, and canola. The same agrochemical businesses that created GMOs also sell the seeds that grow these crops. For example, 92 percent of all soy grown worldwide is genetically modified, according to the U.S. Department of Agriculture. If you think you do not consume any of these soybeans because you avoid edamame, tofu, and soymilk- think again! Soybean oil, soy protein isolate, soy lecithin, etc, are common ingredients in processed foods. Even products you think of as healthy contain these harmful ingredients, such as protein bars, dark chocolate, and multigrain crackers. Since these crops are also fed to our animals, even meat is not free of them.

All of Europe, England, Australia, Japan and Russia require food containing GMOs to be labeled accordingly. In response to consumer outcries in these countries, large companies such as Kraft, Walmart, and Coca Cola have redesigned their products to either remove GMOs from them or label them appropriately. Consumers can then make their own decisions about whether to include these new substances into their family’s diet or now. For a myriad of political reasons, we are not given that choice in this country. Instead, you must be extremely pro-active if you would like to minimize GMOs in your diet.

So what’s the big deal with GMOs and why should you avoid them? Most of the objection about GMOs is that they are an uncontrolled human experiment. Only one study has been conducted on humans rather than animals. The results showed that parts of the altered gene in GMO soy had been transferred into the DNA of the bacteria in the digestive system (U.S. National Academy of Sciences 2004). Results from animal studies are even less promising. Until U.S. consumers get more vocal about GMOs, what can you do?

Tips for minimizing GMOs in your diet:

• Stick to organic food as much as possible; even fresh foods such as fruits and vegetables can be coated in a corn-based wax to make them look prettier and withstand long travel distances
• Look for corn, soy, and canola listed in the ingredient list; assume they are genetically modified
• Start small. What do you or your family consumer a lot of? Cereal? Crackers? Milk? Look for a non-GMO alternative of your favorite brand by shopping organic.
• Most importantly, speak up! Does your grocery store have slim pickings when it comes to organics? Make a request for specific products you would like to see. Does your store already offer plenty of options? Let them know you appreciate the selection. Do it for your children and your children’s children!

The New York Botanical Garden in the Bronx and the Brooklyn Botanic Garden in Brooklyn, for instance, run programs where children can plant, tend and harvest their own fruits, herbs and vegetables.  To appeal to the “ripe” ages of the NYBG’s audience, the garden focuses on teaching children around their favorite dishes.  For instance, in the Breakfast Bowl Bed, they plant and harvest cereals and grains such as corn, barley, oats, rice and wheat.  While the Pizza Garden is where they can grow and cultivate various ingredients such as oregano, basil, and tomatoes.

It turns out that these types of programs not only educate children, but also impact their taste buds to appreciate the very foods they would turn their noses up to previously.  Here’s why:

1. Dirty Zone: What kid doesn’t like to get a little dirty?  In programs like the ones at the NYBG and BBG, children are encouraged to dig for worms, plant seeds and get a little dirty.  Putting bad weeds in ‘Jail’ and learning how to play in the dirt is what these programs are all about!
2. Ownership and Responsibility: Through cultivating their own plot, children plant vegetables, watch them grow and pick them with their very own hands.  It gives them a sense of pride and accomplishment…and if you will…attachment to what they grow.
3. Learning While Playing: The children in these programs aren’t being told what they “should be eating”, but instead learn while doing.  The staff teaches them good nutrition through the food they grow, why foods are healthy and how to make them grow the best.  They even learn about the benefits of growing organic.

Unfortunately, programs like the NYBG’s aren’t everywhere.  If you don’t have a program local to you, you can create your own programs right at home.  Here are a few ideas:

1. Garden at Home: If you have a backyard, start your own garden at home and involve your children.  Ask them what they would like to grow and give them their own “crop” to take care of.  If you don’t have a backyard, look for plants you can grow in a window box or herbs you can grow in your kitchen.
2. Farmers’ Markets: Bring your children to your local farmers’ markets and let them explore the good being sold.  Let them choose a fruit or vegetable that they would like to try on their own.
3. Cooking: Let your children pick a new ingredient each week and have them help you come up with a recipe that they can cook and enjoy.  You can even have their friends over and host a Children’s “Iron Chef” cook-off.
4. Educate: Each week, pick a vegetable, fruit or herb that you can research together.  Learn where the ingredient originates from, during what time of year it grows, ways to prepare it, and of course, its nutritional benefits.

Do you grow your own vegetables at home?  Do you involve your children in the process?  Have you enrolled your kids in any of these programs?

1. It is a fruit. Although many people believe that tomatoes are vegetables, they are actually fruits.
2. Italian in Origin..Not so Much. Although popular as an ingredient in Italian cuisine, tomatoes are originally native to the western side of South America.  However, it was first cultivated in Mexico; and it was through Colombus that seeds were first introduced to Europe.
3. Antioxidant Powerhouse. Tomatoes are a great source of lycopene, Vitamin C, and Vitamin A.  They are antioxidants that are instrumental in neutralizing free radicals known to potentially damage cells, which can increase inflammation and the progression or severity of disease.  Diets high in these antioxidants have been shown to help reduce the risk or severity of all of these illnesses.  Lycopene, especially, helps protect cells from oxygen damage and heart disease.
4. Prostate, Colon and Pancreas. Although tomatoes are great cancer fighters in general, they are specifically known to promote prostate and colon health.  Further, a study published in The Journal of Nutrition showed that those consuming a diet high in lycopene had a diminished risk for pancreatic cancer.
5. Organic Matters. In tomatoes, research has shown that organic tomatoes and organic tomato products provide a much greater dose of lycopene than non-organic.
6. Fiber Factor. Tomatoes are a great source of fiber, which helps to regulate blood sugar and cholesterol levels.
7. Canned isn’t so Bad. Although I’m a fan of “au natural” – or right off the plant – when it comes to eating fruits and vegetables…I can get behind canned tomato products.   Is a matter of fact, some believe that canned products are better than fresh whole tomatoes because the nutrients are higher in concentration than the fresh fruit.
8. Every Color of the Rainbow. Tomatoes come in every color except for blue!  You can find them in red, orange, yellow, green and even purple!

Ways to enjoy tomatoes: Tomatoes are very versatile.

• Dishes: Gazpacho, Salads,Tomato and Avocado Salad, Minestrone Soups, Chili
• Sauces: Tomato based sauces, salsas, ketchup, cocktail sauce
• Drinks: Tomato Juice, Bloody Mary’s

Do you like tomatoes?  Do you incorporate them into your diet daily?  Any favorite recipes?

1. Taste: The fresher the produce, the better it will taste.  If a fruit or vegetable isn’t in season, it is shipped from across the country, or even worse, across the world.  To do so, farmers harvest their crops early and refrigerate them so that they don’t go bad during shipping.  As a result, they aren’t ripe when picked and don’t always ripen to their full flavor as they would in their natural growing environment.  During chilling and shipping, produce loses freshness and flavor with each step of the process: when chilled, when transported and when held in warehouses prior to distribution.
2. Nutrition: Vanishing flavor from fruits and vegetables also means vanishing nutrition.  As mentioned, when farmers ship to far off areas, they harvest early.  In doing so, the fruit or vegetable doesn’t have as many nutrients as it would have if it was picked when it was fully grown and fully ripe.  Further, because of the transportation process, produce is irradiated to kill germs and layered with preservatives, such as wax on cucumbers.
3. Variety: Eating produce that is in-season means that you eat a wide variety of foods throughout the year.
4. Cost: Buying locally grown, in-season produce means that the cost for that produce is lower.  Why?  Because in season produce is abundant, making supply high.
5. Environment: Eating locally grown, in-season produce means that you are supporting the health of the environment.  Shipping from great distances requires using tons of resources and expelling tons of pollution.

A great resource for finding in-season produce, local to your area is the Seasonal Ingredient Map at Epicurious.com.

Do you buy local, in-season produce?  Do you grow your own veggies or fruit? Can you taste the difference in quality and taste?

1. Watch out for dorm food. When foods are all-you-can-eat there’s much more of a temptation to overeat or eat things that you might not otherwise have as part of your diet. Start out with smaller portions and go back for more if you’re still hungry.
2. Take advantage of campus gyms. One of the big perks of college is being able to go to a gym for free, so take advantage of the opportunity to work out. Sign up for a class or make the gym part of your routine so that you’ll actually be motivated to go.
3. Play sports. If you hate working out in a gym, there are plenty of activities that you can get involved in on-campus that will keep you fit while letting you have fun at the same time.
4. Walk or ride your bike to class. You could take the bus or drive, but getting a little extra exercise when you can is always a good thing. Also consider taking the stairs instead of the elevators if your classes are on upper levels.
5. Take time to de-stress. College can be stressful for new students who are trying to balance a million things at once and still do well in their classes. Remember to take time for yourself to relax and do things you enjoy as well.
6. Don’t forget to sleep. While studying is important, it’s just as important to get a solid amount of sleep so you’ll be prepared for your classes as well.
7. Limit late-night snacks. It’s easy to want to pig-out when you’re up late studying, but try to limit the amount of unhealthy foods you eat, especially before you go to bed.
8. Don’t keep unhealthy snacks on hand. One way to give yourself a hand in eating healthier is to just not keep unhealthy things around, even if you really, really want to.
9. Find healthy friends. You may be able to find more ways to eat right and get in shape by finding a group of friends that shares the same drive to bit fit and active as you.
10. Get regular check-ups. For most college students, on-campus health care is incredibly cheap or free. Take advantage of this and get regular exams to ensure you’re healthy.

Sahale Snacks was started by two Climbers who felt the trail mixes they noshed on during a climb of Mt. Rainier were rather uninspiring.  Wanting something more, they decided to create snacks that used whole foods, avoided processed and artificial ingredients, yet incorporated a bit of “culinary magic.”  So what can you look forward to if you take Sahale on a climb of your own?

1. Unique Flavor: Their Glazed Nut Products come in three flavors: Almond PB&J, Almonds with Cranberries, Honey and Sea Salt, and Cashews with Pomegranate and Vanilla.  All three flavors are unique, but the Almond PB&J, which is made with peanuts and berries, is especially tasty with a real ‘peanut butter and jelly’ flavor.
2. Whole Ingredients: The more whole the ingredients the better.  Why?  Because you will feel more satisfied for a longer period of time than if you eat a snack with processed ingredients.  The only ingredients these tasty snacks contain which I would take small umbrage with are the evaporated cane juice and the brown sugar.  These aren’t nearly as bad as white sugar or artificial sweeteners but they are still processed.  Still, they do utilize fruits and fruit juices for most of the sweet flavoring in their nut blends.
3. Nutritional Value: Obviously, these are nut snacks…making them naturally high in fat.  However, the fat content of these nibbles is made up mostly of mono and polyunsaturated fats, making them heart healthy and cholesterol free.  Further, because these snacks are mixed with fruits, the fat content is lower than if you were to eat nuts on their own.
4. Satisfaction: Because of the fat content, these snacks are satiating and will keep you filled up until meal time rolls around.
5. Snack Size Packs: Sahale Glazed nuts come in two sizes: 0.75 oz and 4 oz.  The good news is that 0.75 ounces is a perfect snack size and will keep you from over-indulging.  Remember, even healthy fats should be eaten in moderation!
6. Overall Recommendation: When it comes to overall quality of ingredients and taste, Sahale Snacks’ Glazed Nuts get a thumbs up.  Nutritionally, I provide a word of caution:  I recommend snacks that are high in fiber (2 gms per 100 calories), have moderate fat (2 – 3 gms per 100 calories) and contain some protein, with a ratio of nutrients somewhere between 20  – 30% fat, 20% – 40% protein and 30% – 60% carbs.  These snacks’ ratios fall somewhere in the range of 60 – 64% fat, 11% – 14% protein and 18% – 29% carbs.   As a result, I would recommend that if you were to eat these, make sure to limit your fat intake during the rest of the day so that your overall fat intake ratio stays within the 20 – 30% range.

Where can you get these snacks? You can buy them here: Sahale Snacks Glazed Nut Variety Pack Of 3 Flavors, 4-Ounce Pouches (Pack of 6) Otherwise, they retail their products through gourmet, specialty, and natural grocery stores, cafes, outdoor and recreation stores.

Have you had Sahale Snacks before?  What did you think?

At this time of year, especially, blueberries are in season.  And when they are in season, they are that much sweeter.  Beyond taste, however, they offer up a ton of nutritional and health benefits:

1. Antioxidants Powerhouse: In a study at Tufts University, 60 fruits and vegetables were analyzed for their antioxidant factor. Blueberries won in its ability to destroy free radicals.  Specifically, blueberries contain anthocyanidins, which help fight multiple health issues, including cataracts, hemorrhoids, ulcers, and cancer.
2. Digestive Defense: Because they are high in fiber, blueberries help keep your digestive tract regular, relieving symptoms of both diarrhea and constipation. In addition to soluble and insoluble fiber, blueberries contain tannins, help reduce inflammation.  Blueberries also promote urinary tract health by reducing E. coli’s ability to adhere and flourish in your urinary tract.
3. Cancer Fighter: In addition to powerful anthocyanins, blueberries contain ellagic acid, which protect against cancer.    The Journal of Agricultural and Food Chemistry showed that phenolic compounds in blueberries can inhibit colon cancer, and its high content of kaempferol, a flavonoid, can reduce the risk of ovarian cancer.
4. Healthy Heart: First, blueberries’ high fiber content contributes to lowering cholesterol.  And second, their high amount of  anthocyanidins makes them even a better choice than red wine as a heart-healthy beverage. (Journal of Agriculture and Food Chemistry published a study that touts blueberries as delivering 38% more of these compounds than wine)
5. Smart Food: Blueberries help protect the brain from oxidative stress and may help to reduce symptoms of age-related disease such as Alzheimer’s.

Blueberry season ends in October, so this is a great time to add blueberries into your favorite recipes.  When blueberries are out of season, frozen is still a good way to keep them in your diet.

Many overweight individuals defend their weight and will state that they are unfairly treated because they do not fall within a weight range that the public deems acceptable. Further, some will even go so far to say that their weight is not the concern of anyone else but themselves.

In these economic times, however, when we are deliberating day after day about the health care system and who will pay for what, I have to ask, isn’t it our concern?

This morning, a newscaster on CNN used the phrase ‘An ounce of prevention is worth a pound of cure.’ Personally, I couldn’t agree more. She also sited some interesting facts about obesity and its impact on the health care system. These stats came from a study published in late July 2009, conducted by the Agency for Healthcare Research and Quality, and the US Centers for Disease Control and Prevention (CDC). In the study, ‘Obese’ is defined as having a BMI of over 30.

When comparing data from 1998 and 2006, here were the findings:

• 1998 Spend: $78.5 Billion a year; 50% financed by Medicare and Medicaid
• Increase in obesity rate: 37%
• Cost of increase: An additional $40 Billion per year to Annual Healthcare Bill
• Medical cost for Obese Person vs. ‘Normal’ Person: 42% higher or an extra $1,429 per year, per person
• Medical expenditure % by Type of Insurance in 2008: 8.5% of Medicare spending; 11.8% of Medicaid spending and 12.9% of private insurance spending

Alina Cho of CNN also pointed out that “25% of American young men are too fat to enlist.” She mentioned that “hospitals are buying special wheelchairs and bigger operating tables, revolving doors are being widened and extra bulk on commercial flights is costing the airlines a quarter billion dollars a year in jet fuel.” Additionally, people who are obese get sick more often, miss more work and decrease productivity. In another document presented by the CDC, they state that “medical expenditures for obese workers, depending on severity of obesity and sex, are between 29%–117% greater than expenditures for workers with normal weight.”

When we are looking at the health care system and its costs, we could drive cost down dramatically and save a lot of money if we could decrease the obesity rate. When obesity costs so much, is it really not our concern? Should we spend on prevention and programs that promote healthy living? What do you think?

Related Topics:

• Obesity in Children: Who’s to Blame?
• Should the Government Ban McDonald’s?
• Should Obese People Buy 2 Airline Tickets?
• Is Medicine the Culprit of Unhealthy Lifestyle Choices?
• Overcoming Disease through Exercise and Diet

Resources:

“Annual Medical Spending Attributable To Obesity: Payer- And Service-Specific Estimates.”
Health Affairs

“Recommended Community Strategies and Measurements to Prevent Obesity in the United States.”
MMWR Recommendations and Reports

OBESITY: Halting the Epidemic by Making Health Easier – http://www.cdc.gov/nccdphp/publications/AAG/pdf/obesity.pdf

On the first day of the competition, all the participants ‘weighed-in’ and set a weight loss goal for the next two months.  The only requirement of the challenge was that each participant come in for weekly weigh-ins.  Heather set her goal to be a loss of fifteen pounds and enthusiastically threw herself into a healthy eating plan and exercise regimen.

At the end of the competition, Heather was devastated and felt as though she failed:  She only lost 10 pounds.  Heather was so caught up in the number on the scale that she lost sight of all that she had achieved over the course of the two month challenge.

Unfortunately, weight loss challenges often fall short if they aren’t planned or managed properly.  Here are three mistakes many of them make:

1. Bad Ways of Measuring Success: Weight is only one indicator of health.  As in Heather’s case, focusing on weight can be discouranging and disappointing.  Many times, what shows up on the scale can be highly misleading.  As a result, it is important to utilize several methods of assessing an individual’s progress.  Here are some to consider:

• BMI: A 5′-10″ person who weighs 175 pounds is very different than a 5′-2″ person who weighs 175 pounds.  BMI takes height into account. Calculate your BMI…
• Body Measurements: As you lose weight, you also lose inches.  Measuring how many inches are lost throughout the program helps you to understand how your body is changing.  At the beginning of a program, women should measure the circumferences of their bust, chest, waist, hips, thighs, calves, upper arm and forearm.  Men should measure the same areas, except for their bust.  Take these measurements every month to see your progress.
• Body Fat / Lean Body Mass: Exercising and doing strength training will help you to lose weight, but more importantly, it will help you to lose fat while building muscle.  Since muscle weighs more than fat, you may not see as much of a loss in weight, but you may very well lower your body fat.  Calculate your Body Fat…
• Heart Rate and Blood Pressure: Exercising can cause your resting heart rate and blood pressure to lower.  This is a sign that your heart and body are getting into better shape and that you are becoming healthier.
• Visual: Watch how your clothes start to fit and see how your body changes.  Are your clothes fitting better?  Do you feel more confident and better in what you wear?  Qualitative assessments can be just as telling as quantitative ones.

2. Lack of Education: Losing weight should be done in a healthy way.  If participants aren’t educated in how to safely and effectively lose weight, they may not see the results they wanted.  Starving yourself, extreme dieting and over-exercising, all can do more damage than good.  Bring in registered dietitians, nutritionists, wellness counselors and fitness specialists to speak to the group.  If your company won’t sponsor this or you are doing this challenge with friends outside of the office, task each group member to do some research on a wellness topic and report what they learn back to the group.

3.  Lack of Emotional Support: Weight loss requires a supportive environment.  If an individual doesn’t have the support of friends or colleagues, they may be set up for failure.  Bring in a wellness counselor who can help individuals work through these issues.  Or, start your own support group.  Have weekly meetings that focus solely on the struggles, set-backs, achievements and emotional side of the process.

I’d rather see Weight Loss Challenges be called Health Improvement Challenges.  It moves the focus away from the scale and onto a healthier mindset.

Have you had any weight loss challenges at work?  Did you partake in them?  What did you think?

Avocados are native to climates where the temperature stays warm year round.  Some say that it is the most nutritious fruit, as it contains protein, healthy fats, vitamins and minerals and a whopping dose of fiber.  Here are some health benefits that avocados provide:

1. Heart Disease: A rich source of oleic acid, a monounsaturated fat, avocados reduce the risk of heart disease by lowering cholesterol.
2. Cancer Fighter: Avocados have been used in both the prevention and treatment of prostate and breast cancers.  Scientists have determined that avocados contain a cancer fighting toxin.
3. Anti-Aging: Rich in antioxidants, avocados fight free-radicals known to age our skin.  Not only do they keep our skin healthy through ingestion, but avocados can be used topically to treat skin disorders.
4. Sexual Healing: The word ‘avocado’ comes from the Aztecian word for testicle, ahuacatl.  Apparently, the avocado was used as a sex stimulant an has been considered an aphrodisiac.
5. Weight Loss: Because avocados are high in monounsaturated fat, they have the ability to suppress appetite.  Also, avocados are high in fiber which slows digestion.  The slower your digestion, the more likely you will feel satiated between meals.  Because avocados are a nutrient rich food, providing 20 or so vitamins, minerals and phytonutrients, you are eating high quality food…making you need less.

Nutrition Facts: Per 1/2 an avocado

Selecting an Avocado: Choose avocados that are unblemished and are slightly soft.  Most supermarkets sell them under-ripe, so it is best to let them sit unrefrigerated for 2 to 4 days to ripen.

Ways to Eat Them: Although a good guacamole is always enjoyable, you can throw avocados into a salad or onto a sandwich to get your daily dose.  Be forewarned though, although avocados are very healthy, they are still very high in fat, so it is best to keep to no more than a serving a day.

Are you a fan of avocado?  Do you eat them often?  How do you like to eat them?

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Ingredients

• 1 16 oz. can of chick peas, rinsed and drained
• 1/2 yellow onion, finely chopped
• 1/4 cup of chopped black olives
• 1/4 cup of jarred roasted sweet red peppers, chopped
• 2 Tbsp. chopped garlic
• 1/2 Tbsp. olive oil
• 2 Tbsp. balsamic vinegar
• salt
• pepper

Directions

Rinse and drain chick peas thoroughly. Put them into a medium sized mixing bowl. Add the finely chopped onion, olives, roasted peppers and garlic. Mix with a spoon. Add the olive oil and balsamic vinegar. Season to taste with salt and pepper. Mix thoroughly and serve at room temperature.

• Drinking it in my water: I carry a CamelBak bottle filled with lemon water with me all day.
• Drinking it with tea and honey: It is a great cure for a sore throat.
• Chicken Piccata: My recipe is always beefed up with lemon, and has actually been called ‘infamously lemony.’
• With Olive Oil: Reminiscent of Greece, this combination on salads and fish is light, healthy and flavorful.

Although lemon is used widely in foods and recipes for flavor and seasoning, lemon can also provide a host of health benefits:

1. Detox and Beauty: Adding lemon to water, and drinking the combo throughout the day is great for your body and for your skin.  Both lemon and water are important in eliminating toxins.  Further, because lemon acts as an alkalizing agent in your body, it helps to neutralize the PH levels in your body.
2. Digestive System: Lemons can stimulate your digestive system, helping it to eliminate waste.  Specifically, drinking hot water with lemon juice can help to alleviate nausea, heartburn, constipation, hiccups,  and even, parasites.  Further, when lemon is mixed with hot water and olive oil, it may help dissolve gallstones.
3. Immune System: Lemon is high in Vitamin C, and as a result, is wonderful at strengthening the immune system.
4. Infection Fighter: Because of its antibacterial and antiviral properties, lemon can be used topically to help fight infection and increase healing.  If you can stand the sting, lemon also helps to stop bleeding.
5. Hair Maintenance: Lemon is great for removing product build up in hair.  Further, it is a natural and cheap way to create highlights.  Squeeze 1/2 lemon into wet hair and comb it through; and then sit out in the sun for an hour.  Brunettes tend to see golden or red highlights, while blonds become lighter.
6. Insect Repellent/After-Bite Soother: Lemon can be used topically and sprayed in your garden to help ward off mosquitoes and flies.  Further, if you are stung by a bee or wasp, you can use it on the bite to help relieve the pain.

To regularly reap the benefits of lemon, try adding it to your water and drink it throughout the day.  This is a much more healthful drink than sodas, or flavored waters.

Do you like lemon?  Do you use it widely?  What benefits have you found?

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• Recipes: Grilled Citrus Marinated Sea Bass

Ingredients

Marinade

• 1/2 cup (4 fl. oz.) nonfat plain yogurt
• 3 Tbsp. fresh lime juice
• 1 Tbsp. ground ginger
• 1 tsp. minced garlic
• 1/8 tsp. cayenne pepper
• 1/2 tsp. ground cumin
• 1 Tbsp. chopped fresh cilantro
• 1/2 tsp. salt

Chicken

• 2 lbs. skinless, boneless chicken breasts cubed

Stir Fried Vegetables

• 1 tsp. peanut oil
• 1 cup thinly sliced carrots
• 1 cup thinly sliced celery
• 1 cup broccoli florets
• 1 cup snow peas
• 1 cup bean sprouts
• 3/4 cup sliced water chestnuts
• 3/4 cup asparagus spears
• 1/4 cup peanuts
• 1 cup chicken stock
• 2 Tbsp. low-sodium soy sauce
• 1 1/2 Tbsp. cornstarch
• Freshly ground pepper to taste
• 1 Tbsp. chopped fresh cilantro

Directions

To prepare:
In a bowl, combine all the marinade ingredients and stir until well mixed. Place the cubed chicken into the bowl and stir the marinade with the chicken. Cover and refrigerate for 3 hours minimum.

To cook:
Preheat the oven to 350 degrees. Remove the chicken from the refrigerator 30 minutes before cooking. Bake the chicken for about 25 minutes. Set aside.

In a wok or a large, heavy skillet, heat the peanut oil and stir-fry the carrots, celery and broccoli for 3 minutes over medium heat. Stir in the snow peas, bean sprouts, water chestnuts, asparagus and peanuts and stir-fry for 2 more minutes. Stir in the chicken stock.

In a small bowl, whisk the soy sauce and cornstarch together. Pour the mixture into the vegetables, stirring constantly until thickened. Season with pepper.

Remove chicken from oven and toss into mixture. To serve, sprinkle with cilantro.

As I’ve gotten older, salad continues to be a huge part of my diet.  Is a matter of fact, most lunches and dinners consist of at least a salad appetizer, if not a salad entree. So, when people complain to me that salad is not very fulfilling, it is hard for me to understand.  When I ask them what they put in their salad, however, it becomes clear why they are unsatisfied:  Plain and simple, they are not putting enough nutrition and calories in their salad!

Look, salads are a great, healthy food that can be VERY filling and nutritious.  But, you have to stop treating salads like diet food and start treating them like meals.  Here are some great ways to ensure that your salad leaves your feeling satisfied:

1. Include Protein: Most salads are not fulfilling because they are lacking in protein.  Granted, salad by definition focuses on vegetables, but protein is crucial to making you feel fuller, longer.  Further, protein boosts your metabolism by ensuring you are maintaining muscle mass, which burns more calories than fat.  Here are some ways to get some healthy proteins into your salads:

• Chicken: Opt for white meat that is either baked or grilled.  Avoid fried chicken, chicken salad or dark meat.
  • Portion: 3 – 5 oz or an amount similar to the size of a deck of cards
• Salmon: Loaded with Omega 3s, salmon provides you with protein and healthy fats to keep you fulfilled.
  • Portion: 3 – 5 oz or an amount similar to the size of a deck of cards
• Low-Fat Cheese: When possible, opt for low-fat or fat-free cheese.  This will help to keep the saturated fats down in your meal.
  • Portion: 1/4 cup
• Nuts: Nuts give your salad an extra crunch and provide you with wonderful fiber, protein and nutrients.
  • Portion: 1/4 cup
  • Find out which nuts are healthiest…
• Beans: Beans are loaded with fiber and protein.  Both of which are really important in keeping your tummy satisfied.
  • Portion:  1/2 cup
  • Find out which beans are highest in fiber and protein…
• Note: If you are a vegetarian, combine the nuts and beans in your salad to make a complete protein.
  

2. Quality of your Vegetables: Throwing some iceberg lettuce into a bowl and calling it salad is like calling a few knock-knock  jokes comedy.  It just doesn’t make the grade.  Vegetables are obviously a key ingredient in a salad.  They provide tons of vitamins and minerals and are a great source of fiber.  Use those vegetables that provide the most nutrients for the punch.  Further, the more colorful your salad, the more vitamins and minerals you will be getting.  Here are some of the most nutrient dense vegetables:

• Baby Spinach/Dark Leafy Greens: When it comes to lettuces, aim to ditch the romaine and iceberg for more dark, leafy lettuces and greens.   Spinach, especially, is filled with nutrients that ward off heart disease, colon cancer and autoimmune diseases such as arthritis and osteoporosis.
• Tomatoes: If you didn’t know already, tomatoes are actually a fruit.  However, they are often used in salads.  Tomatoes are filled with lycopine, which helps to fight cancer.  They are also filled with Vitamins A and K, keep blood pressure low and contain free-radical fighters called antioxidants.
• Broccoli: Filled with antioxidants, high in folate, Vitamin C and beta-carotene, and a great immune system booster.
• Carrots: Carrots are filled with antioxidants and Vitamins A and C.  They are wonderful for keeping eyes healthy, and skin and hair looking their best.
• Onions: Whether or not you are an onion fan, onions are great at warding off heart disease, diabetes and osteoporosis.
• Bell Peppers: The best part of bell peppers is that they come in a rainbow of colors (there are actually purple bell peppers!) and are filled with tons of nutrients that ward off heart disease and cancer.
• Cucumbers: Cucumbers taste great in salads.  It is wonderful for hydrating the body, and helps lower blood pressure.

3. Quantity of Vegetables: It kills me when I see people go to the salad bar and put only a few vegetables in the smallest sized container and call that lunch.  No wonder they aren’t satisfied!  Truth is, it is really hard to overdo the amount of vegetables you eat.  The more the better.  Veggies are very nutritious, are high in fiber and have very little calories due to their high water content.  Further, the more veggies you include, the more likely you are going to fill up and feel satisfied.  So go for that large container and fill it to the brim!

When you dress the salad, always use olive oil and vinegar, or if you want a premade dressing, use a vinaigrette.  This will help to keep saturated fats, sugar and sodium out of the goodness of your salad.

Try these tips out and see how filling your salad feels. Do you eat salad for a main course?  Do you use these tricks?  Do you have your own tricks to make them filling and healthy?

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Sunny days really do have a tremendous impact on us. We perk up. We feel better. We feel more motivated to be out and about. It feels SO much better to basque in the sun than to hide out from the rain. Granted, too much sun exposure can potentially be harmful in regards to aging and skin cancer, but exposure to the sun also provides enormous health benefits:

1. Vitamin D: Vitamin D is the only vitamin that can be synthesized in the skin through a photosynthetic reaction triggered by exposure to UVB radiation. Vitamin D, specifically, is important for immune response, mood stability, and bone health. Vitamin D deficiencies have been directly linked to seasonal affective disorder (SAD), osteomalacia (a softening of the bones because of defective bone mineralization), and, increased premature cancer mortality.
2. Happy hormones Exposure to sunlight enhances our overall mental outlook and sense of wellbeing. The skin’s exposure to sunshine releases endorphins. Endorphins are our body’s natural anti-depressants, and as a result, a lack of sunshine can cause decreased endorphin production, resulting in depression disorders.
3. Circulation and Heart Health: Sunshine helps to increase circulation by dilating the blood vessels in the skin and enhances heart health by decreasing blood pressure, while increasing cardiac output. This facilitates the transportation of nutrients and oxygen to our cells.
4. Natural Detox: Sunshine exposure helps to increase liver function, which is responsible for filtering and removing wastes from the body. Further, as a result of increased circulation from the sun, we are able to more efficiently eliminate the waste through our blood.
5. Skin Health: Although too much exposure can increase risk of skin cancer, exposure to the sun can increase the healing of skin diseases and conditions such as eczema, skin ulcers, skin fungal infections, and acne.
6. Immune System: Sunshine increases production of both red and white blood cells, strengthening the immune system.
7. Boosted Metabolism: Sunshine can help with weight loss. This is due to the fact that it helps to boost metabolism and maintain blood sugar levels.
8. Natural Disinfectant and Antibiotic: Sunshine kills harmful viruses and bacteria, making it a natural antibiotic and disinfectant. Many disease microbes are killed by sunshine. /p>
9. Cancer Prevention: Yep, you heard me right. Turns out, that sunshine can actually help prevent some cancers (breast, ovarian and colo-rectal). This is a direct result of the synthesis of Vitamin D, which is important in warding off these types of cancers.
10. Improved Sleep Patterns: Melatonin production is enhanced by sun exposure. Melatonin is a hormone produced by the pineal gland, that encourages sleep.

So how much exposure gives you these benefits? Depending on your skin type, you probably need 5 to 30 minutes of sun exposure to the face, arms, back or legs (without sunscreen) twice every week. Since exposure to sunlight is a risk for skin cancer, you should use sunscreen after a few minutes in the sun and even in the winter and on hazy, cloudy days.

So, as you can see, if you have been missing and yearning for the sun recently, there is good reason. Where do you live? Do you get a lot of sunshine exposure? Have you witnessed these benefits?

Related Topics:

Sources:

http://www.vitamindcouncil.org/

http://www.uvfoundation.org/

http://www.sunarc.org/

Gluten is a protein found in wheat, rye, barley, and to a lesser extent oats. It is what makes bread sticky and fluffy. It is difficult to duplicate the softness without it. Wheat is the big whammy since it is very difficult to avoid. Even if you pass on the obvious choices (bread, pasta, baked goods, etc.) you still find wheat as a stabilizer in everything from salad dressings to soups to sauces. Why do so many people have trouble digesting gluten? In the grand scheme of human lives, grains are a fairly new addition. We have only been consuming them about 10,000 years and our digestive tracts may not have evolved enough to digest them properly. Additionally, our food manufacturing process has changed so much in the past 100 years that wheat flour barely resembles its original state.

How do you know if you have a gluten sensitivity? It is surprisingly easy to figure out. It does not involve needles but does require a commitment. Eliminate all gluten from your diet for a specific amount of time (anywhere from 1-2 months is reasonable). Then, reintroduce it…and go crazy! Have a bagel for breakfast and pizza at lunch. This will only help pronounce the side effects that may be persistent everyday yet hard to notice because you have lived with them your entire life.

Even if you do not think you suffer from a gluten allergy, it is worth conducting an elimination test. At the beginning of last year, I did a gluten elimination test. By 3pm on the day I reintroduced it, I was a lump on the couch. If I normally found myself on the couch at this time I would not have noticed my intolerance. But the low energy coupled with brain fog alerted me to my gluten intolerance. Do I avoid all gluten nowadays? No. But I do stick to as many whole grains as possible and buy gluten-free crackers, bread, and pasta for home. When I am out I try not to overdo it, but realize the consequences if I do. However, you can bet if I am leading a nutrition workshop or cooking class the following day I won’t touch the sticky stuff!

Fact is, even those dishes that ‘appear’ healthy on the menu, often come with hidden ingredients like butter and oils that can take a seemingly healthy dish and turn it into a calorie and fat intensive meal.

So how can you ensure your choices while eating out are healthy?  Here is a quick guide of foods you should stick with when you navigate the restaurant menu:

1. Salads: Salads can be very healthy…and they can also be devastatingly unhealthy.  Here’s how to ensure that they are the healthful meal you are looking for:

BEST:

- Salads with fruit, veggies, beans and lean protein, such as grilled chicken or fish.
- Dressings that are vinaigrette based. Always have the waiter or waitress bring the dressing on the side.  When you get the dressing, use it sparingly.

WORST:

- Salads containing cheese, sour cream, nuts, tortilla chips or strips, croutons, meats, fried chicken or fried fish.  However, if most of the salad doesn’t contain these ingredients, there is nothing wrong with asking the waiter/waitress to exclude the ingredient that isn’t so healthy.
- Cream or mayo based dressings. (E.g., Ranch, Blue Cheese, Thousand Island, French)

2. Soups: Soups can be a healthy option, but often, they are loaded with butter, oil and highly saturated creams or dairy (cheese).

BEST: Broth or stock based soups that contain fish or chicken, veggies and beans. (E.g., Manhattan Clam Chowder, Gazpacho, Minestrone, Chicken Noodle))
WORST: Those with cream, cheese or milk. (E.g., Bisques, New England Clam Chowder, Broccoli Cheese)

3. Other Appetizers: Appetizers are a great way of eating light.  You can order two appetizers (such as a salad and a protein based appetizer) to keep your portion under control, and get a couple of things you like.  That said, a lot of appetizers are fried or greasy, so beware.

BEST:

- Vegetable based appetizers (E.g., salads, grilled vegetables, veggie spr