Real Food Daily

Easy Homemade Granola

2012-01-24T18:30:00.002-05:00

If you’re looking for a great granola without all of the sugar and added preservatives—make your own! This quick and easy recipe is full of nutritious ingredients without all the extra junk! Best of all, granola is easy to modify. There really aren’t any hard and fast rules, so feel free be creative and swap out some of the ingredients!

Ingredients:

6 cups old-fashioned oats (not quick oats)

2 t ground cinnamon

4 cups shredded or flaked coconut (flaked coconut lends a “meatier” texture)

2 cups chopped almonds, pecans or walnuts

1 cup sunflower seeds or pumpkin seeds

1 cup organic coconut oil

1 cup raw honey

1 T vanilla extract

1 cup raisins (or any mixture of dry fruit)

In a large bowl, mix together oats, cinnamon, coconut, along with the nuts and seeds.
Heat coconut oil and honey in a small saucepan over medium heat until just melted but not hot. Remove from heat and add vanilla.
Stir honey mixture into oat mixture. Pour into two large baking dishes and bake at 325 for 35-40 minutes or until oats are golden brown. Stir occasionally while cooking for even browning (keep an eye on them after 30 minutes because it can burn quickly). Remove from oven, and cool.
Add raisins or dried fruit. Store in an airtight container. If you’d like to extend the life of the granola beyond a few weeks, store in the fridge.

Healthy Hamburger?

2012-01-18T20:44:00.000-05:00

“Most people think you can’t have a healthy beef burger, but you can,” says John La Puma, MD, classically trained chef and author of ChefMD’s Big Book of Culinary Medicine.

However, traditional burgers have their pitfalls. First of all, never use conventional frozen patties because they contain the same mixture of low-grade meat, fat trimmings, and chemical additives in fast food burgers. Ground beef in regular supermarkets may be produced the same way and most likely come from factory farms that give cows hormones and antibiotics.

Geez, well how do you find the best burger meat? Good question! In descending order, these are your best choices:

Grass-fed; compared to corn-fed, it’s higher in protein, omega-3 fatty acids, conjugated linoleic acid, beta-carotene, and vitamins A and E. It’s also lower in cholesterol and saturated fat.
100% organic (grass-fed or not) don’t contain added hormones or antibiotics).
Local (raised without hormones or antibiotics)

Lean meats take a bit of extra care to cook because you’ll want to avoid overcooking which will cause dryness. Here are some cooking tips:

To avoid meat becoming too dry, you’ll want to literally stand there and watch your burgers on the grill! A burger that is just right can easily cross the line to dry city in a matter of seconds!
For additional moisture, after cooking, garnish your burgers with organic cheese, avocado, lettuce and tomato.
To prevent lean burgers from becoming tough, be gentle when making patties and resist the urge to over-handle.
To avoid steaming rather than grilling, be sure your grill, or pan, is hot before you put the burger on.

Healthy “Real” Hamburgers

Serves 4. Preparation time: 10 minutes. Cooking time: 10 minutes

2 tsp olive oil

2 garlic cloves, peeled

½ tsp each salt and freshly ground pepper

1 tsp dried oregano (Mexican preferred), crushed

1 lb well-trimmed grass-fed (preferably organic) beef chuck steak, ground

4 whole-wheat hamburger buns split

½ ripe avocado, peeled, seeded and cut into 8 slices

4 organic romaine lettuce leaves

4 slices organic tomato

Optional garnishes: salsa, spicy brown mustard, ketchup (without high fructose corn syrup), jardinière (Italian relish of pickled vegetables), or pepperoncini peppers

Oil a grill or grill pan with the olive oil. Coarsely chop the garlic on a chopping board. Sprinkle the salt over the garlic; use the side of the knife to “cream” the garlic into a paste. Sprinkle on the pepper and oregano and mash them into a paste. Combine the mixture with the ground chuck, mixing lightly, and form it into four ½-inch-thick patties.
Place the burgers on the grill or grill pan over medium-high heat. Grill covered for 5 minutes. Turn the patties; continue grilling, covered, 3-4 minutes for medium doneness. To lightly toast the bunds, place them on the grill, cut sides down, during the last minute of cooking. Serve patties in buns with avocado slices, lettuce, tomato, and optional garnishes of your choice.
For big appetites, you can put two patties on one bun.

Per Serving: 326 Cal; 26 G Prot, 13 G Total Fat (3.5 G Sat Fat); 25 G Carb, 52 MG Chol, 523 MG Sod, 5 G Fiber, 4 G Sugars

Reduced-Carb Options:

Replace one-half of the bun with a slice of toasted, sprouted whole-grain bread and the other half with a romaine lettuce leaf. Or, for a bread-free version, wrap the burger in a big lettuce leaf.

For us gluten-free folks--Udi’s makes a pretty good GF burger bun.

Recipe from the book ChefMD’s Big Book of Culinary Medicine by John La Puma, MD, and Rebecca Powell Marx.

As always, bon appetite!!

Don’t Diet!

2012-01-17T23:38:00.000-05:00

By now we all know (or should I say I hope we all know) that eating an extreme diet or severely restricting food choices is perhaps one of the biggest mistakes we can make if we’re trying to lose weight (and keep it off)! Although you can initially lose weight on almost any diet, the minute you go off the diet, all the weight comes back—and more! This makes long-term weight loss nearly impossible and leads to discouragement and frustration. The best way to lose weight is to adopt healthy new habits and not think of these new changes as a “diet”, but rather as a new way of eating. Start slowly by working on these basic issues:

Avoid fast food, processed foods, and junk foods like the plague! Replace these empty calories with real food.
Eat smaller portions (this is easier to do when you’re eating real food because it is more satisfying).
Eat more vegetables, fruits, nuts, and seeds
Eat more lean protein; it will help you feel full longer
Increase consumption of “good” fats such as omega-3’s while avoiding “bad” fats such as trans fats and polyunsaturated fats

Dieting doesn’t work because by definition it is restrictive. By focusing on what you can’t have, it sets you up for defeat. Instead, focus on adding more of what you can have and get back to basics by enjoying fresh, seasonal foods and cooking at home more often.

Mess O’ Greens Slow Cooked

2012-01-02T22:04:00.001-05:00

If you’ve spent any time in the South, then you know what a “mess o’ greens” is! Best of all, these cruciferous veggies are a concentrated source of good health. Collards, kale, and mustard greens provide a plentitude of nutrients. They provide nutritional support for detox, and are antioxidant and anti-inflammatory. The array of antioxidant phytonutrients is quite amazing—well over 45 and counting.

A few tips to get started:

· Always choose greens that are bright and crisp, with no yellow or brown spots and no discolored edges or small holes. Colors should be vibrant; yellow leaves mean they’re long past fresh, and have lost much of their nutritive value.

· Store for no more than a few days. Keep them in the coldest part of the fridge in a zip-lock bag with the air squeezed out.

Recipe:
2 cups organic chicken broth
4 bunches fresh greens (collard, kale, mustard), stems removed and coarsely chopped
6 whole garlic cloves, peeled
4 green onions cut into ½ inch pieces
1 smoked ham hock or smoked turkey drumstick
½ teaspoon coarsely ground black pepper
Salt to taste

1. In a large heavy pot, bring broth to a boil. Add remaining ingredients, return to a boil. Reduce heat to low, and barely simmer for about 1 ½ hours, stirring occasionally.

2. Remove ham hock or drumstick; shred the meat, discarding all skin, fat and bones, and return meat to pot. Crush garlic cloves with a fork and give the whole pot a good stir.

Enjoy!

Wheat Belly; Lose The Wheat, Lose The Weight!

2012-01-02T14:00:00.000-05:00

I don’t know if it’s just me, but I find the rise in obesity among both adults and children in the U.S. very perplexing. After reading Dr. Davis’s book Wheat Belly, I was shocked to discover that the wheat we eat today is not the same wheat that our great-grandparents consumed. In Wheat Belly, Dr. Davis exposes the truth about modern-day wheat. Modern wheat causes blood sugar to spike more rapidly than eating pure table sugar (white sugar) and has addictive properties that cause us to ride a roller coaster of hunger, overeating and fatigue! In most grocery stores, entire aisles are devoted to bread in all its forms. As if that weren’t enough, there are yet more aisles full of cakes, cupcakes, cookies, pies, tarts, sweet rolls, bagels, croissants, brownies, cereals, and other sweet baked goods.

And if you look at processed foods of all kinds, you’ll find wheat. And don’t even get me started on all the wheat lurking around in fast food and restaurant fare—wheat is everywhere! Wheat is the primary grain used in U.S. grain products; approximately three-quarters of all U.S. grain products are made from wheat flour.

Dr. Davis explains that modern wheat is approximately 70% carbohydrate by weight. The carbohydrate in the form of a starch is called Amylopectin A. Amylopectin A is the most digestible form and is found in wheat. Because it is the most digestible, it is the form that most enthusiastically increases blood sugar. This explains why (gram for gram) wheat increases blood sugar to a greater degree than other carbohydrates such as lima beans or potato chips. The Amylopectin A of wheat products might be regarded as a super-carbohydrate, a form of highly digestible carbohydrate that is more efficiently converted to blood sugar than nearly all the other carbohydrate foods, simple or complex.

What about whole grains? Isn’t whole grain bread better? Not according to Dr. Davis. The degree of processing, from a blood sugar standpoint, makes little difference: Wheat is wheat, with various forms of processing or lack of processing, simple or complex, high-fiber or low-fiber, all generating similar high blood sugars. Just as “boys will be boys,” Amylopectin A will be Amylopectin A. In healthy, slender volunteers, two medium-sized slices of whole wheat bread increase blood sugar by 30 mg/dl (from 93 to 123 mg/dl), no different from white bread. In people with diabetes, both white and whole grain bread increase blood sugar 70 to 120 mg/dl over starting levels.

Dr. Davis devotes a significant part of this compelling book detailing many of the health problems associated with modern wheat consumption. He also describes his clinical experience in helping many of his patients kick their wheat habit and restore not only their health, but effortlessly return to their ideal weight. He describes the increase in celiac disease over the past 50 years. While the most severe form of celiac is easier to diagnose, there are milder forms that manifest themselves as anything from mysterious rashes that come and go to diarrhea and other GI disturbances to arthritic aches and pains.

I agree wholeheartedly with Dr. Davis that the fat phobia of the past forty years turned people away from eating real food such as eggs, organic meats and full-fat dairy products, nuts, seeds, and healthy oils such as olive oil. But here’s the kicker, saturated fat was never the problem. Carbohydrates in combination with saturated fat cause measures of LDL particles to skyrocket. The problem has always been carbohydrates—not saturated fat. In fact, new studies have exonerated saturated fat as an underlying contributor to heart attack and stroke risk.

Part three of the book is devoted to saying goodbye to wheat and creating a healthy and delicious new lifestyle by identifying and eliminating wheat in all forms. There are many tasty recipes included as well!

This book, in my opinion, is one of the most important to have in your library (and your kitchen) if you’re serious about taking charge of your health. Trust me, it’s worth it!

References:

2011 by William Davis, M.D., Wheat Belly, Rodale

http://www.webmd.com/diet/features/obesity-epidemic-astronomical

How to Have a Healthier Thanksgiving!

2011-11-12T11:24:00.000-05:00

With Thanksgiving Day right around the corner, you may have begun considering how you’re going to maintain a sense of self-control while surrounded by all that delicious food! As we all know, the day is famous for its indulgences; overeating and then lounging lazily for the rest of the day watching football, napping, and spending time with family and friends.

For highly health conscious individuals, this holiday can prove to be a bit challenging. Well don’t worry, relax. I mean honestly, a once-per-year day of overeating most likely isn’t going to sabotage your diet plans. They key is to avoid destructive eating behaviors throughout the holiday season to avoid gaining unwanted pounds that will end up on your list of New Year’s resolutions!

The good news is that there are some simple changes you can make to your Thanksgiving plans this year that will save you some calories (without sacrificing taste) and add some fun to your holiday.

1. Fit it all on one plate. Prevent over-stuffing yourself by fitting your Thanksgiving feast all on one plate (This works best if you don't use an oversized plate filled to the brim). Sample small portions and avoid going back for seconds. If you're tempted to return for more, give yourself 20 minutes (about how long it takes to feel full) first.

2. Eat slowly. Thanksgiving foods are likely to be richer and more filling than your everyday fare, so eat slowly and savor every bite.

3. Enjoy the company of family and friends. Socialize during your meal and festivities. You can't eat and talk at the same time -- so the more conversation you enjoy, the less you’ll eat.

4. Get moving. Sign up for a local Turkey Trot 5K or 10K and spend your Thanksgiving morning getting some exercise. Not only will you burn some calories, but you'll also enjoy some holiday fun!

5. Make your own cranberry sauce rather than the jellied stuff and save 120 calories.

Cranberries (boiled in sugar) (1/2 cup): 100 calories, <1g fat
Jellied cranberry sauce (1/2 cup): 220 calories, <1g fat

6. Choose pumpkin pie over the pecan pie for dessert and decrease your caloric intake by 160 calories.

Pumpkin pie (1/8 pie): 340 calories, 15g fat
Pecan pie (1/8 pie): 500 calories, 25g fat

Enjoy your holiday and, as always, Bon Appetit!

Essential Fatty Acids Really Are Essential

2011-11-06T13:26:00.002-05:00

Fat. For so many diet conscious individuals, it's the ultimate dirty word! Yet, despite its bad reputation, the body needs the right fats; especially essential fatty acids to function properly. Fats from animal and vegetable sources provide a concentrated source of energy in the diet and they also provide the building blocks for cell membranes. One of the reasons that you’re always hungry on fat-free diets is that fats as part of a meal allow you to go longer without feeling hungry. IN addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are also needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes. Essential fatty acids (EFAs) are polyunsaturated fats that are considered essential because your body can’t make them. What this means is that you must get then from the foods you eat.

Striving to consume more omega-3s can bring you closer to the ratio our ancestors ate. One way to accomplish this is with a fish oil supplement. There are many delicious foods that offer omega-3. The list below is a nice mix of plant and animal fats.

Flaxseed oil and flaxseeds, walnuts, soybeans, winter squash, Brussels sprouts, scallops, salmon, rainbow trout, crab (Dungeness), and tuna.

Grilled Salmon with Ginger and Sesame

2011-07-18T22:19:00.003-04:00

I think this recipe is definitely one of my new favorites! The ginger adds a very unique dimension to the salmon that turned out to be quite delicious. Use more or less ginger depending on your preference. Personally, I love ginger, so I loaded up! I’ll probably add even more next time I make it.:-) Not only is this recipe very easy to make, it's really fun to show off when you’re having dinner guests!

While I usually prefer wild salmon, most wild caught is sockeye; which doesn’t work well with this recipe. I’ve found that the next best thing to wild is responsibly farmed salmon. While responsibly farmed salmon is not always as easy to find (depending on where you live), it is well worth the effort if you can locate a supplier in your area. If you have a Whole Foods within driving distance, even better! I recently made the very pleasant discovery that Whole Foods carries only responsibly farmed seafood.

Not only does Whole Foods prohibit preservatives such as sodium bisulfite, sodium tri-polyphosphate, and sodium metabisulfite in their seafood, they go above and beyond that. While there are a growing number of seafood standards out there, none are as strict as Whole Foods. They cover all the bases; from synthetic chemical use, feed, environmental contaminants, water quality, and pollution prevention, predator control and traceability. And this is just a subset of what their standards cover.

“There is no doubt that Whole Foods Market’s aquaculture standards are the strongest among all grocers. Producers who want to supply farmed salmon to Whole Foods Market must be dedicated to moving the salmon industry in the right direction. We are proud to be a part of that move.”
–Johan Andressen, Villa Organic, Norway

Ingredients:

4 Salmon Fillets (6-8 oz. w/skin on)
Pickled Ginger (available in the Asian section of most grocery stores)
2 T Dijon mustard
3 T Brown Sugar or Succant
2 T Soy Sauce
1 t Sesame Oil
3 T Olive Oil
Salt and Pepper to taste

In a medium bowl, combine the mustard, sugar, soy sauce, sesame oil, and olive oil along with a dash of fresh ground pepper. Set aside a small amount of the marinade to brush on top of the salmon before grilling. Also, remember to soak your skewers for at least 20 minutes to avoid burning. I forgot this step and as you’ll see, my skewers burned to a crisp!

Pour marinade over salmon and completely coat.

Turn skin side up and use a soft spatula to work the marinade underneath the filet. Allow to marinade at least 20-30 minutes.

Discard marinade and arrange salmon fillets skin side down and use a sharp knife to make slits crosswise in the flesh. Be careful not to cut through the skin.

Stuff each slit with as much ginger as you like.

Thread each fillet lengthwise to keep the ginger from falling out. One skewer is fine for a smaller fillet (this one was pretty big so I used two).

Brush remaining marinade on and sprinkle with salt and pepper.

Lightly oil grill grates to prevent ginger from sticking and heat to med/high. Allow the fillets to rest while you’re waiting for the grill to get hot.

Place fillets on the grill skin side down (the skin will fall off when you turn them over).

Cook for about 3 minutes on each side. Keep in mind that the cook time will largely depend upon the heat of your grill.

Remove skewers and serve with a fresh salad or the side of your choice.

As always, take care and bon appetit!

Caesar Salad with Homemade Dressing

2011-07-17T23:38:00.003-04:00

As far as I’m concerned, there’s nothing quite like a Caesar salad to make a meal complete! Nothing beats a Caesar salad with fresh romaine (not bagged), homemade dressing, freshly shredded parmesan cheese, and a few anchovies. The few extra steps it takes to cut and wash your own Romaine lettuce and make your own dressing are well worth the effort. Homemade salad dressing beats bottled salad dressing any day of the week and the health benefits are well worth the extra bit of effort. Homemade trumps because bottled dressings are almost always made with cheap, low-quality oils that have been stripped of their nutrients and rendered rancid by high-temperature processing. In addition, bottled dressings typically include stabilizers, preservatives, MSG, and refined sweeteners. The extra-virgin olive oil in this recipe is rich in omega-3 fatty acids and supplies vitamin E along with a host of wonderful antioxidants.

Crisp romaine lettuce is highly nutritious and, believe it or not, is 17% protein with 7.7 grams per head! In addition, one head of romaine lettuce contains 44% RDA of Omega-3 essential fats and has more vitamin C than an orange.

Choose bright crisp heads of romaine lettuce; avoid bunches that have rust, holes or that are limp, wilted or yellowing. It is common to find romaine that has slight browning along the very edges of the outer leaves—this is okay as long as the rest of the head looks fresh and green. Just be sure to trim the brown edges off the outer leaves.

Romaine is highly perishable; I usually store it in the fridge in a Ziploc bag. Romaine will keep for up to five days if kept dry; if wet, it likely only last a couple days.

Whenever possible, choose organic romaine because conventionally grown lettuce is often high in pesticide residue.

You’ll notice that there aren’t any croutons on this salad. The reason for this is that I’m gluten intolerant. Please feel free to add croutons for a more authentic Caesar experience!

The salad dressing recipe is from Sally Fallon’s “Nourishing Traditions” Cookbook. I hope you enjoy this as much as I did!

Caesar Dressing:

1 t Dijon mustard

1 T raw wine vinegar

1 T fresh lemon juice

1 T finely grated Parmesan cheese (plus more for garnish)

½ cup extra virgin olive oil

1 egg yolk

2 anchovy filets

1 garlic clove, peeled and mashed

Salad:

1 large head Romaine lettuce

4-6 anchovy filets

Cut off edges

Cut lettuce at approximately 1” intervals

Rinse well and be sure to inspect for any stowaway insects.

Dry lettuce completely with paper towels.

In the meantime combine all ingredients in a blender.

Store in an airtight jar for up to seven days.

Serve as a side salad, or feel free to beef it up and serve it as your main course.

Take care and, as always, bon appetit!

Grilled Strawberries

2011-07-15T23:32:00.004-04:00

Summer fruit is one of the many reasons that I look forward to this season and every since I was a kid, strawberries have been one of my favorite summer fruits. Growing up in Southern California, I was lucky enough to have access to some of the best strawberries. Let’s face it, there’s not much about strawberries not to love! This recipe is super easy and I had a lot of fun making it.

While we all know that strawberries are delicious, they are also a nutritional powerhouse. First cultivated in ancient Rome, strawberries are now the most popular berry fruit in the world! Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a naturally low-calorie food. In fact, they are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. One cup of strawberries contains over 13% of the RDA of dietary ﬁber, yet has only 43 calories. The dietary ﬁber in strawberries helps to regulate digestion and curbs overeating. Thanks to the vitamin C, folate, and ﬂavonoids, strawberries are a delicious defense against potentially cancerous cells. If that weren’t enough, one cup of strawberries contains an incredible 136% of the RDA of vitamin C!

A few tips:
Be sure to soak your skewers in water for at least 20 minutes to avoid burning. If strawberries are straight from the fridge, set out on the counter and allow them to arrive at room temperature before preparing. Also, be sure to clean your grill grates well before making these. If you don't, the strawberries will end up tasting like whatever you grilled last (like a steak). I learned this the hard way!

Recipe:

1 lb. Strawberries (preferably organic)

1T Balsamic Vinegar (more if needed)

1 pinch (less that ¼ t Himalayan Sea Salt)

Succant (dried cane sugar), or any organic sugar you’d like. Use as much as you need to completely coat the berries.

First, preheat grill to Med/High. Wash and dry strawberries then cut the tops off.

Add Balsamic and sprinkle with salt

(start with 1T Balsamic and add more as needed to completely coat berries)

Use a large soft spatula to gently toss the strawberries. Be sure to cover every nook and cranny.

Roll individually in sugar

Thread skewers.
Grill for about 1-2 minutes on each side. Stay close to the grill so you can keep an eye on them; the cook time will depend largely on the heat of your grill and the size of the strawberries.

Remove promptly and serve immediately.

These are great right off the grill; not so great the next day..:)

I hope you enjoy these as much as I did!

Take care and, as always, bon appetit!

The Truth About Salt

2011-07-10T18:59:00.003-04:00

Salt is essential for the survival of all living creatures, including us humans! The bad news is that commonly used table salt is highly refined which makes it extremely unhealthy and toxic. The table salt and cooking salt found in most homes, restaurants, and all processed foods, is empty of any nutritional value. It is lacking in the precious trace minerals that make salt good for us. After processing, salt is basically sodium chloride which is an unnatural chemical. Commonly sold table salt is composed of 97.5% sodium chloride and 2.5% other chemicals like iodine and sugar. Table salt is also dried at more than 1,200° Fahrenheit; the excessive heat destroys many of the natural chemical structures that occur naturally in salt. In order for our body to metabolize this chemical table salt, it must waste tremendous amounts of energy to try to keep the body at an optimum fluid balance. This creates an unnecessary burdening of the elimination systems in the body. When we ingest this type of salt, our body cannot dispose of it in a natural, healthy way. This can lead to inflammation of the tissues, water retention and high blood pressure over time. Studies show that for each gram of table salt that your system cannot process, your body will use over twenty times the amount of cellular water to neutralize the sodium chloride in chemically-treated salt. Over-consumption of table salt causes many untold health problems.

What our body really needs is natural pure salt! Natural salt is needed to regulate the water content in our body. This is the reason that I always use Celtic Sea Salt or Himalayan Salt in my recipes.

But what about high blood pressure? Yes, it is true that salt causes high blood pressure. However, it is the toxic table salt that is the culprit—not natural salts like Celtic and Himalayan.

Celtic Sea Salt is the naturally moist salt harvested from the Atlantic seawater off the coast of Brittany, France. This type of salt is harvested using the Celtic method of wooden rakes allowing no metal to touch the salt. It is naturally air and sun-dried in clay ponds and gathered with wooden tools to preserve its living enzymes. Because it is unrefined, it contains all of the 84 beneficial live elements found in sea water, with no chemical and preservatives nor any other additives. Among the live minerals and trace elements found in Celtic sea salt are iodine, iron, calcium, magnesium, manganese, potassium and zinc. The 84 trace minerals provide the necessary nutrients and protect the body from the harshness of sodium chloride that we consume from commercial salt. The appropriate magnesium content ensures that unused sodium is quickly and completely eliminated from the body through the kidneys to prevent harm. Celtic sea salt has tremendous healing virtues that have the exact opposite effects of refined salt. It helps to balance out and nourish our body with minerals that our body lacks. Celtic sea salt has been shown to actually normalize blood pressure.

Next up is Himalayan Salt! Himalayan salt is far superior to traditional iodized salt. Himalayan salt is a pure form of salt, untouched by many of the toxins and pollutants that pervade other forms of salt. Himalayan salt contains the same 84 natural minerals and elements found in the human body. There are many health benefits of Himalayan salt. First, it helps control the water levels within the body, regulating them for proper functioning. It also promotes increased absorption capacities of food within the intestinal tract. Choosing to use Himalayan Salt as an alternative can have a big impact on your total health and well-being.

Both Celtic Sea Salt and Himalayan Salt are available in most health food stores. Some larger grocery chains are starting to carry Celtic Salt, but if you can’t find it in your area, there are several online retailers that carry both salts.

If you’re accustomed to using table salt, you’ll notice the difference in taste immediately. Both salts are rich in flavor and you’ll only need to use a fraction in your recipes. Typically I use about half the amount of salt that most recipes call for because a little goes a long way!

Take care and, as always, Bon Appetit!

Grilled Steak Kabobs with Mango

2011-07-05T22:27:00.004-04:00

I’ve recently acquired an obsession with Mangoes. I mean, seriously, I can’t get enough of them! I’ve tried them in several recipes and then it crossed my mind that they’d probably be super yummy served warm. Hmmm…this curiosity inspired me to try adding them to a grilled recipe. I wasn’t sure how they’d turn out, so I’m very pleased to say they turned out great! The medley of red peppers, red onions, mangoes, and top sirloin turned out to be quite a treat.

As if being delicious weren’t enough, this tasty fruit has lots of health benefits too! Mangoes are very beneficial for the tummy because its enzymes help aid in digestion. Mangos are also high in soluble dietary fiber which helps to lower serum cholesterol levels.

If at all possible, choose grass fed beef if the option is available to you. Why? Grass-fed is more nutritious and tasty! Also, switching from grain-fed to grass-fed meat is simply returning to a diet that is most in harmony with our physiology. One of the major benefits of raising animals on pasture is that their products are healthier for you. The old saying “you are what you eat” is true for animals as well! Every cell and system of the human body functions better when we eat products from animals raised on grass. Grass-fed beef is naturally leaner than grain-fed beef and is rich in Omega 3 fatty acids. In addition, grass-fed beef is loaded with natural minerals and vitamins. Beef, in its natural grass-fed state, is a health food of the highest order. If you’re not convinced, that’s okay. Try this; purchase both and do a side-by-side comparison. If this doesn’t win you over, please let me know!

Ingredients:

1 lb. Top Sirloin (the lb. is not an exact measurement; I probably used about ¾ of a lb.)

1 Ripe Mango

1 Small Red Pepper

1 Small Red Onion

2 T Olive Oil

1 T Soy Sauce

1 T Dijon Mustard

1 T Balsamic Vinegar

2 T Red Wine

1 t Celtic Sea Salt or Himalayan Pink Salt

¼ Fresh Ground Pepper

Combine the last seven ingredients into a large bowl (this will be your marinade and glaze). Mix well and set aside enough of the marinade to brush kabobs.

Cut the steak into 1” cubes and place in the bowl and marinate for at least 30 minutes.

Peel and cut mango into 1” cubes (they won’t be perfect—that’s okay)

Core red pepper and cut into 1” squares

Cut onion into 1” squarish chunks and keep the layers intact

Thread the skewers

Brush on marinade and sprinkle with fresh pepper. In the meantime, heat the grill to med/high and allow the kabobs to rest while you're waiting for the grill to get hot.

Grill kabobs for 2-3 minutes on each side if you'd prefer medium rare (shorten or lengthen the cook time to suit your taste). Keep in mind that the cook time will largely depend on the heat of your grill.

Serve with a fresh salad or the side of your choice

As always, bon appetit!

Mango Salsa

2011-07-03T20:59:00.006-04:00

I absolutely love Mangoes! They are so delicious and easy to work into recipes. This salsa is very easy to make and can be used as a relish for seafood dishes or served as a side dish.

As if being delicious weren’t enough, this tasty fruit has lots of health benefits too! Mangoes are very beneficial for the tummy because its enzymes help aid in digestion. Mangos are also high in soluble dietary fiber which helps to lower serum cholesterol levels. Some of the many health benefits of cucumbers include their high water content (about 95%), their fiber-rich skin and their levels of potassium and manganese, which help regulate blood pressure and help promote nutrient functions. The silica in cucumber is an essential component of healthy connective tissue, which includes muscles, tendons, ligaments, cartilage, and bone. Jalapeno peppers aid in weight loss; these peppers contain a chemical known as capsaicin. Capsaicin aids in weight loss by helping your body burn calories and fat. So embrace that hot feeling! Lime has an irresistible scent which waters the mouth and the compounds found in this fruit stimulate the digestive system and increase secretion of digestive juices.

Ingredients:
1 Ripe Mango
½ Cup peeled and diced cucumber (approximately 1 small or ¾ med. cucumber)
¼ Cup red onion diced (about ½ of a small red onion)
2 T + 1t Fresh squeezed lime juice
1/3 Cup finely chopped cilantro
1 small jalapeno pepper (yields about 1 heaping tablespoon)
½ t organic cane sugar
¼ t Himalayan pink sea salt or Celtic sea salt

Combine all ingredients and gently stir with a spatula. Avoid using a spoon or fork to stir the ingredients because this can mush the mangos. If possible, make the salsa a few hours in advance and allow it set in the fridge for a few hours, this will allow the flavor to develop nicely.

Tips:

If you can’t find ripe mangos at the grocery store, simply ripen them on your countertop. Don’t allow them to become overripe because they will be too mushy and difficult to handle. I recommend purchasing two because, as I’ve learned, you’ll probably want to nibble on the mango as you’re slicing it…just sayin. This also leaves you room for error if you end up with too many oddly shaped chunks.

The recipe itself is super easy. The most time consuming task is chopping the cilantro, because you’ll want to carefully remove all the stems and discard any nasty looking leaves. The Whole Foods market I frequent usually has chopped cilantro leaves on the salad bar. If your local grocery store has this option it is a huge time saver! If not, it is still well worth the effort to chop your own cilantro.

Also, keep in mind that the measurements for the cucumber, red onion, jalapeno, and cilantro need not be exact. I usually end up with a heaping measurement of all of the above. After you make it once, you’ll have a better feel for which ingredients you’d like more (or less) of.

Easy Greek Salad Dressing

2011-06-29T22:42:00.005-04:00

This salad dressing is super quick and easy to make! Best of all, homemade salad dressing beats bottled dressing any day of the week! The health benefits of homemade dressing are well worth the little effort it takes to make. The reason that homemade trumps is because bottled dressings are almost always made with cheap, low-quality oils that have been stripped of their nutrients and rendered rancid by high-temperature processing. In addition, bottled dressings typically include stabilizers, preservatives, MSG, and refined sweeteners. Homemade dressings on the other hand are much healthier if made with extra-virgin olive oil. Olive oil is rich in omega-3 fatty acids and supplies vitamin E along with a host of wonderful antioxidants. Studies prove that olive oil provides numerous health benefits. If the oil has been processed correctly, it will still contain its original content of antioxidants, which protect the oil's fatty acids form rancidity. Along with olive oil, I always add a tablespoon of flax oil to my salad dressings; unrefined flax seed oil is one of the best vegetable sources of omega-3 fatty acids. If you can get your hands on Barlean’s Organic Flaxseed oil, it is considered one of the best in terms of quality, purity and health benefits. Homemade salad dressing is very easy to make and with a little practice, you can learn to make your own dressing without measuring.

Recipe:
¾ cup extra virgin olive oil (preferably organic)
1 T organic expeller pressed flax oil
1 t Dijon mustard (smooth or grainy)
2 T raw Apple Cider Vinegar
1 T Fresh squeezed lemon juice
2 garlic cloves (pressed)
½ t basil
½ t oregano
¼ t sea salt
¼ t fresh ground pepper
2 heaping T Feta Cheese

You can make this dressing in a matter of minutes! Simply measure out all your ingredients and place them directly into a glass jar with a very tight lid. Shake the jar vigorously and refrigerate overnight to allow the spices to soften and the flavor to develop.

Take care and, as always, bon appétit!

Homemade Kimchi

2011-06-28T10:49:00.005-04:00

This year, I’ve embarked on a journey to restore my digestive health. Along the way, I’ve learned about the important role that fermented foods play in healthy digestion and this has turned out to be an important key in my healing. In fact, the results have been nothing short of miraculous! I’ve started making more of my own fermented foods and lacto fermented beverages and I must admit that Kimchi is one of my favorites.

Kimchi (Korean Sauerkraut) is undoubtedly one of the healthiest foods you can consume. Kimchi shot to fame after recently being named one of the top five healthiest foods in the world! There are hundreds of varieties of Kimchi. but the most common varieties are made with Napa cabbage as the base along with green onions, garlic, carrots, and ginger. The definition of fermentation is “breaking down into simpler components.” Fermentation makes foods easier to digest and the nutrients easier to assimilate. In essence, much of the work of digestion is done for you in advance. The process of fermentation also imparts probiotics. What are probiotics? They are good bacteria that aid in digestion and elimination. The active cultures that pre-digest the food as part of the fermentation process also generate nutrients. Additionally, you’re getting powerful antioxidants from the garlic, ginger and onions. There are a host of wonderful live enzymes kept intact by the fermentation process. Best of all, Kimchi promotes intestinal health by feeding the lacto-bacteria and bifida-bacteria that live in your intestines (these are the friendly bacteria.)

Most homemade Kimchi recipes are very spicy…a bit too spicy for me. After experimenting, I came up with this recipe which is very mild (I used a sweet red pepper instead of a chili pepper) If you’d like a bit of spice, feel free to add ½ teaspoon dried chili flakes. Or, if you'd like a truly authentic experience, get your hands on a few Korean chili peppers!

Ingredients:
1 head Napa cabbage, cored and shredded
1 bunch green onions, chopped
1 cup of carrots, grated (about 4-5 carrots)
1 sweet red pepper
1 T freshly grated ginger
5 cloves garlic, peeled and minced
1 T celtic sea salt
¼ cup whey (if you’d like to learn how to make whey, please see my “How to Make Whey” post)

Place all the ingredients in a large wide-mouthed mason jar and add the cabbage a handful at a time. Massage mixture with your hand to release the juices and combine well.

Pound with a wooden spoon to release juices.

After combining all the cabbage, pack the mixture down firmly with your fist.

Cover tightly and leave at room temperature overnight (or at least 8 hours).

In the morning, you’ll notice that a lot more of the juices have been released. Now you’ll want to transfer into a smaller jar and leave at least one inch of headroom because the Kimchi will expand as it ferments.

Leave on the countertop for 5-7 days before transferring to the fridge. At day one or two, you’ll know the fermentation process is underway when you start to see small bubbles throughout the mixture. Also, you may hear a slight gurgling sound; this is the oxygen being pushed out. These are signs that nature is busy working!

As always, Bon Appétit!

Grilled Chicken Kabobs with Teriyaki and Pineapple

2011-06-26T16:39:00.005-04:00

These kabobs are not only delicious, they are super easy to make! Also, the addition of pineapple, red onions, and grape tomatoes give them a nice balance. If you can, choose organic chicken instead of conventional. Organic chicken not only tastes better, it is more nutritious and high in omega 3 fatty acids. So, look for certified organic, free-range poultry and you’ll be treated to a healthier and better tasting bird! If you’re not in the mood to cut a fresh pineapple, most grocery stores carry fresh pre-cut.

Ingredients:
2 T olive oil
2 T soy sauce
1 T fresh lemon juice
1 T apple cider vinegar
1 t salt
¼ t fresh ground black pepper
2 skinless, boneless chicken breast halves cut into 1 inch cubes
8 Pineapple chunks (1” squares)
8 Grape Tomatoes
Teriyaki sauce (a high quality organic sauce will produce the best flavor)

Yields 4 Kabobs

Directions:

In a medium bowl, stir together the olive oil, soy sauce, lemon juice, vinegar, salt and pepper.

This will be your marinate.

Rinse the chicken and pat dry with paper towels. Cut into 1" cubes. Place chicken cubes into the bowl and be sure to thoroughly coat with the marinade. Cover and let rest for 30 minutes. In the meantime, soak the wooden or bamboo skewers for at least 20 minutes prior to threading to avoid burning.

Cut the onion into squarish chunks and be sure to keep the layers intact.

They won’t be perfect squares, but that’s okay.

Thread the marinated chicken, pineapple, onions, and tomatoes onto skewers and discard the marinade.

Arrange the skewers in a shallow dish and baste with teriyaki sauce; be sure to cover every nook and cranny. Preheat the grill to medium-high and let the kabobs rest while you wait for the grill to get hot.

Grill skewers for 3-4 minutes on each side (or until the chicken is no longer pink in the center and the juices run clear). Keep in mind that the cook time will largely depend upon the heat of your grill.

Serve with a fresh salad, corn on the cob, or the side of your choice.

As always, Bon Appétit!

How To Make Homemade Whey

2011-06-19T22:19:00.000-04:00

Whey has many health benefits including beneficial cultures that aid in digestion by providing "good" bacteria to the gut. Whey is also an excellent source of protein, vitamins, and minerals. It is an important nutrient for those of us wishing to build or repair muscle tissue and also contributes to the prevention of atrophy of muscular cells.

I always keep whey on hand as it is an excellent starter culture for lacto-fermented veggies and fruits, soaking grains, and as a starter for beverages. I typically make whey from yogurt or fresh raw milk. If you have access to fresh raw milk, this is best.

You can use homemade yogurt or good quality organic plain yogurt. If using raw milk, simply place it in a clean glass container and allow to stand covered with a lid at room temperature for 1-4 days until it separates (the amount of time will depend on how warm your kitchen is). The naturally occurring bacteria will turn it into cheese and whey on its own. If using yogurt, no advance preparation is necessary.

All you’ll need is a large bowl, a large strainer that rests over the bowl, a plastic spoon, and a cheesecloth or thin cloth napkin. Please be sure that your napkin is super clean and free of any lint or leftover soap residue.

Line a large strainer over a bowl with a clean cotton napkin or cheesecloth.

Pour in the yogurt or separated milk. The whey will run into the bowl and the milk solids will stay in the strainer. Be sure the bowl is deep enough to allow the strainer to hang over the bowl so that the curds don’t end up standing in the whey. Cover with a plate and let stand at room temperature for several hours (longer for yogurt) until all the whey has drained.

The whey will end up in the bowl and you’ll have a soft cheese left in the cloth. Don’t throw this away! Most of us are familiar with the old nursery rhyme, "Little Miss Muffet"…eating her curds and whey. Well this is what she was eating! Use the cheese as a spread. To give it some flavor, add garlic, chives, onion, and spices, along with a bit of salt and pepper. Pour the whey into a glass jar and cover tightly. Refrigerated, the cream cheese keeps approximately one month and the whey for about six months.

If you’re interested in making your own yogurt, follow this link to an excellent tutorial.

http://www.makeyourownyogurt.com/

As always, bon appétit!

Grilled Shrimp Skewers with Garlic and Fresh Basil

2011-06-18T19:21:00.007-04:00

I was feeling creative today and had a lot of fun coming up with this grilled shrimp recipe! Shrimp is absolutely one of my favorite foods and I love the fact that it's so versatile. Shrimp is the most popular seafood in the world for good reasons. First, it’s delicious! Better yet, shrimp is low in calories and saturated fat which makes it healthy to boot. Shrimp is an excellent source of protein and selenium. It is also a very good source of vitamin D, vitamin B12 and a good source of iron, phosphorus, omega-3 fatty acids, niacin, zinc, copper and magnesium.

For this recipe, choose extra-large or jumbo shrimp (prawns) which are easier to work with. I don’t recommend metal skewers because they can get pretty hot (I’ve burned myself before)! Be sure to soak wooden skewers in water for at least 20 minutes to avoid burning them on the grill.

This recipe yields 2 skewers; feel free to double the recipe if you’d like more.

8 Jumbo Shrimp or Prawns
1 fresh lemon (squeezed)
4 garlic cloves (pressed)
½ Cup Dry White Wine
1 T Olive Oil
1 T Apple Cider Vinegar
¼ t Fresh Cracked Pepper
¼ t Sea Salt
1 handful of fresh basil (or 1 T dried)
2 T Butter

First, shell and devein the shrimp.

Deveining is one of my least favorite tasks (aside from going to the dentist),

so I do my best to find shrimp that has already been deveined.

Press the garlic and set aside.

Chop basil and set aside.

In a bowl, combine the lemon juice, pressed garlic, wine, olive oil, vinegar, salt, and pepper.
Mix thoroughly and reserve about ¼ of the mixture to use for the garlic butter mixture.

Cover the bowl and allow the shrimp to marinate for at least 30 minutes or more.

Melt the butter in a heavy saucepan and add the remaining garlic, marinade mixture and basil.

Simmer on low for about 10 minutes (covered).

Skewer the shrimp.

Lay the shrimp skewers on the grill let them cook for 2-3 on each side. The cook time will pretty much depend on the heat of your grill; keep in mind that shrimp cook rapidly on the grill. As soon as the flesh turns white, they're done! Be careful not to cook any longer as they quickly become dry and chewy. The shrimp continue cooking for a short time after they’re removed from the grill. Take them off just before the center is completely cooked, and they'll be perfect.

Spoon the garlic and basil butter mixture over the shrimp and spread evenly.

Serve with a simple salad or the side dish of your choice.

You can serve them on or off the skewers; the choice is yours. Enjoy!

As always, bon appétit!

Homemade Ginger Ale

2011-06-14T23:46:00.006-04:00

This ginger ale is unique in that it is enhanced by the process of lacto-fermentation. Lacto-fermentation enhances beneficial properties in the beverage to make the nutrients more available to the body. Lacto-fermented beverages supply lactic acid, enzymes and lactobacilli to the intestinal tract.

Ingredients:

1 cup ginger; peeled and finely chopped or grated
¾ cup fresh pressed lime juice
½ - ¾ cup Sucant (non-refined cane sugar)
3 teaspoons Celtic sea salt*
½ cup whey (homemade)
3 quarts filtered water

*Use only Celtic sea salt for lacto-fermentation.

If you have a food processor, great. If not, you can use a cheese grater for the ginger

Place all ingredients in a 3-quart glass jug (do not use an acrylic or plastic jug). Stir well and cover tightly. Leave at room temperature for 4-5 days before transferring to the refrigerator.

This will keep several months well chilled.

The ale will be effervescent, so be careful not to shake the jug. Instead stir the ale each time you are ready to serve. To serve, strain into a glass. Resist the temptation to strain the entire jug at once; the ale gets better with time. While it may be slightly inconvenient to strain each time, it is well worth it!

Be sure to use homemade whey (not concentrated or powdered whey). Whey is very easy to make yourself and is full of vital nutrients. Take a look at my "How to Make Whey" post if you'd like to learn how.
As always, bon appetit!

Roasted Rack of Lamb

2011-06-13T22:15:00.007-04:00

This recipe is not necessarily super difficult, however it does require a bit of time and patience to prepare. Rest assured it is well worth the effort!

Lamb is very tender, healthy and extremely delicious! It has a buttery quality and has a distinctive gamey flavor. Lamb is a very good source of protein, with all 8 essential amino acids in the proper ratio. Lamb contains very little marbling (internal fat throughout the meat), as compared to other meats.

If you have a choice, go with organic or pasture fed lamb. Lamb raised on grass produces meat that is leaner, fewer calories, tender, fine grained, and has a more delicate flavor and contain more nutrients like vitamin E, omega-3 fatty acids than conventionally raised lamb

Ingredients:

1 rack of lamb (7-8 bones), trimmed and frenched
1 t sea salt
1 t fresh ground black pepper
1 T olive oil
1 t balsamic vinegar
1 T Dijon mustard

Bread Crumb Mixture:

½ cup fresh bread crumbs*
6 garlic gloves minced or pressed
2 T fresh rosemary, chopped
1 t sea salt
¼ t fresh ground pepper (or more if you prefer spicy)

*Don’t be tempted to use stale bread for the bread crumbs; they will still taste like stale bread.:-)

Directions:

Preheat the oven to 450° and move rack to the center.

Trim excess fat and French the bones

Season rack all over with salt and pepper.

Prepare fresh bread crumbs in a food processor

In a large bowl, combine bread crumbs, garlic, rosemary, 1 t salt, ¼ t pepper. Add the 2 T olive oil to moisten. Set aside.

Heat 1 T 2 T olive oil in a large heavy oven-proof pan (preferably a cast iron skillet) over high heat. Sear rack for 1-2 minutes on both sides and then set aside for a few minutes.

Brush rack with the Dijon and balsamic and roll in the bread crumb mixture until evenly coated. Add a little extra of the bread crumb mixture on top and firmly press it onto the rack.

Arrange the rack in the skillet and roast for 10-15 minutes depending on the doneness you prefer. After removing from the oven, let it rest 5-8 minutes before carving.

I prepared asparagus and mashed potatoes on the side, but feel free to be creative with the sides of your choice!

As always, bon appétit!

Grilled Salmon

2011-06-12T18:47:00.000-04:00

One of the things I love most about grilling is that it's super easy to whip up something delicious in a matter of minutes! I actually grill year-round; I don’t care if there’s snow on my deck, I’m still grilling! Salmon holds up really well on the grill and this is one of my favorite recipes.

Salmon is one of the healthiest fish available and for good reasons; it is rich in various nutrients. Salmon is low in saturated fats and calories, contains high levels of protein and healthy omega-3 fatty acids. Omega-3 fatty acids are considered essential because our body cannot naturally produce them. Salmon is also an extremely good source of selenium, niacin and vitamin B12. Wild salmon is far more nutritious in terms of fat and protein content. Wild fish contains 20% more protein, 20% less fat, and is generally much smaller. Even though farm raised salmon is larger and fattier, it contains far less usable omega-3s. Wild fish in general contains a much more favorable ratio of omega-3 and is far superior nutritionally. If at all possible, choose wild caught salmon instead of farm-raised.

If you’ve never tried wild salmon, you will notice the difference immediately. I’ve had both and can say with confidence that there is no comparison. Give wild salmon a try and you won’t be disappointed!

Recipe:

1 T Dijon mustard
1 ½ T Dark Brown Sugar
1 T Soy Sauce
½ t Sesame Oil
1 t Sesame Seeds
2 T Olive Oil
2 Salmon Steaks

Combine the first five ingredients in a small bowl. In the meantime, heat the grill to medium/high. Brush the salmon with olive oil, salt and pepper to taste. Brush half the soy mixture on salmon and grill for 3-4 minutes. Turn over and brush the other side with the remaining mixture and cook for another 2-3 minutes. Adjust the cooking time to suit your preferred “doneness”. Garnish with lemons or thinly sliced scallions if desired.

I like to serve it over a bed of fresh lettuce, however, the choice of side dishes is endless. You could grill some corn-on-the cob, asparagus, red potatoes, wilted spinach, or serve on a bed of rice. Have fun with the side of your choice!

As always, bon appétit!

Mexican Frittata

2011-05-31T21:56:00.006-04:00

I’ve tried several quiche recipes and decided it was time to mix it up! I love Mexican food, so I though, what better way to spice up breakfast than with a Mexican Frittata? After experimenting with a few different variations, I came up with this rendition! It's definitely on the spicy side, so feel free to adjust the seasonings to you taste. This recipe does take a little time to prepare, but it can be done the evening before and then refrigerated for several days.

You will need an oven-proof or cast iron skillet for this recipe.

Preheat the oven to 450 degrees.

6 large eggs
4 oz grated cheese (preferably raw milk cheddar)*
1/2 cup milk (preferably raw milk or organic whole milk)
1 medium onion, diced
2 cloves fresh garlic, pressed
1 can (15oz) Black Beans, rinsed and drained
2 small tomatoes, diced (1 sliced & 1 diced)
1 Jalapeño (diced)
1 t Olive oil
1 T Butter
1t Salt
¼ t fresh ground pepper
1 t Chili Powder
½ t Cumin

* If raw milk cheese is not available in your area, feel free to substitute Jack cheese or white cheddar

Sauté onion, jalapeño, and garlic in one tablespoon butter over medium-high heat until they are softened (about 5 minutes)

Then add black beans and 1 teaspoon olive oil along with chili powder and cumin; stir occasionally and continue to simmer on low for another five minutes.

In the meantime, whisk eggs with milk and then add in about 2/3 of the cheese and the diced tomatoes; season with salt and pepper.

Once the onion and bean mixture are ready, stir well and arrange evenly in the skillet. Pour the egg mixture evenly in the skillet and lightly distribute ingredients with a fork -- if necessary (do not stir). Place skillet in the oven and bake for about 10 minutes or until frittata is almost set.

Remove from oven; arrange the sliced tomatoes and sprinkle the remaining cheese on top. Return skillet to the oven and finish under the broiler until the cheese on top is browned and bubbly.

Cut into wedges to serve! It's super delicious with sour cream on the side.

As always, bon appétit!

Sprout, Richmond VA

2011-05-23T21:45:00.004-04:00

I like the fact that Sprout is committed to serving food sourced from local farmers and producers. So, of course, I couldn’t wait to try their food! The feel of the restaurant is very earthy and welcoming. When I arrived I was promptly greeted with a warm smile by the hostess. The server was very attentive without being overbearing and was knowledgeable about the menu. I ordered a glass of cabernet and she went the extra mile to ask if I’d like to taste it before I committed (I liked that.)

The menu changes all the time and varies by seasonal availability. I was impressed with the wide selection including sandwiches, salads, and entrees (including a nice variety of vegan options). I decided on the Sliced Steak with feta, root veggies over salad greens with mustard vinaigrette – $12. The steak was cooked to perfection and the salad greens and veggies were extremely fresh! I like that the salad wasn’t dripping in dressing; it was lightly tossed and the vinaigrette wasn’t overpowering. The portion size was just right; I left feeling satisfied instead of stuffed.

They also feature happy hour drink specials, live music, and art openings. I can’t wait to go back and try the VA Fish Soft Tacos ~ Herbed Chimichurri ~ Root Vegetable Slaw with Paprika Tzatziki. Yum! Sprout is definitely the type of place that I want to support.

”Sprout is a proud member of the localvore movement in Richmond VA; localvore is the diet of eating locally, and Sprout is committed to dealing direct with the farmers, growers, tofu makers, artisans, etc. that provide the food we serve. You can always rely on Sprout to serve up a menu of over 90% locally sourced ingredients, and feel confident that your dollars are being reinvested right back here in your local Virginia economy.”

http://www.eatlocalrichmond.com/

Nourishing Traditions

2011-04-30T21:52:00.003-04:00

In my opinion, this book is definitely one of the most important to read if you’re serious about restoring your digestive health and enjoying optimal nutrition. For me, it’s been a long road to complete health and wellness and I'm eternally grateful to Sally Fallon for publishing this book. The premise of the book is that modern food choices and preparation techniques constitute a radical shift from the way our ancestors nourished themselves years ago and represent a trend that has severely compromised our health and vitality. The research findings of Dr. Weston Price are included; Dr. Price was a scientifically curious man. He discovered that the innovative food manufacturing companies of the early 20th century and their way of streamlining the production process of canned and frozen foods, sugar-coated cereal, assorted candies and pasties were wreaking havoc on our health. Dr. Price traveled all around the world to observe population groups that lived entirely on local foods. While many of the particulars of these diets varied, there were several common threads. Almost without exception, they ate liberal amounts of seafood (or other animal proteins and fats including raw milk), along with fruits, vegetables, legumes, nuts, seeds and whole unrefined grains.

The book is chock full of delicious recipes and I’ve had the pleasure of trying quite a few of them! There is also some fun food trivia included: “Know your Ingredients” quizzes demonstrate that certain ingredients recur in processed foods. A few of them almost made me laugh…until I realized it wasn’t a joke! See if you can guess this one (no cheating, don’t scroll down until you’ve given it some thought.)

Know Your Ingredients: Name This Product #15

Salt, hydrolyzed vegetable protein, sugar, monosodium glutamate, dehydrated onion, maltodextrin, dextrin (with beef extract and partially hydrogenated soybean oil), caramel color, autolyzed yeast, corn oil, dry malt syrup, disodium inosinate, disodium guanylate, natural flavoring, not more than 2% silicon dioxide added as an anti-caking agent.

One word (yuk!)

Okay are you ready?

And the winner is, Weight Watchers Beef Broth Mix!

If you’re serious about taking charge of your health, this book is a must read. Also, if you’re interested in learning more about Dr. Weston Price, visit www.westonaprice.org. The Weston A. Price Foundation was founded in 1999 to disseminate the research of nutrition pioneer Dr. Weston Price. Dr. Price’s Research demonstrated that humans achieve perfect physical form and perfect health only when they consume nutrient-dense whole foods and the vital fat-soluble activators found exclusively in animal fats.

As always, bon appétit!

Eat the Right Fats!

2011-04-14T01:08:00.000-04:00

This is a great article! The total amount of fat you eat, whether high or low, isn't really the problem; what really matters is the type of fat you eat. There is a difference between "bad" fats (saturated and trans-fats) and "good" fats (monounsaturated and polyunsaturated fats) We actually need fat in our diets, in fact, we can't live without them. Fats are an important part of a healthy diet and they provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. However, I do understand that it's easy to get confused about good fats vs. bad fats. I hope this article will help shed some light; Eat The Right Fats!

As always, bon appétit!

Think Local

2011-04-07T15:11:00.008-04:00

South of the James Market, Forest Hill Park
Richmond, VA

After a long and cold winter, spring is finally here and I couldn't be happier! Spring is one of my very favorite seasons and I’m so excited for all of the lovely things this season brings. I adore the return of birds and their serenades, the smell of fresh cut grass, longer days, and best of all, locally grown salad greens, asparagus, strawberries, and itty bitty potatoes!

Why local? Unlike corporate agriculture, family farms are run by people who live on the land and care deeply for it. They understand the importance of protecting the soil, and growing food for flavor (not shelf life.) The food is almost always weeks fresher than anything trucked in across state or national borders. Family farms help preserve cultural and family values with respect for hard work and a deep appreciation for the land. Local farmers who sell directly to consumers are able to cut out the middlemen. This allows them to make enough money to support their families and stay on the farm, doing the work they love. By supporting local farmers today, you can help ensure that there will be farms in your community tomorrow, and that future generations will have access to nourishing, flavorful and abundant food.

Best of all, local produce tastes better and is better for you. Why? Fresh produce loses nutrients quickly. In a weeklong (or more) delay from harvest to dinner table, plant cells shrink, and produce loses its vitality. Produce may have traveled surprisingly far to get to your grocery store, whereas food grown in your own community was probably picked within the past day or two. Buy Local and taste the difference!

I feel very lucky to live in a city that is large enough to offer an abundance of farmers markets, in addition to grocery stores that support local. Elwood Thompson's is a grocery store in Richmond that is committed to supporting local farmers. Not surprisingly, it's one of my favorite places to shop! Some grocers define local as 250 miles, but Ellwood is focused on offering products that are within 100 miles of their store. Better yet, every department in the store has local offerings. If you’re lucky enough to have a grocery store in your community that supports local, please support them!

As always, bon appétit!

Gluten Free; Celiac Disease or Gluten Intolerance?

2011-03-31T00:17:00.006-04:00

“Gluten Free” is the new buzzword of the day! Fortunately, it has brought much needed awareness to the subject of gluten intolerance and Celiac Disease. Gluten is a protein found in wheat, rye, barley and unfortunately some oats. Okay, so you’re asking, what the heck is gluten? Gluten is what makes bread fluffy, soups thick, and baked goods soft and chewy.

One of the greatest blessings in my life was eliminating gluten from my diet. Up until that point, I struggled with extreme abdominal discomfort, lethargy, bloating, and a few extra pounds to boot! This was extremely frustrating because I’ve been a health and wellness enthusiast for many years. I mean seriously, I was working out like crazy and eating healthy food, yet despite my efforts I never felt quite right. Well, back to my original thought. The reason I say it’s a blessing is because Celiac disease and gluten intolerance are easily treatable by completely eliminating gluten from your diet. I must admit, initially this was difficult; but the good news is that every since I eliminated gluten from my diet, the changes I’ve experienced have been nothing short of remarkable. First, I dropped a full size without even trying, second, I’m not constantly bloated and tired. Best of all, I have more energy than ever! Many of my friends have expressed a genuine curiosity about gluten intolerance and this inspired me to open up and share more about this topic. Also, I want to point out that there is a difference between Celiac Disease, wheat allergy, and gluten intolerance. If images of self-deprivation are filling your mind right now, stop! The best part about a gluten-free diet is that you don’t have to feel deprived because giving up gluten opens the door to so many other amazing foods. As I’ve said on many occasions before, I think diet is a four letter word! More good news; the heighted awareness surrounding Celiac disease has inspired many more gluten-free products which are readily available in most grocery stores. A gluten-free diet is not a life sentence to food boredom! Quite the contrary, I’ve discovered there is a world of delicious and healthy foods out there that are gluten-free. Deprivation is for the birds; I love food (good food!) Okay, enough on that tangent! I’ll move on to my point.

First, I’ll start with Celiac disease. Here’s the nutshell version; Celiac disease can be defined as a permanent intolerance to wheat protein and related alcohol-soluble proteins found in rye and barley. Celiac disease occurs in genetically susceptible individuals who eat these proteins, leading to an autoimmune disease, where the body’s immune system starts attacking normal tissue. This condition continues as long as these food products are in the diet. The resulting inflammation of the small intestine results in the lack of assimilation of critical vitamins and minerals.

Next in line is wheat allergy; wheat allergy is not the same as Celiac Disease. Other problems occur in individuals with wheat allergy when they eat wheat and related proteins. Wheat allergy is one of the top eight food allergies in the United States. Allergic reactions after eating wheat may include reactions in the skin, mouth, lungs, and more often that not the GI tract. Symptoms of wheat allergy can include rash, wheezing, lip swelling, abdominal pain and diarrhea.

Now we have the next runner up, gluten intolerance! It is possible to be non-Celiac and still experience intolerance to gluten. Common symptoms with wheat or gluten intolerance may include gassiness, abdominal pain, abdominal distension, and diarrhea. These symptoms are usually short-lived (although annoying) do not necessarily cause permanent damage.

If you suspect you could be afflicted with any of the above, it is important to identify whether you have Celiac Disease, versus wheat allergy or gluten intolerance. Celiac disease, wheat allergy and gluten-intolerance are treated similarly, in that individuals with these conditions must remove wheat from their diet. It is important to note, however, that there is a difference between these three medical problems. Celiac disease is an autoimmune condition, where the body’s immune system starts attacking normal tissue, such as intestinal tissue, in response to eating gluten. While Celiac Disease, wheat allergy, and gluten-intolerance may be treated with similar diets, they are not the same conditions. It is very important to know which condition you may have. The person with Celiac Disease needs to monitor their diet carefully to avoid nutritional deficiencies and other autoimmune diseases. On the other hand, the symptoms from food allergies and intolerances resolve when the offending foods are removed from the diet.

The following link is an excellent resource:
http://glutenfreegoddess.blogspot.com/2009/04/gluten-free-cheat-sheet-how-to-go-g.html

March is National Nutrition Month!

2011-03-20T21:17:00.001-04:00

With the first blush of spring already here, I’m super excited about all the fabulous summer fruits and vegetables on the way! Just in time for National Nutrition Month; the theme is "Eat Right with Color." This month join me in making healthy choices by incorporating a colorful variety of fruits, vegetables, whole grains, lean proteins and dairy into your meals every day. This doesn’t require a major lifestyle change; simply start by making small improvements that, over time, add up to significant health benefits. National Nutrition Month is an annual campaign sponsored by the American Dietetic Association to promote nutrition awareness and education. The theme changes each year, but it always focuses on the importance of making informed food choices and developing sound eating and physical activity habits.

Well, let’s get started with color. This year's theme, "Eat Right with Color," provides an easy way to focus on improving eating habits. Adding a splash of colorful seasonal foods provides your body with a rainbow of powerful nutrients! So, just think variety and color and you have a winning combination. One of my favorites is a tropical rainbow fruit salad; oranges, pink grapefruit, mango, papaya, kiwi, bananas, and grapes. Or how about a Greek inspired salad: field greens, tomatoes, red onion, chick peas, black olives and artichoke hearts.

This is also a great time of year to support “local.” On Saturday mornings, I shop at a farmers market near my home; I buy raw milk cheeses, along with fruits and vegetables from growers nearby. The offerings are fresh picked and in season. Just as important, I have the satisfaction of supporting local growers and helping the environment. The increase in farmers markets is helping consumers all over the country discover the flavors of local produce. Along with sales at roadside stands, family farmers sell products through cooperatives and in some chain supermarkets.

As always, bon appétit!

Boom Boom Burgers

2011-03-18T01:06:00.009-04:00

If you haven't had a Boom Boom Burger yet, you’re in for a treat! Not only are their burgers delicious; all their ingredients are fresh and local. This is the kind of place I definitely want to support. Their beef is all grass-fed (which is more nutritious.) A major benefit of raising animals on pasture is that their products are healthier for you. The old saying “you are what you eat” is true for animals as well! Their bacon and cheeses are made at local farms and the bread is from the Flour Garden Bakery. The Flour Garden Bakery is locally owned and only the best ingredients are used to create fine, handcrafted breads. The bacon is from Polyface Farm; Polyface is a family owned, pasture-based, organic, local-market farm in Virginia's Shenandoah Valley. Boom Booms vision is inspiring; “Our vision is to enrich the lives of our neighbors, customers and employees through local, naturally fresh food and our holistic business model.”

The menu is simple and I think there’s something to be said for that. When I looked at the menu, I had my heart set on the BBQ Boom, but decided to go with the Boom Classic instead. The Boom Classic comes with Colby, grilled onion, BOOM sauce, and pickles for $8.00. I added bacon for an extra $2.00 and it was well worth it! First I’ll start by saying that the “BOOM sauce” should be renamed the “Boom Boom Wow Sauce!" This sauce was absolutely delicious and it was very difficult to maintain my lady-like composure and resist the urge to lick my fingers! The burgers are made fresh to order; they are not assembled. I actually watched the guys in the back making the patties by hand! The burgers are then broiled with cheese and assembled. The burger was just the right size and best of all it wasn’t dripping in grease. Boom Boom doesn't have traditional sides; instead they have seasonal fresh sides. Today's options were sweet potatoes, macaroni and cheese, and collard greens. I chose the collard greens braised with onions and wasn’t disappointed. I'll definitely be back for more; I want to support an establishment like this that serves quality food and has a focus on fresh and local. Although it's a little more expensive that other places, it's definitely worth the extra few extra dollars for the quality of ingredients they have to offer.

Now the skinny on grass-fed beef:

Switching from grain-fed to grass-fed meat is simply returning to a diet that is most in harmony with our physiology. A major benefit of raising animals on pasture is that their products are healthier for you. Every cell and every system of our bodies will function better when we eat products from animals raised on grass. Grass-fed beef is naturally leaner than grain-fed beef. Omega 3s in beef that feed on grass is 7% of the total fat content, compared to 1% in grain-only fed beef. Grass-fed beef is loaded with other natural minerals and vitamins, plus it's a great source of CLA (conjugated linoleic acid) a fat that reduces the risk of cancer, obesity, diabetes, and a number of immune disorders. Beef, in its natural grass-fed state, is a health food of the highest order.

If you live in Richmond, you’re in for a treat! Boom Boom is open Mon-Sat (11am - 9pm).
http://www.boom-booms.com/

Health Benefits of Chocolate

2011-03-06T13:30:00.003-05:00

Lets face it, when you have a sweet tooth, there’s nothing quite as satisfying as a mouth-watering piece of chocolate! Well fellow chocolate lovers rejoice! Dark chocolate is not only delicious; it contains many health benefits as well. A direct quote from a good friend of mine; “dark chocolate is so much more satisfying than milk chocolate; normally I would kill a whole candy bar, but I only need two pieces.” Thanks, Jacob—I concur! I could easily polish of a whole Hershey’s Milk Chocolate Bar; but if I choose high-quality dark chocolate, just a few pieces are quite satisfying.

Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Cocoa beans are rich in flavonoids, which are part of a class of plant-derived antioxidants called polyphenols shown to have heart-protective effects. Fruits, vegetables, tea, and red wine also contain flavonoids, but certain types of chocolate have higher antioxidant levels than these foods and beverages. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants. Although cocoa beans have substantial flavanoid levels, many chocolate products are highly processed, a procedure that often adds sugar and milk, lowering the flavonoid content of the finished product. The bottom line is the darker the chocolate, the higher its cocoa and flavonoid content. White chocolate does not have any of the same benefits because it is a mix of cocoa fat, sugar, and flavorings. A study published in the Annals of Internal Medicine noted that ordinary plain dark chocolate is 43% cocoa, plain milk chocolate, 30%, and a typical candy bar, only 15%. Chocolates made in Europe are generally richer in cocoa phenols than those made in the United States. Just remember, if you want to indulge and also reap the health benefits; darker is better. If you can find organic chocolate even better. Organic chocolate is better for you for many of the same reasons that buying organic is better in the first place. You can support fair trade practices in countries where cacao beans are grown; shade grown beans encourage biodiversity, and you also avoid toxic chemicals.

If you’re going to indulge; slow down and enjoy it. Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, slow down and take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece. One of my favorite ways to enjoy chocolate is with a cup of hot tea or chocolate; the warmth makes the chocolate melt in your mouth.

The bottom line: Moderate amounts of dark chocolate may have some heart benefits, but many claims are unproven and much more research is needed before chocolate can take its place among true healthy foods, such as fruits and vegetables, which also contain vitamins, minerals, and fiber not found in chocolate. That said, replacing the regular sweet treat in your diet with the darkest chocolate you can find (look for a high cocoa content) certainly won’t hurt you and you’ll reap some health benefits.

Check out this CBS news clip "The Truth about Chocolate"

http://www.cbsnews.com/video/watch/?id=2457107n&tag=related;photovideo

As always, bon appétit!

Belly Fat

2011-02-23T21:21:00.002-05:00

Nowadays, any of us not living in a cave are aware of the current buzz surrounding “belly fat.” There are numerous fad diets and weight loss gimmicks that offer overnight solutions to this dilemma, but the reality is it isn’t quite that simple. I’ve become more interested in this problem lately and it has inspired me to dig a little deeper. I know what I’m about to say isn’t a pleasant topic for most of us and we tend to approach it with a bit of trepidation. Okay, so here’s the deal, no one wants to talk about the relationship between belly fat and having regular bowel movements. It is something we tend to shy away from talking about, yet it is vitally important. If bowel movements don’t occur on a daily basis, where does it go? It's stored in the colon, which becomes more and more impacted over time, causing the belly to bulge. The excess fecal matter is stored in the body and as it adds to the body weight. The more impacted the colon becomes, the more weight you carry. Maintaining regular bowel movements promotes better health and keeps you looking your best. Bowel regularity will help to give you that flat stomach that doesn't bulge out.

Okay, so now you’re thinking, great what now? Well, first don’t rush out and spend your hard earned cash on some gimmicky product that promises overnight success. Getting your insides in shape is a process; there is no silver bullet! This is worth repeating, there is no quick fix or overnight solution (sorry). The first step is overhauling your food choices, eating more fiber, drinking plenty of water, and getting more physical activity on a daily basis.

Let’s start with fiber. Fiber has three different properties that matter to human health. The property most nutritionists talk about is solubility, the ability to disperse in water. Soluble and insoluble fibers are the labels most commonly used to describe fiber. However, two other properties of fiber are turning out to be important: fermentability (how easily the fiber ferments in the colon), and viscosity (the ability to gel with water) of the fiber, which may be more important than solubility. Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements. A lot of soluble fiber is viscous, allowing it to absorb and retain water, forming a gel. This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Sources of soluble fiber include flax, beans, peas, oatmeal, berries, apples, and some nuts and seeds. Some fiber will ferment in the colon, producing compounds that help support colon health, and possibly have other benefits. Most soluble fiber is highly fermentable. Pectins (found in apples and berries) and the fiber in oats are examples of fiber with a large fermentable component. Turns out that old saying is true “an apple a day keeps the doctor away”!

Don’t forget to drink plenty of water! When it comes to fiber and water, you can’t have one without the other. If you are planning to make the move and add more fiber to your daily diet, it’s imperative to increase your water consumption to at least eight glasses a day (about 64 ounces). If sufficient water is not available, fiber will not easily move through the system. It is important to remember that without water fiber often turns to cement, so drink up! Like fiber, water helps the metabolism work more efficiently. The combination of water and fiber will also make you feel more full, which helps your overall health.

Last (but not least) don’t forget exercise; exercise helps speed things up. Exercise is essential for regular bowel movements; one of the key risk factors for constipation is inactivity or a lack of exercise. Exercise helps constipation by decreasing the time it takes food to move through the large intestine, thus limiting the amount of water absorbed from the stool into your body. Hard, dry stools are harder to pass. In addition, aerobic exercise accelerates your breathing and heart rate. This helps to stimulate the natural contraction of intestinal muscles. Intestinal muscles that contract efficiently help move stools out quickly. My rules about exercise are to not have too many rules. In other words, find something that works for you and stick with it. If you hate going to the gym, then cut it out! Find something you enjoy; walking, gardening, dancing in your living room, volleyball, chasing your kids around the house (I think you get the picture) just do something, anything, to move your body.

Eating Out of Boredom

2011-02-13T11:31:00.000-05:00

“The cure for boredom is curiosity. There is no cure for curiosity.” - Dorothy Parker

I’ve been thinking a lot lately about this whole “mindful eating” thing and it’s made me realize how many times I’ve eaten out of sheer boredom. In fact, eating out of boredom is very common. I don’t know about you, but I’ve noticed that whenever I’m not consumed in something worthwhile, all I think about is food. This happened to me last week when I was in class; about mid-day I found myself bored and all I could think about was food. At one point I polished off a bag of gummy bears, some mixed nuts, and something else that I can’t quite remember—for no particular reason other than I was bored. Oh, and then I went to the library where they had a bowl of candy out front and, yes, I had a handful of that as well (and, no, I wasn’t hungry!) This caught my attention because it made absolutely no sense; why was I still eating when I wasn’t even hungry? So, here’s the deal, disciplined eating habits require more than head knowledge. There must be motivation and interest—in other words—a “will” to do something. So now what? Well, first, when you feel bored it's important to realize that your body is trying to tell you something. Often the message it's trying to convey is that life has become dull and it’s time to find something to get motivated about. When you feel bored your body is trying to tell you something. Food is very comforting, so it’s often much easier to eat out of boredom than to actually fix the real problem. The only cure for boredom is to find something to become interested in. Get curious; use your imagination to come up with interesting ideas. Expose yourself to new experiences and interests. Why not start today?

Well anyway, those are my thoughts…I would love to hear yours.

Mindfulness in Relationship to Eating

2011-02-07T20:33:00.004-05:00

What is Mindfulness?

Mindfulness is a state of being aware; it is a process of observation and attention in the flow of changing stimuli and perceptions. Mindfulness means being in the moment, present, and being engaged with your awareness.

So, you're asking, what does mindfulness have to do with eating? Well, I'll start with saying that seeing only engages one of our senses. But food is a powerful experience that engages all of our senses; this is why we are so easily seduced by the sight, smell, and taste of food (this is also why most grocery stores strategically place the bakery at the front of the store). Use mindfulness to create the relationship that you want to have with food; observe your thoughts and senses while eating; let nothing escape your awareness. Next, pay attention to your thoughts as you eat, don’t let anything escape your conscious awareness. Enjoy every bite and when you’re satisfied, stop eating. I’ve also learned through trial and error that food eaten at a table is better for me than food eaten hunched over at my desk, at the counter, or driving in my car. Eating at the table allows me to pay attention to my food and appreciate it more; it also keeps me from being distracted and overeating out of habit. Oh, and just a reminder; I'm not a huge fan of dieting. Why? Simply because diets don't work! Eating well and taking care of yourself is a lifestyle choice and successfully changing your eating habits is a lifelong commitment. When you deny yourself that pie, ice cream, or chips, then you create an opposite and equal (or greater) desire for what is being denied. This is simple cause and effect. Instead, slowly practice healthy moderation in place of denial; this lets you slowly change a habit, by taking one less bite of offending food—and one more bite of desirable food—than you did the meal before.

As always, bon appétit!

Mindful Eating

2011-01-30T20:33:00.001-05:00

Today I spent a glorious afternoon at Barnes and Noble engaging in one of my favorite activities; reading and thumbing through any, and every, book I could get my hands on! The best part about this complete randomness is that I never know what surprises are in store for me, and today was no exception. I came across a book that really got my attention; Mindful Eating. While I'm painfully aware of the relationship I have with food and my emotions, I was pleasantly surprised to see that there is more attention being paid to this topic. If you're like me, you've probably tried at least one diet (or more) and have learned the hard way the dieting doesn't work long-term. This is a wonderful book that brings your attention to mindfulness in regard to your relationship with food. Mindfulness is simply the moment-by-moment awareness of life; but it’s not always so simple when it comes to our relationship with food. We so easily get caught up in our own thoughts and self-talk that we are scarcely aware of life as it passes us by; this is also true of our eating habits. We eat meal after meal, snack after snack, barely aware of what we’re eating and how much we’re consuming. I can recall many times that I've eaten while multi-tasking and can't even remember what the food tasted like...let alone whether or not I enjoyed it...or more importantly "am I full?" When we pay attention to the food we're eating (I mean really pay attention) we begin to notice all sorts of wonderful aspects of the food, and we become aware of how much food we’re putting into our bodies. We also rediscover the joy and pleasure of eating while figuring out how much we need (and don't need) to eat. I strongly recommend this book to anyone interested in bringing more mindfulness and meaning to your eating habits.

As always, bon appétit!

http://www.shambhala.com/html/catalog/items/isbn/978-1-59030-531-7.cfm?gclid=CN-X6PWh46YCFUbf4Aodb0f4zA

Easy Breakfast, Crustless Quiche

2011-01-26T20:01:00.001-05:00

One of my favorite breakfast meals is crustless quiche. Prepare a large pan on Sunday afternoon and you’ll have breakfast covered for the next week. Trust me; you will not miss the crust! The following recipe is one of my favorite concoctions (spinach and mushroom quiche) The best part is that you can have fun with it; keep the basics (eggs, milk, salt and pepper) and then throw in left-over’s from last night’s dinner to create your own quiche—be creative and have fun!

Spinach and Mushroom Quiche

Prep Time: about 15 minutes; Cook Time: 30 minutes

Ingredients:

• 1 T olive oil
• 1 T butter
• 1 onion, diced
• 2 garlic cloves, minced
• 1lb fresh spinach; chopped, steamed, and drained
• 10 eggs
• 1 ½ cups milk
• 6-8 oz feta cheese or goat cheese
• 1 lb shitake mushrooms, sliced
• ½ tsp fresh ground pepper
• 1 tsp sea salt

1. Preheat oven to 350 degrees.

2. In a large frying pan, sauté onion and garlic in olive oil until tender, next add butter and mushrooms (continue to sauté until mushrooms are tender.) Remove from heat.

3. In a separate bowl, beat the eggs. Add the cheese, salt and the pepper, and stir to combine.

4. Add spinach, mushrooms, onions and garlic, stir to combine.

5. Pour into a greased 9 x 13 glass baking dish; bake for 30 minutes, or until the edges start to brown.

6. Serve alone, with a tossed salad, rice, or roasted red potatoes (my favorite!)

7. Yields about 8 servings (more or less depending on how hungry you are)

Weight Loss For Runners

2011-01-16T15:52:00.000-05:00

I must admit that like most runners; I love eating almost as much as running! While I tend to watch my diet like a hawk, I’m not a big fan of deprivation. I think it is certainly okay to indulge in high-calorie or high-fat fare on occasion, but regularly overdoing it will hurt your health and running by adding (or preventing you from losing) extra pounds. The best way to get your eating habits under control is to eat smarter. For instance, if you like sweets, you don't have to give them up entirely. However, if you want to keep your waistline in check, you will need to exercise some control over the portion size.

There are some very helpful tips in this article from Runner’s World Magazine that I hope you’ll enjoy.

http://www.runnersworld.com/article/0,7120,s6-242-304--13785-1-1-2,00.html
As always, bon appétit!

Is food a thing or a relationship?

2011-01-09T20:08:00.001-05:00

This is a question that took me some time to come to terms with. But, here’s the deal, what would happen if we were to start thinking about food as less of a thing and more of a relationship? In nature, that is of course precisely what eating has always been: relationships among species in system we call food chains, all the way down to the soil. Species co-evolve with the other species they eat, and very often there develops a relationship of interdependence. A gradual process of mutual adaption transforms something like an apple or a squash into a nutritious and tasty food for an animal Similarly, cow milk didn’t start out as a nutritious food for humans; in fact, it made them sick until people who lived around cows evolve the ability to digest milk as adults. Health is, among other things, the product of being in these sorts of relationship in a food chain—a great many relationships in the case of an omnivorous creature like man. Omnivores are species that eat both plants and animals as their primary food source. They are opportunistic, general feeders not specifically adapted to eat and digest either meat or plant material primarily. This creates quite a dilemma for most people that are trying to eat healthy and have bought into the vegan craze. If you’d like to learn more about the pitfalls of veganism, read the following article and visit the "Food Inc." website:

http://www.independent.co.uk/life-style/health-and-families/healthy-living/how-our-vegan-diet-made-us-ill-848322.html

http://www.foodincmovie.com/about-the-film.php
As always, bon appétit!

Fat Habit: Drinking Soda

2011-01-05T18:57:00.000-05:00

Researchers say you can measure a person’s risk of obesity by measuring his or her soda intake. Versus people who don’t drink sweetened sodas, here’s what your daily intake means:

½ can = 26 percent increased risk of being overweight or obese

½ to 1 can = 30.4 percent increased risk

1 to 2 cans = 32.8 percent increased risk

More than 2 cans = 47.2 percent increased risk

That’s a pretty remarkable set of stats. You don’t have to guzzle Double Gulps from 7-Eleven to put yourself at risk—you just need to indulge in one or two cans a day. Wow. And because high-fructose corn syrup is so cheap, food marketers keep making serving sizes bigger (even the “small” at most movie theaters is enough to drown a raccoon). That means we’re drinking more than ever and don’t even realize it: In the 1950s, the average person drank 11 gallons of soda a year. By the mid-2000s, we were drinking 46 gallons a year. A Center for Science in the Public Interest report contained this shocking sentence: “Carbonated soft drinks are the single biggest source of calories in the American diet.”

Bonus Tip: When it comes to making us fat, soda is only one of the big offenders. Other sugary drinks can add belly fat fast, too. That being said, do your best to avoid this fat trap—otherwise you can be slurping more than an entire day's worth of calories, sugar and fat (in just a few minutes). Yikes!

Why Am I Gaining Weight?

2010-12-28T22:31:00.000-05:00

Two out of three people in America today are either overweight or obese. My question is this, what happened? How did we all get in this predicament? Well, the simple answer is that we eat more calories. The Centers for Disease Control and Prevention found that American men eat 7% more calories than they did in 1971; American women eat a whopping 18% more—an additional 335 calories a day! But the harder question is this: Why do we eat so many more calories? Are we suddenly more gluttonous? Do we have some kind of collective death wish? The answer to these questions is, no. There’s an even crazier reason: It’s the food! We’ve added extra calories to traditional foods, often in cheap, mass-produced vehicles like high fructose corn syrup. These new freak foods are designed not by chefs, but by lab technicians packing every morsel with maximum calories at minimum cost—with little or no regard to dietary impact. A perfect example is the typical fast food hamburger; it’s enough to kill your appetite, which would be a good thing

The great American staple; fast food hamburgers. Let me start by saying, yes, burgers really do come from cows—but have you ever wondered how those giant chains process and distribute so much meat so cheaply? If you don’t want to know, stop reading now.

The Truth: Most fast-food hamburger patties begin their voyage to your buns in the hands of a company called Beef Products. The company specializes in taking slaughterhouse trimmings—heads and hooves and the like—that are traditionally used only in pet food and cooking oil, and turning them into patties. The challenge is getting this meat byproduct clean enough for human consumption, as both E. coli and salmonella like to concentrate themselves in the fatty deposits. The company has developed a process for killing beef-based pathogens by forcing the ground meat through pipes and exposing it to ammonia gas—the same chemical you might use to clean your bathroom. Not only has the USDA approved the process, but it's also allowed those who sell the beef to keep it hidden from their customers. At Beef Products’ authority, ammonia gas has been deemed a “processing agent” that need not be identified on nutrition labels. Never mind that if ammonia gets on your skin, it can cause severe burning, and if it gets in your eyes, it can blind you. Add to the gross-out factor the fact that after moving through this lengthy industrial process, a single beef patty can consist of cobbled-together pieces from different cows from all over the world—a practice that only increases the odds of contamination.

Eat This Instead: Losing weight starts in your own kitchen, by using the same ingredients real chefs have relied on since the dawn of the spatula. If you’re set on the challenge of eating fresh, single-source hamburger, and pick out a nice hunk of sirloin from the meat case and have your butcher grind it up fresh. Hold the ammonia, thank you!

As always, bon appétit!

New Year's Weight Loss

2010-12-27T09:52:00.001-05:00

It is a time-honored tradition to make resolutions at this time of year. If your resolution is to lose weight (and keep it off) then keep reading! Here are a few simple tips that will have you losing weight in a balanced and healthy way.

Drink lots of water: Water is essential for weight loss. If you haven't been drinking enough water, your body has developed a pattern of storing water. This water retention equals extra unwanted weight. By drinking more water, you are not only flushing out toxins, you are also teaching your body that it no longer needs to store water. Drink at least 60 ounces of water (about 8 glasses) a day. Boil water and sliced lemons, and drink this throughout the day to help with fluid retention. If you are still not sold on the merits of water, try this on for size: water is a natural appetite suppressant.

Eat early to keep weight off: The human body follows a circadian rhythm, which means that the same foods eaten at breakfast and lunch are processed differently than when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast you tend to lose weight and have more energy; however, eating the same things at dinner tend to increase tendencies toward weight gain. I suggest that you eat your last meal of the day by 7 p.m. if possible.

Adopt a balanced approach to your diet: Most of the fad diet programs out there nowadays are extreme in a few recommended foods, or else deprive the body of food altogether. This works in opposition to our metabolism and the results usually don't last, producing a yo-yo effect that depresses your metabolic function—not to mention your self-esteem. We are natural beings that need a balance of nutrition from all sources. Your diet should consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of white rice and pasta, opt for brown rice, bulgur, millet, or buckwheat. Eat greener, chlorophyll-rich foods such as broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Excess sugar ends up being stored as fat in your body, which results in weight gain. Also, keep dairy to a minimum because most dairy products are high in saturated fat. Avoid fatty foods, processed or fried foods.

Get physical! The number one cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. The best way to be physically active is to use your legs! Walk as often and as long as you can. Always take the stairs instead of the elevator. Step outside during your break at work and take a walk around your building. Consider joining a local hiking club, gym or athletic club. Try taking a walk 30 minutes in the morning or 30 minutes in the early evening.

I hope these tips help you shed some pounds and add on the years! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!

Holiday Fat Traps to Avoid

2010-12-19T09:23:00.000-05:00

Tis the season. This is a difficult time of year for most of us that are trying to eat well and pay attention to our waistline! There is an abundance of opportunities to eat way too much food. That being said, I think it would be unreasonable for any of us to try and avoid all the holiday cheer around the dinner table. However, choose wisely because there are a few holiday foods that can completely wreck your diet! Moderation is the key, along with keeping your activity level high through the holidays. Here are a few of the worst offenders to watch out for:

Pecan pie
What it’ll cost you: On their own, pecans are high in calories, but combine them with sugar, butter, and corn syrup and you’ve got a potentially deadly dessert. A single slice will cost you more than 500 calories, 37 grams of fat, and 26 grams of sugar! If you want to indulge, go ahead; simply plan a 40 minute run to burn off the calories.

Glazed ham
What it’ll cost you: A 6-ounce slice contains 1,760 milligrams of sodium, 6 grams of sugar, and 300 calories. This might not seem outrageous, but think about how many slices of ham you fork onto your plate. The numbers add up quickly!

Swedish meatballs
What it’ll cost you: Lurking within each tempting ball can be at least 400 calories of white bread, butter, heavy cream, and sodium-laden beef broth. If you can’t resist, go ahead and enjoy. You can burn off the calories with 40 minutes of cycling.

Spinach and artichoke dip
What it’ll cost you: Spinach and artichokes alone are nutritious. However, generous amounts of mayonnaise, sour cream, and cream cheese overpower the vitamin-packed veggies. One popular restaurant’s spinach and artichoke dip with tostada chips has 905 calories and 3,100 milligrams of sodium, over 1,000 more milligrams than the USDA recommends! Yikes!

As always, bon appétit!

Fat Traps

2010-12-14T22:39:00.000-05:00

First I'll start by saying that I hate the four-letter word "diet" simply because of the negative connotations it conjures up. The actual definition of diet is “a prescribed selection of foods.” That being said, paying attention to the foods we choose to eat has a profound effect on our overall well-being and weight.

One of the most common diet downfalls most of us encounter (including me) is our choice of beverages. A perfect example is a “blended coffee drink” from Starbucks or Dunkin Donuts. Most of these beverages average at least 439 calories; those extra calories can lead to a 20-pound weight gain in one year. Yikes!

I’m not asking you to give up your morning coffee, because I certainly couldn’t dream of giving up mine. However, a simple switch to plain brewed coffee (which is nearly calorie-free) can save you a ton of calories. But I won’t be a total party pooper on this one; if you love specialty drinks, simply choose a smaller size and skip the whipped cream and syrups (add the sugar yourself). Presweetened drinks can contain 20 teaspoons of sugar which is double the 10 teaspoons of added sugar any of us need on a daily basis.

As always, bon appétit!

Worst Foods in America, 2010

2010-12-13T22:51:00.000-05:00

This article is definitely worth reading. I hope you find it as enlightening as I did and, as always, bon appetit!

"This year brought perhaps the craziest, most calorically damaging menu items we've ever seen. In fact, you should not attempt to eat a single thing on this list unless you are sharing it with at least three other people—because each of these “individual servings” include a full day (or more) worth of calories."
http://health.yahoo.net/experts/eatthis/worst-foods-america-2010

Skinny Through the Holidays

2010-12-11T17:05:00.000-05:00

Everyone knows when the holiday season rolls around, extra pounds seem to magically appear. Ur, um, or maybe its from eating all those baked goods, huge meals, party appetizers, and candy bowls around the office.

The most important thing you can do for yourself this time of year is to increase your exercise and overall activity level. You don't have to be a superstar athlete, just doing anything other than sitting around can help; jog, walk, run, chase your children around the house, clean out the garage, yoga, dancing (you get the picture.) If you can add some strength training in as well, that is perfect. The idea is to keep your energy level up and keep moving throughout the day. Limit your time sitting and when you are sitting, wiggle your legs as best as you can. You burn more calories standing then you do sitting, about 120 per hour. Anytime during the day you can sneak some exercise in do it, waiting in line, jump back and forth foot to foot, dusting your house add in a few dance steps, be creative have fun and keep moving.

One thing that has helped me to maintain my weight is simple; if I'm not hungry, I don't eat! Don't eat food just because it is there or to not hurt someone's feelings. You can take a piece and say "Thank you, I will save it for later I am not hungry now".

Maintaing a regular exercise schedule and eating sensibly is the best way to make it through the holidays without gaining excess weight. It is unreasonable to expect that you will go to parties and abstain from all the food choices that are offered.

Enjoy!

The Center for Science in the Public Interest Publishes their list of the 10 Worst and Best Foods

2010-08-13T12:37:00.000-04:00

http://www.cspinet.org/nah/10foods_bad.html

The top 10 worst are both funny and sad all at the same time! Number two is my favorite:

2. Triple Bypass: Can’t decide what to pick from a restaurant menu? No worries. Now you can order not just one entrée, but two … or three … all at once. Olive Garden’s Tour of Italy – Homemade Lasagna, Lightly Breaded Chicken Parmigiana, and Creamy Fettuccine Alfredo – comes with 1,450 calories, 33 grams of saturated fat, and 3,830 milligrams of sodium. Add a breadstick (150 calories and 400 mg of sodium) and a plate of Garden-Fresh Salad with dressing (350 calories and 1,930 mg of sodium) and you’ll consume 2,000 calories (an entire day’s worth) and 6,160 mg.

Yikes!

Successful Weight Loss Tips

2010-07-24T14:37:00.000-04:00

Okay, for those of us still anticipating getting into a bikini before the end of summer, let’s get real and talk about how to lose a few pounds. For many people weight loss is a chronic endeavor; all too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. Most popular diets are unsuccessful in the long run because they fail to address the multi-faceted nature of what successful, permanent weight loss necessitates. While no single blog post can possibly cover this vast subject, below are some helpful tips.

1. Exercise is essential for weight loss:
This is nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week. One caveat, be certain to find something you enjoy so that you'll be more apt to stick with it. Try walking with a friend, joining a sports league, participating in outings, hiking, running, or try some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked" (trust me!)

2. Keep a food diary for triggers that hinder weight loss:
Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals.

3. Stay focused on being healthy, NOT on becoming thin:
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. Focus on eating high quality, nutrient dense REAL food.

4. Weight loss and portion control:
With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

5. Lose weight slowly with small changes:
It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week.

6. Eating slowly can lead to weight loss:
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

7. Weight loss through eating more fat (yes, more), but do it wisely:
If you were around for the low-fat diet craze of the 90's, you may have found yourself convinced that fat is the dieter's worst enemy. But that's not necessarily true. Fat is actually considered a vital nutrient. It is an important part of your diet: It can not only be beneficial ... it's essential! Fat supplies essential fatty acids for growth, healthy skin, vitamin-absorption and regulation of bodily functions. Not to mention that eating enough fat may actually help you manage your weight loss efforts by providing a better sense of satiety than other lower fat foods. This is because it helps you feel fuller longer than other lighter fare. For example, if you eat a reduced-fat cheese and egg white omelet in the a.m., your tummy may grumble by the time you've settled into your cubicle; but if you use a small portion of regular cheese, that morning meal may have longer staying power and keep you hunger-free until noon. The reason is fat actually takes longer to digest than some other types of foods. Since it sticks around in your stomach a while, you'll feel fuller longer and will be less inclined to eat until you feel a sense of hunger again.

Sushi is Good For You!

2010-07-07T22:52:00.001-04:00

Sushi is at the top of my list of favorite foods...so...I thought it would be fun to learn how to make it. It turns out that there is a lot more work involved that I thought. That being said, I have a much greater appreciation for all the hard work that goes into making sushi taste so yummy! Available in almost every city, sushi is much more than just a tasty meal. In fact, scientists believe it is one of the reasons why the Japanese are among the healthiest people in the world. The Japanese diet of raw fish, vegetables and rice is one of the healthiest in the world and as a result, their rates of heart disease are among the lowest in the world. On average, each person in Japan consumes around 100 grams of fish every day, in forms such as sushi, tempura and sashimi. The omega-3 fatty acids in fish are linked to heart protection and improved circulation. Rice is the staple of the Japanese diet and is a good source of energy and provides a supply of protein. Wasabi is thought to cleanse the palate and has also been found to aid in cancer prevention and prevent blood clots, if eaten regularly. The Japanese have been eating sea vegetables for centuries and they use seaweed in large amounts in their diet because of its concentrated mineral content. Up to a quarter of Japanese food contains seaweed to boost flavor and is rich in iodine, copper, calcium iron and magnesium. Ginger is a popular flavor-enhancer in sushi dishes and is widely known to have therapeutic effects, including aiding digestion. Soy sauce is made from fermented soy beans and is widely used in Japanese cooking. There are some definite benefits linked to a higher consumption of foods rich in soy. For those of you who are gluten-intolerant (like me), the only issue here is the soy sauce. The good news is that San-J makes a wonderful wheat-free soy sauce. San-J is available at Whole Foods Market and most any Health Food store.

If you live in Richmond and are interested in learning how to make sushi, please visit the link below.

http://www.facebook.com/#!/pages/Richmond-VA/Peach-Boy-Sushi/137158735931?ref=ts&ajaxpipe=1&__a=8

Fats that make you thin

2010-06-11T09:29:00.000-04:00

I wanted to share this video to help shed some light on the (sometimes confusing) topic of weight loss and dietary fat. For starters, we all need some fat in our diets to support optimal health and well-being. The issue is the source of fat we choose to consume, along with quality and quantity. I think this video helps clear up some of the confusion on this subject. As always, bon appétit!

http://www.comcast.net/video/fats-that-make-you-thin/1518372951/Comcast/popular/?cid=hero_mainlink

Muffin Top Epidemic

2010-05-16T20:36:00.000-04:00

"Muffin-top" is a generally pejorative slang term used to describe the phenomenon of overhanging flesh when it spills over the waistline of pants or skirts in a manner that resembles the top of a muffin spilling over its paper casing. This generally occurs when a person wears low-rise jeans, hip-hugger pants, and/or midriff-baring tops that are too small.

The question I have is why is this problem so widespread? I don’t have all the answers, but I believe that High Fructose Corn Syrup is a major culprit in this phenomenon. High fructose corn syrup was virtually unheard of until the 1970's when it was added to many foods and beverages, replacing white sugar and other sugars. Food manufacturers found this simple sugar tasted good and was a lot cheaper to use than other sweeteners. It didn't take long before high fructose corn syrup was added to everything, including bread and many processed foods. Perhaps by coincidence (perhaps not) the rate of obesity began steadily increasing after high fructose corn syrup made its appearance on the supermarket shelves as a hidden ingredient in foods. Many nutritionists blame it for the spike in weight gain following the low-fat craze of the 1980s, since greater amounts of high fructose corn syrup were added to products such as low fat cookies to make up for the taste lost by reducing the fat.

There are many reasons why high fructose corn syrup is bad for health and especially bad for people trying to lose weight. According to medical doctor and noted health expert Dr. Joseph Mercola, high fructose corn syrup is the sweetener most easily metabolized by the body directly into fat. Drinking just one can of soda pop puts 40 grams of high fructose corn syrup into your body, which is more than the American Medical Association's recommended daily allowance for all sweeteners! Drinking a can of pop along with eating a sandwich on white bread with high fructose corn sweetened-grape jelly and peanut butter can put your consumption sky-high. This manufactured fructose is sweeter than sugar in an unhealthy way, and is digested differently in a bad way. Research has shown that "high-fructose corn syrup" goes directly to the liver, releasing enzymes that instruct the body to then store fat! This may elevate triglyceride (fat in blood) levels and elevate cholesterol levels. This fake fructose may slow fat burning and cause weight gain. Other research indicates that it does not stimulate insulin production, which usually creates a sense of being full. Therefore, people may eat more than they should

Within the body, high fructose corn sweetener is processed very differently from natural sugars found in fruits and other food sources. Dr. Elizabeth Parks, writing in the Journal of Nutrition in 2008, states that high fructose corn syrup is quickly converted by the liver directly into fats, which are then stored. Some are stored directly at the liver. These can lead to raised cholesterol levels as well as create conditions ripe for insulin resistance, a precursor to Type II (adult-onset) diabetes. Worse yet, high fructose corn syrup is also a trigger food for some people; ingesting even a small amount of high fructose corn syrup sets up a craving in the body akin to an alcoholic's craving for more booze once they take a single sip.

Losing weight is not about deprivation; natural weight loss is possible once you eliminate high fructose corn syrup from the diet. The first steps are fairly simple; eliminate obvious sources such as soda pop and other sweetened beverages. Even fruit juices can contain large amounts of high fructose corn syrup, so unless the label states that the product is 100% fruit juice, or doesn't list high fructose corn syrup among the ingredients, skip it. Other healthy beverages include tea of all sorts, plain water, and sparkling water. The health benefits of tea are legendary and whether you opt for green tea, black tea, or herbal teas, unsweetened tea is a wonderful beverage to consume. Read labels carefully on all processed products. Breads, cookies, crackers, boxed and frozen dinners, ice cream and frozen desserts all contain great amounts of high fructose corn syrup. Making your own desserts ensures that all the ingredients are high fructose corn syrup free. Cooking from scratch using only unprocessed ingredients takes only a little bit more time and helps you avoid excess corn syrup, salt, and chemicals.

The only way to make lasting changes is to focusing on natural, whole, unprocessed foods. While fructose does exist in fruits, these natural plant foods also contain several vitamins and minerals that effectively disable the ill effects of the fructose they contain. When you're eating processed and prepared foods, you're often getting the desired taste but completely missing the nutritional value of your food. To truly take control of your weight, you must become aware of the foods that damage your body, and the foods that nourish and heal you. More often than not, if you suspect a food is unhealthy for you, you're right. Inspect your labels, or better yet, try eating foods that don't come packaged and processed for a couple of weeks and note the difference in your weight and overall health.

Eat Local

2010-04-26T21:03:00.000-04:00

Local and regional food equates to fresh food, vibrant communities, and a strong connection between cities and the countryside. We live during a time when we can get exactly what we want, when we want it. With the ability to ship goods throughout the world, most countries have access to fruits and vegetables that they would not otherwise have. Regardless of the time of year, we can get pretty much any fruit or vegetable at the grocery store; this isn't necessarily a good thing. It is usually many days, or maybe even weeks, by the time all of these imported fruits and vegetables have reached the United States. Worse yet, most of these items are picked before they are even ripe--which makes the nutritional content inferior. Fruits and vegetables are most nutritious when picked at the peak of ripeness (of course, this is nearly impossible to do year round.)

The solution? Only eat fruits and vegetables that are in season. Being willing to eat what is locally available is the best way to save money on fruits and vegetables and is the best for you nutritionally. For me eating what is local means different things in the summer and winter. In the summer I can eat fruits and vegetables grown locally or driven within a few hundred miles. However, in the winter this simply isn’t possible (local becomes anything grown in the United States!)

Earth Day!

2010-04-22T19:16:00.000-04:00

Celebrate the earth, eat environmentally friendly! What better way to honor Earth Day than to prepare a dish that's easy on the environment? Check out this website chock full of Earth Day recipes, featuring seasonal fruits and vegetables. Look for spring gems like asparagus, blueberries, cabbage, cauliflower, mushrooms and peas at your nearest farmer's market. Eating local supports your economy and involves fewer miles traveled - and fewer pollutants emitted - to get dinner on your plate.

http://holidays.kaboose.com/earth-day/earth-day-recipes.html

The Liberation Diet

2010-04-21T20:07:00.000-04:00

This book is right up my alley! What if you could eat real, satisfying, full-fat foods, and get thin and healthy, for life? We've been programmed by the food, medical and pharmaceutical industries with misinformation that is destroying our health in America. Authors Brown and Presley navigate the minefield of misconceptions surrounding low–fat high-carb diets, soy foods, and pharmaceutical medications. They challenge common myths about cholesterol, water consumption, and exercise -- and their findings will surprise you.

Written by a nationally renowned personal fitness trainer from New Jersey and a registered dietitian from Texas, two health mavericks who independently came to the same conclusions about the "code-red" state of health, The Liberation Diet represents their collaboration in cracking The Mis-Information Code. Unlike most diets, The Liberation Diet has many real life success stories.

Get ‘liberated’! Follow The Liberation Diet and get thin and healthy for life!

http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=57137322

Easy Herb Garden

2010-04-11T19:07:00.001-04:00

One of the things I love most about springtime is easy access to fresh, tasty herbs. You can easily grow them in pots on the patio within reach of the grill! Potted herbs are fairly easy to grow, but they are a bit different than most container plants, so you'll want to make a few adjustment. Just a few super easy steps and you’re on your way!

1. Plant herbs with similar light requirements in the same pots (I admittedly don’t have a green thumb, so I tend to stick with herbs that have similar light requirements.)

Herbs which tolerate full sun are basil, sage, rosemary and thyme. Lemon balm, tansy, oregano and parsley like partial shade. Bay, chamomile, coriander, ginger, mint and tarragon tolerate full shade.

2. Use at least 10" pots for single herb plantings and much larger pots if you are going to put multiple herbs in one pot. Herbs have expansive root systems and need the room large pots give them.

3. Amend the soil you use for your herbs. Herbs grow best in an alkaline-based, aerated soil. Create these conditions by mixing 3 parts all-purpose potting mix with 1 part manure and 1 part coarse sand. The sand creates aeration and the manure makes the soil more alkaline.

4. Water herbs in pots by soaking them, letting them dry out slightly over a period of two or three days and then soaking them again. Herbs prefer to dry out slightly in between heavy watering. However, if your herbs are in full sun, watch them to make sure they do not wilt. Herbs must be watered every day if they dry out in the span of one day.

5. Water the herbs more often if you grow them in clay pots because clay pots dry out more quickly than wood or plastic pots. Smaller pots also need water more often.

Real Food, Real People

2010-03-26T11:04:00.000-04:00

I'm so excited about the growing interest in real food! So, what is real food? The first thought that comes to mind for most people is a vegetarian diet. While there is nothing wrong with that approach, I prefer to have the variety that meat, poultry and seafood provide. The key is eating whole fresh foods that are minimally processed. As Michael Pollan says "Don't eat anything your great grandmother wouldn't recognize as food."

Many of my readers have expressed that they like the idea of eating this way, but need help. Michael Pollan has many excellent books that tackle the subject of food. These are two of my favorites and have been a source of inspiration for eating well.

Grilled Rib Eye Steak

2010-03-25T22:01:00.000-04:00

There’s nothing like a grilled Rib Eye steak (and a glass of red wine), now THIS is real food. Grass-fed, locally raised Rib Eye steak on the grill is just downright amazing! It has a wonderful buttery taste, which is absolutely delightful. Add a green salad and some garlic smashed potatoes and you have a very delicious, yet simple, dinner.

How to grill a perfect Rib Eye steak:

• Purchase Rib Eye steak at least 1 to 1-1/2 inches thick, with bright red color and abundant marbling.
• Bring steak to room temperature — removing from the refrigerator at least 2 hours prior to cooking. This will prevent over-charring or taking too long to cook.

• Marinate for at least one hour. One of my favorites is very simple; olive oil, red wine, a dash of soy sauce, and salt & pepper.

• Preheat gas grill on high to 500–600 degrees.

• Place steak on very hot grill and close lid. This will help the steak cook from all angles and sear in juices.

• Cook with lid down for 2-3 minutes (resist the urge to open and look.)

• Flip steak after 2-3 minutes using grilling tongs. Don't use a fork, it will let out all the juices you're trying to keep in.

• Close lid and continue to cook until preferred doneness:

About 1 more minute for rare

About 2 more minutes for medium rare

About 3-4 more minutes for medium

Garlic Smashed Potatoes:

• 3-4 organic russet potatoes

• 5-6 organic garlic cloves

• ¼ cup butter

• Just enough milk to make the potatoes creamy

• Salt to taste

Scrub potatoes thoroughly. Cut into quarters (leave skin on) and boil with garlic cloves until soft. Smash potatoes and garlic with a fork, add butter and milk to desired consistency. Salt to taste.

Grocery Shopping Critique

2010-03-17T22:05:00.000-04:00

The emerging trend toward healthier, fresher foods that are also kind to the environment present a new dilemma for conscientious consumers. As a result of this, marketers tout the attributes of "organic" food, while the "local foods movement" is gaining popularity throughout the world. Consumers frequent local farmers' markets because they expect higher quality, freshness and taste, and lower prices. Organically grown produce is healthy and environmentally friendly because of the use of less-damaging pesticides. But the loaded question is this; do consumers really understand the difference between "organic" and "local" produce? And what price are we willing to pay for these fresh, premium products? These questions present challenges for growers, retailers, and ultimately, savvy consumers.

Follow the link bellow to learn more; I found this article to be very informative on the subject and I hope you will enjoy it as much as I did!

http://www.oprah.com/health/Grocery-Shopping-Critique/2

Why Has Eating Become So Difficult?

2010-03-09T21:59:00.000-05:00

Along with sleep, what you eat is likely the biggest determinant of how healthy you are. Now, the real question is: why is it so hard to figure out what we should be eating? A wolf doesn’t have a problem figuring out what a healthy diet is, birds know exactly what they should be eating (you probably see where I'm going with this.) So what’s the deal with us humans? I think the answer is that most of what we’re presented with isn’t real food. A stroll down the grocery aisle will confirm this, what you’ll see is (to quote Michael Pollan) “edible food-like substances,” but precious little “food”. We’ve been convinced that the foods nature has provided us are inadequate and need our intervention. We steer clear of fat, along with other important nutrients. Then we dissect food, and put it back together in unnatural ways, generally making sure that we never eat anything remotely resembling the foods our body recognizes.

What I mean by “real food” is simple…foods that are in, or very near to, their natural state. Here’s a short list of guidelines to lead us to real foods:

Food grows and dies; it isn’t created.
Food rots, wilts, starts to smell (you get the picture).
Food doesn’t need an ingredient label (and probably isn’t in a package either). Example, an apple is an apple, chicken is chicken, and almonds are almonds… and, yada, yada, yada!
Food doesn’t make health claims and doesn’t have celebrity endorsements.

So where do you find all of this food? Ideally, your local farmer’s market; the food is fresher with an abundance of fruits, vegetables, herbs, spices, raw cheeses, and grass-fed meats and eggs (not pies, cookies, and bagels), real food from real farmers. Okay, so let’s get real, a trip to the grocery is inevitable and I understand that. The key to the grocery store is sticking to the perimeter. Think about what you see on the outside of the store…meat, eggs, produce, nuts; all foods that are incredibly healthy and unprocessed. About the only thing I can think of worth venturing into the middle aisles for are things like olives, vinegar, rice, tomato sauce, and toothpaste.

Subway’s Dubious Nutrition Claims

2010-02-16T22:29:00.000-05:00

When you think of a healthy fast food chain, which one comes to mind? If you chose Subway, you’re not alone. According to a recent survey by market research firm Decision Analyst, Subway is the fast food franchise consumers trust the most for nutrition information. Subway is the leader in consumer trust with almost one-quarter (24.2%) of consumers saying they “completely trust” its nutritional claims…42% of Subway customers choose this restaurant because it “has a good selection of healthy items,” compared with only 3% of Taco Bell consumers who select this restaurant for its healthy menu.

“Subway owns the nutritional claim relative to its competition, as there is a significant gap between Subway and these other popular fast food/quick-service restaurants.” Truth be told; Subway has taken great pains to portray itself as a healthy fast food, and if you look at the nutrition information on their menus and website, it is quite impressive, until you read the fine print.

What you need to know:

At the bottom of the nutrition facts webpage (this requires a great deal of scrolling) you’ll see the following “disclaimers” in small print:

Subs with 6 grams of fat or less include 9-Grain Wheat bread, lettuce, tomatoes, onions, and green peppers. All other sandwich values include cheese unless otherwise noted.Salads contain meat/poultry, standard vegetables and do not include salad-dressing or croutons. Addition of other condiments and fixings will alter nutrition values.

Any restaurant that presents their nutrition data this way will look better than those that don’t. But who in the world would dream of having a sub without a schmear of mayo or some other condiment? Or a salad without any dressing? Trust me, you actually NEED a bit of oil, not just to make the salad go down easier, but to increase absorption of some of the vitamins and minerals in the veggies.

There are eight “6 grams of fat or less” sandwich options, and you can’t have a slice of cheese with them, nor condiment. Yes, they are under 300 calories (for a six inch sub), but who eats such an unflavored option (not me.)

And even if by some strech of the imagination you actually swallowed down the sub without adding cheese or a spread, the sodium levels are atrocious! Four of the eight choices mentioned above provide over 1000 milligrams of sodium. That’s almost half a day’s worth for healthy adults.

In California, the nutrition info provided by restaurants must be for all menu items AS SERVED, not a stripped down version of just the healthiest options. So how does Subway get away with it? Who knows…

In conclusion: At best, Subway is the least un-healthy option out there. Don't let their marketing hype confuse you to into thinking that a Subway sandwich is a healthy meal choice.

Goodbye, Boring Breakfast!

2010-01-29T21:58:00.000-05:00

There are few of us willing to wake up an extra 30-45 minutes earlier every morning to whip up a nutritious and filling breakfast. Truth be told, most of us are lucky if we can pour ourselves a hurried cup of coffee before we rush out the door to begin our day. However, skipping breakfast should never be an option because it provides the energy you’ll need for the day ahead. Breakfast cereals are a popular way to start the day, but for the most part they are not hearty enough to get you through the morning. And for those of use who are gluten-intolerant, preparing a healthy breakfast can become even more of a challenge. However, with a little planning there is no reason why breakfast can't be tasty, quick and filling. The key is planning ahead; a fail-proof approach is to prepare the night before. The last thing you need to worry about in the morning is another thing to add to your “to do list.”

One of my favorite breakfast meals is crust-less quiche. Prepare a large pan on Sunday afternoon and you’ll have breakfast covered for the next week. Trust me; you will not miss the crust! The following recipe is one of my favorite concoctions (spinach and mushroom quiche) The best part is that you can have fun with it; keep the basics (eggs, milk, salt and pepper) and then throw in left-over’s from last night’s dinner to create your own quiche—be creative and have fun!

Spinach and Mushroom Quiche
Prep Time: about 15 minutes
Cook Time: 30 minutes

Ingredients:

• 1 T olive oil
• 1 T butter
• 1 onion, diced
• 2 garlic cloves, minced
• 10 oz frozen spinach, thawed and drained
• 10 eggs
• 1 ½ cups milk
• 6-8 oz feta cheese or goat cheese
• 1 lb shitake mushrooms, sliced
• ½ tsp fresh ground pepper
• 1 tsp sea salt

1. Preheat oven to 350 degrees.

2. In a large frying pan, sauté onion and garlic in olive oil until tender, next add butter and mushrooms (continue to sauté until mushrooms are tender.) Remove from heat.

3. In a separate bowl, beat the eggs. Add the cheese, salt and the pepper, and stir to combine.

4. Add spinach, mushrooms, onions and garlic, stir to combine.

5. Pour into a greased 9 x 13 glass baking dish; bake for 30 minutes, or until the edges start to brown.

6. Serve alone, with a tossed salad, rice, or roasted red potatoes (my favorite!)

7. Yields about 8 servings (depending on how hungry you are!)

Lose Weight; Eat Real Food!

2010-01-02T13:28:00.000-05:00

For many of us, ringing in the New Year brings a renewed commitment to improve our lives with resolutions to make positive changes. Diet resolutions are among the most popular. Fitness centers fill up, and restaurants sell more salads. TV shopping channels hawk diet supplements, exercise equipment and lots of Spandex active wear. But more often than not, even the most enthusiastic plans to “finally lose weight this year” fade by the time Super Bowl snacks appear.

Instead of setting yourself up for failure with another fad diet, remember that the only way to successfully maintain weight loss is to make lasting changes. Real food is the answer; real food is what you find around the outer aisles of the supermarket. This is where you find the fresh vegetables, fruits, meats, and dairy. You also find real food in the frozen food cases. The other real foods include certain breads, dried beans and grains, and canned goods. Real foods are foods that you can recognize without having to read a long list of ingredients. Broccoli is broccoli. Cheese is cheese. Milk is milk. Apples are apples. Chicken is chicken (see where I'm going with this?)

Now that you know what the real foods are, you must restrict yourself to those real foods that are not laden with too much sugar and salt. Many canned goods are high in sodium or sugar. Too much sodium, from salt or sodium chloride, is linked to hypertension. Too much sugar adds too many calories. Furthermore, too much salt and sugar causes us to crave more food and overeat. That's why you can't eat just one potato chip. That's why when you drink certain sweetened beverages, you're still thirsty.

To lose weight you must burn more calories than you eat. Professional athletes can eat several thousand calories per day and remain lean because they burn several thousand calories per day. People who sit at a desk all day don't need to eat as much as pro athletes. If you work at a desk and you eat as much as Venus or Serena Williams, then you are going to get fat. A point of clarification is in order here: Lean and thin are not the same thing. You can be thin and fat, meaning that you have no significant muscle mass or muscle tone. Serena Williams is not thin, but she is lean. She has lean muscle mass.

In addition to eating real food, you must eat sensible portions. If you eat food without a lot of sugar and salt, it is easier to eat smaller portions. You will not be as easily subject to cravings, and you will be more easily satiated because your body will get nutrients from real food. Real foods are nutrient dense and will not ignite cravings, so begin now to incorporate them in your diet.

The Dirty Dozen

2009-12-08T19:49:00.000-05:00

Okay, so there are plenty of good reasons to choose locally grown, organic produce whenever possible. However, I do understand that organic food is admittedly more expensive. If you want to maximize the good stuff, while minimizing the cost, you do have options. If you can avoid eating conventionally grown produce in the top 12 "Dirty Dozen" list, you can reduce your pesticide exposure by up to 80%! Holy moly! This list was compiled by the Environmental Working Group from approximately 87,000 studies by the USDA and FDA of the 47 fruits and vegetables listed between 2000 and 2007. Please bear in mind that there are many fruits and vegetables that are not on this list…these 12 were chosen simply because they are the most commonly consumed on a regular basis. Number 12 on the list is one you may find interesting (potatoes.) Ask any potato farmer if they eat their own potatoes and the answer will be, point-blank, "never." Most of them preserve a separate plot of their land to grow their own organic potatoes that they feed to their own familes. The problem: root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes—the nation's most popular vegetable—they're treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they're dug up, the potatoes are treated yet again to prevent them from sprouting. Try this little experiment; buy a conventional potato in a store, and then try to get it to sprout...it won't.

Shop organic only:

Peaches
Apples
Sweet bell peppers
Celery
Nectarines
Strawberries
Cherries
Lettuce
Grapes (imported)
Pears
Spinach
Potatoes

Safe to buy conventional:
Eggplant
Broccoli
Cabbage
Bananas
Asparagus
Sweet peas (frozen)
Mango
Pineapples
Sweet corn (frozen)
Avocado
Onions

Eight Thanksgiving Survival Tips

2009-11-25T21:42:00.000-05:00

Thanksgiving is tomorrow and there have been countless online discussions and recommendations on what to eat, how to eat, and how to stay healthy. Well, here is my list!

1. No Guilt. Okay, holidays are no time to start a diet or feel bad about poor eating habits. It’s all about family, tradition, and having a good time together. That said, a few simple adjustments, barely noticeable, but highly effective, can help you lower your stress levels this holiday.

2. Prepare a home cooked meal. It may be rich and full of calories, but at least you know whats in it and it’s low on preservatives, additives, colorings, and other artificial stuff your body does not need. Prepare the meal together with your significant other, children or friends and get the added benefit of quality time together.

3. Serve on small plates. Countless studies have shown that when plates are smaller, less food is placed on them, and less is eaten. Resist the urge to show off the entire China set, and use just the appetizer plates and soup bowls.

4. Color your table. The turkey, stuffing, gravy, and potatoes are all shades of beige-brown. Thank goodness for the cranberry sauce. But what about some hearty salads as sides too? Corn on the cob, Broccoli, beans, carrots and peas, beets, leafy greens, as well as peppers, eggplants, and so many other veggies can be an integral and healthy part of the meal.

5. Hors d’oeuvres. Make them small…tiny…bite size. This is important because most people consume 300 calories BEFORE the meal begins—just snacking!

6. Drink water and, of course, wine (my favorite!) But skip the soft drinks, juices, and other useless calories.

7. Wait before dessert. Take 20-30 minutes after finishing off the main course to let your body feel full. Then you'll be happy with a small portion.

8. Plan the next few days…you’ve got a long weekend ahead of you. Plan some physical activity outdoors; run, cycle, play basketball, or simply walk around the neighborhood. And don’t forget to have plenty of fruits and vegetables stocked up to accompany your leftovers from the holiday meal.

Most importantly, enjoy this magical holiday season.

Bon Appetit!

Pan Roasted Duck Breast

2009-10-08T20:13:00.000-04:00

Are you ready to spice up your dinner plans? This dish is absolutely delicious and super easy to prepare (recipe courtesy of Emeril.) The essence is a tad on the salty side, so you may want to adjust the amount of salt according to your taste. Add a side salad, steamed vegetables, or any side your heart desires and you have a delicious and satisfying meal in no time flat! I like baby field greens with shredded carrots and celery. Dress your salad with olive oil and balsamic vinegar or a high quality salad dressing from your local health food store. I would avoid commercial salad dressings at all cost…they are loaded with MSG and other harmful additives.

Ingredients:
• 3 duck breasts
• Essence (recipe below)
• 1 tablespoon olive oil

Essence (Emeril’s Creole Seasoning):
• 2 ½ tablespoons paprika
• 2 tablespoons salt
• 2 tablespoons garlic powder
• 1 tablespoon black pepper
• 1 tablespoon onion powder
• 1 tablespoon cayenne pepper
• 1 tablespoon dried leaf oregano
• 1 tablespoon dried thyme
Combine all ingredients thoroughly and store in an airtight jar or container.

Directions:
Preheat oven to 400 degrees. Season the entire duck breast with Essence. In a large sauté pan, over medium heat, add the olive oil. When the oil is hot, add the duck breast, skin side down. Sear for 6 minutes. Flip the duck breast over and place the pan in the oven. Roast the breasts for 8 to 10 minutes. Remove the pan from the oven and allow to rest 2-3 minutes before slicing. Slice each duck breast into ½ inch pieces. Serve with fresh green salad or steamed veggies. If at all possible, use organic spices for your Essence and choose organic duck breast if it is available. Cooking for one? Not a problem, the Essence keeps for months if you store it in an airtight container.

Question of the Day

2009-10-08T15:58:00.000-04:00

What do margarine and butter have in common? You can spread both of them on bread (you can also spread shoe polish on bread.) To make margarine, the oil must be hardened. This is done by bubbling hydrogen through the vegetable oil at high temperature. The hydrogen saturates some of the carbon-carbon bonds of the oil. The product then becomes hard or solid at room temperature. When the carbon bonds are saturated, the product is called a saturated fat. The final product also usually contains some trans-fatty acids, no matter what the label says. These are man-made fatty acids. Research shows that trans-fatty acids increase inflammation in the body. This can worsen illnesses such as colitis and arthritis. Very recent research indicates that trans-fatty acids in margarine raise LDL levels. LDL is the "bad" cholesterol. Yikes! Pass the butter, please.

What is butter? Butter is made from the cream that rises to the top if milk is allowed to sit for a time. Butter is made by churning cream. This causes a chemical reaction that causes the cream to harden slightly, giving it the buttery consistency. Butter is a fabulous fat that contains a number of natural fatty acids that are excellent for the body. Butter is an excellent source of fat-soluble vitamins such as vitamin A, D, E and K. These are not found to any degree in margarine. The vitamin content of butter varies seasonally, depending on the diet of the animals from which it is derived.

Break An Egg!

2009-09-22T15:32:00.000-04:00

Omelets look easy (and they are once you learn some tricks.) The most important thing to remember about making an omelet; if you mess up, don’t worry about it…just call it a scramble! Before you start, make sure you have all your fillings prepared and ready to go. If you are using veggies, be sure to lightly steam them ahead of time. First, wisk the eggs in a bowl, adding the salt and pepper. Over medium-high heat, it takes only about a minute to cook an omelet. Stay focused…do NOT walk away from the pan! Constantly shake the pan to redistribute the eggs, roll the unset eggs around the edges (you want the base to be fairly done before you add the fillings.) Put the filling on one side, use a spatula to fold, and then slide the omelet onto the plate.

This is one of my favorite recipes, but you can use any fillings that your heart desires!

3 eggs
2-3 Tbsp Milk
Salt and pepper (adjust amount to your own taste)
Broccoli, steamed and cut into small pieces
Cheddar cheese, grated
Garnish with fresh parsley

Fast Food Worth Eating!

2009-09-21T08:18:00.000-04:00

When conversation turns to restaurants that buy seasonal ingredients from area farms, fast food restaurants usually do not come to mind. Unless you’re talking about Chipotle Mexican Grill! When Steve Ellis opened his first Chipotle Mexican Grill in Denver in 1993, he knew that his success depended on the fresh, flavorful ingredients in the restaurant’s hand-prepared salsas and guacamole and on the marinade and dry rubs used on the never-frozen chicken, pork, and beef grilled on-site. For Chipotle and its suppliers, naturally raised animals are those served vegetarian feed and given neither antibiotics nor added-growth hormones. This goes far above and beyond the USDA’s requirements for “natural” meat. The company’s success has come because customers are willing to pay a little more for great-tasting, fresh food! To learn more, visit their website at http://www.chipotle.com/ and read their manifesto. Bon Appétit!

Healthy Tips For The Day

2009-09-17T10:52:00.000-04:00

Eating well doesn’t have to be complicated. You can start today (yes, today!) Here are a few simple tips to get started.
1) Eat Food. Not too much. Mostly plants....Michael Pollan wrote it, live it! 2) Eliminate Processed Food: whether you are concerned about losing weight, feeling better, or helping the environment, eliminating processed foods is the answer. 3) Eat Local and Eat In Season: eat food that's in season whenever possible to ensure freshness and reduce food miles.

Brasco Broth

2009-09-15T11:05:00.000-04:00

This delicious soup is filled with gelatin-rich, collagen-building substances and is a satisfying meal in itself. Protein and fat (yes, fat is good for you!), carbohydrates and fiber (supplied by the vegetables), and antimicrobial substances (supplied by the garlic). This soup is one of the many delicious digestive restoring recipes from “Restoring Your Digestive Health”; Jordan S. Rubin, N.M.D., and Joseph Brasco, M.D.

The use of organic produce and organic free-range chicken is ideal. However, if you are on a tight budget, it is okay to substitute conventional products. Just remember, the more wholesome and fresh the ingredients, the better the broth!

BRASCO BROTH

3 quarts filtered water
½ oz structured water additive (available at most health food stores)
1 tablespoon apple cider vinegar
4-6 tablespoons coconut oil (4 is usually enough)
1 medium organic, free-range or kosher whole chicken, cleaned and cut into pieces (if you wish, you can substitute beef or another type of poultry for the chicken)
2-4 chicken feet (if you can find them, good luck!)
8 organic carrots, sliced
6 stalks of organic celery, sliced
3 medium-size organic white or yellow onions, peeled and diced
4 inches ginger, grated
5 cloves garlic, peeled and diced (omit if you have upper GI problems or severe heartburn))
2-4 tablespoons moist high-mineral Celtic sea salt
1 large bunch parsley

Place the filtered water in a large stainless steel pot, add the structured water additive and apple cider vinegar, and let stand for 10 minutes. Add the oil, chicken, chicken feet, vegetables, ginger, garlic, and sea salt; and bring to a boil over high heat. Let boil for 60 seconds, then lower the heat to the lowest setting possible and simmer for 12-24 hours. About 30 minutes before removing soup from the heat, add the parsley. Remove the soup from the heat. Remove and discard the chicken fee. Remove the chicken meat from the bones; and then place the meat back into the soup and discard the bones. This soup will keep up to five days in the fridge; it also freezes well.

Cream vs. Non-Dairy Creamer

2009-09-13T16:42:00.003-04:00

I must confess that I love coffee…the stronger the better…with whole milk (real milk, not non-dairy creamer.) Let’s see how these non-dairy alternatives measure up to the real deal.

So what is cream? Simple…it’s the butterfat layer that comes with real milk. That’s it…just butterfat. It’s about 64% saturated fat and has about 6g of fat per tablespoon, an amount I’d assume is sufficient for a mug of coffee.

Now what about the leader of the pack when it comes to flavoring coffee? Let’s look at the ingredient list for Coffee Mate Original, a variety of non-dairy creamer found in more than a couple household kitchens. “Corn syrup solids, partially hydrogenated vegetable oil (coconut, palm kernel or hydrogenated soybean), sodium caseinate (a milk derivative but not a source of lactose), Dipotassium phosphate, mono- and digycerides, artificial flavor and annatto color.”

Okay, so we start off with corn syrup solids, which is corn syrup liquid dehydrated of most of its water. Next up is our good buddy, partially hydrogenated vegetable oil (aka trans fats.) Here’s what I find mind boggling; coconut and palm kernel oils are both highly saturated, making them already stable at room temperature. Why is there a need to hydrogenate these oils? Then we have sodium casienate, which is marked as a milk derivative. Wow! How in the world is a product derived from milk considered “non-dairy”....hmmm? Regardless, it’s added to give a thicker creamier texture to the aforementioned sugar and trans fats. The dipotassium phosphate (or phosporic acid) and mono- and diglycerides basically serve to improve mouth feel, keeping ingredients together that normally don’t go together. Essentially, when you choose Coffee Mate in your coffee, you are basically pouring in sweetened trans fats.

Your best option: Ditch the Coffee Mate and go with full-fat cream or milk if you can’t stomach black coffee.

Beef and Green Bean Stew

2009-08-31T22:32:00.000-04:00

The weather this morning was absolutely delightful. After weeks of searing heat and unbearable humidity, I awoke to a deliciously cool morning. Fall is my favorite time of year, and it paid an early visit this morning. I’ve been in the mood for soup lately, and today was the perfect day to experiment with a new recipe. This soup is satisfying, yet not too filling. Fresh green beans are fantastic, but frozen green beans just as well. If you’d like a more hearty soup, include potatoes and more carrots (sliced), along with an additional cup of beef stock.

2 lbs Beef (suitable for stewing) or Boneless Short Ribs
2 T Olive Oil
Fresh Ground Pepper
2 Cups Diced Onion
1 Cup Diced Carrots
1 Cup Diced Celery
3 Garlic Cloves, Minced
1 t Crushed Red Pepper
1 t Thyme
1 t Sea Salt
1 Cup Dry White Wine
28oz Diced Tomato (reserve liquid), preferably organic
4 cups beef stock (preferably homemade)
1 pound fresh, or 10 oz frozen and thawed green beans
½ cup minced fresh parsley

Wash and dry the beef, and season with salt and freshly ground black pepper. In a large pot, heat the olive oil and brown the meat on all sides. When meat is browned, remove from the pan with a slotted spoon, leaving the oil in the pan. Stir in onions and sauté until soft. Stir in the carrots and celery and continue to sauté until the onions begin to brown. Stir in the garlic and red pepper and cook for one minute. Stir in the wine and cook until the wine has reduced by half. Return the meat and its juices to the pan, along with the tomatoes (and liquid reserve) and beef stock; stir well to combine. Bring the liquid to a boil, cover the pan, turn the heat to low, and simmer until the meat is very tender (about 1 ½ - 2 hours) depending on the cut of beef. After the meat has simmered, stir in the green and parsley. Continue to simmer for 45 minutes, or until green beans are tender. Add additional salt and pepper as needed.

Delicious Homemade Mayonnaise

2009-08-30T15:18:00.000-04:00

The difference between mayonnaise and some of the popular commercial spreads is actually frightening. For example, lets take a look at the ingredients in Miracle Whip; water, soybean oil, sugar, vinegar, food starch-modified, salt, cellulose gel, microcrystalline cellulose, mustard flour, egg white, artificial color, sodium caseinate, xanthan gum, cellulose gum, spice, paprika, natural flavor, betacarotene (color). Yuk! Now, here is a simple mayonnaise recipe; eggs, lemon juice, paprika, salt, and oil. It's that simple (and I can pronounce all of the ingredients!) Of course, when making homemade mayonnaise, it is important to choose the right oil. There has been an ever-expanding choice of oils at most local grocery stores over the past few years. Not long ago, our options were limited to corn, canola, safflower and maybe olive oil. But now choices include walnut, almond, coconut, grape seed and other types of oil as well (like fragrant truffle oil.)

A combination of olive oil and coconut oil is the perfect balance to providing a high quality and nutritious mayonnaise. Wow, mayonnaise can actually be healthy for you! This recipe is a good balance of coconut oil and olive oil in flavor. Yummy! The coconut oil adds just a tad of sweetness to it, without overpowering the olive oil.

1 whole egg (fresh, free range eggs from the farm are preferred)
2 egg yolks
1 T Dijon mustard
1 T fresh lemon juice
1/2 t sea salt
1/4 t white pepper
1/3 cup extra virgin coconut oil (melted)
2/3 cup extra virgin olive oil (preferably organic)

Combine the eggs, mustard, lemon juice, salt and white pepper in a blender or food processor. With the blender or food processor running on a low speed, start adding oils very slowly. Start out with drops and then work up to about a 1/16 inch stream. It takes a good 5 minutes to accomplish this, but the end result is well worth it! Continue blending until all the oil is incorporated; yields about 1 ½ cups. Place in refrigerator to thicken and store in an airtight container for up to two weeks.

Food, Inc.

2009-08-30T15:04:00.001-04:00

Food, Inc. may take the real food revolution to a new level. As endnotes to the movie put it, we can all vote to change the system, three times a day. Every choice we make of how to spend our food dollars, of what to put in our mouths, is a chance to say, this is what I value, this is what I want more of, and this is what nourishes me.

Remember when food was real?

2009-08-30T15:03:00.001-04:00

Remember when food was real? I don’t...but most of our grandparents do. Sadly, most of what we are consuming today is not actually food at all. A stroll down the grocery store aisle can be a tempting experience. Rows and rows of delicious food all wrapped up in beautiful packages. Processed foods have been altered from their natural state to prolong shelf life. And scary as it seems, about 90% of the average grocery bill is spent on processed items. Fortunately, more people across the country are finding new and reliable ways to put fresher, healthier food on the dinner table. There has been an increased awareness on buying locally; milk, eggs and meat from the farm down the road, delicious tomatoes and peppers from an open-air market and herbs from your backyard. Increasingly, such choices are easier to find.

What's with the mysterious ingredients in food?

2009-08-30T14:58:00.000-04:00

I find it interesting that something as simple as real food can be transformed into a complicated mess! See if you can guess what food product this is: A pasteurized blend of egg whites, water, nonfat dry milk, modified food starch (corn), corn oil, sodium steroyl lactylate, cellulose gum, magnesium, chloride, beta carotene (for color), ferric orthosphate, zinc sulphate, vitamin E acetate, calcium pantothenate, TBHQ (to maintain freshness), vitamins: cholecalciferol (D3), riboflavin (B2), pyridoxine hychloride (B6), thiamine (B1), cyanocobalamin (B12), folic acid. These ingredients are so scary that my spell check didn’t even have any suggestions! Give up yet? Second Nature No Cholesterol Egg Product. Yikes! I think I’d rather take my chances on eating a real egg.

Where's the Beef?

2009-08-30T14:52:00.000-04:00

The perfect compliment to homemade soup is homemade stock. Yum! Good beef stock should include grass fed, organic beef—and bones (the marrow and gelatin are particularly nutritious.) When pressed for time, it can be tempting to pick up a beef broth mix from the grocery store. Well, I wasn’t so tempted after reading these ingredients for a popular mix: Salt, hydrolyzed vegetable protein, sugar, monosodium glutamate, dehydrated onion, maltodextrin, dextrin (with beef extract and partially hydrogenated soybean oil), caramel color, autolyzed yeast, corn oil, dry malt syrup, disodium inosinate, disodium guaylate, natural flavor, not more than 2% silicon dioxide added as an anti-caking agent. Really? Yuk! I can’t even pronounce most of these words, let alone begin to figure out where the beef is. I think I'll pass.