December 29, 2011
Happy New Year to you! Thank you for reading and sharing my blog. I appreciate you, your comments, and look forward to this year together. I like the beginning of a New Year. For me, it’s a time to review and renew. I’m one of those who likes to take an up close and personal look at my life, where I’m going and what needs to be tweaked…and believe me…there’s always a lot of tweaking to be done.
I’m sure your schedule is like mine…pretty jammed every day. Well, I’m trying to take a little better care of my health, particularly the way I eat. I know, I’m a registered dietitian but I’m human too with a long list of things that need to be done everyday and never enough time. Sound familiar? So I’m looking at real world, everyday ways that I can eat better and improve my health and I want to share them with you.
Joining me on the podcast to discuss test kitchen tips for a healthy new you is Regina Ragone, registered dietitian and Food Director at Family Circle magazine. She was part of a food trend survey for Hunter PR and their results found that in 2012, 67% of Americans will make food-related resolutions. Do you agree? Do you plan to make food-related changes/tweaks?
Regina shared ways that the Family Circle test kitchens are working to produce healthier recipes:
Lowering the sodium in their recipes. Family Circle uses ingredients like no-salt or low-salt tomatoes and adds back in a little sea salt for more punch. Regina suggests making sure your dried spices are not old! I’m definitely more aware of sodium and grow fresh herbs in small pots outside my door including rosemary, oregano, chives, and sage. Once you start using herbs and spices it’s easy to cut the salt and not go back. Plus your taste buds adapt.
Check out this month’s recipe for Chicken, Sweet Potato and Cauliflower Vindaloo that includes quinoa.
Incorporating more whole grain products like quinoa and wheat berries to bulk things up without adding fat. There are really good blends/mixes available now. Newly popular whole grain products can be a little pricey so watch for sales and coupons. Use them in place of meat for a meatless Monday dish. I like the products by truRoots…they carry a wide variety of organic whole grains and lentils such as quinoa, green lentils and brown rice.
Add great condiments like good balsamic vinegar (Regina loves Lucini’s fig), mustards and honey… all help perk up the flavor of food.
Want more information? Listen to this week’s podcast below.
Listen to this week’s podcast
October 20, 2011
Do you know the word probiotics? Maybe you’ve heard the terms healthy bacteria or friendly bacteria. You probably never gave a great deal of thought to your gastrointestinal tract or gut until the commercials for yogurt and yogurt drinks that promise to strengthen your immune system, help with regularity or replace healthy bacteria that were destroyed by antibiotics.
Your gut is the site of digestion, absorption, some immune function and elimination.
Healthy or friendly bacteria have various roles in the body. The friendly flora compete with unhealthy bacteria to help keep the body working as it should including regularity and a healthy immune system as well as take part in the production of folic acid and some B vitamins.
So what exactly are probiotics? Live microorganisms when given in adequate amounts can have a beneficial health effect on the body. However, there is no legal definition for “probiotic” in the US.
If you’ve decided to try a probiotics product, how do you know which one is the best choice? There are so many products on the market.
Here are three smart tips to help you make the right choice.
1. Probiotics are not all the same or equal. The health effect depends on the species and strain. Think of it like this. When you are sick with an infection that requires antibiotics, your doctor prescribes a particular antibiotic proven to destroy the bacteria causing the illness.
In other words, antibiotics are specific to certain bacteria. If you are prescribed the wrong antibiotic, the infection will not clear up until the correct antibiotic is give. It’s the same with probiotics.
*** Probiotics is a term we use very loosely in the media and marketplace….a catch-all phrase for all so-called healthy bacteria. ***
2. Probiotics are categorized by group, species and strain. Probably more than you want to know but it’s important to at least grasp the idea. Consider Lactobacillus acidophilus GG. Lactobacillus is the group, acidophilus is the species and GG is the strain. GG is the strain with research behind it.
Whether probiotics are taken in food or supplement form doesn’t matter. But take a supplement with food as food helps buffer the probiotics against stomach acid so the healthy bacteria are not destroyed and make it to the intestines.
A good company will tell you the full name of the probiotic bacteria on the label or provide a website to check out or number to call for more information. Their research should also be available on the website to show that the probiotics actually work. Less reliable companies will not have this information available.
3. Probiotics or healthy bacteria can be destroyed by direct light and high temperatures, even during manufacturing so the actual probiotic count may be lower than what’s on the bottle or package.
Probiotics should be ‘live’ which means they still work so look for the words “live and active cultures” on the label. Be sure and check for a shelf life and how the product should be stored.
By the way, natural food sources of probiotics include yogurt, buttermilk, sauerkraut and kefir. A few of the probiotics-enhanced products with research behind them to check out for specific health benefits include the supplements Culturelle and Florastor and the food products Activia, DanActive, Danimals, Yakult, Stoneyfield Farms yogurt and Attune cereal bars.
Remember, discuss with your doctor or health care providor which probiotic strain is right for you if you are using it to help treat a specific health concern. Check out the company’s website for specific information on the species and strain of the probiotics. Want more overall knowledge… take a look at usprobiotics.org
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
September 29, 2011
Do you live where the seasons change? I love Florida but miss the seasons in Tennessee where I grew up. Especially fall…the leaves as they display their vibrant orange, yellow and red colors, the bright orange of the pumpkins and all the apples.
Here’s a little trivia for you. Do you know how many varieties of apples are grown in the US? According to the website fruitsandveggiesmorematters, there are over 2500 varieties. I had no idea. Did you?
OrlandoSentinel.com recently posted a helpful article discussing many of the new apple varieties, their flavor profile and availability. The next time you grocery shop, look for some of the newer varieties with names like SweeTango, Zestar, Jazz and Pinata.
Apples work at any meal or snack. For breakfast try Baked French Toast Fritters with Apples and Bananas. Gala and Braeburn apples are both tasty choices but most any apple will work. This recipe is from Keep the Beat Recipes™: Deliciously Healthy Family Meals and comes out of the National Heart Lung and Blood Institute (NHLBI). You can download for free the PDF of this entire cookbook or choose individual recipes such as the fritters and print them.
 Do you want a good everyday baked apple recipe? Try Oven-Baked Harvest Apples. The recipe is easy enough for everyday as it can be quickly prepared in the microwave but pretty enough with the dried cranberries and pecans for the holidays when you have more time to bake the apples. Try Gala, Granny Smith, or Jonagold varieties.
If you love chocolate and apples together, check out this recipe for Apple Chocolate Dips. Four ingredients: Granny Smith apples, lemon juice, semi-sweet chocolate and chopped pistachios.
If you’re wondering why the lemon juice, it keeps the apple slices from turning brown since only part of the slice is dipped in chocolate.
The recipe calls for melting the chocolate over a double boiler. But I melt the chocolate in the microwave on medium power about 20-30 seconds at a time and stir until the chocolate is melted. These will be very fun treats for after school, fall festivals, Halloween, or to wrap in cellophane as a festive gift.
Let me know if you try any of these recipes or if you have one to share, send it to me
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
July 13, 2011
July 13, 2011
So you’re trying to eat more fresh foods that are less processed. You’re preparing some meals ahead or making meals that do double duty. But on some days even make-ahead meals never happen. What to do?
This week on my podcast, Regina Ragone, registered dietitian and Food Director at Family Circle magazine joins me as we share some of our favorite quick-fix items that don’t sacrifice on taste or nutrition. We’re not spokespersons for these products, we just like them.
And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.
1. Rustic Crust’s Great Grain Pizza Crust ($3) and Old World Pizza Sauce (3 packs/$4), you can get dinner on the table in less than half an hour (often faster than pizza delivery!).
Regina suggests topping the pizza with your favorite low-fat cheese blend and then piling on plenty of veggies. Make an extra pizza for leftovers…it’s good hot or cold.
2. Brush some ColavitaBalsamic Glaze ($7.50) on chicken breasts or pork chops during the last minute of cooking for a sweet, caramelized coating. Or step up steamed vegetables with a light drizzle of Lucini’s Robust Garlic-Infused Extra-Virgin Olive Oil ($16).
Also toss the garlic infused oil with potatoes. I use a lemon-infused on my salads regularly along with balsamic vinegar.
3. Enjoy one of the newest better-for-you frozen microwave dinners. Regina says that time and again their staff turns to Kashi’s Frozen Entrees ($4). Their current top three are Lemongrass Coconut Chicken, Mayan Harvest Bake and Chicken Florentine. Each meal boasts Kashi’s famous 7 whole-grain pilaf plus fresh vegetables, for a great-tasting, high-fiber, low-fat meal.
Watch for sales and put a few extra in your freezer. When you’re schedule changes at the last minute, which often happens, you’re prepared.
4. Having an ice cream craving? Try Arctic Zero a frozen treat made from whey protein that’s like eating a frozen protein shake with only 150 calorie per pint…yes, I said pint. ($4.49-4.99)
This is the perfect option if you have family members or friends who are diabetic, follow a gluten-free diet or you just want a frozen ice cream-like treat that’s creamy but without all the fat and calories. My current favorites are Maple Vanilla and Cookie & Cream.
5. Looking for meatless options? Dr. Praeger’s burgers contain no fillers or egg products—just fresh vegetables. Regina loves the California, Bombay, Tex Mex and Italian Veggie Burgers (4/$5), stacked high with lettuce and tomatoes on a whole-wheat Arnold reduced-sodium Sandwich Thin.
Add a Dr. Praeger Sweet Potato or Spinach Pancake (6/$4) and you’ve hit your veggie requirement for the day.
Be sure and try the recipe for Burrito Casserole. You can make the assemble up to 2 days in advance and refrigerate. Leave out on counter for 15 minutes before putting in oven.
It takes on 15 minutes to put this casserole together. Depending on the size of your family, you may have leftovers for lunch the next day.
Want more details? Listen to this week’s podcast below.
Listen to this week’s podcast
July 6, 2011
July 6, 2011
 Last weekend fresh blueberries were a deal at my grocery so I bought 3 containers. On Sunday I made Blueberry-Maple Muffins. This is a recipe from EatingWell magazine that I’ve had for probably five years and my family devours them.
Blueberry-Maple Muffins
See the recipe
Courtesy: EatingWell: Summer 2004, The Essential EatingWell Cookbook (2004)
Whole-wheat flour and flaxseeds give these maple syrup-sweetened blueberry muffins a delicious, nutty flavor. Compared to a traditional version of the recipe, they have four times the dietary fiber and substitute healthful monounsaturated fat (canola oil) for saturated fat (butter).
12 muffins | Active Time: 30 minutes | Total Time: 1 hour
Ingredients
- 1/5 cup whole flaxseeds
- 1 cup whole-wheat flour
- 3/4 cup plus 2 tablespoons all-purpose flour
- 1 1/2 teaspoons baking powder
- 1 teaspoon ground cinnamon
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 2 large eggs
- 1/2 cup pure maple syrup
- 1 cup nonfat buttermilk, (see Tip)
- 1/4 cup canola oil
- 2 teaspoons freshly grated orange zest
- 1 tablespoon orange juice
- 1 teaspoon vanilla extract
- 1 1/2 cups fresh blueberries
- 1 tablespoon sugar
Preparation
- Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
- Grind flaxseeds in a spice mill (such as a clean coffee grinder) or dry blender. Transfer to a large bowl. Add whole-wheat flour, all-purpose flour, baking powder, cinnamon, baking soda and salt; whisk to blend. Whisk eggs and maple syrup in a medium bowl until smooth. Add buttermilk, oil, orange zest, orange juice and vanilla; whisk until blended.
- Make a well in the dry ingredients and stir in the wet ingredients with a rubber spatula just until moistened. Fold in blueberries. Scoop the batter into the prepared muffin cups. Sprinkle the tops with sugar.
- Bake the muffins until the tops are golden brown and spring back when touched lightly, 15 to 25 minutes. Let cool in the pan for 5 minutes. Loosen edges and turn muffins out onto a wire rack to cool slightly.
Nutrition Per muffin : 208 Calories; 8 g Fat; 1 g Sat; 4 g Mono; 36 mg Cholesterol; 31 g Carbohydrates; 6 g Protein; 3 g Fiber; 184 mg Sodium; 149 mg Potassium
From start to finish you can bake up a dozen muffins in an hour and I typically double the recipe so there are leftovers to freeze. The hint of orange citrus combined with the blueberries gives off a comforting aroma as the muffins bake. Nothing like the scent of homemade bread or muffins….can you smell them?
You can use frozen blueberries when fresh ones are not in season. Plus I’ve used both lime and lemon zest and juice. At about 200 calories per muffin, it sure beats the 300-400 calorie content of many muffins.
Blueberry’s benefits:
84 calories per cup
4 grams of fiber
Good source of vitamins C and K plus the mineral manganese
Rich in antioxidants
So, add those blueberries to your cereal, smoothies, muffins, yogurt and salads!
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
June 29, 2011
Agave nectar, also called agave syrup, is a sweetener from the agave plant, which is a Mexican succulent like a cactus. Agave juice is collected from the plant and then filtered and processed to break down the carbohydrates into sugars. The result is the popular syrup.
So agave is a processed sweetener, less processed than some and more processed than others, but still processed as most sweeteners are. Some companies process agave using organic standards.
Agave contains inulin, a more complex form of fructose thus making fructose the main sweetener. Sugar and agave have approximately the same number of calories….about 16 per teaspoon. Agave is sweeter than sugar so you could save a few calories by the amount you use.
Popular for its delicate taste, agave is used in desserts as well as to sweeten teas and health drinks. Plus, it’s a trendy sugar alternative frequently used in cocktails. The darker agave syrup is good on pancakes or waffles.
Agave is one more caloric sweetener choice in the ‘added sugars’ category that already includes honey, maple syrup, sugar, raw sugar, and high fructose corn syrup. The word ‘sugars’ refers to all of them.
Here’s an interesting bit of trivia. Previously I’ve mentioned the antioxidant content of spices such as cinnamon and ginger. Well, a study published in the Journal of the American Dietetic Association looked at the antioxidant content of various sweeteners and found that sugar, high fructose corn syrup and agave have minimal antioxidant activity while dark and blackstrap molasses had the highest antioxidant activity with maples syrup, brown sugar and honey coming in somewhere in the middle.
Is agave better for you than any other sweetener such as sugar, maple syrup or honey? Agave is promoted as a low glycemic alterative for diabetics. Is it? If you’re diabetic or have friends or family members who are, you don’t want to miss this. Sugar is technically called sucrose, which is composed of 50% fructose and 50% glucose when it is broken down in the body.
Agave varies in its fructose content with a range from 55% up to 90% or more. It all depends on the agave vendor and processing method used that can affect the fructose content. Agave nectar with 55% fructose is about the same as high fructose corn syrup so don’t miss this…there would be no benefit in agave with 55% fructose over sugar, high fructose corn syrup, brown sugar or honey from the standpoint of composition and utilization by the body, only taste and personal preference.
The reason you hear agave nectar touted as safer for diabetics is that a higher fructose composition typically doesn’t cause dangerous spikes in blood glucose. Currently, we don’t have clinical studies as it regards agave’s safety in diabetes. Unless there is a label stating the exact percentage of fructose in the agave nectar, it can range as we just talked about from 55% up. So if you are diabetic, your blood glucose may or may not be spiked…all depending on how much fructose is in the particular agave product consumed and your particular case of diabetes.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
June 8, 2011
June 8, 2011
The Food Guide Pyramid has gone the way of fat free cookies and MyPlate has taken its place.
Have you heard? The Food Guide Pyramid is out and Myplate is in. Most people would agree that the Food Guide Pyramid was tough to understand and follow. Hopefully MyPlate will be a change agent. After all, a plate is a universal symbol for food. Kids can easily grasp the concept of MyPlate that ties in with First Lady Michelle Obama’s quest to improve the eating habits and obesity rates of children in this country.
So what’s different about MyPlate?
The plate is divided into four clear sections: fruit, vegetables, grains and protein with diary riding sidesaddle in the drink position. Did you notice the term protein instead of meat? Fruit, vegetables and grains are food groups but protein is a nutrient.
If you think about sources of protein, yes, meat of all types comes to mind but so do peanut butter, beans and peas, seafood, tofu and eggs. The term protein is meant to include all of these sources.
Fruits and veggies should take up half of the plate with a slightly bigger focus on veggies than fruit. This is a huge change in the way that Americans eat but spot on when it comes to the research and health benefits of a diet loaded with all types of fruit and veggies.
Grains take up a quarter of the plate and should include as many whole grains as possible. Grains and protein sources often tag along together in many items such as rice and black beans or a cheese enchilada and are side by side.
It’s not meant to be complicated this time around. With less emphasis on the number of servings, the focus is on increasing the consumption of fruits and veggies along with moderating overall portions.
So, think about your plate size too. Many of us women don’t need a full or overflowing dinner plate of food nor do most young children. Instead use a smaller plate, such as a salad plate. You’ve easily reduced portions and thus calories without giving up a certain food. This entire concept of MyPlate is built around enjoyment of your food (a first for the government) with attention to how much you eat.
Dairy rides sidesaddle in the usual drink position. This dairy icon includes low fat or fat free milk but also yogurt, cheese, fortified soy milk, frozen yogurt and ice cream. You get the idea. It’s similar to the protein sources.
One other big push, which is new, is to drink more water instead of sugary drinks…an easy way to reduce calories.
So check out MyPlate for yourself. Go to choosemyplate.gov and you’ll see the plate icon where you can click on each section to see what’s included and find out other simple tips to easily tweak the way you eat to make it a bit more healthful.
Photo credit: USDA http://www.choosemyplate.gov/
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
February 9, 2011
Hi Everyone! It’s almost Valentine’s Day and we’ve posted an easy recipe from Family Circle magazine for Fruity Chocolate Clusters in case you want to make treats for someone special. Made in the microwave with fewer than 75 calories per cluster, what’s not to love?
But first, my girlfriends with children (regardless of their ages) are always time-starved. Guess whose healthy eating habits often get ignored? Moms!
Joining me on the podcast this week is a time-starved Mom…. Margit Ragland, Health Director at Family Circle magazine. Many moms worry about their children’s eating habits while letting their own slide. Busy moms…try these smart-eating tips:
Healthy Kid Habit for Mom: Drinking milk
Calcium is crucial for maintaining a strong skeleton as you age and preventing potentially debilitating fractures. Until age 50, you need 1,000 mg per day, which in real food is about three servings of milk, yogurt, or cheese. Then your recommended intake jumps by nearly another serving.
There is also a tie to dairy consumption and fat loss. Research conducted by Zemel at The University of Tennessee indicated that consuming calcium-rich foods as part of a healthy weight loss diet actually increased the loss of that dreaded belly fat or muffin top (the mid-section fat that is tied to increased risk of heart disease.)
Add milk to smoothies, use it in pudding, or drink it warm with a little hot chocolate mix or vanilla flavoring. Use cheese in omelets, on sandwiches or with whole grain crackers for a power snack.
Healthy Kid Habit for Mom: Eating Vegetables
A recent Centers for Disease Control and Prevention (CDC) report on trends in fruit and vegetable consumption stated that only 26.3% of adults ate vegetables three or more times a day. Besides being loaded with vitamins and minerals, the American Institute for Cancer Research suggests that the minerals, vitamins and phytochemicals in plant foods could interact in ways that boost their individual anti-cancer effects.
I admit it…I struggle to eat enough vegetables. Do you? So I add them to a variety of dishes. For example, we make pizza on the weekends and it’s loaded with veggies; I add them to omelets and to scrambled eggs, dip them in hummus for a snack or slice peppers and cucumbers to go on top of a sandwich. Last week I made split pea and barley soup and added chopped spinach, carrots and onion.
To hear more smart eating tips for time-starved Moms…listen to this week’s podcast below.
Listen to this week’s podcast
January 19, 2011
Is life getting in the way of what you want to accomplish? Do you have dreams and goals that you want to come true but your ‘but’ gets in the way. No, not that ‘butt’ although you might be feeling that your bum or backside is a little larger than it was in 2010.
I’m talking about the ‘but’ that keeps you stuck in your rut and prevents you from moving ahead and reaching your goals. You know the ‘but’…you would like to take that spinning class ‘but’ your schedule is already jammed or you feel exhausted and need to get more sleep ‘but’ it never seems to happen.
Let 2011 be the year you have a mental boot camp with yourself and kick the ‘but’ out of your life. A mental boot camp is an up close and personal inventory. Take a hard look at your day-to-day life and decide what must be addressed, changed, adapted, deleted, whatever…so that you and your family find more contentment. 
During your mental boot camp, ask yourself some of these questions:
* Do you stress-eat? If so, get rid of the foods that call your name. Clean the pantry or fridge so you have to work harder to get those stress foods. Don’t completely give up these foods because then you will want them even more. Instead, buy the smallest size of the best item, such as high quality chocolate, and truly enjoy it.
* Are you drinking your calories? Notice where your calories are coming from …lattes, smoothies, sweetened tea and sodas, energy drinks…and pay attention to the size of the container. Remember…bigge size = bigge thighs.
* Did you have a fight with someone you care about and turn to that bag of chips in the pantry for comfort? Time to deal with these emotions and find healthier (calorie free) options for comfort. Have a plan…call a friend, go for a walk, watch a funny show…defuse the situation and stay away from the food. I realize that some issues are way bigger than this…that’s why it’s important to go thru a mental boot camp so you know if counseling or help of some type is needed.
Instead of a focus on weight loss or exercise, review your life and the contentment you feel or don’t feel. Why? Your contentment level and attitude affect your weight. When you are overwhelmed and stressed, it’s impossible to find the time to eat well, shop and prep food, exercise or do anything else for yourself…and you feel guilty when you do.
Stress eating and binge eating are often tied to tough and emotionally stressful events in life and how you cope with them. Food is an outlet and is available ever direction you turn. It’s legal and calls your name when you’re mad, hurt, sad and stressed…you known what I mean.
When I was writing books, I realized I truly was the author of those books, which meant it was up to me to write and complete them. The same is true for you. You are the author of your book…your life. As the author, you have the ability to change the chapter in 2011 if it’s not working for you.
Listen to this week’s podcast below.
Listen to this week’s podcast
December 14, 2010
Are you thinking about serving wine with your holiday meals but could use a little guidance in making your selections? My guest on this week’s podcast is Denise Shurtleff, head winemaker at Cambria Estate Vineyards and Winery in California.
 The exquisite beauty of their vineyards mesmerized me. For you The Biggest Loser fans, this photo was taken at sunset with Cheryl Forberg, the registered dietitian/nutritionist for TV’s The Biggest Loser.
Last fall I met Denise at the Cambria Estates Vineyards and Winery where she paired their fabulous wines with several dinner courses. There are so many wine selections that unless you really keep up, it can be hard to know what to choose.
Denise shared several of her best tips on simple wine-and-food pairing.
1. Wine is food so make it a part of your overall meal and balance the flavors. Let the dominant flavors in your meal match up with the characteristics or flavors of the wine.
2. Go with the tried and true—what you like and enjoy. So if there’s a wine you love, go with it. There’s a time to explore new wine which is the fun of wine tasting but at the holidays don’t worry so much about paring. Wine should be enjoyed not intimidating.
3. Sparkling wine is a great celebratory wine and a great complement to most any food. Made from both white and red grapes, sparkling wines do not compete with food but complement instead.
 Be sure and register to win a monogrammed Cambria coin purse at the WDBO.com Nutrition & Health Center.
Denise says that Cambria is best known for pinot noir and chardonnay wines named after the owners’ daughters.
Interestingly, Denise’s background is in nutrition and she ended up becoming a winemaker after getting the wine bug when she worked in a tasting lab during college. She spent 16 years with Corbett Canyon Vineyards where she was Winemaker and Winery Manager.
Denise joined Cambria in 1999 as Assistant Winemaker before becoming head Winemaker in 2003. Her goal is to create wines that reflect Santa Barbara County and, more importantly, the Santa Maria Bench.
Want more information? Listen to this week’s podcast below.
Listen to this week’s podcast
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back in a little sea salt for more punch. Regina suggests making sure your dried spices are not old! I’m definitely more aware of sodium and grow fresh herbs in small pots outside my door including rosemary, oregano, chives, and sage. Once you start using herbs and spices it’s easy to cut the salt and not go back. Plus your taste buds adapt.
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