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March 18, 2012

Reap the Benefits of a Garden

Have you ever wanted to have a garden? Whether it’s big or small, in pots or raised beds…your own garden to provide fresh, locally grown herbs and veggies for you and your family. Regina Ragone, Food Director for Family Circle magazine has wanted a garden for years.

Now that her dream of home ownership has come true, she’s planting her first one. She joins me on the podcast this week to share her gardening adventures. Go to my FaceBook page and tell me about your garden.

If this is your first garden, Regina says to start simple. She’s starting with peppers, string beans, summer squash and tomatoes. One of her favorite seed sources is Burpee. Check out the plant hardiness zones from the USDA to determine the vegetables that will grow best where you live.

In Florida, I have a space that works best for pots. Sandy, one of the local farmers at our farmers’ market, brings small lettuce and tomato plants perfect for pot planting. I put dry herbs that require less water in one pot and wet herbs in another. Lettuces go in a partial shady area while tomatoes need full sun.

Regina decided to go with a small raised bed garden. The first time expense for the supplies will be more than future plantings but the bed helps keep weeds and bugs from taking over. Many local garden centers now carry everything you need for pot, raised bed, window boxes or other garden ideas.

More sources for garden ideas:

http://www.apartmenttherapy.com/diy-small-space-pallet-garden-143775

http://www.apartmenttherapy.com/categories/gardening

Check out Gardener’s Supply Company for all types of supplies.

 

Don’t miss this month’s recipe for Pulled Buffalo Chicken Sliders. If you love slow cookers, you will have a hit on your hands with this recipe. By the way, my go-to-guy for all things slow cooker, Family Circle’s Michael Tyrrell has a FaceBook chat every Wednesday at 1pm ET.



November 18, 2011

Superfoods to Reduce Your Diabetes Risk


Does diabetes run in your family? Has your blood glucose (aka blood sugar) been a little elevated? According to the National Diabetes Information Clearinghouse (NDIC), approximately 35% of adults 20 and older, and 50% of adults 65 and older have pre-diabetes.

Have you heard the term pre-diabetes? It’s used to describe above-normal blood sugar levels that are not quite elevated enough to be diagnosed as diabetes. Here’s the kicker: unless lifestyle changes are made such as weight loss, tweaks to the diet and more exercise, pre-diabetes typically progresses to diabetes.

But I like to focus on the good news. If you are pre-diabetic or diabetes runs in your family, you can take control now and help prevent diabetes. If you have diabetes, smart habits can reduce your blood sugar level enough that you may need less medication or none at all.

Joining me on the podcast this week to bust some diabetes myths and talk superfoods is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine.

One of the most common diabetes myths is that eating too much sugar causes diabetes. You my eat very little sugar or few sweets and still develop diabetes. Weigh gain plays a big role in diabetes and it doesn’t matter what foods you eat or drink to put on the pounds.

Diabetes Superfoods to Add to Your Diet:

Leafy greens

Nuts

Herbs and spices: particularly cinnamon, oregano and turmeric

High Fiber Foods: Susan: such as whole wheat bread, brown rice, beans, lentils, oatmeal

New research is looking at both regular consumption of caffeinated coffee and a normal blood level of vitamin D as potentially protective against diabetes.

Be sure and try this month’s Family Circle recipe: turkey scaloppine with tarragon-mushroom sauce  at the WDBO.com/healthcenter.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


July 21, 2011

Pesto and Pizza: A Perfect Duo

July 20, 2011

It’s so hot here in Florida that I want to use my herbs before the summer heat bakes them. I have a bumper crop of basil so decided to make fresh pesto to use on pizza instead of traditional tomato sauce.

Martha Stewart has a simple recipe that I like and have adapted in different ways based on the nuts and cheeses that I have on hand. Typically I also use more basil and less olive oil.

Basically pesto is a finely blended combination of pine nuts, fresh basil leaves, Parmesan and/or Romano cheeses, garlic and good quality olive oil. The word pesto means ‘pounded’ or ‘crushed’.

All of the ingredients except the olive oil go into the food processor, which you process until finely chopped. The oil is then slowly poured thru the food tube with the processor running to blend the oil with the other ingredients. That’s it.

I have used walnuts and pistachios or a mixture of both in place of pine nuts, which produces a robust and flavorful pesto.

Toast your nuts of choice for more intense flavor. This is easy to do. Just place them in a skillet on the stove over medium heat for 2-3 minutes. Keep an eye on them so they don’t burn and be sure to stir or toss a few times. If you want to toast nuts in the micro or the oven, check out these tips from The University of Nebraska.

Basil is one of the easy-to-grow herbs and production overflows in the summer. Give basil morning sun, afternoon shade, and don’t let it dry out.  I grow basil in a pot so it’s easy to move around to shady spots.

If you don’t want to grow your own, look for fresh cut basil at farmers’ markets and in the grocery most of the year. The leaves should be bright green and not wilting. Place the stems in water and top with a plastic bag or wrap basil in paper towel and put in a plastic bag.  Either way, keep basil in the fridge and it will last about a week.

Once you make fresh pesto, it keeps for about 4-5 days so plan to use it in several ways. You can press plastic wrap on the top of the pesto to help retain the beautiful green color and then store it in the fridge.

Use the basil pesto as the base for your pizza…it’s fabulous. But also toss it with pasta and roasted veggies. I roast purple onion, yellow squash and grape tomatoes while I cook whole grain pasta and then toss both with the basil pesto. Delicious and so easy! What’s your favorite way to use pesto?

Want more on pesto? Listen to this week’s podcast below.

Listen to this week’s podcast


July 13, 2011

Instant Gratification with Time-Crunched Meals

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


June 16, 2011

Five Tips to Eat Brilliantly

June 15, 2011

One of my favorite things about summer is that the farmers’ markets and grocery stores are overflowing with beautiful, brilliantly colored produce. From the deep reds and burgundy of red peppers and cherries to the bright orange of cantaloupe, these brilliant colors suggest a powerhouse of nutrition hidden within just waiting to help protect and nourish your body.

The synergistic effect of eating various brilliantly colored fruits and veggies is too powerful to ignore. Think of synergy as the effect of a team working together.

So you have a quick and tasty summer recipe using your favorite fruit or veggie? Tell us about it at my blog or facebook

To create some synergy on the podcast this week is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine. We chat up the latest research/health benefits of many fruit and veggie favorites such as:

Cherries: Studies by Dr. Reiter from the University of Texas Health Science Center suggest that consuming a small handful of cherries (dried or fresh is fine) one hour before you sleep on a long flight can help increase melatonin levels and may help with both jet lag and to reset sleep cycles.

Pineapple: One cup provides128% of the recommended daily amount of manganese, an essential nutrient that helps to destroy free radicals in the body…one more way that various fruits help protect the body.

Blueberries: Often referred to as the ultimate brain food, these berries may help protect against dementia and Alzheimer’s.

Limes: contain potential cancer-fighting properties called limonoids that remain in the bloodstream up to 24 hours after consumption of limes and other citrus.

Need a 15-minute recipe for an easy summer dinner? Check out the Family Circle recipe for Mango Chicken Salad. The recipe calls for rotisserie chicken and can be put together in no time.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.


June 8, 2011

MyPyramid…You’re Fired! MyPlate is Taking Over

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

 


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