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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’.


March 24, 2010

Opt for Organic without a Budget Bust

1Do you buy organic items? Would you like to buy organic if you thought the price wouldn’t bust your budget? I would. Do you think pesticide levels in all produce are the same? Actually they’re not. Even when you wash fruit and vegetables, some still have higher levels of pesticides than others. The Environmental Working Group labeled these as the ‘dirty dozen’…the fruit and vegetables where it’s smart to buy organic. These include apples, cherries, imported grapes, nectarines, peaches, pears, raspberries, strawberries, bell peppers, celery, potatoes and spinach.

You can then save money and buy conventional produce that has very low or no pesticide residue.  Reach for bananas, pineapples, kiwi and mango as well as broccoli, cauliflower, corn, peas, onions and asparagus. Remember that all products labeled organic must go through the same process to become certified. How does this save you money? You can opt for the less expensive store brand. For example, I consult as Target’s nutrition and health expert. The Archer Farms premium brand, which is exclusive to Target, has over 100 organic products in its line including organic waffles and organic maple syrup at affordable prices. Affordable is the key word here and that’s why shopping for the store brands is a savvy move.

This week, Margit Ragland, Health Director at Family Circle joins me on my podcast with more idea to go organic on a budget. You will find the full article in the April 17th issue but a few of her noteworthy tips include:
Buy a share in a community-supported agriculture program (CSA). You pay part of a local farm’s operating expenses, and in return you receive a box of fruits and vegetables weekly for the duration of the growing season, which usually lasts 24 to 26 weeks. Don’t forget to ask if your CSA is certified organic. Checkout: localharvest.org.
Join a food co-op. All you have to do is sign up and pay modest dues, although some co-ops require volunteering. Go to coopdirectory.org/

Other sites for organic on a budget ideas: unitedbuyingclubs.com, mambosprouts.com and Amazon. I would love to know how you buy organic on a budget so email me your suggestions.

Each month Margit shares a recipe from the Family Circle kitchens and this month 2it’s a 20-minute Three-Bean Veggie Chili. You can find the recipe at the WDBO.com Nutrition & Health Center.

Listen to this week’s podcast


May 6, 2009

Cool Waters: Refreshing, Healthy, Homemade Thirst Quenchers

cool-drinkCan drinking water be cool? You bet it can when it’s infused with fruit, vegetables and herbs to create extraordinary thirst-quenching beverages. How does Blueberry Twist sound or Honeydew-Mint Mist? My guest on this week’s podcast is Brian Preston-Campbell author of the new book Cool Waters, 50 Refreshing, Healthy, Homemade Thirst Quenchers. Brian is a professional food stylist and former chef who graduated from the Culinary Institute of America. He has brought his talent for food styling to ad campaigns for companies such a Starbucks and Godiva.

The photographs are delicious as are the recipes which are caffeine free with no added sugar. You can enjoy your refreshing beverage while keeping down the calories you consume. A terrific feature is that each recipe has food pairings listed at the bottom. Useful and fun, the food pairings help you put together quick menu ideas.

One of my favorite recipes is ‘Squirt of Citrus’ which is just as it sounds…the ingredients include the juice from a fresh orange, lime, lemon and grapefruit. Be sure and check out the Nutrition& Health Center at WDBO.com for a few of Brian’s recipes.

Listen to this week’s podcast


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