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August 18, 2011

Avocados: All that and more!

Suffering from an unfair bad boy reputation, avocados are plentiful right now and their nutrition credentials are impressive. Did you know that the avocado is considered a fruit? It’s in same family as cinnamon and bay laurel. California, Florida and Mexico lead the world in production.

South Florida grows an avocado called the Lite or SlimCado, which contains one third fewer calories and 50% less fat. According to an article on palmbeachpost.com, the SlimCado contains less fat due to the natural effects of Florida’s humid climate than the familiar Hass avocado grown in California.

But remember, the Florida avocado is quite a bit larger than its California cousin so your total portion still matters. The Florida avocado is a brighter green large fruit with a smooth skin while the California Hass is smaller with a dark green, pebble-looking skin.

My husband brought a SlimCado home from the market last weekend. It was not quite ripe (still hard to the touch) so I put it in a brown paper bag with a banana and it ripened in about two days.

The banana emits ethylene gas, which speeds the ripening process. You could put the avocado in the paper bag by itself but the days to ripen would be a little longer.

Let’s take a closer look at the creamy, buttery, smooth tasting avocado. It’s true, the avocado contains a fair amount of fat…but the majority of the fat is monounsaturated like you find in peanut, olive and canola oil plus it contains some polyunsaturated fat. These two types of unsaturated fat are considered the smart, heart healthy types of fat to add to the diet while cutting back on the much less healthy saturated fat and trans fat.

On fourth of an avocado contains only about 80 calories with five grams of monounsaturated fat and three grams of fiber. You’re also treated to a laundry list of healthful vitamins including C, K, and folate.

Avocados with their bright green flesh contain a bevy of carotenoids (remember these are naturally occurring nutrients that act as antioxidants) including beta-carotene, lutein and zeaxanthin. Plus newer studies have indentified some lesser known but equally as important carotenoids such as alpha-carotene and beta-cryptoxanthin (sounds like something out of Star Wars).

I’m a big fan of all avocados for they pair well with a wide variety of food. Slice them for salad and sandwich toppers, to include in quesadillas, and to make guacamole. Cube some for your salsa too and serve along side fish. Layer it on Swiss cheese for a sandwich in place of mayonnaise.

I’ll slice an avocado along with fresh heirloom tomatoes and a couple slices of fresh mozzarella cheese for a quick and healthy salad for lunch or a light dinner. Drizzle with a little basil-infused olive oil and balsamic vinegar and that’s it. Mm mm!

If you don’t have time to make fresh guacamole, try one of my favorites, Wholly Guacamole. We find it in 3-packs at Costco and keep it in the freezer. Also check out the California Avocado Commission for some delicious and easy to prepare recipes.

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

Listen to this week’s podcast


August 10, 2011

Got Lunch? It’s Back to School Time

It’s back to school time, which means daily lunch duty. My girlfriend Petra is taking her two young girls to choose lunch boxes and buying small sizes in bulk of items such as energy bars, raisins, yogurt, cheese sticks…foods she includes in their lunch almost daily. This saves her time, money and lowers her stress level.

This week on my podcast, Regina Ragone, registered dietitian and Food Director at Family Circle magazine brainstorms with me on ideas for lunch duty. And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.

Regina’s first piece of advice: getting the kids involved significantly ups the odds that they’ll eat what you send. Brainstorm some options together before school starts.

I agree…starting with input on the lunchbox, whether you shop online or in a store, let your children have a say. But remember Mom and Dad select a lunch box with room for food plus a drink container and cold packs.

Some lunch boxes have a built in option for the cold pack. You can find cool lunch boxes everywhere from big box stores to your grocery, Office Depot, Sports Authority, Target and endless places online.

Regina suggests PlanetBox for an eco-friendly way to pack a variety of healthy bites and says that older kids will like the Go Green Bento Lunchbox or Easy Lunchboxes.

For quick prep, sandwiches are a given. Choose a whole-grain bread, which helps keep blood sugar remain stable throughout the afternoon. Try whole-wheat wraps or bagels to mix things up. Multigrain or whole-corn tortillas are also fun options (we like LaTortilla Factory) as are the popular whole-wheat sandwich rounds/thins. Have you seen the Pepperidge Farm whole-wheat sandwich bread shaped like goldfish? Kids love these. Watch for a sale, buy a couple of packs and freeze them. They will keep in the freezer up to about 3 months.

Also on Regina’s list is Aladdin’s Collapsible Salad Set which comes with individual containers, so it’s like a salad bar to go. Build a health salad with a base of greens and add toppings like nuts, tofu, beans and cheese. Leftovers plus salads prepped ahead on the weekend come in handy…especially pasta, tuna, chicken or egg salads, all of which are good salad toppers. I like to include fresh or dried fruit too.

Be sure to include a lean protein source, which will help keep your child feeling full and focused. Look for processed deli meats that are lower in sodium and have no nitrites added from companies like Applegate, Wellshire Farms, Dietz & Watson, and Boar’s Heads.

I keep baskets in my pantry filled with healthy selections including whole-grain cereal bars or nut bars, dried fruit such as cherries or blueberries, nuts, whole-grain crackers, peanut or almond butter, and pop-top cans or pouches of tuna. Every week I refill the fridge with cups of Greek yogurt, string-cheese, cut up fresh fruit and small pieces of whole fruit such as plums, pears, and apples….I buy what’s in season…says me time during the week and money on my grocery bill.

For a new spin on whole grains, try this month’s recipe for Wheat Berry Salad. 

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


July 6, 2011

Blueberries and Brain Benefits

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

  1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
  2. 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.
  3. 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.
  4. 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 Syrup…How Sweet is It?

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


May 4, 2011

Body Dissatisfaction Tied to Plastic Surgery and Disordered Eating

May 5, 2011

Do you have friends or family members who are unhappy with how their body looks? Are they always comparing themselves to celebrities, models or others in the media? Do you think the media plays a role in the way women, teens and even younger girls view themselves?

Let’s dig deeper into body dissatisfaction and disordered eating. Joining me on this week’s podcast is licensed nutritionist and certified eating disorders registered dietitian Karen Beerbower.  Karen has a Masters degree in Medical Science from Indiana University School of Medicine.

As the president of Nutritional Guidance Inc., based in Orlando, she has worked in private practice for over 20 years and is the Clinical Director of Blue Horizons Eating Disorder Services.

Karen talks about the growing numbers of women, teens and even young girls who are unhappy or dissatisfied with their bodies.

Their self worth, worth to others and happiness is based on the perception of what they think others are looking for or see as ideal…not on their inner self.

Did you know that everyday we are exposed to over 3000 images, many based on a woman’s appearance that has been altered in some way (computer enhanced or airbrushed as examples). With the obesity crisis front and center, there is awareness that one must keep weight in check at all costs.

Shockingly Karen reports that 47% of young girls ages 12-18 are unhappy with their weight and many at age 12 and younger are dieting. These young girls (8-12 years old) read magazines where the models are in their 20s and want to associate with how they look.

Restrictive eating through dieting can then lead to eating disorders such as anorexia and bulimia. Medically, there is concern that their bodies have not fully developed. What effects this dieting has on hormones, body fat, future health and fertility are unknown.

Fast forward to a group of older women who are also unhappy with their looks. Many fingers extend beyond traditional eating disorders including this segment referred to as desperate housewives syndrome.

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

Listen to this week’s podcast

 


March 30, 2011

Eat Right When Time is Tight

Thanks for the positive feedback from last week’s podcast on cholesterol busting. Glad to hear you found it helpful.

I’ve had requests from some of you who are road warriors to talk about eating smart when you travel for business. Whether you’re on the road every week or less frequently, you already know that it can be tough to eat well and keep your competitive edge.

This week on the podcast, registered dietitian and author Patricia Bannan joins me to share real-world road warrior tips. Patricia is a former health correspondent for CNN and has been a guest on news shows nationwide, including NBC’s Today show. Just back from a media tour,Patricia shares road warrior tips from her new book Eat Right when Time is Tight.

I’m going to be a road warrior in April. Most of the time (I think you road warriors would agree) business travel requires very long days, waking up early to get to the airport then long, multi-course meals with clients.

It can be hard to find healthy food or the time to squeeze in any ‘me’ time. Yet, we road warriors want to keep our competitive edge.

Here are a couple of the travel tips which Patricia shared to help us stay sharp and not overindulge so that we don’t up wearing that extra food home on our belly or thighs.

“Eat Right When Time is Tight” Tips for Business Travelers:

  1. When you first check in to your hotel have a quick peek at the fitness center. Then you know exactly where it’s located. Make it a priority to do a quick workout first thing in the morning. Even thirty minutes on the treadmill or a twenty-minute session of lifting weights will translate into higher productivity and less stress throughout a busy day.
  2. If it’s not too late, and depending where you’re staying, look for a local market to stock up on healthy snacks—bottled water, energy bars, fresh or dried fruit, nuts, and yogurt if you have a refrigerator.

  3. Carry your Eat Right Survival Stash (healthy, already-portioned, shelf-stable foods) in your briefcase or bag and a bottle of water or tea as your first weapon of choice.
  4. Make sure you stay hydrated. Remember that thirst often masquerades as hunger, and opt for no-calorie or low-calorie beverages throughout the day. Watch your alcohol intake—those calories add up fast, especially if you start drinking before evening.

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

Listen to this week’s podcast


February 16, 2011

Seven All-Star Foods to Try in 2011

Have you heard blueberries or pomegranate referred to as a superfruit? I’ve seen claims on packages saying the item, typically a fruit, contains the highest level of antioxidants as compared to all other fruits. Is this a big deal?

Here’s what you need to know. One measure of the level of antioxidants is the ORAC score, which stands for Oxygen Radical Absorbance Capacity. If you look at the ORAC scores, you would notice that many fruits, vegetables and spices are very close in their antioxidant content and thus score. That’s why it’s very hard to make a claim that one fruit is superior to another when the ORAC scores are so close.

The term ‘variety’ is smart when it comes to the food you eat. Because fruits, vegetables and spices have a variety of phytonutrients or plant antioxidants, when you mix it up or consume a variety of foods, you’re getting the benefit of a broad spectrum of nutrients.

Don’t miss this. A major reason that food surpasses individual supplements is that the antioxidants in food work together synergistically for the body’s good such as the players on a basketball team.

Seven All-Star Foods to add to your diet instead of take away.

1. Pistachios: only nut with significant amounts of the phytonutrients lutein/zeaxanthin which are good for your eyes; 30 pistachios = 100 calories; also a source of B6, copper, and potassium.

I make a quick salad with greens, fresh sections of oranges and grapefruits and top with pistachios, a little lemon olive oil and balsamic vinegar.

2. Pumpkin: yes, I’m talking about canned pumpkin. Keep in the pantry as a staple.  A source of beta-carotene and fiber, use pumpkin to make breakfast muffins and breads. I use pumpkin in smoothies with low fat vanilla frozen yogurt and cinnamon.

3. Kiwifruit: loaded with vitamin C and potassium; yes the little black seeds are totally edible.

4. Avocado: source of vitamin E, fiber and healthier monounsaturated fat. Use in place of salad dressing or mayo on a sandwich…very creamy.

5-6. Spices, Cinnamon and oregano: surprisingly high in antioxidants. Add cinnamon, which contains the mineral manganese to oatmeal and bread/muffin batters. Sprinkle on coffee or hot chocolate. Try oregano on pizza and in lasagna and manicotti.

7. Canned tomatoes: source of the phytonutrients lycopene, vitamin C and potassium; cooked tomatoes release their lycopene for enhanced absorption in the body.

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

Listen to this week’s podcast


February 9, 2011

Three Smart Eating Tips for Time-Starved Moms

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


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