I just finished taping a segment for my local TV station on health eats for Super Bowl Sunday. Just because Game Day is one of the biggest eating days of the year (behind Thanksgiving), doesn’t mean we can’t indulge, yet incorporate some nutrient-dense foods into our party table.   Get your family and friends eating fruits, vegetables and healthful nuts and dark chocolate sweet treats along with some bites of what I call the “other” stuff (fried, cheesy and batter-dipped foods).  Deprivation is not the key on a festive day, but making the right choices is…

So choose:

-  Avocado-based dips with baked chips 

-  Colorful and crunchy veggie and fruit kabobs 

-  Healthful nuts like pistachios - in the shell they are a great portion-controlled treat (there’s 49 in a serving and the shells are a great reminder of when you’ve had enough!)

- Handmade chocolate-dipped dried plums, apricots and apples.  Great way to indulge a sweet tooth in a healthy way!

So enjoy Super Bowl Sunday and remember, of the 1,200 calories that most people consume in snacks alone, according to data from the Calorie Control Council, make the majority of your calories count with nutrient-rich veggies, fruits, whole grains and good fats.  And you’ll be on the winning team, for sure!

The brain is powerful thing, especially when it comes to eating.  Faced with food choices all day long, the power to forego needless calorie foods takes practice.  In fact, research published last year in the American Journal of Clinical Nutrition found from brain scans of successful weight loss maintainers (kept 30 + pounds off for at least three years) that their brains are more “in control” when it comes to inhibiting implusive eating behaviors, whereas obese participants were more likely to act (eat) when food is put in front of them. 

What an exciting revelation to think that healthy, low-calorie eating doesn’t happen overnight.  It takes practice to master overeating.  Like Malcolm Blackwell talks about in his book, Outliers, mastery of anything takes at least 10,000 hours of practice.  With 365  24-hour days in a year, that’s  8,760 hours in a year (however, the time is cut in half when you consider that we are only awake half of those hours).  So that’s more than a year of steady practice.  So it’s no wonder that these brief  on-again, off-again diets don’t work.  The consistent practice of balancing calories in with calories out and eating whole, unprocessed foods for snacks and meals is never truly mastered, if you don’t put in the practice (and train your brain) to eat well. 

Practice eating well today - it’s a brain-altering step in the right direction…

My dearest friend in the world is having a special birthday next week — yes, she’ll be 4-0.  What that means for me  is that I am not far behind with a mere 3 months of 30-somethingness left!  Not that 40 is a big deal (my kids can’t even fathom what year I am), but it is a magical age in that it ushers in midlife.  It makes me think about eating, of course.  Midlife brings metabolic changes  as hormones begin to communicate in a new way, metabolism slows down and fat can begin to accumulate in places that it never had before.   In other words, we have to eat less to maintain weight and fit into our favorite jeans.  

In order to avoid what I call the “Midlife Metabolic Crisis”, in which you turn around and your waist is up 2 inches, clothes are too tight and elastic waistbands become the norm,  there are some key things to do before it hits:  

1) Eat what you love, but LESS of it.  By not denying yourself, but just taking less you won’t notice the difference (that much!) and you won’t be eating as many calories.  Split portions in half and save the rest for later or the next day.   

2) Grow UP your eating.  In Hal Edward Runkel’s book, ScreamFree Parenting, he talks about ‘growing yourself up’ to parent more effectively and essentially more calmly.   I equate his concept with what we need to do once we hit 40, grow up when it comes to what you choose to eat.  Try to refine your tastes to include less processed food, less animal-based protein and fat and MORE (what I call Grown Up fare) plants including fruits, vegetables, beans, legumes, whole grains and vegetable oils.  It’s time to grow up…

3) Savor what you eat.  Take the time to eat mindfully by eating more slowly and really tasting your food.  After 40 years most of us have mastered the act of eating, but the art of eating requires a lot of work and practice.  By paying attention to how you feel when you are eating without judgement, you can become objective to your eating. Pretty soon, you’ll learn to choose food for quality and understand what your body really needs. 

4) Keep the metabolism up with movement.  Activity helps in so many ways; there is research to show that cells benefit, especially in midlife.  The mitochondria or powerhouse of our cells are better powered when we use our muscles regularly.  It makes me want to bike, hike, swim and plain old walk more - maybe that’s one of my ”40 Club” resolutions.

The bottom line is we all get older and that’s not the big deal to me.  What’s on my mind is the growing up that I need to do at this point in my life….:-

In what ways, can you grow up your eating?

In thinking about my 2010 resolutions, a big one is creating more meatless opportunities - it’s not only healthier for us, but the planet, too.  After seeing the movie, Food Inc. over the holidays I am surprised I have not swarn off meat altogether!  Why not start off the first weekday of the week devoid of meat - including turkey, chicken, fish, pork, beef, quail, ostrich and bison (and any other meat product available).    

Of course, I could live on beans, legumes and nuts alone, but my family is a different story.  Last night’s chickpea salad, which I savored and devoured, was barely touched by my toddler son and daughter.  My husband gets a few more fiber points than them, but not many.  Do I have to hide the beans in hummus, dips and soups?  Maybe. 

For a simple Chick Pea Salad, just toss a rinsed and drained can of chick peas (aka garbanzo beans) with a tablespoon of olive oil and one of balsamic vinegar.  Dice up a small juicy red plum tomato and a handful of fresh cilantro and add it to the dressed chick pea mixture.   Add a dash of salt and pepper to your taste.  

Yum….meatless Mondays here we come!  Want to join us?

It’s that time again, to welcome in another year in our lives — ofcourse we want to be happy, healthy and productive. But what does that mean?  Is it a smaller waistline, a healthier heart, an arsenal of easy, healthy and satisfiying recipes at your fingertips or the opportunity to make a difference in yours and others lives?  Happiness comes in many shapes and sizes; unwrapped and wrapped; it’s a compilation of many things that come together in your life.  For me and my life’s work, I want to help people figure out how to make their health goals a reality.  Here is some food for thought as we enter 2010:

- Become your biggest health advocate - think about what you really want and GO for it!

- Write out your goals and enforce them with your signature on the page (somewhere….anywhere!) It becomes more contractual (aka harder to break) if you put it on paper and sign it.

- Shoot for small changes to what, how and when you are eating.  Since we have to eat to live (or live to eat as some of us do!)  It’s important to choose a food-related goal toward health because I know there’s always another serving of veggies that we can get in our day (yes, that includes me!)

As I write this at 12:06 am on the second day into another year - I think about the possibilities for change, growth and adventure in the coming 12 months.  It’s exciting!  As a wise person once told me, “Listen to your life…”  We can all learn a lot about where we are (and want) to go, if we pay attention to where we’ve been.

Happy & Healthy 2010!  I look forward to listening with you…

What is it about gourmet grocery stores that makes my foodie hairs stand up on the back of my neck?  With the excitement of new culinary discoveries while approaching the doorway to exotic, tasty and nutritious eats, my heart begins to pitter patter and my gastic juices flow in anticipation.  There is something about neat, clean and well-organized rows of vegetable oils from avocado to sunflower to extra-virgin olive; bottles of vinegar with delicate hues ranging from deep black to red t0 orangey-brown to clear; buckets of large, small and stuffed olives from different regions of the world wait to be scooped out and taken home for a fabulous heart healthy accompaniment to your next meal. 

Food is a universal passion for patrons of gourmet markets.  As I was admiring the wall of marvelously stinky cheeses and vats of olives at this fabulous urban gourmet grocer, I chatted it up with a food-loving, locavore couple with a similar passion for fresh, local and delicious tasting food for their family and community.  It is amazing how an appetite for good food and the search for new tastes and flavors brings people together - even if for a brief moment.  We are all part of this gastronomic human condition that appreciates the smell of freshly baked artisan breads, the sight of colorful fruit-filled tarts and flavor-infused chocolates and the possibility of creating culinary combinations that both nourish and sustain our well-being.  In our world of abundance sometimes tasting isn’t even necessary - imagination is the only thing required, especially when you are immersed in a fabulous food environment. 

Does where you buy your food make a difference to you? I’d love to know….

Even my kids chowed down on this light and crisp Edamame Cucumber & Tomato Salad.  The key is definitely the savory dressing.  For four - two adults and two kids, just pour a cup of shelled edamame (soybeans) into a bowl and toss in a medium-sized finely chopped cucumber, a small sweet red tomato, and a quarter of a medium red onion. Once the veggies are combined, drizzle 2 tbsp sesame oil, 1 tbsp white wine vinegar, 1/4 cup low-sodium soy sauce and 1 tbsp agave nectar over the mixture and stir.  Add some black pepper to taste and serve.  

It’s great with grilled salmon or marinated & baked tofu.  It’s not only delicious, but chock full of plant-based protein, phyto (plant) nutrients and low in calories!

A bowl of pasta shared with friends always makes me feel better!  It’s rainy and dreary in Chicago today, but when I popped over to my friend’s house and she whipped up a chunky tomato sauce with basil and onions and poured it over whole wheat penne  and served it up to our hungry kids and me  - we were in a warm, sunny place!  Food has a comforting, social quality that I love.  We chatted about how if you serve pasta in a bowl, preferably a small one, it’s even better — as you don’t eat as much, but you feel just as satisfied on LESS.  Thanks for controlling my portion, my friend.   You know I wanted seconds, but I was MORE than content…        

Who would dream of a romantic evening of teriyaki tofu over curried brown rice with mixed greens and a fine glass of Kim Crawford Pinot Grigio  – topped off with a decadent chocolate buttercream cake.  I guess you could say that my household poses the ultimate calorie conundrum.  I prefer plain yogurt mixed with all-fruit spread and my husband craves gooey cinnamon buns with vanilla icing….let’s face it, we both love food, but I err on the lower calorie side - being  a RD/Nutrition Expert and my other half gets paid to create, develop and sell sweet, indulgent desserts to people.   I always joke that we keep eachother in business because the more people indulge in his fare, the more they need me to keep their waistlines in check.  I am the conscience and my husband is “happiness” (so he says!)   I guess we could compromise with a dark chocolate tofu mousse cake - at least there are some healthy virtues infused into this dessert.  However, would that be fair or just a compromise on my end and not his?  I’ve got to keep thinking about this….

I love September; it offers a fresh start with back-to-school time, wardrobes being revamped and comfort foods taking center stage. Who doesn’t savor the flavors of warm apple crisp, homemade pumpkin bread and creamy bean soup at this time of year?  Celebrate the season by making healthy foods a priority for the next month.  Check out your local grocery store or food coop for some new and exciting selections.  Aim for adding one new fruit, vegetable or grain every week for the next four.  Keep a log of the new foods and highlight which ones you liked, didn’t like and why.   If  you have added at least four new foods to your life – that’s a good thing.  

SEPTEMBER LIVINGWELL LESSONS:

• Fiber It Up: Add more fiber to your meals and snacks by choosing whole foods whenever possible.  So add whole grains, fruits, vegetables, beans, nuts, and seeds to your day.  Counting grams of fiber does not have to happen (you know you need about 30 grams a day) if you are always choosing unprocessed foods – so say goodbye to white bread, white rice, and white flour products and your body will thank you later.
• Drizzle It On:  Think of how sleek and sophisticated it is to drizzle – specifically when we talk about olive oil.  Olive oil, particularly the cold-pressed extra virgin variety, imparts a delicate, succulent flavor to everything from salad greens to pasta to seafood.  The unsaturated fats found in olive oil are full of heart-healthy properties that when eaten regularly have been shown to improve the quality of people’s lives. So indulge in this liquid lipid – not too much as there are120 calories per tablespoon, and savor the flavor of health.     

Featured Food of the Month: Apples

My favorite thing to do in September is to pack up my kids and go apple picking.  With a whole host of delicious apple varieties to choose from we are not at a loss for mouth-watering creations.  From Rome to Honey Crisp to Golden Delicious to Jonagold, the possibilities for chunky apple sauce, cinnamon-baked apples, crisp apple tarts to caramel apples make me smile.  Not only will it be good for your taste buds, but research has shown that an apple a day can help lower blood pressure and cholesterol levels, reduce risk for Alzheimer’s disease and stave off certain types of cancer.  So enjoy the harvest of the season – it’s for good reason!   

Have any fun, healthy lunchbox ideas?  I’d love to blog about YOU.