Happy postholiday re-entry into life!  Now the the smoke has cleared — literally, from July 4th festivities it’s time to get back to your normal, healthy way of living and eating.  Is ok to indulge over a holiday?  Yes — is my standard answer.  However,  I follow it up with as long as your holiday isn’t a WHOLE month.   I know, I know, Europeans do it and seem to fare ok, but in the U.S. we seem to back slide into weight gain oblivion if we attempt to forego our eating schedule, food logs and meal planning — it just wreaks havoc on the waistline!  

So for summer waistline survival without denial, keep these tips in mind:

1) Always bring fruits and/or veggies to social gatherings – this way you know they’ll be there.  Put your fruit salad, crudite or roasted veggies on your plate before anything else.  Keep the “color your plate” mantra in your head whenever your are eating.   If your plate is too pale, it’s probably not that heart-healthy.  

2) Keep the week sacred.  Be mindful during the week, but allow some extras on weekends.  Even if you are on vacation – designated special days for indulgences and the rest of the time eat small meals and snacks on your regular schedule (every 3 – 4 hours).

3)  Go meatless at least one to two days a week.  I love the concept of “Meatless Mondays”- where you swap meat proteins for plant-based proteins at least one day of the week.  So add in tofu,  soybeans (edamame), nuts and quinoa into your meals that day and your won’t even miss the animal foods.  You will not only be getting more plant-nutrients, but a lot more fiber,  too!

4) Swap the salt for spices and herbs — too much salt in our diets can lead to high blood pressure, weight gain and dehydration.  Since the typical person (without high blood pressure) only needs about a teaspoon of salt (about 2,300 mg) everyday for the normal exchange of fluid inside and outside the cells, nerve impulses and blood pressure levels,  the key to flavor and excitement to meals is using herbs and spices.  Transform your dishes with cinnamon, basil, turmeric, curry, cumin and coriander for flavors that pop and also add health benefits to your plate.  Studies have shown that actual herbs and spices fend off inflammation,  keep the arterties clear and even keep  blood sugar from soaring too high.  

5) Keep hydrated…it’s so tempting to want to drink fruity cocktails and sugary soft drinks to quench your thirst, but steer clear as they only rob your body of fluids.  So stick with plain water (with bubbles is fine) with a twist of lemon or lime and/or unsweetened ice tea or coffee.  Although, caffeine is a diuretic, there is still fluid in coffee and tea -  so they count to keep your cells happy and healthy, too.

So, you can survive the summer in a healthy way!  Keep writing down what you’re eating,  drinking and doing.  I’d love to know your favorite summer survival secrets, too…

There is something so cool about the “Summer Solstice” or the first official day of summer. The new season officially came in at 6:28 am central time today! How appropriate that I am planning my cold food meals on the first day of summer.  One of the things that I take advantage of on these hot days is not turning my oven on…cold, light foods are so appealing to my palate right n0w.   From cucumber  salads to chopped artichoke, garlic, and tomatoes to  mozzarella, tomato, basil drizzled with olive oil.  The base of my lunch and dinner is usually mixed greens: radicchio, arugula, red and green romaine, mizuna and mache leaves.   It truly is a brevy of colors and textures on a plate.  The leaves are truly delicious with a light, sheer coating of balsamic viniagrette and a honey dijon concoction…   

Here’s a quick meal that I whip up in the heat:  In a salad bowl throw in some greens – whichever you prefer, chop up come marinated artichokes, cherry tomatoes, a clove of garlic, a couple of basil leaves and toss into the bowl.  Add a pinch of salt and pepper – no dressing required because the artichoke marinade coats the whole vegetable mixture.  It’s tasty with chopped tofu or a hard-boiled egg,  pulled chicken breast or a liberal spoonful of black, kidney or soy beans.   Enjoy!

What types of quick, easy and cold foods do you enjoy in the heat?  I’d love to know…

It is amazing to see my two toddlers daily eating evolutions…they are in to flaxseed now.  They don’t really know what it is, but they like to put it (or heap it!) on their yogurt, peanut butter toast,  in their cereal, etc…  Could it be the nutty taste, the toasty crunch or the full-bodied mouthfeel of these delectable seeds?  Or is it just when the flaxseed is ground it’s like golden fairy dust in a small child’s hands?   Regardless, I am thrilled that they are getting these omega-3 fats and fiber into their young diets – it IS magical! 

Why are flaxseeds a  good-for-you food?

2 tablespoons a day provides an abundant amount of alpha-linoleic acid (ALA), an omega-3 fat – which research has shown that can be good for fending off inflammation, high cholesterol and dementia. 

4 grams of fiber per serving, mainly soluble fiber – which helps keep cholesterol levels in check and can aid in weight management by making you feel full faster and longer.

High amount of lignans, plant-based properties in flaxseeds, which become beneficial metabolites in the body.  A study last year in the British Journal of Nutrition found that women with high lignan intake (from flaxseed) has less body fat (lower BMIs) and better insulin sensivity - or better blood sugar control.  Dietary lignans have been linked to decreased breast cancer, prostate cancer and hair loss.      

 So enjoy ground flaxseed in over your cereal, yogurt, soups, pasta,  and salads.  It’s a tasty way to EVOLVE your eating today!

What’s your favorite flaxseed concoction?  Do tell….

Most people would think that I am crazy, but I love to escape in my kitchen.   However, with toddlers running around it’s tough to do.  So I steal away any moments I can to whip up a quick salad dressing or marinade for chicken, tofu or an occasional steak.  Some of my most special private culinary moments are brief intervals spent chopping basil for my pasta sauce or rolling the shells off of my hard-boiled eggs.  I try to embrace the moments when I concoct new flavors for the next meal  (in our house meals are always top of mind!)  

Although I am always trying to teach my kids about food and how t0 make the basics, it’s nice to have my time  in the culinary abode.   I have what I call ”Rendevouz Recipes”, which I turn to again and again – they soothe, calm and focus me until my next solo adventure in the kitchen.  

Siesta Salad (a naptime favorite!)

1 1/2 cups mixed greens or arugula

1/2 cup cherry tomatoes

1/2 cup chopped marinated artichokes

1 tablespoon chopped fresh basil (from my backyard)

1 tablespoon slivered almonds

1/3 avocado, diced

Dressing  ( I love honey mustard, but make whatever you like!)

3/4 cup extra virgin olive oil

1/4 cup balsamic vinegar

1 tbsp dijon mustard

1 tsp honey

1 clove garlic, minced

Pinch of salt and pepper  

Toss together all salad ingredients.  Make the dressing in a glass jar and shake or whisk in glass or stainless steel bowl. Drizzle over the salad and enjoy! 

Let me know how you savor your quiet kitchen moments…I’d love your secrets.

How many times have you eaten and not even realized what you ate or better yet, how much?   As a student of eating behavior, I encourage people to “eat with their lights on” (and that means someone is home).  In the dark crevices of your day there may be a mini-candy bar or two, a handful of jelly beans, a half-bag of Sunchips and a dollop of heavy whipped cream in your coffee.  It all creates an excess…and that can mean one thing: weight gain – if you are not actively burning up the extra energy.  So turn the lights even in the smallest of eating moments…

Let’s face it food takes us to a different place, at least temporarily.  That’s not always a bad thing — as rekindling that feeling of grandma’s brownies or mom’s apple pie or family meals is perfectly life enhancing.  It’s when, we eat often without intention or purpose that weight and health can spiral out of control. 

Here are some simple switches you can flip to create a more mindful, well-lit eating path for life.

• Allow eating to hold special, sacred moments in your day — carve out time when you eat only (and don’t do other things like watch TV or work on your computer or talk on the phone).
• Sit down and savor.  Use your eating time as a break from standing, walking and running to/from places.  Create a kitchen nook, a work place table or window side seat for a nutritious respite in your day.
• Choose what you eat like you choose other important things in your life.  Think about your most prizes possessions, i.e., your car, home, clothes, shoes, or spouse.  What you eat reflects your personality,style and health intentions -  so choose your food with respect and love for yourself.
• Break bread together.  Share your favorite food with family, friends and your community.  Research has shown that when people cook, eat and enjoy food together they live happier, healthier and longer lives.   

So whenever you want to eat in the dark, at least light a candle — it will spark some good eating intention.

When was the last time you ate “real” food?  What I mean is  the culmination of food groups that incorporate whole, fresh foods like  fruits, vegetables, whole grains,  low-fat dairy, lean meat, chicken breast, fish, nuts, beans and olive oil.  The more real food  you eat – versus processed, manufactured and fast food,  the more you’ll crave it.  Here are some ways to whet your appetite for real  food: 

• Experiment with your tastebuds by eating only fresh, whole foods (nothing processed) for a full week.  What will happen?  Your need for salt, sugar and high fat foods will decrease — you’re mind and body will actually want go0d-for-you foods.
• Cook  at home more and you won’t be swayed by fast food promises.  Take the time to prepare veggies (frozen are fine!), bake some chicken, fish or tofu and simmer some grains on the stovetop.  In minutes you’ll have a meal – chock full of real food.  
• Bring fruits and vegetables as snacks – not only does this encourage real food eating, but saves on packaging waste!
• Drink water, water and more water - from the tap is fine.  Don’t drink your  calories by relying on sports drinks, sugary soda and juice drinks.  Green tea is a also a great source water and all of its plant-based nutrients are good for your skin, bones and overall health.  

So, go for REAL FOOD  first!

Tonight I realized that necessity truly is the mother of invention – especially in the kitchen.  With my heart set on using the delicate basil in my refrigerator before black spots took over it’s culinary life, I scrambled to pull together a tasty, nutritious Sunday night dinner.  With chicken breast thawed and awaiting baking, Iwanted to give it an interesting savory flavor. 

With basil, what comes to  mind?  Pesto. 

I love it’s dramatic entry on the tongue and rich, decadent mouthfeel.  Pesto adds a festive, fun flair to everything from pasta to bruschetta to tofu.  I couldn’t wait to make it – however, much to my dismay my walnut stash was low and there were no pinenuts available within a two-mile radius.   

Feeling life Lynn Rosetto Kasper from The Splendid Table, I took a chance on whatever was in my pantry.  I pulled pistachios out and that was it – my answer.  Painstakingly my 4- year old son and I shelled 1/3 cup of pistachios and blended them with copius amounts of basil leaves, olive oil, garlic and grated parmesan cheese.  Upon the pre-salt taste test, it tasted fabulous!  My son, even, kid-approved it by licking the spatula as he cleaned out the food processor.   We drizzled the pistachio pesto creation over the chicken and off it went into the oven.  

Just like our original tasting, the pistachio concoction tasted delicious topping the hearty chicken breasts .  Nuts never disappoint  and tonight they certainly didn’t…

What was your last creative culinary endeavor? I’d love to know…

It really  is true that magic happens when you meet the person responsible for the production of something outstanding!  When we traveled to Sonoma to celebrate a milestone in my life, who  would have known that we would gain so much perspective from an 89-year old vitner? 

 We happened upon MacLeod Winery on a cool, rainy day. The mountains were covered with low-lying clouds and the air was crisp, but we ventured a mile up the country road to a local winery. We reached the main grounds to find a farmhouse where there was a group already on a tour.  We were invited to walk the grounds and check  out the sites (and what beautiful terrain it was!).  The rows and rows of gnarly grape vines saluted us as we trekked in the muddy, rocky soil to discover what lay ahead over each small hill.  When we were greeted by Mr. (George) MacLeod himself, we immediately listened to his tales of vineyard ownership.  At 89 year old, his recollection of the early years (30 years) tending to this vines was crystal clear.  You could feel the passion in his soul from his words…we all want to look back (and forward) in our lives with the same vim and vigor.

We wrapped up the visit with a private wine tasting with Mr. MacLeod, complete with succulent  grilled oysters, which his son was grilling on their bbq in the rain, and artisan-style bread.   The bottom line is good food and great wine truly bring people together.

If  you  get a chance, try MacLeod Family Vineyard’s Sauvignon Blanc (2008).  Let me know what you think, afterall, I met the inspiration behind those grapes!

Salud!

It may sound funny to say that we have to “connect with our metabolisms”, but in a world where food is available everywhere and anytime, it can be a challenge for people to actually know when they feel hunger and/or fullness.  Since these are two vital cues to dictate a healthy, humming metabolism, this is a good place to begin honing your internal awareness skills.   Here’s are three ways  to better get to know your metabolism:

1) Listen to your stomach: growls and rumbles typically signify hunger and denotes an efficient metabolic process.  If you never feel physical hungry (between meals and snacks), then there’s a good chance that your metabolism is moving slowly. 

2) Eat when you are hungry – even if it’s a 150 calorie snack like a handful of nuts or a low-fat yogurt with 1/2 c. berries or a string cheese with one or two whole grain crackers.  This will enlighten your body to your new eating pattern and get you humming along on predictable eating road, which is essential for keeping your metabolic rate up.

3) Food fuels movement,  so keep your body moving whether it is a formal exercise regimen or taking the stairs, walking from the parking lot, house cleaning or running around the park with your kids.  The more you move, the more energy you can put into your body.  Let’s face it, we all slow down in the winter months when it’s hard to escape the house, but now that the warmer weather is near - it getting to be close to all of the outdoor festivities.     

How are you making friends with your metbolism today?  I’d love to know.

-VSR

My 4-year old son actually asked for cinnamon to put in his yogurt today.   It’s the small things in life that make me happy.  The fact that I know cinnamon is one of the highest ranking spices when it comes to antioxidants – you know, those compounds in food that keep your cells from damage, gives me a boost of extra confidence.  My motherly work is not for naught as I systematically dash herbs and spices wherever I can into my family’s food.  A little dash goes a long way (with vitually zero extra calories, too) – a half to one teaspoon is all you need to get the antioxidant benefits. Unbenownst to my kids and husband, I wave my spice spoon over oatmeal, soup, meatloaf, salad dressing, applesauce, pancakes, chocolate chip cookies, roasted veggies, hummus, and macaroni and cheese. 

Per a question from one of my cooking class attendees, “What are the best spices to use in your cooking?”  Here are my top three:

1 – Cinnamon – it’s versatile for savory and sweet foods, like roasted squash, sweet potatoes and string beans or oatmeal, yogurt, coffee and even pb & j sandwiches – great on toast!

2 -  Curry powder – this is a cannot-live-without spice in my house.  It’s delish in brown rice, couscous, egg and chicken salad, corn, mashed potatoes, and roasted eggplant.

3 -  Oregano - yes, it’s green, but my toddlers don’t mind it sprinkled into tomato sauce, homemade pizza, chili, soups and cheesy scrambled eggs. 

So, especially this month, revolutionize your cooking and your family’s taste buds with spices.  And pretty soon your kids will be asking for them, too.

Drop me a line with your spice faves.  I’d love to know….

-VSR