Has your summer been a vacation from healthy eating?  Let’s face it, there are no vacations from waistline management.   Healthful eating is a full-time job – when we snooze on the job, guess what happens?  We miss out on vital nutrients, overeat too many unnecessary calories and wind up with love handles (as my husband affectionately calls it “back bacon”).  So steering a healthy ship  requires proper fuel and a good course.  A plan does help, but this does not mean that your can’t let the wind guide your sails a bit (especially when you visiting family, friends or in another country).  With a decent working knowledge of what you’re eating for the day and overall calorie and activity level to work with, you will do fine.   

Plan the course of your day:

• Do not skip breakfast — enjoy fruit, a whole grain and some protein (i.e., low-fat yogurt, skim milk or an egg) 
• Fill up on veggies at snacks and lunch.  Bring baby carrots,  edamame and cut up peppers for snacks and have a protein-packed salad at lunch.
• Eat often, but not much.  It’ s ok to eat every 2  -3 hours as long as you’ve got a calorie plan (100 – 150 calorie snacks) and meals range from 300, 400,  500 calories for breakfast, lunch, dinner, respectively. 
• Sip green tea throughout the day  – it’s great to assuaging your appetite and getting in the health-promoting polyphenols, too.
• Design your life around activity — schedule in regular walks, visits to the gym and/or exercise videos…it will do wonders for your metabolism  and mood.

All of this adds up to total wellness.  So, with the fal season returning – you’ll fit nicely into last year’s clothes without a problem!

What’s your secret to keeping the pounds at bay when the world is in vacation mode?  I’d love to know…

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.

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!

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!

As March rings in National Nutrition Month, it’s another opportunity to make changes to your plate, habits and lifestyle.  Since eating plays such an integral role in overall health, what better time than NOW to foster eating changes in your life?!   Whether you have a plan for the month or not, here are a three simple nutrition changes that deserve consideration:

1) Monitor your salt intake.  The average American eats well above the daily recommended intake of 2,300 mg per day.  Note: 2,300 mg = 1 tsp of salt.  Check labels for sodium and shoot for nothing over 480 – 500 mg of sodium per serving.  When you add salt to home-cooked meals or at restaurants, taste the food first – it may not need salt, after all.

2) Drink fewer calories.    Liquid calories account for a big part of the average Americans caloric intake.  Not only does it contribute to overweight and obesity, but displaces other nutritional calories.  Here are some ways to make lower-calorie beverage choices:  choose skim/low-fat soy lattes versus full-fat frappaccinos and mochas with whipped cream.  Drink mineral water with a twist of lemon, lime or orange instead of regular or diet sodas.   Incorporate tea into your daily regimen – as it’s a great low-calorie, nutritious way to begin and end to the day (as long as you don’t add a lot of cream and sugar!)     

3) Eat less meat and more plants.  Not only will you be helping to save our planet by eating more plants, but people that eat more vegetables typically get more fiber, potassium and anti-oxidants in their diets when they forgo animal products.  Designate meatless days each week, experiment with roasting different vegetables (asparagus, leeks, Brussels sprouts, string beans and squash), and capture the benefits of local foods by supporting farmers markets. 

So, enjoy National Nutrition Month in a health-rewarding way!    Remember, spring is almost here …:-

Please let me know what changes you plan to make this month….I’d love to hear.

-VSR

Ok, last night I got excited about roasting butternut squash with minced shallots and garlic topped with a drizzle of olive oil.  My kids, on the other hand, were not so thrilled.  It goes without saying that my gourmet flights of fancy go unnoticed, especially with my two toddlers around.  Their food repetiore has wittled significantly since they became free-thinking human beings.  They don’t like this or will not try that…eating has become a constant negotiation.  Although, I refuse to beg them to eat their brocolli, peas or asparagus, I have thought about dessert bribery, but I know that’s a no-no!  So, what if I am a mom with a mission: to get my kids to eat (and enjoy) healthful food?!   Is that so bad?  Well, not if the outcome is me offering string cheese at the end of an uneaten, rejected meal.   

I will continue to try….that’s all I can do.  What’s your secret strategy to the never-ending family food wars?  I’d love to know…

I must admit that I love the symbolism behind Fat Tuesday (or “Shrove Tuesday”).  It’s Mardi Gras, too  – a day to eat, celebrate and enjoy fatty foods before the big Lenten fast begins the following day.  Isn’t it just like the human condition to overdo it with rich, decadent, calorie-laden foods before a forced lifestyle change (aka dietary change) is thrust upon us?!  Most people think of Fat Tuesday as a chance to celebrate with a couple of humungous Hurricane drinks and plate of decadently filled crepes.

On Fat Tuesday when I was growing up, my family indulged in homemade thin pancakes for dinner filled with jam, rich nutella, a nut/sugar mixture, or prune preserves called Lekvar.   Of course, they were topped with a dusting of confectioner’s suger and sometimes maple syrup - so it wasn’t only Fat Tuesday, but Sweet Tuesday, also! 

My inclination now that I have my own family is to do that same.   Yet I still err on the side of substituting some of the not-so-healthy ingredients for some-better-for-you ones.  Instead of  using all white flour, I cut part of it with whole wheat flour, toss in a tablespoon of ground flax seed, fill them with fresh berries and top with a drizzle of agave nectar.  Ok, so my toddlers won’t know the difference, but how about my husband?  I could offer savory crepes filled with part-skim ricotta, sauteed spinach and mushrooms with a pinch of nutmeg.  That works for me! Does that mean I still need to have bacon on the side or greasy hash browns?  Well, there’s always soy bacon…

In my pursuit of calorie control and health-enhancing foods, I can’t forget that one indulgence does not spell disaster, but signifies life…

What are you making on Fat Tuesday — I’d love to know.