Cook in Big Batches

Taking the time to cook a meal from scratch can seem unreasonable with our crazy, hectic lifestyles, but the end result is so delicious and satisfying. I mostly cook in double or triple batches so I can freeze portions for those crazy nights when there is no time to cook a meal. Tonight we are making homemade turkey chili with lots of beans and veggies and it’s super spicy hot. We will eat it for dinner tonight, lunch tomorrow and freeze leftovers for dinner another time. What great dish do you cook up in big batches and freeze for later?

Whole Grains or Gluten-Free

Whole grains have gotten some negative press and there has been a big push towards gluten-free. While I agree that those who suffer from celiac disease should definitely stay away from gluten, whole grains provide excellent vitamins and minerals and are slowly digested. Give me a couple of slices of Ezekiel’s sprouted grain bread with a bowl of homemade minestrone soup and I’m a happy woman. What do you think about whole grains? Do you stay away from them?

Pantry Purge Your Way Healthy Eating

While you’re running errands and doing chores this weekend, add a pantry purge to your list. Get rid of all the junk food that triggers your overeating. Replace the foods with healthy choices that are either not processed or minimally processed, such as whole grain crackers, almonds, walnuts, pistachios, beans, salsa and popcorn kernels for air popping. Do the same for your fridge and freezer. Your physical environment is key to your success in eating healthier. What satisfying, good-tasting snacks could you add to your fridge/freezer?

Do You Love Your Food?

Did you ever eat food that you didn’t really love? Maybe you thought you’d like it, but it didn’t taste quite as yummy as you expected, but you ate it anyway. Consciously choose to eat only the foods you really love, when you are physically hungry and stopping before you reach total fullness. If you only love sweets, you obviously need to choose some healthy foods that you like (you can’t dislike them all) but don’t waste calories on foods you don’t really enjoy. My favorite food is my husband’s spicy chili. What is your favorite food?

Healthy Popcorn

Popcorn is a healthy, whole grain… as long as it’s made correctly. Microwave popcorn bags may have toxic PFOA (perfluorooctanoic acid) in the lining that may be absorbed into the food. The EPA has stated that it is likely carcinogenic. Either use an air-popper or cook it the old-fashioned way- in a pot on top of the stove. Sprinkle on a little grated parmesan cheese for a healthy, tasty snack. What seasonings do you add?

Whole Foods Up Energy

This generation of American children may have a shorter life-span than their parents partly due to the increase in technology, labor-saving devices and cheaper production of processed foods. Dr. Arthur Agatston, author of The South Beach Wake-Up Call, states that the obesity epidemic from the changes in our lifestyle over the past few decades has turned us into a fast-food, sedentary culture. He states we use 50% more energy digesting whole foods vs. processed. Which do you choose to eat?

French Fries or Baked Sweet Potato

Here’s “food for thought” the next time you order fries or rip open a bag of chips. In a large-scale study spanning 11 years, scientists at the University of Leeds, UK found that acrylamide, an organic compound formed on high-carb foods cooked at temps above 120 degrees Celsius, may increase the risk of breast cancer 20% in premenopausal women. Baked sweet potato anyone?

Green Veggies Reduce Diabetes Risk

With the dramatic increase of Type 2 diabetes in not only adults but children/teens, you may want to take advantage of the abundance of green leafy vegetables that can significantly reduce the risk of developing this disease. This is according to research from the University of Leicester in England and lead author, Patrice Carter and colleagues, who reviewed 6 studies involving over 220,000 participants. Eating one and a half extra servings a day reduces risk by 14%.

Comfort Food and Weight

Do you live to eat or eat to live? Although food is meant to be enjoyed and diets and deprivation are “dirty” words, eating for fuel versus eating for comfort can be the difference between a healthy weight and obesity. When you feel the impulse to eat, stop and look at what you were feeling immediately before the impulse. Were you sad, lonely, bored or anxious? Do you have a favorite comfort food?

Hot Dogs & Diabetes Risk

We love our hot dogs on the grill in the summer, but if you missed the news report, the Harvard School of Public Health scientists published their research results. Eating a 2-oz. serving a day of processed meat increases the risk of diabetes by 50% and eating a 4-oz serving a day of red meat (beef, pork or lamb) increases the risk by 20%. The good news- substitute nuts, whole grains and low-fat dairy and decrease the risk by 16-35%. The sodium, nitrites and nitrates in the processed meats increase the risk factor. Marinated chicken on the grill is sounding good!

Killing Bacteria on Veggies

Some fruits and vegetables are best purchased as organic due to the high levels of pesticides and chemicals, but the EPA has advised that other “regular” produce is acceptable. Concern regarding bacteria has prompted many to buy special veggie washes to get rid of most of the germs and pesticides. You can clean your produce with a vinegar and water solution ( 1 part vinegar to 3 parts water) and then rinse under water for 30 seconds. According to Alyse Levine, MS, RD, founder of Nutrition Bite LLC, the vinegar solution reduces bacteria by 90% and viruses by 95%.

Cherries for Pain

Take advantage of the fresh cherries in season now- they may reduce your pain. A study done by the US department of agriculture tracked the anti-inflammatory effects of the antioxidants found in Bing cherries. They found in not only reduced arthritic pain, but may help lessen the severity of other inflammatory conditions. In a study in the University of Vermont in Burlington, tart cherry juice prevented the symptoms of exercised-induced muscle damage. Farmer’s market here we come…

Where is Your Junk Food?

If the mere sight of food can stimulate a craving and the aroma of others send you directly to their path, the best strategy is out of sight, out of mind. Our cravings can be stimulated by multiple senses, as well as emotional cues from past experiences. Try to remove all offending foods from your environment but if you must keep them in your house, put them in covered containers, in the back of the cabinet or fridge. THIS you can control…

Diet for Pain Relief

Chronic inflammation can cause pain and other serious illnesses such as heart disease, some forms of cancer and Alzheimer’s, according to Dr. Andrew Weil. Dr. William Welches, a pain specialist at the Cleveland Clinic, as well as Dr. Weil, recommend an anti-inflammatory diet, limiting sugar, refined flours, processed foods, saturated and trans fats and hyrogenated oils and animal protein. Increase fish, nuts, seeds, beans, fruits, veggies, whole grains, cook with olive oil and canola and drink plenty of pure water.

Serve from the Kitchen & Eat Less

Keep the food on the counter or stove in the kitchen and fill your plate from there. Bringing the food into the dining room will likely mean a 19% increase in the amount of food that you will consume. According to Brian Wansink, PhD, author of Mindless Eating, having food at least 6 feet away gives us a chance to stop and ask if we are really hungry enough to go back for more. Better to be mindful…

Is Your Salad Healthy?

A salad loaded with veggies is a great way to get in all your vitamins, minerals and antioxidants. But when you add high-calorie, high-fat bacon bits, cheese, croutons and dressings, salad loses some of its value. Try adding beans, extra veggies, hard-boiled eggs, grilled or broiled chicken breast or tuna, and homemade dressing. If you don’t like olive oil and balsamic vinegar, try this Maple Vinaigrette: 1/3 cup extra virgin olive oil, 2 tablespoons apple cider vinegar, 2 teaspoons Dijon mustard, 1 tablespoon pure maple syrup and dash of sea salt and pepper.

Nutrition-You Get What You Pay For

Many people complain that healthy food is too expensive, but check out the nutrients in the product to determine if you are really getting your money’s worth. Assess the protein, fiber, vitamins and minerals per serving versus the fat, salt, sugar, preservatives, and other chemical additives. You will probably see that a lot of the “cheaper” products are full of the unhealthy things. Your body is your best asset and you only have one… isn’t it worth the best?

Energy and B Vitamins

Being lethargic and drained may be from not enough sleep or it may be from your diet. If you aren’t getting enough B vitamins, your body can’t get or make energy from the food you eat. Add B-rich foods such as spinach, asparagus, broccoli, beans, eggs, dairy products, lean pork, poultry, fish, brown rice, oats and wheat germ. When you feed your body what it needs, it thanks you!

Successful Weight Loss Maintenance

To be successful in weight loss and maintaining that loss, gradually changing unhealthy eating habits with healthier ones is key. That’s why diets don’t work- no one can maintain them forever. Make simple changes you can live with, such as eating salad with your burger instead of fries dipped in mayo. As I always told my kids growing up, “inch by inch, everything is a cinch”. What small changes can you make today?

Changing Your Bad Eating Habits

Identifying your challenge areas in eating will benefit you in changing those habits. Do you stuff yourself at meals? Do you eat quickly at your desk? Do you dine out often, choosing high-fat, high-calorie meals? Do you snack frequently, even though you’re not really hungry? You may fit into one or more of these areas. Keep track by writing down what you eat, who you are with and what you were feeling at the time… for just 3 days. What will you find?