To be a part of a non-profit organization is to participate in a mission greater than oneself—an endeavor rooted in public service, community upliftment, and a commitment to the common good. I’ve had the honor of serving as Chairperson of the Valley Wellness Association (now defunct) and as a member of the Board of Directors for the Women Presidents Organization Foundation—two remarkable groups dedicated to enhancing lives and empowering individuals. These experiences have shown me firsthand how profoundly impactful non-profit work can be, and how much integrity and effort it requires.
Non-profit status is not simply a label. It is a designation granted only after rigorous scrutiny, ongoing accountability, and a demonstrated dedication to public benefit over private gain. Maintaining that status demands transparency, compliance, and an unwavering focus on mission-driven goals. It is a trust extended by the public and the government alike—a recognition that the organization exists not to profit, but to serve.
These organizations don’t just fill gaps—they build bridges. Undermining their legitimacy for political expediency jeopardizes not only their work, but the trust that countless communities place in them. The non-profit status is hard-earned, carefully maintained, and vital to our collective well-being. It must be protected—not politicized.
No two bodies are the same—so why should their nutritional needs be? In an era where convenience often trumps customization, the importance of uniquely composed meals has never been greater. While standardized meal plans may serve as a general guide, they often fall short in addressing the nuanced dietary needs, health goals, and lifestyle preferences of individuals.
At NutriFit, we have been at the forefront of personalized nutrition for 35 years, recognizing that tailored meal planning is key to achieving optimal health. Personalized nutrition considers the whole person—their metabolism, activity level, food sensitivities, and even genetic predispositions—to craft meals that truly nourish. Science increasingly supports this approach, showing that customized nutrition can lead to better health outcomes, improved energy levels, and long-term sustainability.
To take personalization even further, NutriFit offers metabolic testing to fine-tune meal plans for those who want to elevate their nutrition with precision. This data-driven approach provides deeper insights into how an individual’s body processes nutrients, allowing for even more effective meal customization. However, even without metabolic testing, every meal we prepare for our personal catering clients is thoughtfully crafted to align with their specific preferences, goals, and dietary requirements.
As awareness around the importance of personalization in nutrition grows, the shift away from a one-size-fits-all model becomes not just a luxury, but a necessity. At NutriFit, we believe the future of nutrition is, and always has been, personal.
Puppies have an uncanny ability to activate our brain’s reward system. Just a few moments of playtime or a snuggle session can release oxytocin, often called the “love hormone.” This chemical not only strengthens the bond between you and your furry friend but also reduces stress and promotes feelings of calm. At the same time, serotonin and dopamine — neurotransmitters linked to mood regulation and happiness — get a boost. In short, puppy cuddles are practically nature’s antidepressant.
Heart-Healthy Happiness
Studies have shown that pet ownership is linked to lower blood pressure, improved heart rate variability, and even reduced risk of cardiovascular disease. Just spending time with a playful pup can help calm your nervous system, especially after a long day. Plus, those early morning walks and spontaneous games of fetch encourage gentle, consistent movement — a win for both you and your canine companion.
Mindful Moments, Tail-Wagging Joy
Puppies have an incredible way of drawing you into the present moment. Whether you’re marveling at their curious sniffing escapades or giggling as they pounce on a rogue sock, dogs invite us to pause and savor the now. This kind of mindfulness has been shown to reduce anxiety, improve focus, and elevate overall well-being.
Cognitive Canines
Believe it or not, training your puppy is also a workout for your brain. Teaching new commands, practicing patience, and reinforcing positive behaviors all strengthen your cognitive skills. For those of us invested in lifelong learning and mental fitness, this unexpected brain boost is a wonderful bonus.
A Dose of Unconditional Love
Of course, the most profound benefit is the constant reminder that love doesn’t need words. Puppies love fully, fiercely, and without condition — a powerful lesson in empathy, resilience, and joy.
So, whether you’re a seasoned pet parent or just considering welcoming a new furry friend, know that the bond you build is enriching you in ways both seen and unseen. My little Labrador may be small, but he’s already making a big impact on my heart, mind, and well-being.
And honestly, who knew that something so powerful could fit in my lap?
Pursuing a goal—whether personal, professional, or athletic—demands more than just ambition. It requires unwavering determination and resilience, the inner strength to keep moving forward despite setbacks. But like any engine, the mind and body cannot run on willpower alone. The right fuel transforms effort into achievement.
Resilience thrives when the body is nourished. Balanced meals, rich in whole grains, lean proteins, healthy fats, and vibrant fruits and vegetables, provide the steady energy needed to sustain focus and strength. Proper nutrition stabilizes blood sugar, sharpens mental clarity, and supports recovery, making it easier to rise after every challenge.
Just as a car sputters without quality fuel, determination falters when the body is depleted. Eating well isn’t indulgence—it’s strategy. When you fuel with intention, you fortify your ability to persevere, turning obstacles into milestones.
This truth is evident in the journey of Neal Bledsoe, who, after years of dedication, is about to step into a lifelong dream: performing in Othello, with previews opening February 24. His achievement is entirely his own, the result of tireless work, resilience, and passion. It’s been a privilege to support his pursuit through nutrition and coaching since 2016, ensuring his body and mind had the fuel to match his determination.
At NutriFit, we understand that the journey to any goal is fueled from within. Let’s nourish the drive that keeps you moving forward—resilient, determined, and unstoppable.
Improving your diet doesn’t have to mean drastic changes. The key is habit stacking—linking small, effective actions to things you already do daily. These three mini habits make better nutrition effortless by fitting seamlessly into your routine.
1. The One-Add Rule
💡 When plating any meal, add one nutrient-rich ingredient.
Toss a handful of greens into your eggs, mix seeds into yogurt, or add an extra veggie to your sandwich. By making this a habit, you gradually increase your nutrient intake without overhauling your meals.
2. The One-Minute Rule
💡 While waiting for your coffee, tea, or microwave, prep a healthy snack.
Use this time to portion nuts, slice fruit, or assemble a quick, nutritious option. This small step ensures you have better choices available when hunger strikes.
3. The Hydration Trigger
💡 Every time you check your phone, take a sip of water.
We reach for our phones dozens of times a day—turn this habit into a hydration boost. It’s an easy way to ensure steady water intake without extra effort.
By stacking these micro habits onto things you already do, healthy eating becomes second nature—and takes little effort. Before you know it, big changes can occur!
When it comes to making healthy changes, one of the most important aspects is developing new food habits that will stick. It’s not about a drastic, overnight transformation but rather about making small, consistent adjustments that become second nature over time. Our brains are incredibly adaptable, and with the right approach, we can rewire our responses to food to favor choices that support our goals—such as weight loss and overall wellness.
Through an iterative process, you can create new habits that feel natural, allowing you to achieve lasting results. In this post, I’ll share five simple food swaps that are sustainable and effective for anyone looking to lose weight and maintain a healthier lifestyle. These swaps focus on reducing excess calories, adding more nutrients, and embracing flavors that enhance your meals, rather than relying on processed ingredients.
1. Swap Salt for Spices
Many of us reach for the salt shaker without thinking twice, but over time, excess sodium can have negative effects on our health, including bloating and high blood pressure. To make your meals more flavorful while cutting back on sodium, try swapping salt for a variety of spices. Spices like turmeric, cumin, paprika, garlic powder, and black pepper not only add rich flavor but also provide antioxidant properties that support your body. Experiment with different combinations to find what excites your taste buds. By gradually incorporating more spices into your cooking, you’ll retrain your brain to enjoy bolder flavors and move away from the overuse of salt.
2. Swap Soda for Sparkling Water
Soda may seem like an easy refreshment, but it’s packed with sugar and empty calories. The high sugar content can lead to energy crashes, and the excess calories can contribute to weight gain over time. A simple swap to sparkling water can give you the fizz and refreshment you crave, without the added sugar and calories. Add a splash of lemon, lime, or even cucumber for a touch of flavor, and you’ve got a drink that hydrates and satisfies without the guilt. This small change can make a big difference over time, and it’s a great way to cut out sugary drinks from your diet for good.
3. Swap Salad Dressing for Balsamic Vinegar
Store-bought salad dressings are often loaded with sugars, unhealthy fats, and artificial additives. To make your salads both healthier and more flavorful, swap out creamy dressings for balsamic vinegar. Balsamic vinegar adds a tangy sweetness and depth of flavor, without the added calories and sugars. Plus, it’s packed with antioxidants and has been shown to support digestion. Over time, this simple swap will train your brain to crave fresh, vibrant flavors instead of heavy, overly sweet dressings.
4. Swap Chips for Popcorn
If you love a crunchy snack but want to avoid the empty calories of fried chips, popcorn is your best friend. Air-popped popcorn is a whole grain, which means it’s packed with fiber and has a satisfying crunch without the added oils and preservatives. You can enjoy popcorn as a snack on its own or even spice it up with some herbs or nutritional yeast for added flavor. Making this swap helps you reduce your calorie intake while still satisfying your snack cravings, making it a perfect choice for anyone looking to lose weight in a sustainable way.
5. Swap Ice Cream for Frozen Bananas
Dessert lovers often struggle with giving up their favorite sweet treats, but you don’t have to say goodbye to indulgences entirely. By swapping traditional ice cream for frozen banana bites, you can satisfy your sweet tooth in a healthier way. Bananas are naturally sweet and packed with potassium, and when frozen, they have a creamy texture that mimics ice cream. You can dip them in dark chocolate or add a sprinkle of cinnamon for an extra boost of flavor. This swap not only saves calories but also trains your brain to enjoy naturally sweet foods without the heavy sugar content.
Conclusion: Iterative Changes Lead to Lasting Success
The key to making these swaps effective is consistency. By gradually introducing these small changes into your routine, you’ll begin to notice how your cravings evolve. At first, it may feel challenging, but as you continue, your brain will adapt and start seeking out these healthier alternatives. These simple swaps not only help you reduce excess calories, but they also enhance the flavors and textures of your meals, making healthy eating something to look forward to rather than a restriction.
Start with one swap and see how it feels, then build on your progress. In time, these habits will become second nature, and you’ll find that sustainable weight loss isn’t about deprivation—it’s about smart choices that support your well-being, both mentally and physically.
Let these swaps be a gateway to a new way of thinking about food, one that is focused on long-term success and consistent, positive change. The more you train your brain to embrace these alternatives, the more effortless healthy eating will become.
Are you ready to start making these swaps today? Your future self will thank you!
The connection between nutrition and brain health has long intrigued scientists, wellness experts, and anyone interested in optimizing their mental performance. As someone immersed in the latest research through the Brain By Design Certification program—which delves into neuroscience and coaching—I’m continually amazed by the intricate ways our dietary choices impact cognitive function. Coupled with my national health & wellness coaching certification, this knowledge has solidified my understanding of how to fuel the brain for maximum performance.
Here are three practical tips to help you eat for optimal brain health:
1. Embrace Omega-3s: The Brain’s Best Friend
Omega-3 fatty acids, particularly DHA, are essential building blocks for the brain. Found in fatty fish like salmon, mackerel, and sardines, these healthy fats support memory, focus, and even mood regulation. For plant-based options, walnuts, chia seeds, and flaxseeds are excellent sources. Studies consistently highlight the link between omega-3 intake and reduced risk of neurodegenerative diseases. To incorporate these into your diet, try adding a handful of walnuts to your breakfast or enjoying grilled salmon for dinner.
2. Prioritize Antioxidant-Rich Foods
Oxidative stress, caused by an imbalance of free radicals and antioxidants in the body, can damage brain cells and accelerate aging. Foods rich in antioxidants combat this damage, promoting healthy brain function. Berries (like blueberries, blackberries, and strawberries), dark leafy greens, and even dark chocolate are all antioxidant powerhouses. A simple way to boost your intake? Blend a smoothie with spinach, blueberries, and a touch of cacao powder for a delicious, brain-boosting treat.
3. Balance Blood Sugar with Low-Glycemic Foods
The brain’s primary energy source is glucose, but it thrives on a steady supply rather than sudden spikes and crashes. High-glycemic foods, such as refined carbohydrates and sugary snacks, can disrupt this balance, leading to fatigue and impaired focus. Instead, opt for low-glycemic foods like whole grains, legumes, and non-starchy vegetables to maintain sustained energy. Pairing these with protein and healthy fats further stabilizes blood sugar levels, keeping your brain sharp throughout the day.
Bringing It All Together
Feeding your brain isn’t just about adding a few specific foods; it’s about cultivating a balanced, nutrient-dense diet that supports overall health. Small changes, like swapping processed snacks for a handful of nuts or incorporating more leafy greens into meals, can have a profound impact on your mental clarity and cognitive longevity.
Remember, what you eat today shapes the way you think, feel, and perform tomorrow.
In moments of stress, many of us instinctively turn to food for comfort. It’s no surprise—food holds a deep connection to our emotions, often reminding us of warmth, security, and even cherished memories. A bowl of soup may evoke the nurturing care of a loved one, while a piece of chocolate can feel like a tiny escape from the heaviness of the day.
The connection between food and mood is powerful, but it’s also nuanced. While indulgent treats can bring fleeting relief, they may leave us feeling sluggish or unbalanced in the long run. The real magic happens when comfort foods meet nourishment. A warm vegetable stew, a hearty whole grain dish, or a sweet-yet-light baked fruit dessert can provide the soothing familiarity we crave, while also supporting our body’s resilience during times of stress.
Mindfully choosing comfort foods that nurture both the soul and the body can transform how we weather challenges. When life feels overwhelming, allowing yourself the ease of fresh, wholesome meals can free up emotional bandwidth while ensuring your body is fueled with what it truly needs.
This balance of comfort and nourishment is something we prioritize at NutriFit. Creating fresh, organic meals that soothe, sustain, and support health during life’s ups and downs is at the core of what we do.
For those days when preparing a comforting yet nourishing meal feels like too much, there are ways to make life easier. Having healthy, freshly prepared options ready to enjoy can take the pressure off while ensuring your body is supported. Whether that means leaning on a loved one, batch cooking ahead, or considering a service that brings wholesome meals right to your door, it’s all about giving yourself permission to find peace where you can.
Stress may be inevitable, but with the right approach to food, we can find small ways to bring comfort and strength back into our lives.
The New Year often sparks ambitious resolutions, but let’s trade overwhelm for small, achievable wins. By harnessing the science of habit formation, you can transform your nutrition one tiny change at a time. These three hacks are simple, science-backed, and designed to stick.
1. Habit Stack Your Morning Hydration
Pair a glass of water with something you already do every morning, like making coffee or brushing your teeth. This technique, known as “habit stacking,” uses an existing routine as an anchor for your new habit. Staying hydrated supports digestion and reduces those mid-morning sugar cravings by keeping your body balanced from the start.
2. Upgrade Just One Meal
Instead of overhauling your entire diet, focus on optimizing one meal consistently—like breakfast. Choose a high-protein option with fiber, such as Greek yogurt with berries and nuts. Over time, this small shift can rewire your brain’s reward system, making healthier choices feel natural and satisfying.
3. Preload with Veggies
Before diving into your main meal, enjoy a small serving of vegetables—raw carrots, cucumber slices, or a quick leafy salad. This trick not only increases your fiber and micronutrient intake but also signals fullness to your brain earlier, reducing the likelihood of overeating. It’s simple, effective, and adds a colorful boost to your day.
Building healthier habits doesn’t have to be complicated, and with the right guidance, it becomes even easier. If you’re looking for personalized strategies or expert insight, Jackie Keller and NutriFit have a wealth of tools to help you Fuel, Thrive & Flourish in 2025!
The holiday season is a time for warmth, connection, and, inevitably, indulgence. Whether you’re celebrating Christmas, Hanukkah, or simply enjoying the festive atmosphere, the abundance of food and treats can make moderation feel like an afterthought. But celebrating doesn’t have to mean overindulgence. Rather than focusing on restrictions, shift toward intentional enjoyment—celebrating the season with a mindful, balanced approach that nourishes both body and spirit.
1. Engage All Your Senses
We often eat with our eyes first, but what if we made our holiday meals a full sensory experience? Notice the colors on your plate, savor the aroma of seasonal spices, and take a moment to appreciate the textures and sounds of the meal. This practice of “sensory eating” slows you down, deepens your appreciation, and can naturally reduce overeating.
2. Reframe Tradition as Ritual
Instead of focusing on the quantity of food, think about the meaning behind your favorite traditions. Preparing a family dish can become less about piling your plate and more about savoring a few bites while connecting to the stories and memories tied to it. Turn mealtime into a celebration of heritage and gratitude rather than pure consumption.
3. Simplify Decision-Making
With the chaos of the season, having nutritious options readily available can make mindful choices feel effortless. Whether it’s a colorful salad, vibrant roasted vegetables, or portioned, balanced meals, having a few healthy go-to items on hand can help balance indulgent dishes without compromising taste. Services like NutriFit, which deliver thoughtfully prepared, wholesome meals, can lighten the burden of holiday prep while ensuring you always have something nourishing within reach. This simple strategy frees up time and energy for the moments that matter most.
4. Elevate the Non-Food Elements
Often, the joy of a holiday gathering isn’t just the food but the ambiance. Take time to curate your surroundings—light candles, play nostalgic music, or create a welcoming tablescape. A richer sensory experience can enhance the celebration and make food just one part of the joy rather than the main event.
5. Practice the Art of Pausing
During meals, consider a simple yet transformative habit: put down your fork between bites. Use the pause to breathe, share a story, or toast to the season. This small act allows your body to register fullness while making your meal more intentional and conversational.
6. Rediscover Joy Beyond the Table
The holidays offer countless opportunities to connect and celebrate outside the kitchen. Take a twilight walk to admire festive lights, engage in storytelling or games, or embrace the tradition of gift-giving with heartfelt exchanges. When food becomes one piece of a larger mosaic, it’s easier to enjoy it in balance.
By shifting the focus from excess to intention—and making preparation easier with the help of healthy, ready-to-enjoy options—you can fully embrace the holiday spirit without leaving health behind. After all, the true magic of the season lies not in abundance but in the thoughtful, meaningful moments we create and savor—one bite, one memory, and one heartfelt connection at a time.
If you’ve been looking for a way to fuel your body, support gut health, and feel your best, resistant starches might just be the secret ingredient you didn’t know you needed. These special types of carbohydrates are a powerhouse for your health—offering benefits far beyond simple energy.
So, what exactly is resistant starch? Unlike regular starches that break down into glucose during digestion, resistant starch resists digestion in your small intestine. Instead, it travels to your colon, where it acts as a prebiotic, feeding your gut’s beneficial bacteria. Think of it as the VIP guest that keeps your microbiome thriving!
Here’s why you should embrace resistant starches:
Gut Health Superpowers: Resistant starches ferment in the colon, producing short-chain fatty acids like butyrate, which supports gut lining health and reduces inflammation.
Balanced Blood Sugar: Since resistant starches don’t spike glucose levels, they’re great for promoting steady energy and helping manage blood sugar.
Long-Lasting Satiety: Resistant starches help you feel fuller for longer, making them a smart addition for those looking to manage cravings or support weight goals.
You’ll find resistant starches in foods like green bananas, cooked and cooled rice or potatoes, lentils, oats, and even certain grains. The trick? Cooking and cooling these foods increases their resistant starch content—so don’t skip those potatoes and rices in your NutriFit meals!
Incorporating resistant starches into your meals is a simple yet powerful way to fuel your body, thrive in your daily life, and flourish in your health goals. For more tips and creative ways to use these foods, check out this week’s Fuel, Thrive & Flourish video on Instagram!
At a recent panel hosted by Tufts University, Dr. Dariush Mozaffarian and other experts discussed the effectiveness and limitations of GLP-1 drugs for weight loss. These medications, celebrated for their significant impact on weight reduction, are not a cure for the obesity epidemic. While they can lead to a 10-18% weight loss, the effects tend to plateau after about 18 months, and many patients face challenges such as high costs, side effects, and difficulties maintaining weight loss long-term.
Experts emphasize the importance of combining these drugs with a structured lifestyle support system, including “food is medicine” programs, to achieve sustainable results. Such programs integrate nutritional interventions into healthcare and could be a more cost-effective solution compared to the high expense of GLP-1 drugs alone.
Pat Gleason from Prime Therapeutics pointed out the decline in adherence to GLP-1 therapies over time and the high costs involved, which make them impractical for widespread use. The discussion highlights the need for policy changes to improve the accessibility and affordability of comprehensive lifestyle support and nutrition services.
As the new school year kicks off, the familiar hustle and bustle returns—early mornings, packed schedules, and the challenge of keeping everyone fueled with nutritious meals. Between the homework, after-school activities, and everything in between, finding time to plan and prepare wholesome meals can feel impossible.
Meet the Johnson family, who discovered the ultimate back-to-school hack: NutriFit. Last year, juggling work, school, and meal prep left them overwhelmed. But this year, they decided to make a change.
With NutriFit, the Johnsons found a solution that fits seamlessly into their busy lives. Every week, fresh, organic meals are delivered right to their door. From hearty breakfasts that kickstart the day to lunches that keep the kids energized, NutriFit has it covered. Even dinner—usually a stressful time of day—has become a breeze. The whole family enjoys delicious, healthy favorites without the time-consuming prep and cleanup.
And it’s not just meals—NutriFit also provides snacks and beverages that keep the kids going through their packed schedules, all crafted with the same commitment to quality and nutrition.
Now, the Johnsons have more time to focus on what really matters: being together, enjoying the moments that make life special, and knowing that they’re nourishing their bodies with the best.
As the school year ramps up, let NutriFit handle the meal planning. It’s not just about convenience; it’s about making sure your family has the wholesome, delicious food they need to thrive during this busy season. Let us help you take one thing off your plate—so you can focus on filling theirs.
On September 15th the time to celebrate the rich tapestry of Hispanic Heritage—a cultural legacy that spans centuries and continents, begins. From the vibrant streets of Mexico City to the lush landscapes of South America, Hispanic culture is alive with tradition, art, and, most importantly, food. Hispanic Heritage Month invites us to honor this vibrant culture by exploring its history, music, and, of course, its diverse culinary traditions.
At its core, Hispanic cuisine is about more than just flavor; it’s a celebration of community, shared experiences, and the deep connection between people and their land. Every dish tells a story, a tale of migration, resilience, and the blending of cultures that have shaped Latin America into the culinary powerhouse it is today.
As we embrace this month of celebration, it’s a wonderful opportunity to explore the flavors, aromas, and ingredients that make Hispanic cuisine so special. It’s a journey worth taking—not just for the love of food, but for the appreciation of the history and passion behind every bite.
At NutriFit, every day is a celebration of health, happiness, and the special bonds we share with our loved ones—including our furry family members! On International Dog Day, we’re thrilled to shine a spotlight on our two wonderful dogs, Bodhi and Floki, who bring endless joy and love into our lives.
Meet Bodhi and Floki
Bodhi, our gentle senior Labrador, has been a loyal companion for many years. His calm demeanor and wise eyes remind us of the beauty of aging gracefully. Despite his years, Bodhi’s love for life is evident in every wag of his tail, especially when he gets a treat from our kitchen.
Floki, our lively Husky, is a bundle of energy who keeps us constantly entertained. His playful spirit and boundless enthusiasm make every day an adventure. Whether he’s chasing a ball or exploring new scents on our walks, Floki’s zest for life is truly infectious.
NutriFit: A Healthy Lifestyle for the Whole Family
Just as we prioritize providing nutritious, delicious meals for our human clients, we’re equally dedicated to the well-being of our furry friends. At NutriFit, we believe that a balanced diet is essential for everyone, whether they have two legs or four. That’s why we make sure to bring home some special “doggie yum” for Bodhi and Floki, made with the same care and quality as all our meals.
The Joy of Sharing Healthy Food
Sharing healthy food with those we love, including our pets, brings a unique joy. Bodhi and Floki’s excitement for their nutritious snacks is a daily reminder of how much our pets appreciate the care we put into their well-being. It’s heartwarming to see them enjoy the wholesome goodness we create at NutriFit.
As we celebrate International Dog Day, we’re reminded of the importance of taking care of our pets just as we take care of ourselves. At NutriFit, we’re committed to promoting a healthy lifestyle for the entire family, and that includes our four-legged companions.
Celebrating the Love We Share
On this International Dog Day, we celebrate the love, loyalty, and companionship that our dogs bring into our lives. Whether you’re snuggling with a senior dog like Bodhi or playing fetch with an energetic pup like Floki, cherish every moment with your furry friend.
From all of us at NutriFit, happy International Dog Day! May your day be filled with wagging tails, joyful barks, and plenty of healthy treats.
At NutriFit®, our mission has been clear since 1987: to help others live a longer and healthier life. This commitment is not just a statement but a driving force behind everything we do. We are dedicated to providing more than just food; we offer a comprehensive approach to health and wellness that empowers our clients to thrive.
More Than Just Meals
Our meals are the cornerstone of our service, but they represent just one aspect of our mission. We take pride in offering food that is largely organic and always free from preservatives, additives, and GMOs. Each dish is crafted with care to support your body with the nutrients it needs, tailored to fit your lifestyle and health goals.
What sets NutriFit® apart is our ability to customize meals for a wide range of health concerns. Whether you’re managing kidney disease, diabetes, heart-related issues, or gut health conditions, our team can create a meal plan that addresses your specific needs. This level of customization distinguishes us and ensures that our clients receive the best possible support on their health journey.
A Holistic Approach to Health
At NutriFit®, we understand that good health is about more than just what you eat. That’s why we offer optional Health & Wellbeing Coaching, which includes biometric testing. This service allows us to take a deeper dive into your health metrics, offering insights that can guide your personalized nutrition plan. It’s a value-added service that reflects our commitment to supporting your overall well-being.
Our coaching service is designed to help you achieve your health goals with expert guidance and personalized support. Whether you’re looking to improve specific health markers, manage a chronic condition, or simply enhance your overall wellness, we’re here to help you every step of the way.
Exceptional Service, Personal Touch
Our mission is reflected in the exceptional level of service we provide. We know that life can be hectic, and maintaining a healthy diet can be challenging. That’s why we’re committed to making healthy eating as easy and accessible as possible. From the moment you connect with us, you’ll experience the personal touch that defines NutriFit®—we listen, adapt, and deliver a service that feels tailored just for you.
A Lifelong Commitment
For over three decades, NutriFit® has remained steadfast in our mission to help others live longer and healthier lives. This commitment continues to guide us as we look to the future. Every meal we prepare, every coaching session we offer, is a step toward helping you live your best, healthiest life.
At NutriFit®, we don’t just provide meals—we offer a pathway to a healthier, more fulfilling life. Because helping others live longer and healthier lives is not just our mission; it’s our passion.
Citrus fruits are more than just vibrant, refreshing additions to your diet—they are nutritional powerhouses that have been celebrated for centuries. On our farm, we cultivate a variety of citrus fruits, including oranges, grapefruit, lemon, lime, Persian lime, and Meyer lemon, These fruits play a starring role in the meals we provide to our clients, bringing both flavor and health benefits to the table.
The Nutritional Goldmine of Citrus Fruits
Citrus fruits are renowned for their high vitamin C content, a critical nutrient that supports immune function, skin health, and the absorption of iron from plant-based foods. Oranges, for instance, are one of the most well-known sources of vitamin C, offering about 70 mg per medium-sized fruit, which is more than 90% of the daily recommended intake for most adults . But the benefits of citrus fruits go beyond vitamin C.
Fiber-Rich Fruits: Citrus fruits are also rich in dietary fiber, particularly soluble fiber, which aids in digestion and helps lower cholesterol levels. Grapefruit, for example, provides about 2 grams of fiber per half fruit, contributing to heart health by managing cholesterol levels and promoting a healthy weight .
Flavonoids and Antioxidants: The vibrant colors of citrus fruits are due to flavonoids, powerful antioxidants that help reduce inflammation and protect against chronic diseases. These compounds, found in high concentrations in citrus peels and pulp, have been studied for their role in supporting cardiovascular health and reducing the risk of stroke .
Beyond the Usual Suspects: Persian Lime, Meyer Lemon, and More
While oranges and lemons may be household staples, fruits like Persian lime and Meyer lemon offer unique flavors and health benefits. Persian lime, often used in culinary dishes for its zesty flavor, is rich in vitamin C and antioxidants, supporting skin health and immune function . Meyer lemon, a cross between a traditional lemon and a mandarin orange, is sweeter and less acidic, making it ideal for enhancing both sweet and savory dishes while still packing a nutritional punch .
Farm-Fresh Citrus for a Healthier You
At our farm, we believe in the power of fresh, organic produce to enhance well-being. The citrus fruits we grow are integral to the meals we create, not only for their vibrant flavors but also for their myriad health benefits. Whether you’re savoring a tangy grapefruit for breakfast or enjoying a meal enhanced with the zest of Persian lime, you’re fueling your body with nutrients that support overall health.
Embrace the zest for life with our farm-fresh citrus fruits—they’re more than just food; they’re a step toward a healthier, more vibrant you.
Welcome to our farm, affectionately nicknamed The Mesa, where nature’s beauty meets culinary delight! We take pride in growing a variety of edible flowers that not only add a splash of color to your plate but also offer unique flavors and health benefits. Let’s take a stroll through our garden and get to know some of our favorite blooms: orchids, nasturtiums, chamomile, roses, and feijoa.
Orchids: Exotic Elegance
Orchids are renowned for their stunning beauty and delicate structure. But did you know they are also edible? These exotic flowers have a light, crisp taste, making them perfect for adding a touch of elegance to salads and desserts. Orchids are rich in fiber and vitamins, contributing to digestive health and providing a subtle boost to your immune system.
Nasturtiums: Vibrant and Peppery
Nasturtiums are a burst of sunshine in our garden with their bright, cheerful blooms. These flowers have a unique, peppery flavor that can spice up any dish. Nasturtiums are not just pretty; they’re also packed with vitamin C and have natural antibiotic properties. Try adding nasturtium petals to your salads or using them as a garnish for soups to enjoy their health benefits and vibrant taste.
Chamomile: Soothing and Sweet
Chamomile is often associated with calming teas, but the flowers themselves are also a delightful addition to your culinary repertoire. These small, daisy-like blooms have a sweet, apple-like flavor. Chamomile is known for its soothing properties, helping to reduce anxiety and promote better sleep. Sprinkle chamomile flowers over desserts or infuse them into syrups for a gentle, relaxing touch.
Roses: Fragrant and Flavorful
Roses are the epitome of romance and beauty, and their petals are just as delightful in the kitchen. With a flavor ranging from sweet to slightly spicy, rose petals can enhance both sweet and savory dishes. Rich in vitamins A and C, roses also offer anti-inflammatory benefits. Use rose petals to make fragrant syrups, jellies, or simply scatter them over salads for a touch of elegance.
Feijoa: Sweet and Surprising
One of the lesser-known gems in our garden is the feijoa, also known as pineapple guava. The petals of feijoa flowers are edible and have a delightful sweetness. These petals can be a surprising addition to fruit salads or desserts, adding a hint of tropical flavor. Feijoa flowers are also a source of antioxidants, which can help protect your cells from damage.
Bringing It All Together
Incorporating edible flowers into your meals is a wonderful way to celebrate the beauty of nature and enjoy the unique flavors and health benefits they offer. Our farm is dedicated to growing these delightful blooms with care and love, ensuring they bring joy to your table and nourishment to your body. Happy to share them all with you so that you can easily enjoy the floral feast!
When we watch Olympic athletes in action, their incredible feats often seem superhuman. Yet, a significant part of their success lies in their nutrition, which fuels their bodies to perform at the highest levels. One such example is Carmelita Jeter, who credits her peak performance to NutriFit, a renowned nutrition service that tailors diets to match the rigorous demands of elite athletes.
The Nutritional Foundation of Olympic Success
At the heart of every Olympian’s training regimen is a meticulously crafted diet that optimizes performance and recovery. NutriFit specializes in creating personalized meal plans that are not only nutritious but also strategically designed to support athletic goals. Whether it’s sprinting, swimming, or gymnastics, each sport places unique demands on the body, and NutriFit ensures that athletes receive the precise nutrients needed to excel.
Carmelita Jeter: A Testimonial of Excellence
Carmelita Jeter, known as the “Fastest Woman Alive,” is a testament to the transformative power of proper nutrition. Under the guidance of NutriFit, Jeter honed her diet to enhance speed, endurance, and overall performance. By fueling her body with the right balance of proteins, carbohydrates, and micronutrients, Jeter not only achieved Olympic glory but also sustained her peak performance throughout her career.
Ryan Miller: Excellence in the Goal
Another remarkable example of NutriFit’s impact is Ryan Miller, the only player ever named the best goalie in the NCAA, AHL, NHL, and at the Olympic Winter Games. Miller’s commitment to optimal nutrition, guided by NutriFit, played a crucial role in his storied career. By focusing on foods that enhance agility, endurance, and mental clarity, NutriFit helped Miller maintain the high standards of performance required at every level of his game. His success across multiple leagues and on the world stage is a testament to the power of personalized nutrition in achieving athletic greatness.
Key Benefits of NutriFit’s Approach
Personalization: Every athlete is unique, and NutriFit understands that one-size-fits-all diets simply don’t work. Each meal plan is tailored to individual metabolic needs, training schedules, and dietary preferences.
Optimal Performance: NutriFit’s emphasis on nutrient timing and composition ensures that athletes have the energy to train harder, recover faster, and perform consistently at their best.
Long-Term Health: Beyond immediate performance gains, NutriFit promotes overall health and well-being. By prioritizing whole foods and balanced nutrition, they help athletes maintain peak physical condition for years to come.
How You Can Eat Like an Olympian Too
While NutriFit’s services are designed with elite athletes in mind, their principles can benefit anyone looking to enhance their health and fitness levels. By focusing on nutrient-dense foods, balanced meals, and strategic eating, you can optimize your own performance, whether in sports, daily activities, or personal fitness goals.
Nutrition is the cornerstone of athletic excellence, and NutriFit exemplifies how a tailored approach can elevate performance to Olympic levels. Through personalized meal planning and a commitment to health, NutriFit empowers athletes like Carmelita Jeter and Ryan Miller to achieve their dreams and inspire others to reach their own peak potential.
By adopting NutriFit’s principles, you too can eat like an Olympian—fueling your body not just for competition, but for a lifetime of vitality and achievement. Start your journey today towards better nutrition and greater performance, and discover the transformative impact of eating like an Olympian with NutriFit.
Mushrooms, often celebrated for their unique taste and culinary versatility, offer far more than just flavor. They are increasingly recognized for their numerous health benefits and positive environmental impact. From boosting immunity to promoting sustainability, mushrooms are proving to be a powerhouse in both nutrition and ecological conservation.
Health Benefits of Mushrooms
Nutrient-Rich Superfood: Mushrooms are low in calories but high in essential nutrients such as vitamins B and D, selenium, potassium, and various antioxidants. These nutrients play crucial roles in supporting overall health and well-being.
Immune System Support: Certain mushrooms, such as shiitake and reishi, contain bioactive compounds that can enhance immune function. They stimulate the production of white blood cells and improve the body’s defense mechanisms against infections.
Antioxidant Properties: Mushrooms contain antioxidants like ergothioneine and glutathione, which help protect cells from oxidative stress and reduce the risk of chronic diseases such as heart disease and cancer.
Digestive Health: The fiber content in mushrooms supports digestive health by promoting regular bowel movements and fostering a healthy gut microbiome.
Cardiovascular Health: Compounds found in mushrooms, such as beta-glucans and potassium, can help lower cholesterol levels and regulate blood pressure, thereby reducing the risk of cardiovascular diseases.
Potential Anti-Cancer Effects: Research suggests that certain mushroom varieties, including maitake and turkey tail mushrooms, may have anti-cancer properties by modulating the immune response and inhibiting tumor growth.
Environmental Benefits of Mushrooms
Sustainable Farming: Mushrooms are cultivated using less water and land compared to traditional livestock and crop farming. They can be grown indoors or on marginal lands, reducing pressure on valuable agricultural areas.
Waste Reduction: Mushroom cultivation often utilizes agricultural by-products or waste materials such as sawdust, straw, or composted manure, turning these into nutritious food. This process helps reduce agricultural waste and promotes circular economy practices.
Carbon Footprint: Mushrooms have a low carbon footprint due to their efficient use of resources during cultivation. They require minimal energy inputs and produce negligible amounts of greenhouse gases compared to other protein sources.
Soil Health: Mushrooms can improve soil health through their mycelium, which acts as a natural fertilizer and enhances soil structure. This benefits overall ecosystem health and supports sustainable agriculture practices.
Sources:
Health Benefits:
Nutrient Composition and Health Benefits of Mushrooms: Mushroom Council
Medicinal Mushrooms: Ancient Remedies for Modern Ailments: Paul Stamets
Health Effects of Mushrooms: National Institutes of Health (NIH)
In the quest for longevity and a better quality of life, our diet plays a crucial role. While many diets focus on weight loss or cardiovascular health, the MIND diet specifically targets preserving cognitive function and reducing the risk of Alzheimer’s disease. But what exactly is the MIND diet, and how can you incorporate it into your daily life? Let’s explore.
What is the MIND Diet?
The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It’s a hybrid of two well-established diets: the Mediterranean diet, which emphasizes whole foods and healthy fats, and the DASH (Dietary Approaches to Stop Hypertension) diet, known for its heart health benefits. The MIND diet was specifically developed to target brain health, aiming to reduce the risk of Alzheimer’s disease and other forms of dementia .
Key Components of the MIND Diet
The MIND diet outlines specific foods to include and avoid, encouraging a pattern of eating that promotes brain health.
Foods to Include
Leafy Green Vegetables: Aim for at least six servings per week. Spinach, kale, and other greens are packed with vitamins, minerals, and antioxidants that support brain function .
Other Vegetables: Try to consume at least one serving per day. The more colorful and varied your vegetable intake, the better .
Nuts: Include nuts in your diet regularly, aiming for at least five servings per week. They provide healthy fats, antioxidants, and vitamin E, which are essential for brain health .
Berries: Blueberries and strawberries are particularly beneficial, with at least two servings per week recommended. They contain high levels of antioxidants that combat oxidative stress and inflammation .
Beans: Incorporate beans into your meals at least three times a week. They are a great source of protein and fiber .
Whole Grains: Aim for three or more servings daily. Whole grains provide essential nutrients and fiber, which help maintain steady blood sugar levels .
Fish: Consume fish at least once a week. Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, crucial for brain health .
Poultry: Include poultry in your diet at least twice a week. It’s a good source of lean protein and B vitamins .
Olive Oil: Use olive oil as your primary cooking oil. It’s rich in monounsaturated fats and antioxidants .
Wine: Moderate wine consumption, particularly red wine, is encouraged. This means one glass per day for women and up to two for men, offering potential benefits from resveratrol, an antioxidant found in wine .
Foods to Limit
Red Meats: Limit to fewer than four servings per week. High consumption of red meat has been linked to various health issues, including an increased risk of Alzheimer’s .
Butter and Margarine: Use less than one tablespoon daily. Opt for healthier fats like olive oil instead .
Cheese: Restrict cheese consumption to fewer than once a week. High in saturated fats, cheese can negatively impact brain health if consumed in excess .
Pastries and Sweets: These should be limited to fewer than five servings per week. High sugar and unhealthy fat content in these foods can contribute to cognitive decline .
Fried or Fast Food: Minimize intake to less than one serving per week. These foods are typically high in unhealthy fats and sodium .
Benefits of the MIND Diet
1. Cognitive Health
Studies have shown that individuals who adhere to the MIND diet have a significantly lower risk of developing Alzheimer’s disease. Even moderate adherence to the diet has been linked to slower cognitive decline .
2. Heart Health
Many components of the MIND diet overlap with the heart-healthy aspects of the Mediterranean and DASH diets. Consuming more fruits, vegetables, and healthy fats can improve overall cardiovascular health, which in turn supports brain health .
3. Overall Well-being
The MIND diet encourages a balanced intake of nutrient-rich foods while limiting those that can contribute to health issues. This holistic approach can improve overall well-being, energy levels, and longevity .
Practical Tips for Following the MIND Diet
Plan Your Meals: Prepare a weekly meal plan that incorporates MIND-friendly foods. Batch cooking and prepping vegetables can save time and ensure you stick to the diet.
Experiment with Recipes: Try new recipes that incorporate leafy greens, berries, and other recommended foods. This can keep your meals exciting and varied.
Snack Smart: Keep nuts and fresh berries on hand for healthy snacks. Avoid processed snacks that are high in sugar and unhealthy fats.
Dining Out: When eating out, choose dishes that align with the MIND diet principles. Opt for salads, grilled fish, and vegetable-rich dishes.
Stay Hydrated: While the MIND diet emphasizes food, don’t forget the importance of staying hydrated. Water and herbal teas are excellent choices.
The MIND diet offers a sustainable, flexible approach to eating that supports brain health and overall well-being. By focusing on nutrient-dense foods and limiting those that can harm cognitive function, you can take proactive steps toward a healthier future. Whether you’re looking to reduce your risk of Alzheimer’s or simply promote better brain health, the MIND diet is a smart choice. Start incorporating these principles today and nourish your mind for tomorrow.
Sources
Morris, M.C., et al. (2015). “MIND diet associated with reduced incidence of Alzheimer’s disease.” Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association.
Harvard Health Publishing. “Can the MIND diet delay cognitive decline?” Available at: Harvard Health
Mayo Clinic. “MIND diet: 10 foods that fight Alzheimer’s (and 5 to avoid).” Available at: Mayo Clinic
Rush University Medical Center. “What you eat can influence your risk of Alzheimer’s disease.” Available at: Rush University
Eating a vegetarian diet has numerous benefits, including a lower risk of chronic diseases, a smaller environmental footprint, and often improved digestion. However, one concern often raised is whether vegetarians get enough complete protein. While animal proteins are complete—containing all nine essential amino acids in the right proportions—most plant proteins are not. The good news is that with a little knowledge and planning, it’s easy to combine vegetarian foods to make complete proteins.
Understanding Proteins and Amino Acids
Proteins are made up of amino acids, nine of which are essential because our bodies cannot produce them. These essential amino acids must be obtained from our diet. Animal products, such as meat, dairy, and eggs, provide complete proteins. Most plant-based proteins, however, are incomplete, meaning they lack one or more of the essential amino acids.
Combining Foods for Complete Proteins
The key to getting complete proteins from vegetarian sources is combining different plant foods that together provide all essential amino acids. Here are some classic and tasty combinations:
1. Legumes and Grains
Beans and Rice: This classic combo is a staple in many cultures. Beans (e.g., black beans, kidney beans) are rich in lysine but low in methionine, while rice is low in lysine but high in methionine. Together, they form a complete protein.
Lentils and Barley: Lentils provide lysine and isoleucine, which barley lacks, making them a perfect match.
2. Nuts and Seeds with Legumes
Hummus and Pita: Chickpeas in hummus are complemented by the amino acid profile of whole wheat pita bread.
Peanut Butter on Whole Grain Bread: Peanuts are rich in lysine, and whole grains provide methionine.
3. Grains and Dairy
Quinoa Salad with Feta Cheese: Quinoa is a rare complete plant protein but pairing it with feta adds flavor and texture.
Yogurt with Nuts and Seeds: Yogurt provides lysine, while nuts and seeds can fill in any gaps.
4. Soy Products
Tofu and Brown Rice: Tofu is another complete plant protein, and pairing it with rice makes for a nutritious meal.
Edamame and Quinoa: Both of these foods are complete proteins on their own, but together they offer a hearty, nutrient-dense option.
Practical Tips for a Balanced Vegetarian Diet
Diversity is Key: Eating a variety of foods ensures that you get all the essential amino acids over the course of a day.
Focus on Whole Foods: Whole grains, legumes, nuts, seeds, fruits, and vegetables are nutrient-dense and support overall health.
Plan Your Meals: While it’s not necessary to combine complementary proteins in every meal, doing so throughout the day is beneficial.
Experiment with Recipes: Incorporate a mix of textures and flavors to keep your diet exciting and satisfying.
Sample Meal Plan
Here’s a one-day meal plan to give you an idea of how to incorporate these principles:
Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds.
Lunch: Quinoa salad with black beans, corn, bell peppers, and avocado.
Snack: Apple slices with almond butter.
Dinner: Stir-fried tofu with broccoli, carrots, and brown rice.
Dessert: A small bowl of mixed nuts and dark chocolate.
Getting complete proteins from a vegetarian diet is not only possible but can be delicious and varied. By combining different plant foods, you can ensure that your body gets all the essential amino acids it needs for optimal health. So go ahead and mix and match those grains, legumes, nuts, seeds, and dairy products to create balanced and satisfying meals!
Memorial Day is just around the corner, signaling the unofficial start of summer and, of course, BBQ season. While we all love the classics—burgers, hot dogs, and ribs—why not add a twist to your grilling menu this year? Grilled fruits are a delightful, healthy addition to any BBQ, bringing a burst of flavor and a hint of natural sweetness. Whether you’re a seasoned grill master or a backyard BBQ novice, here’s a guide to the best fruits for grilling this Memorial Day.
1. Pineapple: The Tropical Star
Pineapple is a grilling favorite for a reason. Its firm texture and natural sugars caramelize beautifully over the flames, creating a perfect blend of sweet and smoky.
How to Grill:
Slice the pineapple into rings or spears.
Brush lightly with olive oil to prevent sticking.
Grill over medium heat for about 2-3 minutes per side, until you see those lovely grill marks.
Serving Suggestion: Grilled pineapple pairs wonderfully with savory dishes like grilled chicken or pork. For a tropical treat, serve with a scoop of vanilla ice cream or a drizzle of honey.
2. Peaches: A Southern Delight
Peaches are another top choice for the grill. Their juicy, tender flesh takes on a rich, smoky flavor when grilled, making them a standout addition to any BBQ spread.
How to Grill:
Halve the peaches and remove the pits.
Brush the cut sides with a bit of melted butter or oil.
Place cut side down on the grill and cook for 4-5 minutes until tender and slightly charred.
Serving Suggestion: Grilled peaches are fantastic on their own or as a dessert topped with whipped cream or Greek yogurt. They also make a great addition to salads with arugula, goat cheese, and a balsamic glaze.
3. Watermelon: The Unexpected Hit
Grilling watermelon might sound unusual, but the heat intensifies its sweetness and gives it a slightly smoky flavor that’s surprisingly delicious.
How to Grill:
Cut watermelon into thick wedges.
Brush lightly with olive oil.
Grill for 2-3 minutes per side, just enough to get grill marks and a bit of caramelization.
Serving Suggestion: Grilled watermelon can be served as a side dish or salad. Try it with a sprinkle of feta cheese, fresh mint, and a squeeze of lime juice for a refreshing and unique taste.
4. Apples: A Year-Round Favorite
Apples are sturdy enough to withstand the grill’s heat, and their natural sweetness makes them a versatile choice for both savory and sweet dishes.
How to Grill:
Core and slice apples into rings or wedges.
Toss with a bit of cinnamon and sugar for extra flavor.
Grill over medium heat for 3-4 minutes per side until tender.
Serving Suggestion: Grilled apples are perfect for dessert, served with a scoop of vanilla ice cream or alongside grilled pork for a classic flavor combination.
5. Bananas: A Sweet Finish
Bananas are another excellent fruit to grill, offering a creamy texture and rich, sweet flavor that caramelizes beautifully.
How to Grill:
Leave the peel on and slice the banana in half lengthwise.
Place the cut side down on the grill for 2-3 minutes until the flesh is caramelized and tender.
Serving Suggestion: Grilled bananas are a treat with a drizzle of chocolate sauce or a scoop of ice cream. They’re also delicious in a s’mores-style dessert with graham crackers and marshmallows.
Tips for Grilling Fruits:
Prep and Oil: Lightly oil the grill grates or the fruit itself to prevent sticking.
Moderate Heat: Use medium heat to avoid burning the fruit’s natural sugars too quickly.
Experiment: Don’t be afraid to try different fruits and flavor combinations. Citrus fruits like oranges and lemons can also be grilled for unique additions to drinks and dishes.
This Memorial Day, impress your guests with these delicious and healthy grilled fruit options. They’re simple to prepare, add a vibrant splash of color to your BBQ spread, and most importantly, taste incredible. Happy grilling!
In the pursuit of a healthier lifestyle and improved fitness, understanding metabolism and its relationship with exercise is paramount. Metabolism plays a vital role in how efficiently our bodies burn calories and ultimately affects weight management. Fortunately, exercise is a powerful tool that can significantly influence our metabolic rate, leading to enhanced calorie burning and better overall health. In this article, we’ll delve into the mechanisms behind increasing metabolic weight through exercise and explore various strategies to optimize your workouts for maximum metabolic benefits. NutriFit offers metabolic testing in our west Los Angeles facility with a 20 minute nutrition consultation with our founder, Jackie Keller, so you can best understand how to use your results to optimize your diet and exercise routine.
Understanding Metabolism:
Metabolism refers to the complex process by which your body converts food and drink into energy. It involves several biochemical reactions that occur within cells to sustain life and maintain bodily functions. At its core, metabolism can be divided into two main components:
Basal Metabolic Rate (BMR): BMR represents the number of calories your body needs to maintain basic physiological functions while at rest. This includes processes such as breathing, circulating blood, and repairing cells. BMR accounts for the majority of the calories you burn each day, typically around 60-75%.
Thermic Effect of Food (TEF) and Physical Activity: TEF accounts for the calories expended during digestion and nutrient absorption, while physical activity encompasses any movement beyond resting metabolic rate, including exercise and daily activities.
Exercise and Metabolic Weight:
Regular exercise is one of the most effective ways to boost metabolism and promote weight loss or weight maintenance. Here’s how different types of exercise influence metabolic rate:
Aerobic Exercise:
Aerobic activities such as running, cycling, swimming, and brisk walking elevate heart rate and breathing, leading to increased calorie expenditure during the activity.
Additionally, aerobic exercise can have a prolonged effect on metabolism by stimulating the afterburn effect or excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories at an elevated rate even after you’ve finished exercising, helping to increase overall energy expenditure.
Strength Training:
Resistance or strength training involves exercises that challenge your muscles against external resistance, such as weightlifting or bodyweight exercises like squats and push-ups.
Strength training builds lean muscle mass, which is metabolically active tissue. Muscle tissue burns more calories at rest compared to fat tissue, thereby increasing BMR.
Furthermore, intense strength training sessions can induce EPOC, contributing to a higher overall calorie burn throughout the day.
High-Intensity Interval Training (HIIT):
HIIT involves alternating between short bursts of intense exercise and brief recovery periods. This style of training is highly effective for boosting metabolism due to its ability to elevate heart rate and maximize calorie burn in a shorter amount of time.
Similar to aerobic and strength training, HIIT can lead to significant EPOC, resulting in sustained calorie expenditure post-workout.
Optimizing Your Workouts for Metabolic Benefits:
To maximize the metabolic effects of your exercise routine, consider implementing the following strategies:
Incorporate a variety of exercises: Combine aerobic, strength training, and HIIT workouts to target different aspects of metabolism and ensure overall fitness.
Prioritize intensity: Aim for challenging workouts that push your limits and elevate your heart rate.
Focus on compound movements: Compound exercises that engage multiple muscle groups simultaneously, such as squats, deadlifts, and lunges, are highly effective for building muscle and boosting metabolism.
Stay consistent: Consistency is key to seeing long-term metabolic benefits. Aim for a regular exercise routine that includes both cardio and strength training sessions.
Don’t forget recovery: Allow adequate time for rest and recovery between workouts to prevent overtraining and support muscle growth and repair.
Increasing metabolic weight through exercise is not only achievable but also essential for overall health and well-being. By incorporating a combination of aerobic, strength training, and HIIT workouts into your routine, you can optimize metabolism, burn more calories, and reach your fitness goals more effectively. Remember to listen to your body, stay consistent, and celebrate your progress along the way. With dedication and smart training strategies, you can elevate your metabolic rate and embark on a journey to a healthier, more vibrant life.
As the frost of winter yields to the gentle warmth of spring, nature bestows upon us a bounty of fresh produce, each vibrant gem carrying not just flavor but also a wealth of health benefits. Among these seasonal treasures, asparagus emerges as a verdant emblem of vitality, bursting with nutrients and flavor alike. Today, we invite you to celebrate the arrival of spring and embrace the nourishing qualities of asparagus with our enticing Asparagus Tarte recipe.
In this culinary ode to spring, we’ll explore not only the exquisite taste and texture of asparagus but also its remarkable health advantages. Asparagus, heralded for its status as a nutritional powerhouse, is rich in vitamins, minerals, and antioxidants that contribute to overall well-being. From its ability to support digestive health to its potential anti-inflammatory properties, each spear of asparagus offers a symphony of benefits that resonate with the body and soul.
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Servings: 3
Gluten Free, Vegetarian
Ingredients:
1 1/5 cup, asparagus
2 cup, egg whites (beaten)
1/4 cup, fat free milk
1 tsp, NutriFit Lemon Garden Salt Free Spice Blend
1 cup, reduced fat brie cheese
1/2 cup, reduced fat swiss cheese
1 ea., tomato
1 tbsp, trans-fat free, lite margarine
Directions:
1. Peel asparagus, blanch for 2 minutes & cut into 1″ pieces 2. Saute asparagus with Lemon Garden blend for one minute. Add tomato, cook for 1 minute more. Mix egg whites, cheese and milk in a measuring cup.
3. Pour egg mixture over vegetables in skillet, reduce heat to low.
3. Cover and cook 12-15 minutes or until bottom is firm and top is almost set. Remove from oven & place under broiler to cook top until done.
*Note – For each teaspoon of the Lemon Garden Blend, you may substitute: 1/4 tsp. basil, 1/4 tsp. marjoram, 1/4 tsp. black pepper and 1/4 tsp. dill weed.
A low-fat diet has been advocated by health professionals for decades, and it offers several potential advantages for those looking to improve their health and well-being. Some benefits include:
Weight Management: One of the primary advantages of a low-fat diet is its potential to aid in weight management. Since dietary fat is more calorie-dense than protein or carbohydrates, reducing fat intake can help lower overall calorie consumption, which may contribute to weight loss or weight maintenance.
Heart Health: Lowering saturated and trans fats, which are commonly found in high-fat foods like red meat and processed snacks, can help reduce levels of LDL cholesterol (often referred to as “bad” cholesterol). This, in turn, can decrease the risk of heart disease and stroke.
Improved Lipid Profile: Along with lowering LDL cholesterol, a low-fat diet can also lead to an increase in HDL cholesterol (often referred to as “good” cholesterol). This balance between LDL and HDL cholesterol levels can further improve heart health.
Reduced Risk of Chronic Diseases: Research suggests that a low-fat diet may help reduce the risk of certain chronic diseases, such as type 2 diabetes, certain types of cancer (such as breast and colon cancer), and gallbladder disease.
Digestive Health: Some high-fat foods can be difficult to digest and may contribute to gastrointestinal issues such as indigestion, bloating, and diarrhea. Choosing lower-fat options can alleviate these symptoms and promote better digestive health.
Nutrient-Dense Choices: Following a low-fat diet often encourages individuals to consume more nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins. These foods are rich in vitamins, minerals, fiber, and antioxidants, which are essential for overall health and well-being.
Increased Energy Levels: Since fat is a concentrated source of energy, reducing fat intake can help stabilize blood sugar levels and prevent energy crashes commonly associated with high-fat meals. This can lead to more sustained energy levels throughout the day.
Easier Meal Planning: Low-fat diets can be simpler to plan and follow compared to other restrictive diets. By focusing on whole, minimally processed foods and avoiding high-fat options, individuals can create balanced and satisfying meals without the need for complicated meal plans or calorie counting.
It’s important to note that while a low-fat diet offers numerous advantages, it’s not necessarily suitable for everyone. Some individuals may benefit more from other dietary approaches based on their individual health needs, preferences, and lifestyle factors. As always, consulting with a healthcare provider or registered dietitian is recommended before making significant changes to your diet.
In the constant pursuit of a healthier lifestyle, many individuals turn to weight loss drugs as a solution. However, these pharmaceutical options often come with risks and side effects that can be concerning for some. Enter NutriFit Healthy Meal Delivery Service, a revolutionary alternative that offers a safe, natural, and sustainable approach to weight loss. Unlike weight loss drugs that may suppress appetite or alter metabolic processes, NutriFit focuses on providing nutritious, portion-controlled meals tailored to individual dietary needs and weight loss goals. By harnessing the power of whole foods and balanced nutrition, NutriFit promotes healthy weight loss without the use of synthetic chemicals or invasive procedures.
Here’s how NutriFit stands out as a compelling alternative to weight loss drugs:
Nutritionally Balanced Meals: NutriFit meals are expertly crafted by nutrition experts to provide a balanced combination of proteins, carbohydrates, and healthy fats. Each meal is designed to optimize satiety and energy levels while supporting weight loss goals. By consuming nutrient-dense foods in controlled portions, individuals can effectively manage their calorie intake without feeling deprived.
Portion Control: One of the key challenges in weight management is controlling portion sizes. NutriFit takes the guesswork out of portion control by delivering pre-portioned meals directly to customers’ doors. This eliminates the need for calorie counting or measuring, making it easier for individuals to stick to their weight loss plan. Additionally, the time savings can be used for exercise, relaxation or social engagement, all important elements for successful weight maintenance.
Convenience: Unlike weight loss drugs that may require regular doctor visits or prescription refills, NutriFit offers unparalleled convenience. Customers simply select their meal plan, customize their preferences, and enjoy hassle-free delivery of fresh, Michelin star chef-prepared meals to their doorstep. This convenience factor encourages consistency and adherence to a healthy eating regimen, which is essential for long-term weight management.
Health Benefits: In addition to promoting healthy weight loss or gain, NutriFit meals offer a myriad of health benefits. By emphasizing whole, unprocessed ingredients, these meals provide essential vitamins, minerals, and antioxidants that support overall health and well-being. Improved energy levels, enhanced mood, and better digestion are just a few of the positive outcomes that customers can expect from incorporating NutriFit into their lifestyle.
Personalized Support: While weight loss drugs may come with limited guidance or supervision, NutriFit provides personalized support every step of the way. From initial meal selection to ongoing nutritional counseling, clients have access to experts dedicated to their success. This personalized approach ensures that individuals receive the support and accountability they need to achieve their nutritional goals safely and sustainably.
Our service offers a compelling alternative to weight loss drugs by providing nutritious, portion-controlled meals, unparalleled convenience, and personalized support. By embracing a natural approach to weight loss, individuals can achieve their desired results without compromising their health or well-being. With NutriFit, the journey to a healthier, happier you begins one delicious meal at a time.
In a world where pills and prescriptions often dominate the healthcare landscape, there’s a powerful yet often overlooked ally in our quest for wellness: food. From ancient civilizations to modern science, the concept of food as medicine has endured, offering a holistic approach to nurturing our bodies and minds. At NutriFit, we embraced this concept at our inception, in 1987, have our own organic farm, and continue to believe that Hippocrates was right when he said, “Let food be thy medicine, and let thy medicine be food”.
Food has always been more than mere sustenance; it’s a source of nourishment, healing, and vitality. Traditional healing systems such as Ayurveda, Traditional Chinese Medicine (TCM), and Indigenous knowledge have long recognized the profound connection between what we eat and our overall well-being. These systems view food not just as fuel but as potent medicine capable of preventing and treating a myriad of ailments. In recent years, scientific research has begun to catch up, shedding light on the incredible therapeutic potential of certain foods and dietary patterns. Here are some key ways in which food can function as medicine in our lives:
Nutrient Density: Whole, unprocessed foods are rich in essential nutrients, including vitamins, minerals, antioxidants, and phytonutrients, all of which play crucial roles in supporting our immune system, optimizing organ function, and promoting cellular repair.
Inflammation Reduction: Chronic inflammation is increasingly recognized as a root cause of many modern diseases, including cardiovascular disease, diabetes, and autoimmune conditions. Certain foods, such as fatty fish rich in omega-3 fatty acids, leafy greens, berries, and turmeric, possess anti-inflammatory properties that can help mitigate this risk.
Gut Health: The gut microbiome, composed of trillions of bacteria residing in our digestive tract, plays a central role in our overall health. Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi support a diverse and balanced gut microbiota, which in turn can bolster immune function, improve mood, and even influence weight management.
Blood Sugar Regulation: Unstable blood sugar levels can contribute to a host of health issues, including diabetes and obesity. Consuming a diet high in fiber, healthy fats, and complex carbohydrates from sources like whole grains, legumes, and vegetables can help stabilize blood sugar levels and reduce the risk of insulin resistance.
Brain Health: The saying “food for thought” takes on new meaning when we consider the impact of nutrition on cognitive function and mental well-being. Omega-3 fatty acids found in fish, walnuts, and flaxseeds are crucial for brain health, while antioxidants in fruits and vegetables help protect against cognitive decline and mood disorders.
Heart Health: A heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins can lower cholesterol levels, reduce blood pressure, and decrease the risk of heart disease. Foods like nuts, olive oil, and dark chocolate have been shown to have protective effects on cardiovascular health.
Cancer Prevention: While no single food can prevent cancer, adopting a diet abundant in plant-based foods and low in processed meats and sugars can significantly lower the risk of certain cancers. Cruciferous vegetables like broccoli, kale, and cauliflower contain compounds that have been linked to cancer prevention.
Weight Management: Maintaining a healthy weight is essential for overall health and longevity. By focusing on nutrient-dense, whole foods and practicing mindful eating, individuals can better regulate their appetite, improve metabolism, and achieve sustainable weight loss or maintenance.
Embracing the concept of food as medicine requires a shift in mindset—a move away from viewing food solely as a source of calories and toward recognizing its potential to nourish, heal, and energize us from the inside out. This approach not only empowers individuals to take charge of their health but also underscores the interconnectedness of food, lifestyle, and well-being.
However, it’s important to acknowledge that food is just one piece of the puzzle. A truly holistic approach to health encompasses various factors, including physical activity, stress management, sleep quality, and social connection. By integrating these elements into our lives alongside a nutrient-rich diet, we can cultivate a foundation of wellness that supports us in living our fullest, healthiest lives. These concepts are at our core at NutriFit, and part of our health and well-being coaching, in addition to our meal plans.
Let us embrace the wisdom of ancient traditions and the insights of modern science as we harness the transformative power of food as medicine. With each mindful bite, we have the opportunity to nourish not only our bodies but also our souls, cultivating a vibrant state of health and vitality that radiates from within.
Metabolic testing offers a comprehensive approach to understanding individual metabolic characteristics and optimizing health, fitness, and performance. By providing personalized insights into energy metabolism, nutrient utilization, and exercise efficiency, metabolic testing empowers individuals to make informed decisions about their diet, exercise regimen, and overall lifestyle.
Whether you’re striving to achieve weight loss goals, enhance athletic performance, or safeguard your long-term health, metabolic testing can be a valuable tool in your journey towards better well-being. By unlocking the secrets of your body’s metabolism, you can pave the way for lasting health and vitality.
Understanding Metabolic Testing
Metabolic testing is a scientific assessment that measures an individual’s metabolic rate—the rate at which the body burns calories to sustain basic functions such as breathing, circulation, and cell production. By analyzing oxygen consumption and carbon dioxide production during rest or physical activity, metabolic testing provides valuable data about an individual’s energy expenditure and metabolic efficiency.
NutriFit® uses the MetaCheck, a metabolic testing device to determine your body’s resting energy expenditure. This simple breathing test gives us the information needed to calculate your target calorie zones, and identifies your caloric intake needs. The machine is able to estimate calorie requirements by calculating oxygen inhaled and comparing it to the concentration of oxygen exhaled. Since the rate at which oxygen is used is directly proportional to the rate of caloric expenditure, we can determine the amount of calories being used by your body. It provides the ultimate personal metabolic profile. Learn more about our testing here.
Personalized Nutrition and Fitness Plans
One of the most significant advantages of metabolic testing is its ability to inform personalized nutrition and fitness plans. Rather than relying on generic recommendations, such as calorie counting or following popular diets, metabolic testing allows for tailored strategies based on your body’s specific energy needs and metabolic profile.
For example, if your metabolic test reveals a slower-than-average metabolic rate, you may require fewer calories than standard calculators suggest. Conversely, if you have a fast metabolism, you might need to adjust your nutrient intake to ensure you’re fueling your body adequately without overeating. Similarly, understanding how your body responds to different types of exercise can help you optimize your workouts for maximum efficiency and results.
Targeted Weight Management
Weight management is a complex interplay of various factors, including diet, exercise, genetics, and metabolism. Metabolic testing offers a more nuanced approach to weight management by identifying individual metabolic tendencies that may influence weight loss or gain.
By understanding your metabolic rate and metabolic efficiency, you can fine-tune your weight loss strategies to achieve sustainable results. For instance, if your metabolic test reveals a tendency to burn carbohydrates more efficiently than fats, you might adjust your diet to prioritize protein and healthy fats while moderating carbohydrate intake. This personalized approach can help overcome common weight loss plateaus and prevent the frustration of ineffective dieting.
Optimized Athletic Performance
Athletes and fitness enthusiasts can also benefit significantly from metabolic testing to optimize their performance. By assessing aerobic and anaerobic thresholds, metabolic testing provides valuable insights into the body’s energy systems during exercise.
For endurance athletes, understanding aerobic thresholds can help them tailor training intensity and duration to improve cardiovascular fitness and endurance. On the other hand, strength and power athletes can use metabolic testing to optimize anaerobic performance and recovery, ensuring they train at the appropriate intensity for maximal gains.
Health Monitoring and Disease Prevention
Beyond weight management and athletic performance, metabolic testing can also play a crucial role in health monitoring and disease prevention. Certain medical conditions, such as thyroid disorders, diabetes, and metabolic syndrome, can impact metabolic function. Metabolic testing can help identify underlying issues and guide interventions to mitigate health risks.
Furthermore, tracking changes in metabolic parameters over time can serve as an early warning sign for metabolic disorders or metabolic changes associated with aging. By detecting abnormalities in energy metabolism early on, individuals can take proactive steps to address underlying health concerns and prevent the progression of metabolic diseases.
Whether you’re looking to reduce sugar, cut back on refined flour, or incorporate more wholesome ingredients into your diet, making healthy substitutions offer a delicious way to indulge in baking while prioritizing your health and well-being. Traditional baking ingredients like white flour, sugar, and butter can weigh heavily on our health goals. Fortunately, there’s a world of healthy substitutions waiting to elevate your baking game without sacrificing flavor or texture. Experiment with different combinations to find the perfect balance of flavor, texture, and nutrition. Here’s some easy ways to do just that:
1. Flour Power:
a. Whole Wheat Flour: Swap out refined white flour for whole wheat flour to add fiber, vitamins, and minerals to your baked goods. Start by substituting half of the white flour with whole wheat flour and gradually increase the ratio as you adjust to the flavor and texture.
b. Almond Flour: Rich in protein, healthy fats, and antioxidants, almond flour lends a delicate, nutty flavor to baked goods. It’s an excellent gluten-free option for those with dietary restrictions.
2. Sweet Sensations:
a. Natural Sweeteners: Replace refined sugar with natural sweeteners like honey, maple syrup, or dates. These alternatives add sweetness while also providing additional nutrients and a lower glycemic index.
b. Applesauce or Mashed Bananas: Use unsweetened applesauce or mashed ripe bananas to reduce the amount of sugar and fat in your recipes. They add moisture and sweetness, making them perfect substitutes in muffins, cakes, and bread.
3. Healthy Fats:
a. Avocado: Creamy and nutrient-dense, mashed avocado can replace butter or oil in many baking recipes. It adds richness and moisture while boosting the nutritional profile with heart-healthy fats and vitamins.
b. Greek Yogurt: Substitute Greek yogurt for oil or butter to reduce fat content while adding protein and tanginess to your baked goods. It works well in muffins, cakes, and even pancakes.
4. Egg Replacements:
a. Flax or Chia Seeds: Mix ground flaxseeds or chia seeds with water to create a gel-like consistency, mimicking the binding properties of eggs. These seeds are also rich in omega-3 fatty acids and fiber.
b. Silken Tofu: Blend silken tofu until smooth and use it as an egg substitute in recipes that require moisture and binding. It’s an excellent option for vegan baking and adds protein to your treats.
5. Boost with Nutrients:
a. Add Nutritional Powerhouses: Incorporate superfoods like spirulina, matcha powder, or cocoa nibs into your baked goods to boost their nutritional value. These ingredients add antioxidants, vitamins, and minerals without compromising flavor.
b. Sneak in Veggies: Grated zucchini, carrots, or sweet potatoes can be hidden in muffins, bread, or brownies to add moisture, texture, and a nutritional boost. Plus, they add natural sweetness without the need for extra sugar.
In the realm of health and beauty, collagen has emerged as a superstar nutrient, promising benefits that range from youthful skin to joint health. But what exactly is collagen, and how can you ensure you’re getting enough of it in your diet?
Collagen plays a vital role in maintaining the health and vitality of our bodies, from our skin and joints to our muscles and hair. By incorporating collagen-rich foods into your diet, you can support your body’s natural collagen production and enjoy the numerous benefits it offers. It’s often referred to as the “glue” that holds our bodies together, providing structure, elasticity, and support. As we age, however, our bodies produce less collagen, leading to wrinkles, sagging skin, and joint stiffness.
Collagen Promotes Skin Health:
Collagen plays a crucial role in maintaining the elasticity and hydration of the skin. Supplementing with collagen has been shown to reduce wrinkles, increase skin elasticity, and promote a more youthful appearance. However, it is unclear as to whether applying topical collagen does the trick! It’s best to work with a skin professional to uncover the best ways to stimulate collagen production and help your skin “help itself”. To improve skin texture and elasticity and minimize wrinkles, focus on sun protection and using topical retinoids.
Supports Joint Health:
Collagen is a key component of cartilage, the tissue that cushions and protects our joints. Since our bodies cannot absorb collagen in whole form, it must enter the bloodstream and be broken down into peptides so it can be absorbed throug the gut. hese peptikes may be broken down into the building blocks that make proteins like keratin (which help form skin, hair and nails). Consuming collagen may help reduce joint pain and stiffness, making it particularly beneficial for individuals with conditions like osteoarthritis.
Aids Muscle Growth and Repair:
Collagen contains essential amino acids that support muscle growth and repair. Including collagen in your diet may help maintain muscle mass and accelerate recovery after exercise.
How to Get Collagen in Foods:
While collagen supplements are popular, may contain additives and fillers. There are plenty of natural sources of collagen that you can incorporate into your diet:
Bone Broth: Bone broth is one of the richest sources of collagen, as it’s made by simmering animal bones and connective tissue. Enjoy a warm cup of bone broth as a nourishing and collagen-rich beverage.
Gelatinous Cuts of Meat: Certain cuts of meat, such as chicken thighs, pork shoulder, beef chuck and veal contain collagen-rich connective tissue. Slow-cooking these cuts or using them to make stews and braises can help extract collagen and make it more digestible.
Fish and Seafood: Fish and seafood, especially those with edible bones like salmon and sardines, are excellent sources of collagen and other essential nutrients like omega-3 fatty acids.
Eggs: Egg whites contain a specific type of collagen called type I collagen, which is beneficial for skin health. Incorporate eggs into your diet by enjoying them scrambled, boiled, or in omelets.
Leafy Greens and Berries: While they don’t contain collagen themselves, foods rich in vitamin C, such as leafy greens and berries, can support collagen production in the body by providing essential cofactors for collagen synthesis.
Embracing the seasonal foods available in February allows you to savor the best that winter has to offer. From hearty root vegetables to vibrant citrus fruits and nourishing leafy greens, there’s no shortage of delicious options to inspire your winter cooking.
Root Vegetables:
February is the perfect time to celebrate the humble yet versatile root vegetables that thrive in cold weather. Potatoes, carrots, parsnips, and beets are readily available and can be used in a variety of dishes. Roasting these vegetables enhances their natural sweetness, making them a delightful addition to soups, stews, and casseroles.
Leafy Greens:
While some greens may not be in their prime during February, hardier varieties like kale, collard greens, and Brussels sprouts remain abundant. Packed with essential vitamins and minerals, these leafy greens can be sautéed, roasted, or incorporated into hearty winter salads to add a burst of freshness and nutrition to your meals.
Citrus Fruits:
February marks the peak season for citrus fruits, bringing a burst of brightness to the winter months. Oranges, grapefruits, lemons, and limes are not only rich in vitamin C but also add zesty flavor to both sweet and savory dishes. Enjoy them as refreshing snacks, squeeze them into dressings, or incorporate them into desserts for a touch of citrusy goodness.
Winter Squash:
The winter squash family, including varieties like butternut, acorn, and spaghetti squash, continues to shine in February. Roasting or pureeing these squashes can yield creamy soups, flavorful side dishes, or even sweet treats like squash-based desserts. Their natural sweetness and hearty texture make them a comforting choice for cold winter days.
Cruciferous Vegetables:
Broccoli, cauliflower, and cabbage are cruciferous vegetables that thrive in colder weather. These nutritional powerhouses are not only rich in vitamins and fiber but also versatile in the kitchen. Roast them, sauté them, or enjoy them in soups to add a nutritious and flavorful boost to your winter meals.
Seafood:
February brings a variety of seasonal seafood options to the table. Look for cold-water fish like salmon, cod, and haddock, which are at their peak during this time. Incorporate these omega-3-rich delights into your diet for heart-healthy benefits and delightful flavors. Consider trying new seafood recipes to explore different cooking methods and enhance your culinary repertoire.
Leeks and fennels are coming into season in February and we’ve got the perfect winter soup that incorporates both!
Fennel and leeks are both versatile and nutritious vegetables that offer a range of health benefits. Fennel is rich in antioxidants, fiber, and vitamins, particularly vitamin C, which supports the immune system and promotes healthy skin. It also contains anethole, a compound that may have anti-inflammatory and antimicrobial properties. Additionally, fennel is known for its potential to aid digestion and reduce bloating.
Leeks, on the other hand, are an excellent source of vitamins A and K, as well as folate. They contain antioxidants and have been associated with promoting heart health by helping to lower cholesterol levels. Leeks also provide a good amount of dietary fiber, supporting digestive health and contributing to a feeling of fullness, which may be beneficial for weight management. Both fennel and leeks can be incorporated into a variety of dishes, adding flavor, texture, and a nutritional boost to your meals.
Recipe:
Servings: 8
Serving Size: 1 cup
Ingredients:
4, celery stalks (large)
1 tbsp, extra virgin olive oil
1 large, fennel bulb (about 3/4 lb)
1/4 cup, fresh thyme
3, leeks (large)
1 tbsp, NutriFit French Riviera Salt Free Spice Blend
3, onions (large)
1, russet potato (large, peeled & cut)
1 tsp, sea salt
8 cups, vegetable broth
Directions:
1. In a large saucepan or soup kettle over medium-low heat, place the olive oil, leeks, celery, onions, fennel, potatoes, salt, and French Riviera seasoning, and cook and stir until the onions are translucent and the vegetables have begun to soften, about 10 minutes. 2. Pour 8 cups of water over the vegetables, bring to a boil, reduce the heat. Simmer over low heat, stirring occasionally and add the fresh thyme. Cook 10 minutes more, about 30 minutes in total.
Diversifying your protein sources not only adds excitement to your meals but also aligns with a more sustainable and ethical approach to eating. Whether you’re fully embracing a plant-based lifestyle or just looking to reduce your reliance on animal products, these alternative protein sources offer a world of culinary possibilities while ensuring you meet your nutritional needs. Venture into the realm of plant-based proteins, experiment with flavors, and discover a plate that not only nourishes your body but also contributes to a healthier planet. At NutriFit, we offer both vegan and vegetarian plans that can help you explore more plant-based options.
1. Plant-Based Powerhouses:
a. Legumes:
Beans, lentils, chickpeas, and peas are not only rich in protein but also high in fiber and various essential nutrients. They form the foundation of many plant-based diets, offering versatility in salads, soups, stews, and even plant-based burgers.
b. Tofu and Tempeh:
Derived from soybeans, tofu and tempeh are excellent sources of plant-based protein. Tofu’s mild flavor makes it a chameleon in the kitchen, easily adapting to various dishes, while tempeh’s nutty taste and firm texture provide a satisfying meat substitute.
c. Edamame:
Young, green soybeans, commonly found in Asian cuisine, are not only delicious but also pack a protein punch. Enjoy them as a snack, in salads, or as a side dish.
2. Whole Grains:
a. Quinoa:
Known as a complete protein, quinoa contains all nine essential amino acids. This versatile grain can be used as a base for salads, bowls, or as a side dish.
b. Farro, Bulgur, and Freekeh:
These ancient grains contribute not only protein but also a hearty, nutty flavor to your meals. Use them in salads, soups, or as a side dish to add variety to your diet.
3. Nuts and Seeds:
a. Almonds, Walnuts, and Pistachios:
Nuts are not just crunchy snacks; they’re also excellent sources of protein and healthy fats. Sprinkle them on salads, yogurt, or enjoy them on their own.
b. Chia Seeds and Hemp Seeds:
Packed with protein, omega-3 fatty acids, and fiber, these seeds make a nutritious addition to smoothies, yogurt, or oatmeal.
4. Seitan and Jackfruit:
a. Seitan:
Also known as wheat gluten, seitan has a meat-like texture and is a popular meat substitute in various cuisines. It absorbs flavors well, making it a versatile ingredient in savory dishes.
b. Jackfruit:
With its fibrous texture, jackfruit is often used as a plant-based alternative to pulled pork or shredded chicken. It takes on the flavors of your seasonings, making it a perfect base for savory dishes.
5. Dairy Alternatives:
a. Greek Yogurt Alternatives:
Plant-based yogurts made from almonds, soy, or coconut can be just as creamy and protein-rich as their dairy counterparts. Use them in smoothies, parfaits, or as a standalone snack.
b. Nutritional Yeast:
Often used to create a cheesy flavor in vegan dishes, nutritional yeast is a complete protein source and a great addition to salads, pasta, or popcorn.
In the quest for optimal heart health, dietary choices play a pivotal role. The Portfolio Diet, a plant-based eating plan, has emerged as a nutritional powerhouse renowned for its heart-protective benefits. We incorporate these tenets into all of our meal plans as part of our commitment to helping our clients improve their overall health.
Understanding the Portfolio Diet:
The Portfolio Diet is a plant-based approach specifically designed to lower cholesterol levels and reduce the risk of heart disease. Originating from research conducted by Dr. David J.A. Jenkins, a pioneer in the field of nutrition, this dietary strategy combines various cholesterol-lowering foods to create a potent portfolio of heart-healthy choices.
The Four Key Components:
1. Soluble Fiber:
The Portfolio Diet emphasizes a high intake of soluble fiber, found in abundance in oats, barley, legumes, fruits, and vegetables. Soluble fiber helps lower cholesterol levels by binding to cholesterol molecules and facilitating their elimination from the body.
2. Nuts:
Including nuts, such as almonds, walnuts, and pistachios, in your diet provides a dose of heart-healthy fats. Nuts contain monounsaturated and polyunsaturated fats that can help reduce LDL cholesterol (the “bad” cholesterol) levels.
4. Plant Sterols:
Foods fortified with plant sterols, like certain margarines and spreads, are a crucial element of the Portfolio Diet. Plant sterols have a similar structure to cholesterol and can compete with it for absorption in the digestive system, leading to lower cholesterol levels.
4. Soy Proteins:
Incorporating soy-based products like tofu, soy milk, and edamame provides an excellent source of plant-based protein. Soy proteins contain compounds called isoflavones, which may contribute to reduced cholesterol levels.
Benefits of the Portfolio Diet:
Cholesterol Reduction:
Numerous studies have shown that the Portfolio Diet can be as effective as statin medications in lowering LDL cholesterol levels. By combining the cholesterol-lowering properties of various plant-based foods, this diet offers a natural and sustainable approach to heart health.
Blood Pressure Management:
The plant-based nature of the Portfolio Diet, rich in fruits, vegetables, and nuts, is also associated with lower blood pressure. This further contributes to its heart-protective effects.
Weight Management:
Following the Portfolio Diet can support weight management due to its emphasis on whole, nutrient-dense foods. Maintaining a healthy weight is a key factor in reducing the risk of heart disease.
Anti-Inflammatory Effects:
The abundance of antioxidants and anti-inflammatory compounds in the Portfolio Diet may contribute to its protective effects against cardiovascular diseases.
Implementing the Portfolio Diet:
Gradual Transitions:
Start by incorporating one or two components of the Portfolio Diet into your meals and gradually expand from there.
Diverse Food Choices:
Enjoy a variety of plant-based foods to ensure you receive a wide range of nutrients and health benefits.
Consultation with a Healthcare Professional:
Before making significant dietary changes, especially if you have existing health conditions, consult with a healthcare professional or a registered dietitian.
A study led by Andrea J. Glenn, PhD, RD, from the Department of Nutrition at the Harvard T.H. Chan School of Public Health, delved into the dietary habits of 73,924 women from the Nurses’ Health Study (NHS), 92,346 women from the Nurses’ Health Study II (NHSII), and 43,970 men from the Health Professionals Follow-Up Study (HPFS). The participants, free of CVD at baseline, were meticulously followed biennially on lifestyle, medical history, and other health-related factors.
Researchers utilized food-frequency questionnaires (FFQs) every four years to categorize foods into the six components of the Portfolio Diet. Each component, such as plant protein, nuts, fiber sources, phytosterols, monounsaturated fats, and sources of saturated fat and cholesterol, was scored from 1 (least adherent) to 5 (most adherent). The Portfolio Diet Score (PDS) was then associated with incident CVD cases, CHD cases, and strokes over a follow-up period of up to 30 years.
Need a pick-me-up that’s not caffeine? Many of us (me included) rely on coffee to combat fatigue, but there are some really good alternatives that are truly healthy (coffee consumption should be moderated…)! By incorporating these caffeine-free strategies into your daily routine, you can foster sustainable energy, enhance your overall well-being, and face each day with renewed vitality.
Hydrate, Hydrate, Hydrate:
Before you drink coffee, think water! Often overlooked, dehydration can lead to fatigue and decreased energy levels. Headaches can also be caused by dehydration, as can irritability! Ensure you’re drinking enough water throughout the day to keep your body and mind functioning optimally. After all, our bodies are supposed to be 70% water!
Power-Packed Breakfast:
Start your day with a nutritious breakfast rich in complex carbohydrates, proteins, and healthy fats. Whole grains, fruits, and lean proteins can provide a sustained release of energy. Long periods of fasting can cause fatigue.
Move Your Body:
Physical activity is a natural energy booster. Incorporate regular exercise into your routine, whether it’s a brisk walk, yoga, or a quick workout. Exercise helps improve blood circulation, delivering more oxygen to your cells and brain by increasing blood flow – thereby boosting energy.
Snack Smart:
Instead of reaching for sugary snacks that cause energy crashes, choose snacks that combine protein and fiber. Nuts, seeds, and fruits can provide a quick and sustained energy boost. Most fruit and vegetables are 90% water, so you can, literally eat your water by consuming these foods.
Power Naps:
Short power naps (10-20 minutes) can revitalize your mind and body without causing sleep inertia, the grogginess associated with longer naps. Find a quiet space, close your eyes, and recharge.
Sunlight Exposure:
Natural light exposure helps regulate your circadian rhythm and improve sleep quality. Spend some time outdoors each day, especially in the morning, to boost your energy and enhance your mood.
Mindful Breathing:
Practice deep breathing or mindfulness exercises to reduce stress and increase oxygen flow to your brain. This can help improve concentration and overall energy levels.
Herbal Teas:
Swap your regular cup of coffee for herbal teas like ginseng, peppermint, or ginger. These teas can provide a gentle energy lift without the stimulating effects of caffeine.
Superfood Boost:
Incorporate energy-boosting superfoods into your diet. Foods rich in antioxidants, vitamins, and minerals, such as berries, spinach, and quinoa, can support your body’s energy production.
Quality Sleep:
Ensure you get enough quality sleep each night. Establish a consistent sleep routine, create a comfortable sleep environment, and limit screen time before bed to promote restful sleep and wake up feeling refreshed.
As the New Year unfolds, many of us embark on a journey of self-improvement and set ambitious resolutions to create positive change in our lives. However, the challenge often lies not in setting these goals but in maintaining the momentum to turn them into lasting habits. Here’s how to turn your resolutions into habits that contribute to a happier and healthier life throughout the entire year.
1. Start Small and Specific: Begin with manageable, specific goals rather than overwhelming yourself with broad, ambitious resolutions. Breaking down larger objectives into smaller, achievable steps makes the process more digestible and increases the likelihood of success. For example, rather than aiming to “exercise more,” start with a commitment to a 20-minute walk three times a week.
2. Set Clear and Achievable Goals: Clearly define your goals, making them measurable and achievable. Instead of a vague resolution like “get in shape,” specify your intention, such as “lose 5 pounds in the next two months” or “complete a 5K run by March.” This clarity provides a roadmap and allows you to track your progress more effectively.
3. Establish a Routine: Habits thrive on routine. Integrate your new behavior into your daily or weekly schedule. Whether it’s dedicating a specific time for exercise, meal prepping on Sundays, or setting aside moments for mindfulness each day, consistency builds habits. Make your resolution a non-negotiable part of your routine.
4. Use Triggers and Cues: Associate your new habit with existing habits or specific cues in your environment. For example, if you want to develop a habit of daily stretching, pair it with an established routine like brewing your morning coffee. Over time, the association with the trigger will make the new behavior more automatic.
5. Track Your Progress: Keep a record of your efforts and achievements. Tracking your progress not only helps you stay accountable but also provides a tangible representation of how far you’ve come. Use journals, apps, or calendars to monitor your consistency and celebrate milestones along the way.
6. Stay Flexible and Learn from Setbacks: Accept that setbacks are a natural part of the process. Instead of viewing them as failures, consider them opportunities to learn. Analyze what led to the setback, adjust your approach if needed, and move forward with renewed determination. Flexibility and adaptability are crucial for long-term success.
7. Share Your Goals: Communicate your resolutions to friends, family, or a support network. Sharing your goals creates a sense of accountability and may lead to encouragement and shared experiences. Social support can be a powerful motivator and a source of inspiration during challenging times.
8. Reward Yourself: Celebrate your achievements, no matter how small. Treat yourself when you reach milestones, reinforcing the positive behavior with a reward. This positive reinforcement helps create a positive association with the new habit, making it more likely to stick.
In a fast-paced world where stress and uncertainty seem to be constants, the search for natural solutions to support our well-being has intensified. Enter adaptogens, a fascinating category of herbs and mushrooms that have been used for centuries in traditional medicine systems. These natural wonders offer a unique way to adapt to the challenges life throws our way, promoting balance and resilience in both mind and body. In this blog post, we’ll delve into the world of adaptogens, exploring what they are, how they work, and how you can incorporate them into your daily routine for a healthier, more balanced life.
What Are Adaptogens?
Adaptogens are a class of herbs and fungi that are believed to help the body resist and adapt to stressors, whether they be physical, chemical, or biological. Unlike stimulants, which can temporarily boost alertness and energy, adaptogens work by supporting the body’s natural ability to cope with stress and maintain homeostasis. Common adaptogenic herbs include ashwagandha, rhodiola, holy basil, and medicinal mushrooms like reishi and cordyceps.
How Do Adaptogens Work?
The magic of adaptogens lies in their ability to modulate the body’s stress response. They interact with the hypothalamic-pituitary-adrenal (HPA) axis and the sympathoadrenal system, helping to regulate the production of stress hormones like cortisol. This, in turn, can have a balancing effect on various physiological processes, promoting a more adaptive response to stress without causing excessive stimulation or sedation.
Benefits of Adaptogens:
Stress Reduction: Adaptogens are renowned for their stress-reducing properties. By helping the body adapt to stressors, they may contribute to a calmer and more balanced mental state.
Improved Energy and Endurance: Some adaptogens, such as rhodiola and cordyceps, are known to enhance physical performance and endurance. They can help combat fatigue and support vitality.
Enhanced Cognitive Function: Adaptogens like bacopa and ashwagandha have been associated with cognitive benefits, including improved memory, focus, and mental clarity.
Immune System Support: Certain adaptogens, including astragalus and echinacea, are believed to support immune function, helping the body defend against infections and illnesses.
Incorporating Adaptogens into Your Routine:
Herbal Teas: Enjoy adaptogens in the form of herbal teas. Combine herbs like tulsi (holy basil), ashwagandha, and licorice for a soothing and stress-relieving blend.
Smoothies and Elixirs: Add adaptogenic powders or tinctures to your morning smoothie or create nourishing elixirs for a potent dose of resilience-boosting goodness.
Supplements: Adaptogen supplements, available in capsules or powders, offer a convenient way to incorporate these powerful herbs into your daily routine.
Culinary Delights: Some adaptogens, like rhodiola and maca, have a pleasant taste and can be incorporated into recipes, such as energy balls or savory dishes, to make wellness delicious.
As we navigate the demands of modern life, incorporating adaptogens into our routines can be a natural and holistic way to support our bodies and minds. While individual responses may vary, the centuries-old wisdom behind these herbs and mushrooms suggests that adaptogens have the potential to enhance our resilience and well-being. Whether sipped in a calming tea or blended into a morning smoothie, adaptogens offer a gentle nudge towards balance in an often hectic world. So, why not let nature’s resilience boosters accompany you on your journey to a more harmonious and healthful life?
In a world where the pursuit of health and well-being has become increasingly complex, health and wellness coaches have emerged to offer personalized support and expertise. In this blog post, you’ll discover the ways in which health and wellness coaches can make a positive impact on your well-being.
Personalized Guidance and Goal Setting: One of the key benefits of working with a health and wellness coach is personalized guidance that you receive. Coaches take the time to understand your unique needs, preferences, and goals. Together, you can create a customized plan that aligns with your lifestyle, ensuring that your journey towards better health is both realistic and sustainable.
Accountability and Motivation: Staying motivated on your wellness journey can be challenging, especially when life gets busy. Health and wellness coaches act as a source of accountability, helping you stay on track with your goals. Regular check-ins and progress assessments provide the motivation needed to overcome obstacles and celebrate achievements, fostering a positive and supportive environment.
Holistic Approach to Well-being: Unlike quick-fix solutions, health and wellness coaches take a holistic approach to well-being. Together with your coach, you consider various aspects of your life, including nutrition, physical activity, stress management, sleep, and mental health. This comprehensive perspective allows you to address the root causes of health concerns, promoting long-term and sustainable lifestyle changes.
Education and Empowerment: By arming you with knowledge and practical skills, you are empowered to make informed choices that contribute to your well-being. Understanding the ‘why’ behind certain practices enhances your ability to maintain a healthy lifestyle independently.
Navigating Behavioral Change: Changing habits and behaviors is a central component of any wellness journey. As coaches, we are trained in behavior change strategies, helping you identify and overcome barriers to success. Whether it’s breaking unhealthy habits or establishing positive routines,you provide the tools and support needed for lasting transformation.
Stress Reduction and Mindfulness: In the quest for better health, managing stress is crucial. By introducing you to mindfulness and stress-reduction techniques, your coach can help you enhance your ability to make healthier choices in the face of life’s challenges. Remember, investing in your well-being is a journey, not a destination, and a health and wellness coach can be your trusted companion along the way.
NutriFit founder, Jackie Keller, is a National Board Certified Health & Wellness Coach (NBC-HWC) issued by the National Board for Health & Wellness Coaching and holds multiple other professional certifications including ACC, accreditation by the International Coaching Federation. with specialty designations in Health and Wellness. Jackie conducts one-on-one sessions both in person and virtually, during which clients set achievable goals in six “wellness” areas: fitness, weight, nutrition, stress, health, and the life issues that impact health. Jackie’s coaching style emphasizes education, empowerment, and a commitment to lasting behavioral change. By leveraging her profound understanding of nutrition, stress management, and lifestyle factors, she helps clients make informed choices aligned with their health goals. Whether it’s crafting a personalized nutrition plan, fostering stress resilience, or creating sustainable fitness routines, Jackie is dedicated to guiding individuals towards a healthier, more balanced life.
In today’s world, where climate change is a growing concern, you can make a significant impact by making mindful choices in your daily life. One area where we can all contribute to a greener planet is through our food choices. Here are 5 ways you can reduce your carbon footprint by making sustainable and eco-friendly decisions when it comes to what you eat.
Choose a Plant-Based Diet: One of the most effective ways to lower your carbon footprint is to transition towards a plant-based diet. Animal agriculture is a major contributor to greenhouse gas emissions, deforestation, and water pollution. By incorporating more fruits, vegetables, grains, and legumes into your meals, you not only improve your health, but you help the planet.
Buy Local and Seasonal Produce: Supporting local farmers not only boosts your community’s economy but also reduces the carbon emissions associated with transporting food over long distances.
Reduce Food Waste: Approximately one-third of the food produced for human consumption is wasted globally. Minimizing food waste is a powerful way to reduce your carbon footprint. Composting is also a great way to ensure that food scraps are returned to the earth rather than ending up in landfills, where they contribute to methane emissions.
Minimize Processed Foods: The production and packaging of processed foods often involve a significant amount of energy and resources. By minimizing your consumption of processed foods and opting for whole, unprocessed ingredients, you not only make healthier choices for yourself but also reduce your carbon footprint.
Embrace Eco-Friendly Packaging: At NutriFit, we donate your gently used containers to local charities. When you shop, bring your own reusable bags to the grocery store and consider using a reusable produce bag for fruits and vegetables.
Reducing your carbon footprint through food choices is an achievable goal that can have a positive impact on both your health and the environment, and contribute to a more sustainable and resilient planet. Every bite you take is an opportunity to make a difference—let’s eat our way to a greener future.
Gut health has gained significant attention in recent years, and for good reason. Your gut, or gastrointestinal system, plays a crucial role in your overall well-being. A healthy gut is not only responsible for efficient digestion but also influences your immune system, mood, and even your skin’s health. To maintain a balanced and thriving gut, you need to make conscious choices about what you eat. In this blog post, we’ll explore the connection between gut health and the foods that can support it.
The Gut Microbiome: Your Body’s Ecosystem
The gut microbiome, a complex community of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, inhabits your digestive tract. These microorganisms are not freeloaders; they actively contribute to your health. They help digest food, synthesize essential vitamins, and play a significant role in regulating your immune system. The key to a healthy gut is maintaining a diverse and balanced microbiome.
Foods that Foster Gut Health
Fiber-rich Foods:
Fiber is a crucial component for gut health. Soluble fiber, found in foods like oats, legumes, and fruits, helps regulate bowel movements and nourish beneficial gut bacteria. Insoluble fiber, prevalent in vegetables and whole grains, adds bulk to your stool, aiding in its passage through the intestines.
Probiotic-rich Foods:
Probiotics are live bacteria that can enhance your gut’s microbial balance. Yogurt, kefir, sauerkraut, kimchi, and other fermented foods are excellent sources of probiotics. They introduce beneficial microorganisms to your gut, promoting a diverse and healthy microbiome.
Prebiotic Foods:
Prebiotics are a type of dietary fiber that feeds the friendly bacteria in your gut. Foods like garlic, onions, leeks, asparagus, and bananas are rich in prebiotics. By including these in your diet, you can encourage the growth of beneficial gut bacteria.
Fatty Fish:
Fatty fish, such as salmon, mackerel, and sardines, are packed with omega-3 fatty acids. These healthy fats reduce inflammation in the gut, which is important for maintaining a balanced microbiome.
Bone Broth:
Bone broth is a nutrient-rich source of collagen and amino acids like glycine and proline. These compounds help repair the gut lining and support the growth of beneficial gut bacteria.
Fresh Fruits and Vegetables:
A diet abundant in colorful fruits and vegetables provides essential vitamins and minerals that nourish the gut microbiome. These foods are also rich in antioxidants, which protect the gut from oxidative stress.
Nuts and Seeds:
Almonds, chia seeds, and flaxseeds are excellent sources of fiber, healthy fats, and protein. They can help support gut health by promoting the growth of beneficial bacteria.
Herbs and Spices:
Certain herbs and spices, like ginger and turmeric, have anti-inflammatory and digestive properties that can soothe the gut and promote overall digestive health.
Foods to Limit
While certain foods support gut health, there are others that can disrupt it. It’s essential to limit or avoid:
Sugary and Processed Foods: Excessive sugar and highly processed foods can lead to an imbalance in gut bacteria and promote the growth of harmful microbes.
Artificial Sweeteners: Some artificial sweeteners may negatively affect gut bacteria and digestion. It’s best to consume them in moderation.
High-fat and Fried Foods: Large quantities of unhealthy fats can lead to inflammation and gut dysbiosis.
Excessive Alcohol: Heavy alcohol consumption can harm the gut lining and disrupt the balance of gut bacteria.
Antibiotics: While necessary for treating infections, antibiotics can disrupt the gut microbiome. If prescribed, consider taking probiotics to help restore balance.
Your gut health is a key component of your overall well-being. By making mindful choices in your diet and prioritizing foods that support a healthy gut, you can enjoy better digestion, a stronger immune system, improved mood, and even healthier skin. Remember to maintain a balanced diet rich in fiber, probiotics, prebiotics, and nutrient-dense foods, while limiting or avoiding items that may harm your gut. A thriving gut microbiome is a testament to your commitment to long-term health and vitality.
In a world where health-conscious individuals are constantly searching for ways to boost their well-being, antioxidants have emerged as superheroes in the realm of nutrition. These powerful compounds, found in various foods, play a vital role in protecting our bodies from the damaging effects of free radicals and oxidative stress. In this blog post, we will delve into the world of antioxidants in food, exploring what they are, why they matter, and which foods you should incorporate into your diet to harness their benefits.
Understanding Antioxidants
Antioxidants are molecules that combat oxidative stress, which occurs when there is an imbalance between free radicals and antioxidants in your body. Free radicals are unstable molecules that can cause cellular damage, leading to a variety of health issues, including chronic diseases and premature aging. Antioxidants neutralize these harmful molecules, preventing or minimizing their damaging effects.
The Many Types of Antioxidants
Antioxidants are a diverse group of compounds, each with unique properties and benefits. Here are some common types of antioxidants:
Vitamins: Vitamins C and E are well-known antioxidants. Vitamin C, found in citrus fruits and berries, is essential for collagen production and overall skin health. Vitamin E, present in nuts, seeds, and leafy greens, helps protect cell membranes from damage.
Minerals: Selenium is a trace mineral that acts as an antioxidant in the body. It can be found in foods like Brazil nuts, sunflower seeds, and brown rice.
Carotenoids: Carotenoids are pigments found in colorful fruits and vegetables. Beta-carotene, lutein, and zeaxanthin are some examples. Carotenoids, found in carrots, sweet potatoes, and spinach, are associated with eye health and immune system support.
Flavonoids: These plant compounds are prevalent in fruits, vegetables, tea, and red wine. They have anti-inflammatory and antioxidant properties. Quercetin, found in apples and onions, and catechins, abundant in green tea, are notable flavonoids.
Polyphenols: Polyphenols are a group of naturally occurring compounds found in foods like dark chocolate, red wine, and various berries. Resveratrol, found in red wine, is a well-known polyphenol with potential heart-protective properties.
The Benefits of Antioxidants
Antioxidants offer a wide range of health benefits, including:
Protection Against Chronic Diseases: Consuming antioxidant-rich foods may reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
Enhanced Immune System: Antioxidants help support a strong immune system, making your body better equipped to fend off infections.
Skin Health: Antioxidants can help maintain healthy skin by reducing the effects of aging and protecting against UV damage.
Eye Health: Certain antioxidants, such as lutein and zeaxanthin, are essential for maintaining good eye health and preventing conditions like macular degeneration.
Reduced Inflammation: Many antioxidants possess anti-inflammatory properties, which can aid in managing chronic inflammatory conditions.
Incorporating Antioxidant-Rich Foods into Your Diet
Now that you understand the importance of antioxidants, here’s how to make them a staple in your diet:
Eat a Rainbow: Consume a variety of colorful fruits and vegetables. Each hue represents a different set of antioxidants and health benefits.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of antioxidants and healthy fats.
Herbs and Spices: Incorporate herbs and spices like turmeric, cinnamon, and oregano into your dishes for an antioxidant boost.
Tea: Green, black, and white teas contain antioxidants, particularly catechins in green tea, which have numerous health benefits.
Dark Chocolate: Enjoy dark chocolate (70% cocoa or higher) in moderation for a dose of polyphenols.
Red Wine: If you drink alcohol, red wine, in moderation, can provide resveratrol, a polyphenol with potential heart-healthy properties.
Antioxidants are not just a buzzword; they are essential for maintaining your health and well-being. By incorporating a variety of antioxidant-rich foods into your diet, you can fortify your body against the damaging effects of oxidative stress and reduce the risk of chronic diseases. So, go ahead and savor that colorful salad, sip on a cup of green tea, or indulge in a piece of dark chocolate – your body will thank you for it.
Thanksgiving is a time for gratitude, togetherness, and of course, a feast of delicious food. While traditional Thanksgiving dishes tend to be indulgent and calorie-laden, it’s possible to enjoy the holiday without overindulging. By making some healthy substitutions, you can savor the flavors of Thanksgiving without compromising your health and well-being. In this blog post, we’ll explore a variety of wholesome alternatives for classic Thanksgiving foods that will leave you feeling thankful for your health.
Roast Turkey Breast Instead of Dark Meat:
Turkey is the centerpiece of any Thanksgiving meal. Opt for lean turkey breast instead of dark meat, which is higher in saturated fat. Roast it with herbs and spices for a flavorful, lower-fat alternative.
Cauliflower Mashed “Potatoes” Instead of Regular Mashed Potatoes:
Cauliflower mashed “potatoes” are a fantastic low-carb alternative. Simply steam or boil cauliflower and mash it with garlic, a bit of Greek yogurt, and a touch of olive oil for a creamy texture and savory flavor.
Whole-Grain Stuffing Instead of Traditional Stuffing:
Replace white bread stuffing with whole-grain or whole-wheat bread to boost fiber content. Load it up with vegetables, herbs, and dried fruits for added nutrients and flavor.
Vegetable Gravy Instead of Traditional Gravy:
Traditional gravy can be high in fat and sodium. Make a vegetable-based gravy using low-sodium broth, sautéed mushrooms, onions, and herbs for a rich, delicious alternative.
Quinoa or Wild Rice Instead of White Rice:
Substitute white rice with quinoa or wild rice for your Thanksgiving side dishes. These grains are higher in protein and fiber, adding a nutritional punch to your meal.
Cranberry Orange Relish Instead of Canned Cranberry Sauce:
Make your own cranberry orange relish using fresh cranberries and oranges. It’s a lower-sugar, high-fiber option packed with vitamins.
Roasted Sweet Potatoes Instead of Candied Yams:
Skip the marshmallow-topped candied yams and opt for roasted sweet potatoes. Toss them with a drizzle of olive oil, a sprinkle of cinnamon, and a dash of sea salt for a healthier and equally delicious side dish.
Green Bean Almondine Instead of Green Bean Casserole:
Ditch the creamy and fried green bean casserole for a light and nutrient-rich green bean almondine. Sauté green beans with slivered almonds and a touch of lemon for a delightful crunch.
Homemade Applesauce Instead of Apple Pie:
Apple pie can be high in sugar and calories. Make your own unsweetened applesauce with a dash of cinnamon for a nutritious dessert option that’s lower in added sugars.
Greek Yogurt Dip Instead of Sour Cream Dip:
Serve vegetable or fruit platters with a dip made from Greek yogurt instead of sour cream. It’s high in protein and lower in fat, with the same creamy texture.
Baked Pears Instead of Pie for Dessert:
Baked pears with a sprinkle of cinnamon and a drizzle of honey are a healthier, naturally sweet dessert option. Top them with a dollop of Greek yogurt for extra creaminess.
Thanksgiving can be a time to celebrate both gratitude and health. By making these healthy substitutions for traditional Thanksgiving foods, you can enjoy a delicious meal without feeling weighed down by excess calories and unhealthy ingredients. These options not only taste fantastic but also help you maintain your health and well-being during the holiday season. So, this year, give thanks for the opportunity to enjoy a feast that’s good for your body as well as your soul.
Let’s face it – all of us (women) experience menopause, typically occurring in our late 40s or early 50s. This transitional period marks the end of reproductive years and comes with a multitude of physical and hormonal changes. Nutrition plays a crucial role in managing the symptoms and overall well-being during this time.
The Menopausal Transition
Menopause is characterized by a reduction in the production of estrogen and progesterone, two essential female hormones. These hormonal changes can lead to a variety of physical and emotional symptoms, such as hot flashes, mood swings, insomnia, and bone loss. Nutrition becomes a key factor in managing these symptoms and minimizing their impact on daily life.
Key Considerations
1. Calcium and Vitamin D: One of the most significant concerns during menopause is the risk of bone loss. Osteoporosis becomes more common, and to counteract this, it’s crucial to maintain an adequate intake of calcium and vitamin D. Dairy products, leafy greens, fortified cereals, and supplements can be valuable sources. 2. Protein: Protein is essential for maintaining muscle mass and preventing weight gain during menopause. Include lean sources of protein such as chicken, fish, beans, and tofu in your diet. 3. Fruits and Vegetables: These should form the foundation of your diet. They are rich in vitamins, minerals, and antioxidants that can help combat inflammation and support overall health. 4. Healthy Fats: Omega-3 fatty acids found in fish, flaxseeds, and walnuts are known for their anti-inflammatory properties and can help reduce the risk of heart disease, which can increase after menopause. 5. Fiber: High-fiber foods like whole grains, legumes, and fruits can aid in digestion and help manage weight, which can be challenging for some during this time. 6. Limit Processed Foods and Added Sugars: Processed foods and added sugars can lead to weight gain and exacerbate mood swings. Reducing or eliminating them from your diet can help manage these symptoms.
Managing Hot Flashes
Hot flashes are one of the most well-known and disruptive symptoms of menopause. While they can’t be completely avoided, their severity can be lessened through dietary choices:
1. Spicy Foods: Some women find that avoiding spicy foods can reduce the frequency and intensity of hot flashes. 2. Soy Products: Soy contains natural compounds called phytoestrogens, which can mimic the effects of estrogen in the body. Incorporating soy-based foods like tofu and edamame may help alleviate hot flashes for some women.
Mood and Mental Health
Hormonal changes can also affect mood and mental health during menopause. To support emotional well-being, consider these dietary changes:
1. B Vitamins: Foods rich in B vitamins, like whole grains, leafy greens, and lean proteins, can help manage stress and promote a positive mood. 2. Hydration: Staying well-hydrated is crucial. Dehydration can exacerbate mood swings and lead to increased feelings of irritability and fatigue.
Remember that everyone’s experience of menopause is unique, but for all of us, making informed dietary choices and prioritizing your health can help you navigate menopause with confidence and grace.
You’ve just crushed a grueling workout session, pushing your body to its limits, and you’re dripping with sweat. You might be tempted to call it a day and hit the showers, but don’t forget one crucial step in your fitness journey: post-workout recovery nutrition. What you consume after your workout can make a significant difference in your overall progress, from muscle recovery to performance enhancement. In this blog post, we’ll explore why it’s important to eat right, and when to eat to maximize your gains.
The Science Behind Post-Workout Recovery
Here’s why it matters. During exercise, especially intense workouts, your muscles undergo stress and damage. This damage triggers a series of processes within your body to repair and rebuild those muscles, making them stronger and more resilient. Nutrition plays a pivotal role in these processes by providing the necessary building blocks and energy to facilitate muscle repair and recovery, including the following:
Muscle Recovery: Protein intake is vital for repairing and rebuilding damaged muscle fibers. It helps to reduce muscle soreness and accelerates the recovery process.
• Replenishing Glycogen: Carbohydrates are crucial for refilling your glycogen stores, which provide energy for future workouts.
• Hydration: Sweating during exercise can lead to dehydration. Rehydrating with fluids is essential to maintain optimal bodily functions
• Reducing Inflammation: Certain nutrients, like antioxidants, can help reduce exercise-induced inflammation and oxidative stress.
What to Eat After a Workout
• Protein: Aim to consume a source of high-quality protein within 30 minutes to 2 hours post-exercise. Options include lean meats, poultry, fish, eggs, dairy products, or plant-based sources like tofu, beans, and legumes.
Carbohydrates: Replenish your glycogen stores by consuming complex carbohydrates such as whole grains, brown rice, quinoa, sweet potatoes, or fruits.
• Healthy Fats: Include sources of healthy fats like avocados, nuts, and seeds in your post-workout meal to support overall health and provide sustained energy.
• Antioxidants: Fruits and vegetables rich in vitamins and minerals, such as berries, spinach, and kale, help reduce inflammation and aid in recovery.
• Hydration: Water is crucial for maintaining proper bodily functions, especially if you’ve had an intense, sweat-inducing workout.
Timing Makes a Difference
The timing of your post-workout meal is also crucial. Consuming nutrients within the “anabolic window” (approximately 30 minutes to 2 hours after exercise) can optimize muscle recovery and glycogen replenishment. A combination of protein and carbohydrates during this window is ideal for maximizing these benefits.
Supplements
In some cases, supplements can be a convenient way to ensure you’re meeting your post-workout nutrition needs. Protein smoothies, for example, can provide a quick and easily digestible source of protein. Branched-chain amino acids (BCAAs) can also be beneficial for muscle recovery and reducing muscle soreness. At NutriFit, we offer a variety of high protein smoothies designed specifically for post-workout recovery, including nut-free and dairy-free options.
Post-workout recovery nutrition is not something to overlook if you’re serious about your fitness goals. What you eat after exercise can determine how quickly you recover, how well you perform in your next workout, and how effectively you build muscle and endurance. Prioritize a balanced intake of protein, carbohydrates, healthy fats, and hydration to make the most of your fitness journey. Remember that individual needs may vary, but for all of us, the right nutrition strategy will put you on the path to maximizing your gains and achieving your fitness aspirations.
I recently completed the American College of Lifestyle Medicine’s introductory course for my recertification as a National Board Certified Health Coach. Happy to share some of the key takeaways form this extensive learning experience! In today’s fast-paced world, where convenience often takes precedence over health, a growing movement is emerging—one that emphasizes the profound impact of lifestyle choices on our overall well-being. Lifestyle medicine is a discipline that seeks to prevent and treat chronic diseases by addressing the root causes, primarily through changes in diet, physical activity, stress management, and other health-promoting behaviors. This holistic approach to health is gaining recognition as a powerful tool for improving the quality and longevity of our lives.
Understanding Lifestyle Medicine
Lifestyle medicine is a branch of medicine that recognizes that many chronic diseases, such as heart disease, diabetes, obesity, and certain types of cancer, are largely preventable and even reversible through changes in lifestyle choices. It acknowledges that genetics play a role in health, but lifestyle factors like diet, exercise, sleep, stress management, and social connections also exert significant influence. It combines traditional, Western medicine with a much broader interpretation of heatlh than previously taught in our medical schools.
Key Principles of Lifestyle Medicine
• Diet and Nutrition: One of the fundamental pillars of lifestyle medicine is the promotion of a whole-food, plant-based diet. This approach emphasizes the consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds while reducing the intake of processed foods, saturated fats, and added sugars. Research consistently demonstrates that this dietary pattern can reduce the risk of chronic diseases and improve overall health. The emphasis is on plant foods, not necessarily to the total exclusion of animal products.
• Physical Activity: Regular exercise is essential for maintaining a healthy body and mind. Lifestyle medicine encourages individuals to incorporate physical activity into their daily routines. This can range from walking and biking to more structured forms of exercise like strength training and yoga. Exercise not only helps with weight management but also improves cardiovascular health, bone density, and mental well-being.
• Stress Management: Chronic stress can have a detrimental impact on health. Lifestyle medicine places a strong emphasis on stress reduction techniques such as mindfulness meditation, yoga, and deep breathing exercises. These practices can help individuals better cope with stress and improve their mental and emotional resilience.
• Sleep: Adequate and restorative sleep is crucial for overall health. Lifestyle medicine encourages healthy sleep habits and the importance of getting 7-9 hours of quality sleep per night. Poor sleep can lead to a host of health problems, including obesity, diabetes, and cardiovascular disease.
• Tobacco and Alcohol Use: Lifestyle medicine advocates for the avoidance of tobacco products and the moderation of alcohol consumption. Both tobacco and excessive alcohol intake are well-established risk factors for numerous chronic diseases.
Benefits of Lifestyle Medicine
• Prevention and Reversal of Chronic Diseases: Lifestyle medicine has been shown to prevent and even reverse chronic conditions like type 2 diabetes, hypertension, and heart disease. By addressing the root causes through lifestyle changes, individuals can reduce their reliance on medications and improve their quality of life.
• Improved Mental Health: Lifestyle medicine not only benefits physical health but also supports mental and emotional well-being. Stress reduction techniques and regular exercise can alleviate symptoms of anxiety and depression, promoting a positive mindset.
• Enhanced Longevity: Adopting a lifestyle medicine approach can lead to a longer and healthier life. By reducing the risk of chronic diseases and their complications, individuals can enjoy a higher quality of life well into their senior years.
• Sustainability: Unlike short-term diets or fads, lifestyle medicine offers sustainable and lifelong changes that can be integrated into one’s daily routine. This makes it more likely for individuals to maintain healthier habits over the long term.
Lifestyle medicine offers a promising path to improved health and well-being by focusing on the power of everyday choices. This includes incorporating Health Coaching into the formula for a team-based approach that recognizes the interconnectedness of physical, mental, and emotional health. By embracing lifestyle medicine principles and making conscious decisions to prioritize health-promoting behaviors, individuals can take control of their well-being, prevent chronic diseases, and enjoy a higher quality of life for years to come. It’s never too late to start making positive changes that can lead to a healthier and more fulfilling life.
Introducing our spooktacular Pumpkin Protein Boost Smoothie, the perfect treat to celebrate Halloween in a healthy and delicious way! This bewitching blend is not only gluten-free and vegan, but it also packs a powerful punch of nutrients. With the rich, earthy flavors of pumpkin, a hint of warming spices, and a generous dose of plant-based protein, it’s a potion that will leave your taste buds howling for more. So, get ready to sip on the essence of autumn while staying true to your dietary preferences – this Pumpkin Protein Boost Smoothie is a real treat for all the goblins and ghouls in your life! Best of all, this recipe is gluten free and vegan!
Servings: 2
Serving Size: 16 oz
Ingredients:
2 tbsp – agave nectar
3 oz. – organic or non-GMO extra firm lite tofu
1/4 tsp – NutriFit Certainly Cinnamon Spice Blend
1.5 cups – vanilla pea protein milk
4 tbsp – pumpkin, cooked & mashed
Directions:
Put all ingredients in blender. Process until completely smooth.
Nutrition Facts:
135 cal
5.2 g protein
4 g fat
0.3 g saturated fat
0 g trans fat
0 mg sodium
0 mg cholesterol
19.4 g sugar
0.2 g fiber
In a world increasingly obsessed with health and fitness, calorie counting has become a ubiquitous practice. From smartphone apps to dedicated diet plans, tracking the calories we consume has never been easier. While calorie counting can be an effective tool for weight management and achieving fitness goals, it’s not without its drawbacks. In this blog post, we’ll explore the pros and cons of calorie counting to help you decide whether it’s the right approach for you.
The Pros of Calorie Counting
1. Awareness and Education: Calorie counting forces you to become more aware of what you’re eating. It’s an educational tool that helps you understand the nutritional content of different foods. This knowledge empowers you to make informed choices about what to eat.
2. Portion Control: Counting calories encourages portion control. You become mindful of portion sizes, which can be especially helpful if you tend to overeat or struggle with portion sizes.
3. Customization: Calorie counting allows for a highly customizable approach to your diet. You can tailor your calorie intake to match your specific goals, whether it’s weight loss, maintenance, or muscle gain.
4. Accountability: Tracking your daily calorie intake provides a level of accountability. It can be motivating to see your progress and stay on track with your goals.
5. Effective for Weight Management: For many, calorie counting is an effective method for weight management. By creating a calorie deficit (consuming fewer calories than you burn), you can achieve weight loss.
The Cons of Calorie Counting
Obsession and Stress: Calorie counting can lead to an unhealthy obsession with numbers. Some individuals become overly fixated on tracking every calorie, which can lead to stress and anxiety around eating.
1. Inaccuracy: Counting calories isn’t always precise. Labels on packaged foods may not be entirely accurate, and home-cooked meals can be challenging to measure accurately. This margin of error can lead to frustration and inaccuracies in tracking.
2. Micronutrient Neglect: Focusing solely on calories can lead to neglecting the quality of your diet. You may end up consuming empty calories from highly processed foods, neglecting essential micronutrients, vitamins, and minerals.
3. Social and Emotional Impact: Calorie counting can sometimes interfere with social events and emotional well-being. It may lead to anxiety when dining out or cause you to avoid social gatherings that involve food.
4. Not Sustainable for Everyone: Calorie counting can be time-consuming and may not be sustainable for everyone. Some people find it too restrictive, leading to a cycle of strict tracking followed by overindulgence.
Calorie counting can be a valuable tool in your health and fitness arsenal, but it’s not suitable for everyone. NutriFit alleviates the burden of calorie counting for their clients by providing customized meal plans meticulously overseen and planned by experienced nutritionists, allowing them time to focus on other aspects of their health such as sleep, stress, exercise and hydration.
Ultimately, the decision to count calories should align with your personal goals, lifestyle, and preferences. If you choose to embark on a calorie-counting journey, it’s essential to strike a balance between mindful tracking and maintaining a healthy relationship with food. Remember that there are alternative approaches to achieve your health and fitness goals, so explore different options to find what works best for you.
When it comes to skincare and overall health, few ingredients have garnered as much attention and praise as retinol. This powerful compound, a derivative of vitamin A, has gained fame for its ability to transform the skin, but its benefits extend beyond the cosmetic realm. In this blog post, we’ll delve into the world of retinol, exploring its effects on health and why it’s more than just a beauty secret.
Understanding Retinol
Before we dive into its health benefits, let’s briefly understand what retinol is. Retinol is a fat-soluble vitamin A compound found in various animal products, such as liver, fish, and dairy, as well as in some plant-based sources, like sweet potatoes and carrots. In skincare, it’s often used as a topical treatment to address issues like fine lines, wrinkles, acne, and uneven skin tone.
Health Benefits of Retinol
1. Vision Health: Vitamin A, of which retinol is a form, is essential for maintaining healthy vision. It plays a crucial role in the function of the retina, the part of the eye responsible for light detection. A deficiency in vitamin A can lead to night blindness and other eye problems.
2. Immune System Support: Vitamin A is vital for a well-functioning immune system. It helps maintain the integrity of the skin and mucous membranes, acting as a barrier against pathogens. Adequate vitamin A intake can bolster your body’s defense against infections.
3. Skin Health: Beyond its cosmetic benefits, retinol can improve overall skin health. It promotes collagen production, which keeps the skin firm and elastic. Additionally, retinol can help treat certain skin conditions, such as psoriasis.
4. Cell Growth and Differentiation: Retinol is involved in cell growth and differentiation, which is crucial for various bodily processes. It supports the growth and development of tissues like bones and the epithelial lining of organs.
5. Antioxidant Properties: Vitamin A, including retinol, acts as an antioxidant. Antioxidants help protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases and premature aging.
Considerations and Caution
While retinol offers numerous health benefits, it’s essential to use it wisely and in moderation:
1. Topical Application: When using retinol for skincare, start with lower concentrations and gradually increase to minimize potential skin irritation.
2. Dietary Sources: Include vitamin A-rich foods in your diet, such as sweet potatoes, carrots, spinach, and liver. However, excessive vitamin A intake from supplements can be harmful, so consult a healthcare professional before taking them.
3. Pregnancy: Pregnant individuals should exercise caution with retinol supplements, as excessive vitamin A intake can harm the developing fetus. Consult a healthcare provider for guidance.
4. Sun Protection: Retinol can increase skin sensitivity to UV radiation, so always use sunscreen when using retinol products.
Retinol is a versatile compound with a range of health benefits that extend beyond its well-known role in skincare. It supports vision, the immune system, skin health, cell growth, and acts as an antioxidant. However, it’s important to use retinol wisely, whether topically or through dietary sources, and consult with a healthcare professional when considering supplements. By harnessing the power of retinol, you can enhance both your beauty and overall health.
The quest for effective and safe weight loss solutions has led to the development of new medications that promise to assist individuals in achieving their weight management goals. With medical advancements constantly evolving, it’s essential to stay informed about the newest weight loss drugs hitting the market. In this blog post, we’ll delve into three crucial things you should know about these cutting-edge treatments.
1. Understanding Mechanisms of Action:
New weight loss drugs often work through innovative mechanisms to help individuals shed excess pounds. It’s essential to comprehend how these drugs function to make informed decisions.
a. Appetite Control and Hormonal Regulation: Some new medications target hormones that regulate hunger and satiety. By modifying these signals, these drugs can help individuals feel fuller and more satisfied with smaller portions of food, ultimately reducing calorie intake.
b. Fat Absorption Inhibition: Certain medications interfere with the body’s ability to absorb dietary fats. This means that a portion of the fats consumed in meals pass through the digestive system without being absorbed, leading to a reduction in caloric intake.
c. Metabolism Boosting: A few weight loss drugs work by increasing the body’s metabolism, helping it burn more calories even at rest. This approach can aid in achieving sustainable weight loss over time.
2. Efficacy and Safety Considerations:
Before considering any weight loss drug, it’s crucial to assess both its effectiveness and safety profile.
a. Efficacy Varies: Results can vary from person to person. Some individuals might experience significant weight loss, while others might have more modest results. Factors like genetics, lifestyle, and adherence to the medication regimen play a role in the outcomes.
b. Potential Side Effects: Every medication comes with potential side effects. It’s vital to understand the possible adverse reactions associated with new weight loss drugs, as well as any contraindications with other medications or pre-existing conditions.
c. Consult a Healthcare Professional: Before starting any new weight loss medication, consult a healthcare provider. They can evaluate your overall health, consider any existing medical conditions or medications, and provide personalized guidance on whether a specific drug is suitable for you.
3. Comprehensive Approach:
While new weight loss drugs can be a valuable tool, they are most effective when integrated into a holistic approach to weight management.
a. Lifestyle Changes Are Key: Healthy eating habits, regular physical activity, and managing stress all contribute to successful and sustainable weight loss. Weight loss drugs should be seen as an adjunct to these lifestyle changes, not a replacement. NutriFit meal plans can help you with sustainable weight management by providing healthy, balanced, delicious meals customized and designed for your biometrics, exercise level and health needs.
b. Long-Term Commitment: Weight management is a journey that requires ongoing effort. Weight loss drugs might assist in the short term, but long-term success relies on consistent healthy habits.
c. Personalization Is Paramount: Just as no two individuals are alike, no single weight loss strategy fits all. Work closely with healthcare professionals to develop a plan that suits your unique needs, preferences, and goals.
The emergence of new weight loss drugs offers promising possibilities for individuals seeking effective solutions for weight management. However, it’s essential to approach these medications with caution, understanding their mechanisms of action, potential side effects, and limitations. Remember that these drugs are most effective when combined with lifestyle changes and a personalized approach to your health and well-being. Consult your healthcare provider to make an informed decision that aligns with your overall health goals.
Managing one chronic condition can be challenging enough, but when you’re dealing with both diabetes and kidney disease, the dietary considerations can become quite complex. However, with careful planning and guidance, it’s possible to create a balanced and nourishing meal plan that supports both conditions. In this blog post, we’ll explore how to manage a renal and diabetes diet simultaneously while prioritizing your health and well-being.
Understanding the Dual Challenge: Diabetes and Kidney Disease
Diabetes and kidney disease often go hand in hand. High blood sugar levels can damage the blood vessels in the kidneys, leading to reduced kidney function over time. Managing both conditions requires a delicate balance of controlling blood sugar levels while also considering the dietary restrictions necessary to support kidney health.
1. Work with Healthcare Professionals:
Before making any significant changes to your diet, consult with your healthcare team. Your doctor, registered dietitian, and diabetes educator can provide personalized guidance based on your specific health needs, current medications, and blood test results.
2. Monitor Carbohydrate Intake:
Carbohydrate management is crucial for diabetes control. Focus on consuming complex carbohydrates with a low glycemic index to prevent sharp spikes in blood sugar levels. Incorporate whole grains like quinoa, brown rice, and whole wheat bread, and aim for controlled portion sizes.
3. Control Protein Intake:
In kidney disease, excess protein can strain the kidneys. However, protein is also important for managing blood sugar levels. Work with your healthcare team to determine an appropriate protein intake that supports both conditions. Opt for high-quality protein sources like lean meats, fish, poultry, eggs, and plant-based options like legumes and tofu.
4. Watch Your Sodium Intake:
Kidney disease often requires limiting sodium to prevent fluid retention and manage blood pressure. Read food labels carefully, and avoid processed and packaged foods, which can be high in sodium. Use herbs, spices, and other flavorings to enhance the taste of your meals without relying on salt.
5. Choose Heart-Healthy Fats:
Focus on unsaturated fats, such as those found in olive oil, avocados, nuts, and seeds. These fats support heart health without adding stress to the kidneys or affecting blood sugar levels.
6. Portion Control and Meal Timing:
Eating smaller, more frequent meals can help stabilize blood sugar levels and reduce strain on the kidneys. Monitoring portion sizes is crucial to prevent overeating, as excess weight can exacerbate both diabetes and kidney disease.
7. Hydration Matters:
While kidney disease may require limited fluid intake, it’s still essential to stay adequately hydrated. Opt for water as your primary beverage and monitor your fluid intake according to your healthcare provider’s recommendations.
8. Individualize Your Plan:
Both diabetes and kidney disease can vary greatly from person to person. Customize your meal plan with NutriFit to accommodate your unique health needs, preferences, and lifestyle.
9. Regular Monitoring:
Regularly monitor your blood sugar levels and kidney function through the recommended tests. Adjust your diet as needed based on the results and guidance from your healthcare team.
10. Seek Support:
Managing a dual diet can be overwhelming, but you’re not alone. Seek support from support groups, online communities, or counseling to share experiences, tips, and advice. NutriFit’s team of experts can help guide you through the process and make your meal prep seamless.
Managing a renal and diabetes diet simultaneously requires a careful balance of nutrients, portion sizes, and lifestyle choices. While it might seem daunting, with the right guidance and dedication, you can create a meal plan that supports both your kidney health and diabetes management goals. Remember, your healthcare team is your best resource, so don’t hesitate to ask questions and seek help as you navigate this challenging but manageable journey towards better health.
As the leaves start to change color and a crisp breeze fills the air, it’s time to welcome the cozy and comforting flavors of fall. From pumpkin-spiced everything to hearty root vegetables, the autumn season offers a bounty of delicious ingredients that warm both the body and soul. Here are five of our favorite foods that truly capture the essence of fall.
1. Pumpkin – The Reigning Star of Fall Fare
When fall arrives, pumpkins take center stage. These versatile gourds are not only perfect for carving into jack-o’-lanterns but also for creating a variety of scrumptious dishes. From creamy pumpkin soups and velvety pumpkin pies to pumpkin-spiced lattes that have become synonymous with the season, this iconic ingredient adds a rich, earthy sweetness to every bite.
2. Apples – A Crisp and Juicy Delight
Fall wouldn’t be complete without the allure of freshly picked apples. Whether enjoyed as a crunchy snack, baked into comforting apple crisps, or transformed into spiced applesauce, apples offer a burst of natural sweetness and a satisfying crunch. Explore the diverse range of apple varieties, each bringing its unique flavor profile to your fall culinary adventures.
3. Butternut Squash – Velvety Elegance in Every Spoonful
Butternut squash, with its smooth texture and subtly sweet taste, is a fall favorite that’s hard to resist. Roast it to create creamy soups that warm your soul, or cube and bake it with a drizzle of olive oil for a delightful side dish. The rich orange hue of butternut squash reflects the vibrant colors of the season, making it a must-have ingredient for fall feasts.
4. Pecans – Nutty Goodness and Autumnal Charm
Pecans, with their distinct nutty flavor, lend a cozy touch to fall recipes. Whether used in salads for added crunch, baked into decadent pecan pies, or lightly toasted and sprinkled over oatmeal, pecans bring a satisfying richness and a hint of earthiness that pairs perfectly with the season’s ambiance.
5. Brussels Sprouts – Petite Gems of Fall Flavors
Brussels sprouts are small in size but big on flavor, making them a delightful addition to fall menus. Roast them until they’re crispy and caramelized, or sauté them with a touch of bacon for a hearty side dish. These miniature cabbages offer a blend of mild bitterness and nuttiness that complements the cozy tastes of autumn.
Incorporating Fall Foods into Your Culinary Adventures
As the autumn season unfolds, these five favorite fall foods present endless opportunities to get creative in the kitchen. From soups to sides, desserts to beverages, the flavors of fall offer something for every palate. Embrace the spirit of the season by visiting local farmers’ markets for the freshest produce or by trying out new recipes that showcase the rich and comforting essence of fall.
Fall is a time of transition, and the foods that grace our tables during this season reflect that transition beautifully. Whether you’re sipping on a spiced latte, enjoying the warmth of a pumpkin-based dish, or savoring the simplicity of freshly picked apples, these five fall favorites capture the essence of the season and invite us to indulge in the simple pleasures that autumn brings. So, put on your coziest sweater, head to the kitchen, and let the flavors of fall inspire your culinary journey.
While macro guidelines offer a useful framework, every person’s needs are unique. Listen to your body’s signals and adjust your macros accordingly. If you become tired, irritable or experience digestive disorders, you might need to experiment with different ratios to find what makes you feel your best, both physically and mentally. Remember that flexibility is key; giving yourself permission to deviate from your plan can help maintain a sustainable and balanced approach to eating.
Tracking Tools: Utilize Wisely
Numerous apps and tools are available to help track your macros, making it easier to stay on top of your nutrition goals. While tracking can be beneficial for understanding your eating patterns, it’s important not to become overly obsessed or rigid. Strive for mindfulness in your eating habits, and use tracking as a tool rather than an obsession.
The Role of Timing: Pre and Post-Workout Nutrition
Timing your macros around your workouts can enhance performance and recovery. Consuming a balanced meal with a combination of carbs and proteins about 1-2 hours before exercise can provide the necessary energy. After your workout, a protein-rich meal can aid in muscle repair and growth.
Managing your macros is an integral aspect of maintaining a healthy and balanced lifestyle. Remember, it’s not just about hitting specific numbers but about nourishing your body with the right types of foods in the right proportions. Embrace individualization, make nutrient-dense choices, and stay attuned to your body’s cues. By mastering your macros, you’re setting yourself up for sustained vitality and well-being.
In the realm of nutrition and fitness, the term “macros” has become increasingly prevalent. Short for macronutrients, these are the essential components of our diet that provide the energy our bodies need to function optimally. Macros consist of carbohydrates, proteins, and fats, each playing a distinct role in our overall health and well-being. But what’s truly important when it comes to managing your macros? Let’s dive in and uncover the key factors that matter.
Understanding Macros: The Basics
First, let’s briefly review what each macronutrient entails:
Carbohydrates: These are the body’s primary source of energy. Carbs are found in foods like grains, fruits, vegetables, and legumes.
Proteins: Essential for muscle repair and growth, proteins are crucial for maintaining a strong and healthy body. Sources include meats, poultry, fish, dairy, legumes, and certain grains.
Fats: Fats are essential for various bodily functions, including hormone regulation and nutrient absorption. Healthy fat sources include avocados, nuts, seeds, and fatty fish.
The Balance Factor: Finding Your Ideal Macro Split
The optimal distribution of macros can vary based on individual goals, preferences, and activity levels. A balanced macro split usually involves:
● Carbohydrates: 45-65% of total daily calories
● Proteins: 10-35% of total daily calories
● Fats: 20-35% of total daily calories
For those aiming to lose weight, a slightly higher protein intake might be beneficial, as proteins aid in satiety and muscle preservation during calorie restriction. Athletes and individuals engaged in rigorous physical activity might require a higher carb intake to fuel their energy demands.
Quality Matters: Emphasizing Nutrient-Dense Choices
It’s not just about hitting your macro targets; the quality of your food choices matters immensely. Opt for nutrient-dense foods that provide a range of vitamins, minerals, and other essential nutrients.
● Carbohydrates: Prioritize whole grains, fruits, and vegetables over refined sugars and highly processed foods.
● Proteins: Choose lean sources like chicken, turkey, fish, legumes, and plant-based proteins.
● Fats: Opt for sources rich in unsaturated fats like avocados, nuts, seeds, and olive oil while limiting saturated and trans fats.
This hot weather has got me thinking a lot about hydration. And, of course, there’s that water shortage to consider. So what are the facts about getting adequate fluids?
Water is essential and plays a critical role in many bodily functions, including the transport of nutrients, digestion, waste removal, maintaining blood pressure and regulating body temperature. Dehydration can contribute to constipation, fatigue, reduced mental activity (I get headaches) and places a stress on the cardiovascular system. Even inflammation in the body is exacerbated by dehydration, which might increase the risk of damage.
How much do you need? Well, it depends on your physical activity level, size, humidity, and even ambient temperatures. So on these hot days, following the National Academy of Science recommendations is an optimal goal. Adequate intake for men is 13 cups per day and for women, 9-10 cups per day (more if lactating or pregnant). But individual differences trump averages, so if you’re thirsty or exercising, drink more and it’s advantageous to set a baseline for yourself.
What to drink? Water is the best choice for hydration, along with unsweetened tea or coffee. Milk is also a great thirst quenching beverage. Remember, our sense of thirst is not that sensitive, so develop the habit and set reminders for yourself to drink up!
We all have our traditions. Whether they are ones we start ourselves or those we inherit, these practiced and well-worn habits add comfortable touchstones to our lives. They serve to anchor us in familiar harbors as we navigate life’s challenges, and root us in ritual and warm remembrance. No time of year serves up heavy portions of tradition like the swath of holidays at the end of it, with the desire for reflection rounding the corner as our planet completes another circle around the sun. Whether they be religious, cultural, familial, or simply an excuse to gather, our end of year traditions may vary in content and location but in context remain strikingly similar. Friends and family gather around meals and warm hearths, share stories and hopes for the coming year.
Over the course of this undeniably wild year, we’ve visited cuisines from around the world in our Txoko virtual tastings. Each dish we’ve explored, born out of the unique combinations of environment, history, and culture, has been an expression of that place through the senses. Holiday meals, far from the exception, are that embodiment sent into overdrive, as they combine the rituals and importance of tradition with the culinary expression of culture. Take for example the Sufganiyot, the traditional round jelly doughnut made during the Jewish festival of Channukah. Based on the tradition of eating fried foods during this holiday of oil and light (a tradition considered ancient by scholars even 800 years ago), these sweet pastries made their debut in Europe in the 15th century, and has since became an Israeli and eventually U.S. staple on bakery shelves during the winter months. Or La Bûche de Noël (or Yule Log we may know it), a French medieval tradition based on burning a large wooden log from Christmas Eve to New Years for good luck within the familial hearth, the center place of gathering in the home. As hearths disappeared, the log ritual moved to the dinner table, with the actual wooden log eventually replaced with an edible cake one. In Denmark, the risalamande, a rice pudding topped with a Danish cherry sauce, is found in nearly every household on Christmas Eve. Often these traditional dishes are served up alongside other rituals, whether it be decorating a tree, lighting candles, or perhaps simply gathering together with friends new and old. These time-honored remembrances are almost automatic, an indication that even as we pass into the new year, we remain rooted in our past.
There is a time and place for every tradition, and with this special holiday tasting, we hope to share with you some of our favorites. Whether our own or those of others we honor in our menu, we promise you an evening of culinary exploration of the dishes which make the holidays happen around the world. Alongside this, we have exciting news to share about what the coming year will bring, and can’t wait to celebrate with you all.
Learn more at TxokoUSA.com
Let’s be honest – British food does not get a good rep. Many words may come into your head when you think of the cuisine of the United Kingdom, but not too many of them are equivalently laudatory as one might give to say, its rival across south across the channel whose name rhymes with “Prance”. But like any good stereotype or assumption, it deserves a thorough smashing upon the rocks of widening gastronomical perspective. So, let’s get to smashing, shall we?
The thought of food of the British Isles (English, Scottish, and Irish food) as at best bland and worst boring, is one that may come from a revolutionary pride within the American psyche. As the American food writer Bill Marsano quipped, “The British empire was created as a by-product of generations of desperate Englishmen roaming the world in search of a decent meal.” But end of empire may allow us a new perspective on mushy peas, fish and chips, and meat pies. This food above all provides, beyond a hefty serving of fried calories, comfort. Comfort from the grey skies and drizzling rain perhaps which the islands are so famously known for. But what is wrong with comfort? Who said food has to be pain or for that matter, complicated? Occam’s Razor is not a myth which requires disproving. The simplest solution is often the best, and the simple balance of starchy, salty, and savory flavors, with a tinge of earthiness that harkens to some indefinable authenticity, is not something to snub your nose at.
From the wind-swept plains of the Scottish moors to the white Cliffs of Dover to the south, or the emerald rolling fields spanning from Dublin to Galway, there is something real and uniquely historical about the landscapes of these countries which is translated to its food. Take Shephard’s Pie – the story goes it came about as Irish and northern English housewives struggled to turn leftovers into another meal for their husbands and children at the end of a long day of work. Irish Soda Bread was similarly innovative, as baking soda was supplemented into recipes as a leavening agent due to the lack of well rising yeast locally available. Further down the historical tree, Beef Wellington, another pastry ensconced meat dish, was named in honor of the Duke of Wellington after his defeat of Napoleon at the Battle of Waterloo in 1815, a dish made to honor the triumph of the British empire. An empire which, after colonizing over 26% of the world (the largest in history), had at its disposal a dazzling array of spices and ingredients, which it could incorporate into its daily life, as it did with curries from India, a dish now so important the UK celebrates a National Curry Week each October. But it doesn’t stop there; sloshing in a tall glass beside these meals may be a Guinness, the dry stout first produced 262 years ago in a Dublin brewery (which he leased for 9,000 years at an annual rent of £45) as a healthier alternative to whiskey and gin, widely consumed as alcoholic drinks were preferable at the time to water due to lack of municipal sanitation. By 1866 it was the worlds largest brewery, and today still remains one of the most successful alcohol brands worldwide.
Of course, the British Isles are known for their dreary skies, harsh landscapes, and ever persistent rain. But rather than seeing the food of these great nations as mirror to those landscapes, we must look at them as a reaction, a natural antidote to the harshness of life which birthed some of the most successful cultures the world has ever known. All told these are hearty meals, made to enjoy inside and away from the harshness of a cold evening, warmed by a crackling fire and the coziness of hearth and home. That is not something to put down – it is something we must hold on to recognize in our deepest hearts is a comfort we cannot and should not deny ourselves. So, as they say, keep calm, carry on, and raise a pint in salute to the glory of the warm and hearty cuisine of Ireland and the UK.
Trying everything you can to set yourself up for a lifetime without dementia? I am. As a fan of Walter Willett, professor of epidemiology and nutrition and Harvard, Jackie always reads studies associated with his work, and this one was another of those!
A July 28 study co-authored by Willett found “mounting evidence that flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older”. So it’s important to think about ways to incorporate more foods with flavonoids, like apples, blackberries, blueberries, celery, cherries, grapefruit, oranges, pears, peppers and strawberries (along with other orange and yellow fruits and vegetables) into your diet.
That’s where NutriFit comes in – we grow them on our farm and put them to delicious use in the meals that we prepare for our clients!
Check it out here – your brain will thank you!
I’m going to write a word, and I want you to say out loud the first thing that comes to your mind: Italy.
What was it? Was it “art” or “culture”? Was it “pasta”, “pizza”, “wine”? Or was it more broadly, just “food”? Maybe it was “delicious”. All of these are appropriate, because Italian culture, history, art, religion, and cuisine, has been one of the most successfully celebrated and exported that the world has ever known. And for good reason, as anyone has ever enjoyed a bite of a Napoli pizza can attest to!
Endless volumes can be written on the Italian affinity for the combination of beautiful ingredients grown under the Mediterranean sun. But what may be most fascinating is that what we find so uniquely Italian, that distinctive flavor we know so well, comes from a combination of ingredients that were never truly Italian to begin with. Tomatoes, for example, are native to the Americas, and did not arrive in Italy until after Columbus’s journey in 1492. And even after, the first printed recipe to even mention tomatoes in Italian cuisine didn’t occur until 1692, some 200 years later. This was largely due to the widespread belief at the time that they were poisonous, there red color earning them the nickname “the devil’s fruit”. Furthermore, there was even a general distaste for them by those brave enough to try, with authors at the time maligning them to as a mushier, worse version of an eggplant. Basil, another staple of Italian fare, is originally from India, and was thought to be an evil plant in Europe until the 17th century, causing scorpions, yes literal scorpions, to appear in one’s brain if smelled too often. Oddly enough for the longest time, Italians (Tuscans especially) were known not for their hearty consumption of bread or tomatoes, but beans, something we rarely associate with modern Italian cooking. The fagioli, as they were known, were particularly fond of fava beans, which had been cultivated since 6000 BC in the region and were celebrated religiously in medieval Sicily, being tied to mystical Christianity. This is strange however, as exposure to the beans can trigger a fatal reaction (known as favism) in about 20% of people who carry a genetic mutation most prevalent in the Mediterranean, known as G6PD deficiency. How could the beans remain so celebrated then, when a somewhat high percentage of people in the area could die from eating them – wouldn’t it be bred out, or the beans be cursed (like basil or tomatoes)? In a fascinating case of food influencing human evolution, fava bean consumption has been to shown create an internal environment in the body hazardous to the parasites which the deadliest disease humankind has ever known: malaria. Malaria was widespread in the central and southern regions of Italy up until the beginning of the 20th century, infecting nearly 2 million people per year. In fact, immunity to the disease was found to be even greatest in those who carried the G6PD deficiency, but who did not suffer the fatal reaction of favism, about 80% of that population. So, fava beans remained; their usefulness for malarial resistance outweighed their potentially deadly consequences for some.
As any chef worth their salt will tell you, it is the ingredients that make the dish (though with some humility they may attest they had something to do with as well). This seems evident when we look back on the history of Italian cuisine – from devilish fruit to gene-altering beans – there is nothing so important as the individual plants, animals, and fungi which are the true DNA of our favorite cuisines. Rich soils, rolling hills, pleasant climates, and abundant sunshine create a happy and productive farm, whether on the central coast of California or the vibrant hills of Tuscany. There is no substitute for a truly magnificent tomato, artichoke, peach, or pomegranate. So, while we may raise a glass to the chef, let us not forget to raise one as well for the farmer, who has brought from seed to plate, and another (why not?) to the ingredients themselves, whose very essence we celebrate tonight and give thanks to with our cheer.
Join us at our upcoming virtual guided tasting celebrating Italian cuisine here
Buon appetito!’
Bring on the lignans! More and more research is being conducted around the connections between diets rich in lignans and coronary artery disease. Lignans are molecules found in whole grains, fruits, vegetables, nuts, seeds, red wine and coffee! Yayyy – my kind of diet – and now, even more justification for including these ingredients in as many meals and snacks as possible!
According to a new study by Harvard TH Chan School of Public Health, diets rich in lignans (and high in fiber) significantly reduced the risk of coronary heart disease compared to those who ate low amounts of lignans. For more details check the study published online in the August 2021 issue of the Journal of the American College of Cardiology here.
Reaching your weight loss goal can seem almost impossible sometimes – whether you’re just beginning your weight loss journey or need help losing those last 5 stubborn pounds, here are some tips to help you lose weight and, most importantly, maintain that weight loss.
1 – Get real about your weight
Ask yourself the following questions:
Do you have a point of reference for when you were at your ideal weight?
How do you measure your weight now? Is it the same as before?
How do you determine what your weight should be?
How recent is your weight gain?
These will help you form a realistic point of reference and help you determine a successful path forward. The best weight loss plans are the ones that are sustainable over a long period of time and help you achieve your goals in a healthy way.
Avoid fad diets that are difficult to maintain. Diets that quickly take off water weight may help to jump start the process, but it is important to have a long term plan that you can easily adopt to maintain the weight loss you’ve worked so hard to achieve.
Consider researching the Mediterranean and DASH diets – both of which have been extensively researched and heralded as the best overall diets you can follow.
2 – Look at your eating plan
Ask yourself if you have one. Do you schedule your meals and snacks?
Are you willing to follow a regimen on paper? Are you hungry before your meals?
Consider keeping a food diary or creating a schedule to follow. It will help you
Extra tip – eating fiber with your meals is important for weight management as it helps you feel fuller after your meals
3 – Look at your drinking plan
Do you have one? Are you drinking the recommended 8 glasses of water per day?
4 – Look at other factors that affect your weight
Stress, alcohol intake and sleep are all important factors
5 – Make a Schedule
Our brains loves habits – research has shown that it takes 66 days to form a new habit so take the time to create a schedule to help you form new habits that create a healthy relationship with diet and exercise.
Break up your day into mini habits and form a plan to build a foundation for healthy habits
Focus on the behavior, not the outcome. Guarantee success by making your first goal easy and build from there.
Measure your progress visually – using any marker that is meaningful to you
Ask yourself this:
When I _________________
then I will ___________________
Feel like you could use a little extra help? Consider jump starting your weight loss with a customized meal plan. Unlike other companies, we do not take a ‘one size fits all’ approach to weight loss; our plans are personalized to your goals, schedule and needs. Our founder, Jackie Keller, is not only an expert nutritionist but also board certified health and wellness coach, with years of experience coaching clients and helping them achieve success.
The term “melting pot” seems inadequate to describe the true nature of the conglomeration that is America. Perhaps (and stick with us here), a salad bowl is a more appropriate metaphor. All parts mixed together, a theme woven between them but the separate pieces retaining their shape, their flavors, their individuality. As unconventionally American (if we’re being completely honest) as a salad bowl may seem, it is a good metaphor for the rugged individuality which defines the American spirit. The richness of flavors in a salad comes not from the ingredients melting together, but in the revelation of their uniqueness tasted in unison, complimenting and contrasting each other to become something greater than any individual part can achieve on its own. The beauty of America is that its landscapes, its people, its cuisines and cultures are inherently different, each holding something beautiful and unique.
Whether they were the traditional owners of this land (in the neighborhood where our Txoko event is being held, the Tongva people), or immigrants from all over the world, our ancestors carried with them an individuality that is at its heart the most American thing there is. One can imagine that as they surveyed the possibilities of the landscapes around them, they brought recipes passed down from generations far flung, their thoughts ripe with the possibilities found in a place to begin anew. Cuisine was the gift they brought most often, taking old recipes from their ancestors’ kitchens and combining them with the ingredients and ideas offered in the New World. Eyes ever on the horizon, the spirit of Americans, from coast to coast and throughout time, has always been an ever present “I can”, that belief that we are the masters of our destiny. This belief, ever present, wound its way into the cuisines we know and enjoy today.
That unwavering “I can” is what has defined this country, and it is what has defined us, too. At NutriFit, we ask our clients to look within and say, “I can do it”, no matter what the goal. We started NutriFit 34 years ago with that spirit, with the idea that anyone, given the tools, knowledge, and encouragement, can make a difference in their own life for a brighter tomorrow. That has been our own odyssey, our journey of self-discovery and growth, and we have been honored to have you with us on it. Together we say not only, “I can” but now we say, “We can”, by listening, sharing and learning from one another’s journeys. Our Txoko USA dining table is an area open to all, where we can share stories and dreams of our pasts, presents, and futures. So, let’s begin this odyssey, this epicurean journey through this salad bowl country and with our eyes on the horizon, discover the treasures it may hold.
We hope you’ll join us on this next adventure. To view our full menu for the event and purchase tickets, click here
We’re turning the corner in the COVID-19 pandemic just in time to start getting in shape for summer! As we get back to enjoying our normal activities, some may be worried about how to shed the quarantine 15 for their ideal summer body. Whether you’re hanging out by the pool, going to the beach or just enjoying the great outdoors on vacation, we want to help you look your best.
Here are a few of our best, simple diet tips that you can start adopting today:
1. Eat seasonal and introduce more fruits and veggies into your diet! Switching to a more plant based diet is not only good for the planet but beneficial for you in so many ways including lowering your risk for certain cancers, cardiovascular disease and cholesterol. Plus, they’re packed with vitamins and minerals crucial to maintaining a healthy diet. Fruits and veggies in season during the summer: Cherries, Watermelon, Strawberries, Green Beans, Blackberries, Blueberries, Peaches, Eggplant, Plums and Corn
2. Hydrate, hydrate, hydrate! We cannot stress the importance of drinking water – especially during the hot summer months. Drink at least 8 cups of water per day and reap the benefits of good hydration including improved skin appearance, maintaining electrolytes, regulate temperature and blood pressure, help regulate your metabolism, cushion/lubricate joints and much more.
3. Focus on making small, manageable changes to your diet and exercise routine. Many people find it to lose weight with the latest fad diet – usually a variation of a low carb diet – but quickly gain the weight back or hit a roadblock in losing those last few pounds. Our advice – which has helped thousands over the last 33 years lose weight and keep it off – is to adopt a healthy way of eating and exercise routine that works for you. The key to maintaining a healthy diet is one that focuses on whole grains, healthy fats, plant based proteins, limited red meat – balanced and wholesome diets are the main takeaways from this approach. Reducing your stress levels, limiting alcohol intake (especially when you’re first trying to lose weight) and, of course, drinking enough water are all important factors in dieting. Eating every three hours and exercising regularly are also important factors in maintaining blood sugar and improving your metabolism.
Feel like you could use a jump start before summer officially begins? Try our SimpliHealth Organic Reboot! More than just a cleanse, our Reboot is designed as a nutritionally balanced way to enjoy the benefits of a short term liquid diet. Each of the three phases features organic, vegan and gluten free meals, smoothies, pressed juices and Mighty Liquid Blends (meal replacements). Our clients have lost an average of 8 lbs over the total 12 day reboot! Learn more and sign up for the reboot here
Our upcoming virtual tasting aims to transport you on a culinary journey through the Americas. No need for travel FOMO – find inspiration and experience local cuisine from the comfort of your own living room on March 26 by attending our next virutal tasting experience. View our menu and purchase tickets here.
In the meantime, read background info on our featured destinations below.
The Riviera Maya, a stretch of Caribbean coastline south of Cancun along the Yucatan peninsula in Mexico, may be one of the a rare world regions that has it all: white sand beaches, impeccable coral reefs, awe-inspiring archeological sites, verdant green tropical forests and the world’s longest underwater cave systems (known as cenotes). But most of all, this region, once the seat of power for Mayan civilization, is an incredible place to experience Mexican culinary traditions in all their glory. The abundantly-rich land and sea in this area provided local peoples with a dazzling variety of fruit, vegetable and seafood which birthed a deeply rooted tradition of food and place. Pibil, a Mayan-style of cooking in which food is cooked in a pit or underground, birthed amazing Yucatan stews of cochinita (pork) and Tikin Xic, a dry rubbed fish rubbed in achiote paste and wrapped in banana leaves before cooking underground. Ritual and tradition are found in every bite of Maya Riviera cuisine, embodying an intimate meeting of humanity and this vibrant, wonderful land.
Ecuador is one of those unique countries whose borders envelope all environments. Packed into a small area are coastal deserts, towering mountains and lush rainforests. This land of geographical diversity is one of spectacular biodiversity as well – and that’s just the mainland. The Galapagos Islands, the rocky volcanic island chain famous for its endemic (only found there) species and its inspiration towards the theory of biological evolution, is also part of Ecuador. Ecuadorian cuisine is as varied as it’s geography – from potatoes and cuy (guinea pig) found the Andes mountains, to bananas and roasted pork in the Amazon basin, to ceviche and plantains along the coast. As an island chain over 500 miles from the coast of South America, it is no surprise that cuisine of the Galapagos is based around seafood, or mariscos. Scallops, or vieiras, are a particular delicacy, as are patacones, quartered and twice-fried plantains often served with a delicious ceviche. Located at the nexus of four ocean currents, the islands are one of the most critical places for marine life on the planet, as each year mass migrations of sharks, whales, turtles and birds traverse its waters. The cold nutrient waters make the eastern Pacific Ocean one of the world’s most fished regions as well, and makes our support of sustainable seafood practices here, as well as a globally, particularly important.
New Orleans cuisine is a fusion of fusions, a melting pot of so many cultures that separate culinary traditions born in this area could fill entire segments of cooking history individually. Creole cooking, the most unique to the New Orleans area, was born from the native, slave and colonist populations who made this bustling port home before Louisiana Purchase of 1803. Aristocratic yet homey, it heavily displays the French traditions of rich sauces and complex preparations while incorporating the styles and ingredients of Native American, Spanish, and West African cooking. Cajun cooking was born from French-Canadian colonists who were deported to southern Louisiana after the French-Indian War in the 18th century. At a loss for the ingredients of their homeland, they developed an entirely new culinary tradition, again combining Native American, Spanish, and West African styles with those they knew before. Established around home-cooking and familial gatherings (such as the famous crawfish bowl), the cuisine developed a distinctive aroma and spiciness in the 20th century that today has cemented its place in the distinct culture of New Orleans. Finally, Soul food, now the traditional fare of the Southern United States, arose from the cultures of enslaved Africans who combined their native West African traditions with that of their European captors and Native American neighbors. Combined, these distinct and incredible culinary styles define the flavors of this truly American city, a crossroads of cultures new and old and a definition of what it means to be an American.
The Lunar New Year or Spring Festival, Chūn Jié (春節), this year beginning on February 12th, has a history in China dating back almost 4,000 years and every year prompts the largest migration of people on our planet. Beginning on the new moon appearing between January 21st and February 20th, it has been celebrated for thousands of years as the traditional end of winter and beginning of the spring season, heralding the beginning of a new year of luck, love and fortune. Spring Festival celebrations in China last for 40 days and is marked on its eve by the year’s most important meal – the New Year reunion dinner, held in the house of the eldest family member and attended by any and all family members that can make it. During this time, an estimated 3 billion travelers make their way across China and other countries around the world for family reunions and New Year’s celebrations.
Celebration of the Lunar New Year often ties in closely to celebrations of the Chinese zodiac, a 12-year cycle of animal signs which serves a similar purpose to the Western astrological cycle. The legend of the Chinese zodiac goes back over 2,000 years to the Qin dynasty, when the legendary Jade Emperor summoned all animals to his palace for a great race across a raging river. The order they arrived determined their place in the zodiac. The rat, and its once great friend, the cat, contrived to beat the rest by jumping on the back of one of the strongest contenders (and this year’s zodiac sign), the ox. However just before they finished the crossing, the rat pushed the cat off the ox’s back, solidifying their eternal enmity, along with the cat’s hatred of water and its omission from the zodiac. The crafty rat proudly hopped into first place, followed by the ox in second. Following the ox were, in order, the tiger, rabbit, dragon, snake, horse, sheep, monkey, rooster, dog, and pig. The ox is considered a symbol of honesty, patience, and conservativeness – symbols we will all be grateful for in the coming year.
Before the start of the new year, houses are thoroughly cleaned to remove any bad luck lingering in the corners, and often new decorations are put in place to symbolize the start of new beginnings. The color red is of particular importance in this celebration as well, with small red paper envelopes containing small amounts of money, passed from elder to junior family members. In northern China, dumplings, or jiaozi (餃子), are made and consumed with special frequency during this time, as they are associated with wealth and prosperity due to their shape resembling that of the Chinese gold ingots, sycee, used as currency until the 20th century. The reunion dinner may also heavily feature (depending on region and household), fish (Yú, 鱼), spring rolls (Chūnjuǎn, 春卷), and glutinous rice cakes (Niángāo, 年糕), all of which symbolize the gaining of wealth, good fortune, and prosperity. Auspicious and delicious food aside, the importance of gathering together and taking time to enjoy family and friends are paramount in the celebration of the Lunar New Year. With the arrival of the new moon heralds a fresh start. It signals the chance to let go of the past and embrace a new year filled with luck, love, and hopefully, plenty of delicious food.
Côte D’Azur (the Azure Coast), otherwise known as the French Riviera, is the famous coast of southeastern France whose sea-side specialties perfectly blend the Mediterranean cuisines of Italy, Spain and France. Known for the glamour beach towns of Saint-Tropez and Cannes, the region birthed some of the most eponymous dishes of French cuisine. Ratatouille, Nic oise Salad and Bouillabaisse soup all have their ancestral roots amongst its cobblestone streets and sandy shores. Herbes de Provence, tapenade, and of course, seafood, are the highlights of this Mediterranean home of haute cuisine. And while we may know the region for its jet-setting status, its most famous contributions are of humble origin. Bouillabaisse originated as a soup prepared by the poor fisherman of Marseilles, made from the fish that wasn’t sold during the day. Ratatouille, similarly, was a vegetable stew made for local soldiers. Even the delicate signature cake of St. Tropez, named by Hollywood icon Brigitte Bardot Tarte Tropézienne, was invented by Alexandre Micka, a Polish baker who settled in the village in 1955. Food, after all, is the great equalizer. While the region may be known for its glamourous beaches, yacht-filled harbors, and high-end food and fashion, we remember its humble beginnings through bites of delicious rustic cuisine created by well-worn, sunbaked hands, shared around smiling tables.
The Amalfi Coast may be a UNESCO world heritage site, and one of the most famously beautiful coastlines in the world, but few know the history of this glorious Italian region. Stretching between the Gulf of Naples and the Gulf of Salerno and shadowed by Mount Vesuvius, this coastline is a series of stunning seaside towns nestled between high cliffs. The region is named for the beautiful city of Amalfi, which was founded in the 6th century, soon after became the site of vacation villas for Roman emperors, and later remained an independent republic until 1075, much longer than many of its neighbors. This was due in part to its ability to ward off the regions many pirates, but also its control of the seafaring trade of a much-desired particular resource for fighting scurvy on long sea voyages: lemons. The local climate made a perfect home for this originally Middle Eastern fruit, which local farmers crossed with bitter oranges to create unique regional varieties, the Sfusato d’Amalfi and the Limone di Sorrento. Many family orchards along the coast have lemon trees that are several hundreds of years old and depictions of Amalfi lemons grace the walls of ancient Pompeii. A source of local pride and history, today most Amalfi lemons are still harvested by hand and laboriously carried up and down the steep hillsides of this region. Part of the key to their success is that the lemons are unusually large and sweet – so sweet in fact you can bite straight into it, peel and all. Whether combined with the abundant local seafood in a pasta dish such as Scialatielli al Frutti di Mare, pressed into the famous local lemon liquor limoncello, or drizzled onto the sweet Torta al Limone cakes, it is the humble lemon which most embodies this glorious stretch of the Italian coast.
Our last “Small Business Saturday” highlight this week is featuring our friend Jesse Trace from “Traceland Organics” in Cayucos, California, who have supplied NutriFit customers with not only their signature organic avocados, but a variety of beautiful, certified organic fruits and veggies.
Check them out on the web at http://tracelandorganics.com/ to learn more about them and their one-of-a-kind local operation.
1. When did you become a farmer? What influenced your decision to start growing food?We planted our avocados in 2005, but were farmers back “east” in Illinois and lived on a farm there. Growing food has always been the first step of many towards personal sovereignty. We grow food because we love stewarding the land and cultivating the reciprocal relationship between ourselves and nature.2. What variety of crops do you grow?We mostly have Hass avocados, though we also have several varieties of pollinizer avocados sprinkled throughout the orchard to foster pollinator health and a thorough fruit set. We are ramping up production of other unique subtropicals like white sapote and passionfruit. We also grow a lot of our own food and in total have over 60 varieties of fruit trees.3. What is your philosophy around growing food?Being close to the land and living within her is crucial to growing food, and as it turns out, important for just about everything else as well.4. How do you see your role in the community?Energy generation. Food is our primary form of energy as humans. We are an organic power plant at Traceland Organics, producing nutrient dense calories to fuel human lives.5. What has been your greatest challenge as a small farmer?The long wait for profitability. Tree crops take a very long time to grow, but once they are big they are a resilient food source. Humanity is playing the long game here, it is worth the wait.6. You grow some amazing varietals of produce; do you have a personal favorite?The Vernon white sapote fruit tastes like what a banana and a pear tree would produce if you could somehow splice them.7. Do you have any new or upcoming projects you’re particularly excited about?We are very excited about our creek restoration project. We are partnering with a local watershed stewardship NGO to work on balancing our water footprint through careful design and reforestation.8. If you could share any message with NutriFit clients, what would it be?You are what you eat and you vote with your dollar. I know it isn’t always possible to pay extra for certified organic fruits and vegetables, but your investment will pay dividends towards healthy resilient communities.
In today’s installment in our Small Business Spotlight blog series, we’ll be highlighting Jessica Baiza and Rustin Fuss, who manage Branch Mill Organic Farm in Arroyo Grande, California. Learn more about Branch Mill, which also serves as a one-day retreat center and has a wonderful roadside produce stand, at branchmillorganics.com.
1. When did you become a farmer? What influenced your decision to start growing food?Jessica: I became an organic farmer in 2015. Before then I had no idea where my food came from or what the difference was between organic and non-organic. Through this initial hands-on learning, I realized the tremendous value of caring for the environment while growing nutrient dense food for the local community.Rustin: During my travels in 2010 I had heard about work exchange programs on organic farms. I then had some wonderful work exchange experiences at several farms. I officially started farming as a profession in 2016 working at an organic farm in Hawaii. The next farm was in Gilbert, AZ and for over a year now here at Branch Mill Organic Farm in Arroyo Grande, CA. Those earlier transformative experiences inf
me n rustin farminluenced my decision to grow food sustainably and to be a steward of the land.2. What variety of crops do you grow?We grow organic garlic, tomatoes, various winter and summer squash, sweet and spicy peppers, turmeric, various herbs, edible flowers, beets, reddish, carrots, cabbage, cauliflower, kale, chard, arugula, lettuce, avocado, apples, figs, loquats, pomegranates, lemons, finger limes, persimmons, olallieberries, pineapple guava, passion fruit, and specialty crops per request!3. What is your philosophy around growing food?We take so much for granted with all of the comforts of today. By carefully watching and caring for this food grown from seed all the way to harvest grants a reconnection with nature and an appreciation for the miracle that is life.4. How do you see your role in the community?By providing wholesome organic food for the community, we are increasing their health and connecting them to their local economy.5. What has been your greatest challenge as small farmers?Nearly all of the small organic farms that [we] have worked on have struggled financially to make ends meet. A fierce adversary in this area are also the armies of hungry gophers. Wildfires and droughts are also very challenging in this region.6. You grow some amazing varietals of produce; do you have a personal favorite?I have many favorites, persimmons, pineapple guava, lacinato kale, arugula, nectar carrots, and heirloom tomatoes just to name a few. I love being able to experience the rich flavors of freshly harvested organic produce.7. Do you have any new or upcoming projects you’re particularly excited about?Yes, we are very excited about our plans to adopt more permaculture and regenerative farming practices. We also have plans to start a nursery in the greenhouse which will include some subtropical fruit, like cherimoya, mango, papaya, banana, sapote, and pineapple.8. If you could share any message with NutriFit clients, what would it be?We all vote with our currency. Be sure to do some research and choose to support the businesses and farmers whose practices and values align with the greatest good for the planet and for all.
By Adam Yaney-Keller
“Happy Holidays!” Most often, we focus on the later part of this well-worn salutation at this time of year. Our minds drift to images of candles, holiday lights, warm fires and presents to loved ones, or maybe a cookie-cutter film made just for T.V. that we dread (but secretly enjoy). But, let’s shift our attention the first word of that statement – that elusive and all-consuming feeling of happiness. We know what makes up the holidays. But what are the ingredients of happiness?
Some researchers look at people nearing the end of their lives, and asks them questions about their biggest regrets. Bronnie Ware, an Australian end-of-life care nurse and author, did exactly this with her patients for years. She found one of the most common themes among her patients’ answers was this: “I wish that I had let myself be happier”.
For many of us, this statement may be startling – perhaps because it rings so true. And how much truer is that statement now, in these times when we are asked (for good reason) to sacrifice the holiday get-togethers with friends and family that normally bring us such joy? In times such as these, how do we “let” ourselves be happy? An answer for these times, we hope, is through this month’s virtual “Holiday & Celebrations” tasting. Read on for the explanation…
It is interesting we have to allow ourselves be happy, the implication being that maybe when it comes to happiness, we are our own worst enemy. It is the little voice in our head that looks at the happiness ingredient and says, “Oh, better not try that…”. But what if we ignore that voice? Or better yet, create the space for it to say, “Oh, I have got to try that!” What if, in the true spirit of a “Happy Holiday”, we throw caution to the wind, and for an evening, let ourselves be not only happy, but positively indulgent? That is our goal with our virtual holiday celebration get together. If the current situation requires that we sacrifice our normal holiday gatherings, then let us to do it in style, and replace them with something wonderful – delicious food and drink, guided in its tasting by the loving hands who created it and shared with a community all gathered in the same (virtual) room. This is exactly the reason we are sampling four desserts in this tasting, instead of our usual single sweet. If we are asked to sacrifice, then we sacrifice we shall. But we will do it indulging on the likes of Crème Brûlée Tiramisu and Mousse au Chocolat with Chestnut Puree, and we shall never, ever look back.
When we reflect on holiday seasons come and gone, we hope that this will not be remembered as a season lost to a lockdown, as happiness that we did not let us ourselves attain. Although we cannot gather as we usually do, that does not mean we cannot gather virtually. With this tasting we aim to bring you all together in virtual hearth and home, around the delight of a meal shared in good company. So, join us in raising a glass and toasting to the “Happy” in “Happy Holidays”. Bon Appetit!
To purchase tickets for our upcoming tasting event on Dec. 11, 2020, please click here
BOAs we exit one of the busiest shopping weekends of the year, we wanted to highlight the importance of supporting small, local businesses, especially during the challenges of this current time. Being a small, family-run operation ourselves, we understand the importance of supporting local companies and especially, local farmers. In a time of unprecedented small business hardship, it is more important than ever to remember the small businesses of the hard-working people who grow our food.
Close to our own farm, the Mesa, on California’s central coast, we have partnered with a number of small, organic nonprofit farm operations that share our mission of healthful eating and environmental sustainability to supply our clients with high quality, locally grown, organic produce. In light of “Small Business Saturday”, we thought this would be the perfect time to sit down with them and introduce them to you, so you can get to know the real people and places that grow the produce that delights your NutriFit meals.
Today we’ll be highlighting Brandon Hurd and Olympe Rabaté, who manage the farm at the Arroyo Grande, California non-profit and intentional living community, The Lavra. Learn more about them, their farm and their philosophies at their websites TheEcologistCowboy.com, LearningFromLandscapes.com, and TheLavra.org.1. When did you become a farmer? What influenced your decision to start growing food?
We started farming two years ago. We discovered farming while volunteering on organic farms (through “WWOOF” [World-Wide Opportunities through Organic Farms]) and became attracted by a change in lifestyle. We realized growing your own food can also enhance local biodiversity.
2. What variety of crops do you grow?
We tend to grow a little bit of everything. We just harvested our summer crops with a focus on tomatoes, scarlet runner beans, peppers, Jerusalem artichokes, pomegranates, berries, squash, rainbow chard, kale, and tree collard. Currently, we are planting winter greens, asparagus, rhubarb, new fruit trees, oak trees, and prepping soil for next year. We also have eggs, cheese from the goats, and wine from our small vineyard year-round.
3. What is your philosophy around growing food?
We are always experimenting with the food we grow and have a combination of traditional annuals [plants that live about one growing season] and more unique perennials [plants that live more than two seasons, generally dying back in autumn and blooming in spring]. Ultimately, we’d like to convert much of the farm to perennial crops to mimic a natural ecology. We choose minimal and no-till farming to protect the soil health and sequester carbon.
4. How do you see your role in the community?
Since the farm is connected to the non-profit The Lavra, we offer a place for gathering, hosting events, and educational workshops / lectures.
5. What has been your greatest challenge as small farmers?
After visiting many successful organic farms, we saw people struggle making a living even when selling high-quality produce. So, our approach has been to sell to niche markets and make value-added goods. Our main revenue still does come from hosting workshops, events, and experiences at the farm using the produce we grow.
6. You grow some amazing varietals of produce; do you have a personal favorite?
Although we love what we grow, we are very excited about foraging for wild food as a sustainable way to eat: acorns, prickly pear, seaweed, mushrooms, etc. Native Americans have eaten these foods for over 12,000 years in a way that is harmonious with nature and we hope to learn from those practices.
7. Do you have any new or upcoming projects you’re particularly excited about?
Things we are very (very) excited about: our mushrooms that will soon be fruiting from our plugged oak logs; our new aquaponics that will help us save water while creating a closed-loop ecosystem between fish and veggies; and our forest garden that will combine different species to grow a lot of (perennial) food in a small space using layers and synergies found in a natural forest.
8. If you could share any message with NutriFit clients, what would it be?
“Support farmers who care about the nature that supports us by eating perennial and organic food, along with focusing on wild and native resources.” – Brandon“Mindful eating is the key to reconnect with your food, where it comes from, who grows it, and the benefits that it has on you. Slow down and enjoy it.” – Olympe
As we approach a holiday season like no other, conversations about health have never been more at the forefront of our minds. Perhaps a silver lining to this challenging reality could be re-framing of our interpretation of health and happiness. Taking care of yourself and those around you is no longer just an important personal mission, but also a global one. And for many, weight loss will be a central goal of that mission.
Unfortunately, stay at home orders, while good for reducing risk of exposure to Covid-19, has increased time spent on more sedentary habits that take a toll on health. The closure of many gyms and reduced capacity in outdoor spaces has increasingly meant that more and more of our usual exercise habits are interrupted. The hard-won discipline which may have previously helped us maintain a healthy weight has been tested to the extreme; and eating and drinking to curb the anxiety of an uncertain future became the for many of us. The “Quarantine 15” or “Covid 19” (the number being the number of pounds gained) became a meme online, a collective joke to help with the unfortunate reality. But eventually those gains may have real health consequences.
The CDC reports that about 40% of U.S. adults are obese and 32% are overweight [1]. This means that about 75% of Americans may be struggling with an issue involving maintaining a healthy weight. It’s important to remember that these categories are defined by a person’s body mass index or B.M.I., the measurement that compares ratio of height and weight. This measurement does not take account what makes up weight (i.e. muscle v. fat), which can be problematic when analyzing athletes or those with different genetic make-up or body type. However, there is a well-documented connection between obesity and chronic health issues such as heart disease, stroke, diabetes, kidney disease and a variety of cancers, a group of some of the leading causes of death in the U.S. Other studies have demonstrated that obesity may also be linked to lower vaccine responses for numerous diseases [2]. Finally, obesity also raises your risk of severe complications from Covid-19, potentially tripling the risk of hospitalization from a Covid-19 infection and the chance of experiencing life-threatening consequences [2].
Thinking of your personal weight goals as they relate to your bodies’ ability to defend itself from disease may make you think of multivitamins, doctor’s offices and dreaded “weigh-ins”, but in reality, the process doesn’t have to be bad at all. Personalized meal plans such as those we offer at NutriFit can take the guess work out of creating a diet that is both effective and enjoyable. With over 2400 recipes, a Michelin-star chef, and over 30 years of experience creating delicious, fresh, portioned meals and delivering them straight to your door, we take the guess work out of any diet. Whether your goal is weight loss, general health, disease management, weight gain or athlete meals, we have the tools to help you get to where you want to go. This holiday season, when so many things seem difficult, let us help you and your loved ones make eating for a healthy, fulfilling lifestyle easier.
1 – https://www.cdc.gov/obesity/data/adult.html
2 – https://www.cdc.gov/obesity/data/obesity-and-covid-19.html
Numerous studies and research have shown that maintaining a healthy diet is a key component to maintaining your overall health. However, when people look to strengthen their immune system (especially during a pandemic), many first turn to nutritional supplements before considering whole foods and alternate diet choices. Boosting your immune system and increasing your intake of vital micronutrients such as vitamin C, calcium, vitamin B, magnesium, zinc and selenium can easily be accomplished by making a few changes to your diet. Per Harvard Health Letter, published by Harvard Medical School, while supplements can provide some benefits to bridge small gaps in nutrient intake or for those with nutrient deficiencies, “nutrients are most potent when they come from food” and have the added benefit of additional minerals and antioxidants not found in a pill.
So, what food should you be eating to help boost the immune system? A whole foods diet approach, like the one we take at NutriFit, is a good start. Begin by cutting out highly processed food, refined sugar and limiting red meat in your diet. Your meals should feature plenty of whole grains, fruits, vegetables, lean protein, legumes and healthy fats from nuts, seeds, soybeans and olives. Make sure to keep hydrated and drink plenty of water throughout the day as well. Sleep and stress, while not always controllable, are also important factors in regulating immune responses.(4) Be sure to manage your sodium intake as well. A combination Mediterranean and DASH diet have been shown to potentially reduce the risk for multiple disease including colorectal cancer, hypertension, and heart disease. (2) (3) The recommendations outlined above are also important components of an anti-inflammatory diet. Reducing inflammation
From our own experience – balance is key in maintaining a healthy diet long term. Make manageable changes over a longer period of time if need be. Begin by cutting out processed food, then swapping unhealthy snacks for fruits, vegetables or nuts. Find healthy foods and recipes that you like and substitute for clear unfavorites. Following a healthy diet not only helps with building a stronger immune system but also reducing your risk for other health problems.
Feel like you need some help? At NutriFit, we design our meals to be nutritionally balanced and follow the Mediterranean and DASH diets. Additionally, we regularly prepare meals for immuno-compromised patients and those with specific health conditions including anti-inflammatory plans for those with arthritis, diabetics and renal patients.
Sources:
(1) https://www.health.harvard.edu/staying-healthy/should-you-get-your-nutrients-from-food-or-from-supplements
(2) https://www.ahajournals.org/doi/pdf/10.1161/CIRCHEARTFAILURE.113.000495#:~:text=The%20aspect%20or%20aspects%20of,sodium%20and%20alcohol%20were%20not.
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980967/
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/
(5) https://www.cnn.com/2020/11/16/health/immune-boosting-foods-wellness/index.html
Hailing originally from France, these delicate confectioneries are named after the famed fungi due to their physical resemblance. But, like so many delicacies, the history of chocolate truffles is wrapped in a layer of legend and some misunderstanding.
The classic chocolate truffle, a ball of ganache, chocolate, and cream rolled in cocoa, was said to have been created in the kitchen of the iconic French chef Auguste Escoffier. A wayward apprentice accidentally poured hot cream into a bowl of chocolate chunks. As the mixture hardened, they were surprised to find the chocolate paste could be rolled into an (albeit lopsided) ball. Rolling the ball in cocoa powder, it bore a striking resemblance to the black subterranean mushrooms that have long been part of cultural lore. Thus, the name and the dessert were born. Over the coming years, the creation evolved as new textures, mixtures, and ingredients to the ganache were explored, from chopped nuts to Champagne.
Like any new species, the truffle continued to evolve as it spread into new kitchens across Europe. Migrating into Switzerland, the combination of melted chocolate in boiled dairy cream and butter was set into molds before sprinkling cocoa powder. In Belgium, the truffle was cross-bred with the Praline (a powder of caramelized nuts mixed with chocolate, cream, and butter and covered in a chocolate shell) to form an entirely new Belgian truffle variant. But it was after a chance encounter in 1972 in Paris with a young woman named Alice Medrich, a native Angeleno, that the truffle would be transported to the confectionary new world of America, a continent rife for colonization by this symbol of European decadence. Medrich, touched by her encounter with this chocolate anomaly, returned in 1973 to Berkeley, California, and began selling her truffles, which had a characteristically soft center and larger, lumpier outward appearance than their svelte Parisian ancestors. Eventually known as Californian truffles, Medrich’s creation found a ripe niche in the U.S. chocolate market, coinciding with the rise in chocolate, especially luxury chocolate, consumption in the U.S. in the mid-to-late 1970s. helped her eventually launch the chain of famous Cocolat patisseries, described as “the Tiffany’s of chocolates”. Her book, Cocolat: Extraordinary Chocolate Desserts, remains one of the modern bibles of chocolatiers. Over time, the truffle spread across the continent and world, dominating bakery ecosystems and Valentine Day’s gift boxes to this very day lines. Of course, now, the lines are blurred on what is and isn’t a truffle and many modern-day “truffles” bare small resemblance to their forebears. But at their ganache-y, chocolate-y, creamy hearts, they remain like their mycological namesakes, simple and timeless.
As we sit together at tables spread far and wide, connected in ways that (not long ago) seem like science fiction, let’s take a few minutes to think about why we gather together to celebrate. For many, the smells and sounds of a busy kitchen are quintessential to the holiday experience. It is because these recipes and traditions are part of our familial history, our ancestry, and our cultural heritage. Indulging in the dishes that evoke our greatest gustatory recollections is bringing to life our fondest past. Sharing these is an act of kindness, an epicurean gift passed down from generation to generation. In the words of the great Craig Claiborne, “Cooking with care is an act of love”. We gather now not only to enjoy a meal, but to share the joy of shared stories and experiences.
It is no wonder that across history and cultures, holiday celebrations revolve around spending time over food. Digging deep to our hunter-gatherer roots, the collection and sharing of food (whether it be around the fire or around the dinner table) is an innately human ritual. Collective efforts obtaining and preparing food ensured the survival of all members, and the story-telling from one generation to the next allows knowledge and traditions to survive and thrive. To come together over fork and plate is part of our DNA, as is the power of food to trigger memory and emotion, through taste, smell and touch. These are all ways of reminding us that we are, at heart, one family.
This remains truer now more than ever, when we may be spread out and unable to gather physically. But like an old recipe, the key ingredients – good food, good drink, and good company – remain timeless, and engaging with them brings a joy that is as familiar as the smells of our family’s kitchens. If the holidays are for the sharing of collective goodwill, nostalgia and laughter, and the simple pleasure derived from a good meal, then let this tasting be our testament to that experience. With it, we hope to bring you all together around one large, virtual table, to enjoy the simple but enduring Convivial Connection of a festive holiday meal. Bon appétit!
Many diets purport to be optimally designed for the human body, and the Paleo Diet is no exception. This well-known dietary plan was popularized in Dr. Loren Cordain’s 2002 book of the same name, and is based on the hypothesis that our bodies’ dietary needs are based on our early evolution as hunter-gatherers. It states that humans are evolved to eat the foods available during the Paleolithic era, approximately 2.5 million to 10,000 years ago (before the advent of agriculture). This means an emphasis on lean meats and eggs, fruits, vegetables and nuts/seeds, and avoidance of grains, legumes, dairy, refined sugar, salt, and any highly processed foods. It can generally be thought of as a high protein/low carbohydrate diet and the increase in fiber and protein is meant to keep you full so calorie counting is not necessary. Cutting down salt, refined sugar, and highly processed foods follows most mainstream dietary advice and most sound dietary plans will suggest at least a decrease in the presence of these items in your food. But is the complete removal of grains, legumes and dairy necessary? Recent discoveries in the field of paleo-archeology and genetics potentially point to an answer: no, not really. The Paleo Diet’s basis for cutting out these staples of modern human diets (grains, beans, and dairy) is rests on its interpretation of our genetic make-up more or less settling into its modern state around 10,000 years ago, and that chronic degenerative diseases in our population are a result of sub-optimal nutrition from this diet, most specifically the addition of refined carbohydrates. This mismatch between Paleolithic genes and modern food intake is called the “evolutionary discordance hypothesis”, which first appeared fully in a 1985 scientific article entitled “Paleolithic Nutrition: A Consideration of Its Nature and Current Implications”. But, fifteen years of scientific discovery, including the sequencing of the human genome, has presented some difficult challenges for this hypothesis to overcome. The idea that our bodies have not significantly adapted to match our diets post-Paleolithic times (ie. 10,000 years ago)is largely becoming a difficult pill to swallow.Archeological research has shown starches and grains making a very early appearance in pre-agricultural diets well before the end of the Paleolithic era, and dairy products not long after. Furthermore, all foods available today are widely different than those available to our Paleolithic ancestors, meaning adherence to a Paleolithic lifestyle of eating is not really possible, even if one were to follow the guidelines. 10,000 years of artificial selection for bigger and more calorie dense vegetables and animals, for example, has seen to that.And quite a few genetic changes in our own bodies have arisen since this time as well. Lactose tolerance evolved independently in many localities (e.g.Europe and the Middle East)around the world over the past 7,000 years.Malaria resistance and eye and hair color variations have also evolved over that time period, and continue to evolve today. Perhaps more importantly, the billions of gut bacteria which live in our intestines and are a crucial part of our digestive system (helping break down tough plant matter, for example) evolve extremely rapidly, as our understanding of anti-biotic resistance has shown. The diet also does not take into account the sheer scope of human being’s variability across the world. Isotopic analysis of early human remains from different global regions has shown some had more meat heavy diets, while others had more plant heavy diets. Human’s being opportunistic nature and problem-solving ability likely meant we took as much calorie dense foods as we could get our hands on, depending on what was available wherever we were. This can be seen in more modern examples as well. Some recent human diets featurefar more meat than others – the Inuit people of Greenlandfor example – because very few edible plants grow in the environments,they livein.Diets in south and east Asia, as evidenced in Hindu and Buddhist practices, have been largely plant-based for several thousand years. The simplicity of the Paleo diet masksthese differences which have always made us human.Finally, the lifestyle of paleolithic hunters-and-gatherers means that they were in fact out and about all day, moving and expanding high amounts of energy, meaning their caloric needs are going to be different than are our more modern sedentary lifestyles, regardless of genetic history.The idea of any single ideal human diet negates the depth to which we have and continue to evolve to the challenges of attaining food in nature.What the paleo (and for that matter plant-based,Mediterranean and many other) diets do get right is asignificant decrease in highly processed foods and an emphasis onleaner meats and healthy fats.This has long been shown to be a healthy, long-term dietary rule that will continue to serve as a guide star to all those wandering down any dietary path. A focus on whole foods is also a positive, and many people may find some success with the Paleo diet plan. But it is likely not the only diet humans have been, and continue to, be adapted to. For those looking to try the paleo diet, we do offer Paleo meal planning, with meals that have been carefully designed by our expert nutritionist and founder, Jackie Keller. No ideal human diet has every existed, and diets have always been in flux due to changes in the attainability of resources both across different regions, and different time periods. What is certain is that a truly human diet places an emphasis on nutrient-rich, healthy eating tailored to the needs of the individual. The truest human diet, really, is one which recognizes, shifts and changes its components based on what is available and what it needs. This has been and will always be our species’ greatest strength – the ability to adapt and thrive. It is why we have an omnivore’s dentition, an omnivore’s gut, and omnivore’s tastes. An Omnitarian Diet Plan, designed towards the individual, may in fact be the most healthful way forward. Sourceshttps://www.nature.com/articles/nature02734https://www.nationalgeographic.com/foodfeatures/evolution-of-diet/https://www.nationalgeographic.com/culture/food/the-plate/2014/04/22/prehistoric-dining-the-real-paleo-diet/https://www.washingtonpost.com/national/health-science/paleo-diet-debates-evolve-into-something-bigger/2016/03/07/792828ba-d690-11e5-be55-2cc3c1e4b76b_story.htmlhttps://www.pnas.org/content/early/2010/12/17/1016868108https://www.nature.com/news/art-of-cheese-making-is-7-500-years-old-1.12020https://www.sciencedaily.com/releases/2013/06/130603163749.htmhttps://blogs.scientificamerican.com/observations/early-meat-eating-human-ancestors-thrived-while-vegetarian-hominin-died-out/
Immortalized in poems, books and songs, few celestial events have stirred so deeply in the human mind as the end of summer arrival of the Harvest Moon. This name, “Harvest Moon”, dates back to the farming traditions of ancient Europe, though celebrations of its arrival are found throughout the world. As summer in the northern hemisphere comes to a close with the onset of the autumnal equinox (the biannual crossing of the Sun over the Earth’s equator, this year on September 22nd), the days begin to shorten and nightfall arrives earlier and earlier each day. However, due to changes in the moon’s orbit around the Earth, the full moon (this year appearing on October 1st) at this time rises in the sky just after sunset, bathing the land in its warm glow. The bright light it provided during these early evening hours was said to provide farmers more time for harvesting the last of their summer crops, and was celebrated as a gift and a symbol of the transition to fall.
With this month’s theme of Harvest Moon, we aim to honor these old traditions and thoughts of transition and the arrival of the new in our unique culinary way. The end of summer heralds many changes, especially in the world of food. The summer fruits with their citrus-y, sharp flavors leave and the warm and hearty flavors of fall arrive, filling us with thoughts of hearth and home. The last of the summer’s wine grapes are picked in this time as well, and the new wines begin appearing in the markets from previous years harvests. We thought this was an especially auspicious time to premiere our new wine-pairing samples, which we believe will be a fantastic addition to the NutriFit Virtual Guided Tasting Experience.
At our local farm, the Mesa, our own summer harvests are coming to a close, with tomatoes bearing the last fruits on their vines and the last lemons of summer appearing on branches. And it’s not just us – our bees are stocking up on honey to prepare for fall and winter and Monarch butterfly caterpillars are munching away on our planted milkweed, preparing to transform themselves and embrace a new, fall world. Like them, we here at NutriFit are embracing these times of change. We warmly invite you to join us in this new guided tasting experience and wish you all a joyful and peaceful transition to fall, under a beautiful Harvest Moon.
In honor of the beginning of fall, we’re posting our recipe for a fall favorite side dish sure to be a hit at your next (socially distanced) get together.
A traditional fall ingredient staple, pumpkin is quite nutrient dense while lower in calories due to its high water content. Rich in antioxidants, other benefits nutritional benefits include high fiber, beta carotene, potassium, plus vitamins A and C.
So please enjoy our low-fat recipe for comforting homemade Pumpkin Bisque!
Pumpkin Bisque Recipe
Servings – 6
Serving Size – 1.5 cups
Ingredients
3 cups – canned pumpkin
3 cups – carrots, sliced
12 oz. – fat free evaporated milk
2, 10.75 oz. cans – fat free, reduced sodium vegetable broth
1/4 tsp – ground white pepper
1.5 tsp – NutriFit Certainly Cinnamon Salt Free Spice Blend
1/4 tsp – sea salt
1 tbsp. – sugar
1/4 cup – water
Directions
1. Combine carrot and 1 cup broth in a saucepan; bring to a boil. Cover, reduce heat, and simmer 15 to 20 minutes. Let cool slightly.
2. Transfer carrot and liquid to container of an electric blender; cover and process until smooth. Transfer to a 3-quart saucepan; add remaining broth, pumpkin, evaporated milk, water, sugar, pumpkin spice, salt, and ground white pepper.
3. Cook over medium heat until hot, stirring frequently; ladle into bowls.
Calories – 123
Protein – 7.8g
Carbohydrate – 23.6g
Total Fat – 0.4g
% Cal. from Fat – 3%
Sat. Fat – 0g
Cholesterol – 2mg
Sodium – 379mg
Dietary Fiber – 4g
Sugar – 9.9g
NutriFit Executive Sous Chef Oscar Gonzalez has a favorite saying, “First, you eat with your eyes. Then, your nose. Finally, your mouth.” This month’s tasting event, “The August Bloom”, brings to the table your sense of smell in a ground-breaking new way, through the use of ‘aromatic mists’. These mists capture the essence of a smell, for example orange blossoms, lemon thyme, or lavender, and adds them to a dish. This application creates an incredible new flavor profile that we were astonished to discover, transporting the diner out of the range of what they thought flavor could be. But why would these mists be so powerful, and why would a chef choose to highlight or add them to a dish?
We all can think of the power of aroma in defining a great meal. Close your eyes and think back to a time you were brought joy by not the taste of food, but the smell. Perhaps it was waking up to the savory scent of a delicious breakfast wafting in from another room, or coming home and the house filled with the aroma of your favorite dinner dish. This is the power of smell in cooking. It overwhelms, it makes us stop in a way the other senses simply do not. And there is a scientific reason for this. The sensation of smell is activated as odor molecules travel through the air and into the nasal cavity, where they come into contact with olfactory receptors which directly transmits, through the olfactory nerve, a message to your brain. That direct brain connection is enough to create a powerful emotional reaction, but it doesn’t stop there. A retro-nasal cavity, packed with olfactory receptors, exists also in the back of your mouth, and odor continues to permeate from food to your brain even as you chew. The visceral ‘punch’ you get from a strong smell, be it good or bad, is due to this direct link between nose and brain.
This link was evolutionarily adaptive for our ancestors, as the ability to quickly recognize rotten food can mean the difference between life or death. The strong emotional reaction we get to bad smells evolved for this reason, and the joyful emotional experience from pleasing smells, such as those of a delicious meal or fragrant flowers, came along as part of the package. And this strong link to emotion is why smells can trigger memories so readily, and why food holds such meaning in culture. Flavor, the descriptive quality of food, is as much perceived through these olfactory receptors and a foods’ smell, as it is through your taste buds. It’s been said that 80% of flavor is actually smell, and anyone with a cold who has tried to enjoy their favorite dish and been disappointed can attest to this.
So, what happens when we begin to experiment with flavor not simply through taste, but through aroma as well? Chefs have, whether knowingly or not, been doing this since our ancestors first applied fire to meat in caves long ago. Just as you can change the taste of a food by applying heat in different ways to alter chemical reactions in the ingredients, (ie. Baking v. Frying v. Sous-vide), you can change the aroma. Certain aromas can be coaxed out of, or even applied separately, to different dishes which in turn effects the flavor in a way that can surprise and bring joy in ways never thought of before. For example, a lavender aroma, or mist, can be created and captured by pushing hot air over lavender petals at a controlled temperature, pressure and duration. This mist, when applied to our decadent chocolate Organic Beauty Bites, adds an entirely new experience to this dish. Suddenly you are no longer eating this sumptuous chocolate delight in your home, but in a field of blooming lavender in the rolling hills of Provence in springtime, relaxing amongst the petals as a cool breeze surrounds you.
By highlighting and challenging your flavor perceptions with aromas, we hope to create an experience that is completely unique, one that transports you and blooms within the mind. Join us on this culinary and perceptual journey at our virtual tasting event this Friday, August 28th, and experience flavor in a way you never thought possible.
Full menu, information and tickets may be purchased here.
Nestled on five oak-studied acres on the Central California coast, our sustainable farm SimpliHealth Growers, affectionately called “the Mesa”, produces some of the delicious organic fruits, veggies and herbs that grace our client’s plates. But the Mesa is more to us at NutriFit than a farm – it is a commitment to building a sustainable future for our planet through locally grown, organic, farm-to-table ingredients. Over 30 years we have continuously innovated how we provide nutritious and delicious meals to our clients, and we continue to do so through our environmentally friendly farming operations.
We strive to stay on the cutting edge of sustainable farming techniques. Our farm is 100% solar-powered – all of our electricity is supplied without the use of polluting greenhouse gases, affirming our promise to fighting climate change. We also use minimal water by using drip-irrigation techniques, which saves up to 70% of the water used in traditional sprinkler systems, to grow everything from wholesome kale and asparagus to mouth-watering peaches and black-berries. We take this a step further in our greenhouses by using hydroponics, which use a whopping 80-90% less water than traditional methods, to grow tomatoes, lettuce, cucumbers and many other delicious veggies. Finally, we only utilize hydrogen, hybrid and high fuel-efficiency vehicles to transport our produce on the short-drive back to our Los Angeles kitchen, furthering our pledge to produce locally and think globally.
But its not only our growing techniques that are sustainable. Our farm itself is a National Wildlife Federation Certified Wildlife Habitat, providing food, water and shelter to co-exist with a whole host of native species. Red-shouldered hawks’ nest on our property, while Anna’s hummingbirds buzz between flowers and California quail raise families in the shade of our magnificent oak trees. Native rabbits, gopher snakes and ground squirrels are our frequent guests, and we boast a healthy population of insect-munching little brown bats. The fragrant flowers of rosemary, basil, golden poppies and milkweed (critical for declining Monarch butterflies) dot our land, unveiling beautiful flowers to the California sun. Finally, the addition of our very own bee hive ensures we boost important pollinators, contribute to reversing drastic bee population declines, and that soon we can provide organic, local honey to our loyal clientele.
Here at NutriFit, we have committed in mind, body and spirit to the tenants of environmental stewardship and creating a sustainable future. SimpliHealth Growers and the Mesa is a testament to our commitment to sustainable organic farming and to supplying the best ingredients to our clients. And while we can’t supply everything in our meals from our farm (though that won’t stop us from trying), we pledge to use only the best ingredients to fulfill our client’s healthy food needs. Next time you receive a NutriFit meal, keep an eye out for one of our SimpliHealth Growers labels and know that from our farm to your table, you are part of building a better, more sustainable future.
Ah, Basil. From its humble origins in the wilds of India, central Africa and Southeast Asia, Ocimum basilicum is one of the culinary worlds most popular herbs, finding its way into dishes from every corner of the planet. With an incredible amount of variation, (over 150 different types of basil and counting!) from “Holy Basil” to “African Blue Basil” to “Thai Basil”, this strong, fragrant, and often sweet tasting member of the mint family has held some surprisingly important roles in history. In fact its name is rife with meaning, as Basil comes from the Greek word Basileus, meaning “king”.
From its birthplace in India, the variety “Holy Basil” (also called tulsi) is considered an essential religious symbol and venerated plant, the earthly incarnation of the god Tulsi/Vrinda. It is the holiest of all plants in Hinduism and no Hindu household is considered complete without a tulsi plant growing in its courtyard, often in a special pot or masonry structure. Offerings of basil leaves are required for worship of the god Vishnu and his avatars and its use in Ayurvedic medicine for all manner of prevention and cure is trumped by no other plant.
In ancient Egypt, basil was believed to have been used in embalming and preserving mummies, and has been found in ancient tombs beneath the pyramids. Interestingly enough, it was also thought to ensure safe journey to the afterlife, a belief shared in Ancient Greece, where basil was also associated with poverty and misfortune. On the island of Crete, it was an emblem of the devil, and was paradoxically planted on window ledges to ward away evil. In the modern day Greek Orthodox church, it is sometimes found on alters, and sprigs of it are used to sprinkle holy water. African folklore stated that it helped ease the pain of scorpion stings – perhaps misreading this, a 16th century French doctor believed it cause scorpions to grow in the brain of anyone who smelled or ate it!
Basil is sometimes known as “l’herbe royale” (the royal herb) in French and was believed to have grown on the original cross of Christ (perhaps another reason for it “kingly” name-sake) and in Jewish folklore was thought to lend strength while fasting. It was thought by some Medieval doctors to be poisonous, and by others to cure the venom of the infamous Basilisk monster (also from Harry Potter fame), which could kill by simply gazing at its victims. Today in Portugal, it is considered a symbol of love, given to loved ones in a small decorative pot or manjerico on St. Anthony’s and St. John’s days.
Uses for basil range from Thai to Italian cuisine. This herb traveled along medieval trade routes and eventually found its way to North America, where it is commonly found on many plates and in gardens today. The colorful history of basil is a testament to its remarkable taste and incredible variety. It’s why we are so excited to highlight it in our first virtual tasting! Remember to pick up your tickets today, while supplies last!
In honor of our 33rd business anniversary, we’re holding a very special virtual guided food tasting experience to celebrate with our clients while still appropriately socially distancing.
Enjoy a five course menu of epicurean creations designed by our Executive Chef team, Jackie Keller and Oscar Gonzalez. The menu will be delivered FRESH to your door on Friday, July 31, with the guided tasting via Zoom beginning at 6:30 PM that evening and lasting approximately 30 minutes. The tasting also includes a lively presentation and interactive discussion, with recommendations for wine pairing. Affordably priced at $59.95 per participant, purchase 4, and the 5th one is our gift.
Invite your family, friends, colleagues and neighbors to join in for this unique virtual food tasting event. Simply RSVP (enrollment is limited), and pay through the link below. Free local delivery for current NutriFit members, nominal delivery fee for those not yet part of our NutriFit family. Shipping nationwide available for arrival on 7/31 (cost depends on location).
Tickets for this special event may be purchased here
Our menu titled “The Basil Flight”, features two options – omnitarian or vegetarian and both are designed to highlight our SimpliHealth Growers organic basil – hand planted and harvested on our own solar-powered farm. Don’t miss this unique culinary experience – the kick off event for our new NutriFit loyalty program, the Connoisseur’s Club.
The Basil Flight – Omnitarian Menu
1- Heirloom tomato Farcie with fresh Buffalo burrata cheese
2- Miso-glazed Mary’s chicken confit with pickled beetroot, vichyssoise, Basil pea salad
3- Pinot Noir braised Short Ribs with celeriac mousse. Lamb au Jus with Cipollini onions
4 – Palate Cleanser of Watermelon Bites with Port and basil reduction
5 – Ganache au Chocolat – coated Cake Pop with Cara Cara orange
The Basil Flight – Vegetarian Menu
1 – Heirloom tomato Farcie with fresh Buffalo burrata cheese
2 – Forest Fire: Szechuan-roasted cauliflower, and Basil, Lime and Sesame Broccoli
3 – Thai basil marinated Maitake mushroom with tempeh in French choux topped with Green crown
4 – Palate Cleanser of Watermelon Bites with Port and basil reduction
5 – Ganache au Chocolat – coated Cake Pop with Cara Cara orange
Post by Adam Yaney-Keller
As of this year, 34.2 million people, or 10.5% of the total US population, struggle everyday with a diagnosis of type 1 or type 2 diabetes [0]. For those with this challenging disease, eating can be a frustrating and difficult routine, because creating a diet that manages blood sugar levels takes time and precision. At NutriFit, we have helped our clients with diabetes not only manage their daily meals, but accomplish their long-term, real health goals of living happier and healthier lives. How do we do it? Well, when building a nutrition program around diabetes, it’s important to keep in mind three things: timing, portions, and content.
Timing is crucial for managing diabetes with diet, because you need to regulate your blood sugar levels throughout the day and keeping your meals evenly spaced will help keep those levels steady. For proper control, space your meals out at regular intervals of about 4 – 6 hours apart [1] generally keeping a similar schedule each day, and try not to skip meals. Some people can be more flexible with this than others – for example if you take insulin with your meals [2], so it’s important to create a meal schedule that works for you.
Portioning out your meals, not only in terms of overall size but in the amount of carbohydrates per meal, is an adjustment for many people. However, its importance can’t be overstated in managing your diabetes. Your body converts carbohydrates to sugar, so controlling the amount of carbs on your plate will be critical. But this doesn’t have to mean cutting out all carbohydrates – it’s just about balancing out what you eat and when you eat it so your blood sugar levels stay stable. A general rule to follow is to fill about one quarter of your plate with healthy grains or starches – such as potatoes, whole grain rice, bread or pasta, and about one half your plate with non-starchy vegetables such as asparagus, broccoli, carrots, mushrooms, and salad greens. The last one quarter of your plate is designed for a lean meat such as chicken, turkey or fish. Portion controlling for weight loss will be critical to avoid complications from diabetes which include an increased risk for heart disease, kidney disease and stroke [3]. This is a life-long commitment, so figuring out a diet plan you can stick to and enjoy is critical.
Meal content simply means eating foods that will help you maintain healthy blood sugar levels. This means adding more of certain foods in your diet than maybe you would have had before, and getting rid of others. Limit foods with refined carbohydrates and added sugars, such as white breads, white rice, white flour pastas and especially high sugar drinks and desserts which will cause blood sugar to spike quickly. Add more foods that are high in fiber to your diet, as these not only make you feel full allowing for better weight control, but the fiber helps to minimize rise in blood sugar. This includes foods like oatmeal and beans, carrots, beets, broccoli, and dark-colored greens (think collard, mustard greens and Swiss-chard) and fruits like raspberries, apples (with peels), mangos and bananas. It’s important to remember to drink lots of water to avoid constipation when adding fiber to your diet.
There are a few other foods that have some proven benefits specifically for diabetes. Chia seeds have been shown to lower blood sugar and slow the rate at which food is absorbed, which can help control those levels [4] [5] [6]. Flaxseeds have been show to improve blood sugar control [7] and help diabetics with hemoglobin levels [8]. Fatty fish such as salmon, sardines and mackerel are great ources of omega-3 fatty acids and can help reduce the increased risk diabetics may face for heart disease [9] [10]. Turmeric packs a strong one-two-punch as it can lower inflammation and blood sugar [11][12], but also improve kidney health, which is also very important for diabetics [13][14]. Finally, Greek yogurt has been shown to improve blood sugar control and reduce heart disease risk [4] [5] [6] .
At NutriFit, we are prepared to help you build a diet that works for you and your health needs. If you struggle with diabetes, we have the experience and knowledge to help you start managing it with your diet. Eating does not have to be a stressful or long process of counting carbs, managing portions, and adding in foods to help manage diabetes. Get diabetic meals delivered straight to your home from NutriFit, so that you can get back to living your best, healthiest life.
[0] https://www.cdc.gov/diabetes/data/statistics/statistics-report.html
[1] https://www.webmd.com/diabetes/features/diabetes-eat-control-blood-sugar
[2] https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity?dkrd=/health-information/diabetes/overview/diet-eating-physical-activity/carbohydrate-counting
[3] https://www.heart.org/en/health-topics/diabetes/why-diabetes-matters
[4] vhttps://pubmed.ncbi.nlm.nih.gov/18287346/
[5] https://pubmed.ncbi.nlm.nih.gov/20087375/
[6] https://pubmed.ncbi.nlm.nih.gov/17092830/
[7] https://pubmed.ncbi.nlm.nih.gov/20003621/
[8] https://pubmed.ncbi.nlm.nih.gov/17987126/
[9] https://pubmed.ncbi.nlm.nih.gov/24850465/
[10] https://pubmed.ncbi.nlm.nih.gov/22682084/
[12] https://pubmed.ncbi.nlm.nih.gov/26088351/
[12] https://pubmed.ncbi.nlm.nih.gov/22930403/
[13] https://pubmed.ncbi.nlm.nih.gov/23828329/
[14] https://pubmed.ncbi.nlm.nih.gov/25875220/
Blog Post by Adam Yaney-Keller
The Zone Diet, as told by biochemist Dr. Barry Sears in his 1995 book “The Zone”, takes the approach that weight gain, sickness and premature aging are caused by inflammation in the body. The diet proposes a specific macronutrient ratio of 40% carbohydrates, 30% protein and 30% fat for each meal (commonly known as the 40/30/30 rule) to reduce this inflammation, and get your body in “The Zone”, a clinical state which can be measured by testing certain biomarkers in your blood, such as blood sugar and cholesterol. According to Sears, if you achieve “the Zone” through the diet’s rules, you’ll reap the benefits, including “performing better”, “thinking faster” and “losing excess body fat at the fastest possible rate”[1]. If these sound like a very broad range of benefits, it’s because it is. And while for many achieving “the Zone” may work, for significantly more people it probably won’t. That’s because, simply put, everyone’s “Zone” is different.
An easy way to look at the problems with the Zone Diet is to examine what it does and does not allow you to do. While the Zone does not strictly forbid any foods, it somewhat resembles a Mediterranean diet in what it suggests you avoid and recommends you eat, namely lean proteins (e.g. egg whites, turkey, fish), monounsaturated fats (e.g. avocados, nuts, olive oil) and low glycemic carbs (e.g. oatmeal, spinach, berries). Since the Mediterranean diet is well known to be one of the healthiest globally [2] [3], it works for many people to reduce weight. But, research has shown that the Mediterranean diet doesn’t work for every circumstance[4] . This makes sense because overall health depends on biology, dietary history, environment, and other factors – no one diet is perfect for everyone, since no one person is the same as another.
If you have a more complex goal, such as increasing endurance and energy for athletics, the Zone diet may not be ideal [5] . The Zone diet does not allow for shifting your macronutrient consumption to different times of day, such as more carbs before workouts and more proteins after (which has been shown to work well for athletes to build muscle [6] [7]) – it’s 40/30/30, every meal, every day. And if you have allergies to certain foods, or you simply don’t like them, you may find it challenging to meet the restrictions required by the diet. Measuring out macronutrients is a chore, and over time the burden of it adds up, especially when the diet’s benefits may not align with your goals or preferences. But with the Zone diet, your individual activity and desires are not as important as getting into “the Zone”. That means this diet doesn’t work for you – you work for it. And in the long run, that may not work at all.
So, what’s the alternative? Well, the good news is that there are many. Making your diet work for you is about tailoring a personalized diet plan to your body and your needs. At NutriFit, our process is to ask questions about your history, goals and preferences. We’ve found that by taking this highly-customized personalized diet plan approach (for over 30 years), the best strategy is one that minimizes your headaches and maximizes your preferences, while keeping the end goal in sight. And that doesn’t mean doing the same thing over and over – your needs may shift from year to year, and day to day, as does your health. We commit to you by working to find a customized solution and staying dynamic in that role by seeing your results and changing with you. It doesn’t mean you still won’t restrict some foods and eat more of others – this is a huge part of a healthy lifestyle.
The truth is, the problem with the Zone Diet is that everybody’s “Zone” is different. Each of our bodies has different shapes, make-ups, histories, and needs. Instead of thinking in “Zones” we must achieve, we should rather think of “Paths” we can go down, paths which may lead one way at one stage in life and a different way in another. But each person’s path is different and finding the one you like doesn’t mean committing to the strict Zone Diet ratio every day, for the rest of your life. We can help you find your path, and help you stick to it.
Sources
[1] https://www.zonediet.com/the-zone-diet/
[2] https://pubmed.ncbi.nlm.nih.gov/28710052/
[3] https://pubmed.ncbi.nlm.nih.gov/20929998/
[4] https://academic.oup.com/ije/article/46/5/1478/4056503
[5] https://pubmed.ncbi.nlm.nih.gov/11834107/
[6] https://pubmed.ncbi.nlm.nih.gov/28919842/
[7] https://pubmed.ncbi.nlm.nih.gov/17609259/
1. Get real about your weight.
Most of us look in the mirror from the neck up. When was the last time you looked at yourself from the neck down? Do you have a point of reference from before the COVID-19 quarantine? How do you measure your weight now? Is it the same way you measured before the stay-at-home period began? How do you determine what your weight should be? How recent is your weight gain (really)?
2. Look at your eating plan.
Do you have one? Are your meals and snacks scheduled or random? Are you willing to schedule your regimen formally (on paper)?
How hungry are you before your meals (using a 1-10 rating scale – 1 = starved; 10 = stuffed) and after you eat?
3. Look at your drinking plan.
Do you have one?
Are you eating to quench your thirst instead of drinking water?
4. Take a look at the other factors that can directly affect weight.
Rate your stress on a scale of 1-10: 1 is totally relaxed, 10 is completely stressed out.
How do you deal with your stress?
5. Make a schedule.
Our brains love habits – good and bad (the brain doesn’t distinguish).
How long do you think it takes to form a new habit? Surprisingly, it’s not 30 days, like we may have thought – it’s 66 days. Specifically, what new habits would you like to develop around your relationship with food? How can you break them down into Mini Habits that you can weave into your day? What can you do to build a foundation for these habits so you can start eating healthy during quarantine and avoid the “Quarantine 15”?
Focus on the behavior, not the outcome. Guarantee success by making the first goal really easy.
Measure your progress – visually – using any marker that is meaningful to you.
Ask yourself this: When I _______________then I will _____________________.
Celebrate weight progress – it builds success!
In honor of Cinco de Mayo, we’re pleased to share one of our client-favorite Mexican fusion recipes: Mexican Spring Rolls!
While the COVID-19 pandemic may have derailed your usual Cinco de Mayo celebration, you can still create a party atmosphere in your kitchen with this festive, Mexican-inspired recipe.
Mexican Spring Rolls RecipeServings – 6 rolls
Serving Size – 2 rolls
Ingredients
cilantro leaves – 12 ea
enchilada sauce – 1/2 cup
green onion, diced – 2 ea
ground turkey – 1 lb
NutriFit Calypso Salt Free Spice Blend – 1 tsp
onions, chopped – 1/2 cup
reduced fat cheddar cheese, grated – 3/4 cup
rice paper – 12 ea
romaine lettuce, shredded – 2 cups
tomatoes, diced – 1 cup
Directions
For each teaspoon of the Calypso Blend, you may use: 1/2 tsp. ground chilies, 1/4 tsp. ground cumin, 1/8 tsp. each black pepper and garlic powder.
To make filling:
1. Sauté ground turkey with enchilada sauce, Calypso blend and onions until cooked through. Pour off any excess fat and cool.
To roll the spring rolls:
1. In a bowl of warm water, dip a sheet of rice paper until both sides are moist. Let sit for 1 minute until the rice paper is soft.
2. Place approximately 2 tbsp. of the meat filling on the edge of the rice paper (closest to you) and add a teaspoon of green onion, cilantro, lettuce, tomatoes and cheese. Take the rice paper from edge and roll 1/3 of the way; fold in both sides towards the center and then continue to roll the rest of the way (like you would roll a burrito).
3. Repeat for the remaining sheets of rice paper. (You can cover the rolls with a moistened paper towel as you are rolling the other sheets to avoid the rolls drying out.)
4. Serve immediately or cover the rolls with plastic wrap and refrigerate.
There are many different types of social support systems that we all need as humans. Now, more than ever, it’s important to figure out who is actually there to support you, and what kind of support he or she provides. Here’s a simple exercise that can help you define your social support system using pen and paper. No drawing skills needed!
Start with a small circle, just big enough to contain the people with whom you can be most intimate. Put their initials in that circle. The next circle is for family or close friends – draw a larger circle around the first and insert these folks in that circle. The next outer circle is for friends that you enjoy spending time with but are not people with whom you’d share your inner thoughts. You’re halfway there! Three more circles – professional colleagues are placed in the next circle, or those people whom you think you could count on for help if needed. Then comes a circle of non-professional acquaintances, more distant relations or neighbors. The outermost circle are people who provide informational; support, like your lawyer, banker, therapist or coach.
Now that you have a visual of your perceived social support system, you have a more concrete understanding of the people that you can call on. Perhaps the most helpful part of this is seeing where you have “holes” in your social support, and since friendships benefit all parties, reaching out now really can be very helpful to others who may need to fill holes, too. And, you might come away with a new perception and increased gratitude for supportive people in your life right now!
Taken from a Podcast with Dr. Shelley Carson, author of Your Creative Brain (Jossey-Bass).
Are you in the 60% of US consumers that order takeout once a week? Have the number of times you order per week gone up during the current COVID-19 pandemic? Are you worried about quarantine weight gain, or the ‘quarantine fifteen’? We have some healthy takeout meal tips and advice on why it might be better to consider healthy home delivered meals while you’re staying safe at home.
Think Beyond A Single Meal
It’s easy to order up something on the spur of the moment that’s delivered before you’ve had time to consider the overall nutritional value of the meal, and how it fits into your daily caloric targets, but that’s where you can easily get in trouble. Consider your daily caloric intake , and what that spontaneity might cost, beyond the amount you’ll pay in dollars and cents. The overall calorie, fat, carbohydrate and protein of each meal matters.
Consider Portion Sizes
While a larger container of any given item may be less a better value, it’s important to consider what the right portion size is for you when you ‘dish up’ for dinner! Leaving some leftovers for the next day is a great way to avoid the dreaded quarantine weight gain. If your delivery doesn’t contain a recommendation for portioning that is appropriate for your individual body and lifestyle (you’re remaining active while staying safer-at-home, right?), finding out the correct portion size can help turn a regular delivery dinner into a more healthy takeout meal!
What To Do With Leftovers
Not one for repeating the same meal? Think about buying up some freezer bags and putting some of that delivery away for a couple of weeks. Most cooked food can be successfully frozen if properly packaged for the freezer (ie. ziplock-style bags that allow you to see what’s inside) for up to 3 months.
COVID-19 – How to handle containers that you might bring in from outside
Do you have confidence in the safety of the food that is being delivered to your door? If you are receiving meals from a source (like NutriFit) that wipes the containers and bags before sending them out, you can rest more easily. However, it’s a good idea to wipe off any boxes that you receive from others with a bleach towel, then throw out the wipes or put the towel back into a bucket of diluted bleach solution and sanitize the surface that you worked on.Wear gloves while you’re doing this, then dispose of the gloves and wash your hands thoroughly with warm soapy water.
Everyone has their favorite guilty pleasure takeout – at NutriFit, we offer healthy, tasty versions many of your favorite Chinese, Mexican, Italian (and more) dishes. Our A La Carte menu features over 100 items including vegetarian, vegan, dairy free, gluten free options – all of which come labeled with full nutritional information.
These days, it’s impossible to miss the constant reminders about the importance of robust health. We all know that, when you eat foods that boost your immune system, you are better able to remain healthy, even under stress.
NutriFit is here to help. For the past 32 years, our meals have contained the healthiest, premium-quality ingredients obtainable. Precisely the kinds of foods that boost your immune system. In fact, foods that boost your immune system have always been the cornerstone of our service – free range, antibiotic- and hormone-free meat, poultry and pork; wild-caught fish and seafood; wholesome whole grains; and healthy dairy, nuts and seeds. And of course, largely organic produce, an increasing amount of which is grown on our own small, sustainable farm, by us, personally.
It is universally recognized that a well-rounded diet that features abundant variety from plants and proteins of all kinds is the key to better withstanding illnesses of all kinds, including viruses such as COVID 19. To this end, we also provide an unparalleled variety of organic fresh juices and smoothies to enhance your nutritional status and round out your diet.
Your health is our paramount concern. We value the trust you place in us, and maintain the strictest standards of sanitation and safety in the purchase, preparation and delivery of your meals. Our entire NutriFit team of employees, from the office, to the kitchen staff and our drivers, all continue to be extraordinarily vigilant in the furtherance of this mission – to help you live a longer, healthier life.
There is nothing more important to us at NutriFit than food health and safety, and the safety of our clients, employees and community. That’s why we wanted to share the steps we are taking and our sanitation and food health and safety practices with all of you.
First, we have always maintained an extraordinarily clean and sanitary facility. We proudly display our A Rating granted by the Department of Public Health since ratings began. All of our kitchen employees have received certified food health and safety training. In fact our founder, Jackie Keller, taught Food Handling and Safety for the Department of Health for many years.
Our facility is also cleaned thoroughly each day using environmentally-friendly and highly effective cleaning agents. We use food gloves (non-latex) when plating your meals (and always have)! We wipe the insides of our delivery bags with a bleach solution daily.
You many have noticed some of our new containers. As new, durable and truly compostable alternatives become available, we are sourcing and experimenting with them. Our goal is to eliminate any non-recycled containers. In the interim, any meal containers that are returned to us are washed and donated to the local food banks (OPCC/West L.A. Food Bank/Step up on Second). We have done this for over 20 years.
We welcome visitors, so if you would like to see our kitchen, we are located in the heart of west L.A. and would love to meet you!
Please feel free to call with comments, questions or concerns.
A common question we’re asked is the difference between healthy fats vs unhealthy fats. With high fat fad diets, like the ketogenic diet, it is important to examine what the difference is between healthy fats vs unhealthy fats. Many years ago, people thought eating low-fat foods would lead to a low-fat body without taking into consideration the difference in fats and which they were consuming. While that myth has been dispelled time and time again, there’s still a lot of confusion among people without a nutrition background about what constitutes healthy fats vs unhealthy fats. Good fats include monounsaturated fats, polyunsaturated fats and omega-3’s – these fats do not increase cholesterol and are very heart-healthy. These fats are an essential part of a healthy diet and help to the body absorb nutrients, assist never transmission and maintain cell membrane health.Unhealthy fats include trans-fats found in hydrogenated oils and some saturated fats. Not all saturated fats are created equal – some may not have either a positive or negative effect on health, such as those found in canola oil – while others, such as those found in butter and ice cream, fall into the “bad” fat category. These “bad” fats result in obesity, heart disease and other devastating health problems.Rather than look for non-fat products, which may be high in calories or sugar, choose foods with healthy fats for weight loss, heart-health, lowered cancer risk, and great taste. Here is a list of six healthy fats that you should start eating today:
Nuts
Many nuts and seeds are rich in omega-3 fatty acids which help to protect your heart by regulating rythms that can cause heart attacks. Several studies have also shown that eating nuts lower your risk of heart disease and type-3 disease.
Seeds
Seeds are a great source of healthy fats. For example, flax seeds contain omega-3’s that have been linked to a reduced risk of breast cancer, heart disease and stroke. Additionally, chia seeeds are loaded with omega-3’s and are also high in protein.
Avocados
Avocados can lower your LDL (bad) cholesterol and raise your HDL (good cholesterol) and also reduce the risk of prostate and oral cancer.
Cold water fish
Fish are high in omega-3 fatty acids that reduce inflammation and growth of plaque on heart arteries.
Eggs
Eggs are an excellent source of protein, Vitamin A, B, D, and E as well as favorable minerals such as zinc, phosphorous and selenium.
Olive oil
Olive oil is high in monounsaturated and polyunsaturated fats that lower total cholesterol, normalize blood clotting and help control insulin and blood sugar levels.
You might be wondering at this point if you should adopt a low fat or low carb diet for weight loss. A recent 12 month study published in JAMA showed no significant difference in weight loss success with either diet. So what should you eat? Our recommendation is to focus on a diet that you can maintain long term- including wholesome diet high in whole grains, legumes, plant-based protein, nuts and healthy oils, fish, limited red meat and no highly processed foods or refined sugars. This will ultimately set you up for long term success so that you can eat healthfully without worrying about dieting.
Want to eat healthfully but need some help in the cooking department? Check out our healthy sample menus menus for great options.
Have a marathon coming up? Here are some marathon nutrition tips for training and race-day to help keep you in top shape. As the saying goes, “not planning is planning to fail” and this holds especially true for marathon runners. To keep energy levels up and avoid crashing, ensure that you have a marathon diet plan and a race-day hydration plan. Eat a small meal or two four hours before the race – make sure that you do not try any new foods to avoid any unexpected reactions. As a part of your marathon nutrition, make it a habit to bring and eat small snacks that are high on the glycemic index on runs longer than one hour. It is important for your marathon diet plan to not wait until you are hungry to eat, especially during longer runs. Knowing your body and when to refuel before waiting for a rumbling stomach is crucial for healthy marathon nutrition. The body stores a maximum of 2000 kilocalories of glycogen, which it quickly burns after 90 minutes or so. Research shows that the typical 145 lb male burns 100 calories/mile with 80 of those calories coming from carbohydrates and 20 from fat. Another way to keep energy up during your marathon diet plan is with caffeine – but only use this if you regularly consume it and have a plan in place to balance caffeine intake with water and carbohydrate intake. Energy gels and sports drinks also contain carbohydrates and, when used properly, are a good supplement to your GI snacks. Incorporate these energy gels in your marathon diet plan and consider using them as a chaser after re-hydrating with water. NutriFit also makes a wonderful Mighty Muscle Mix, which is a great recovery snack for your marathon nutrition.It is also important to take race-day conditions into consideration – high humidity and heat will affect your energy and run. Be sure to drink plenty of water and stop at aid stations along the marathon path. Pay attention to the color of your urine and bladder to identify possible problems and know the affects medications you may be taking might have on your body during the race.
Marathon running nutrition works hand-in-hand with your training so be sure to consult a physician before adopting a new diet.
Need some help in planning your meals? Check out our Sports Nutrition Diets for sample menus and information on how we can help you get into optimal shape.
Looking for a vegan and gluten free snack to keep you satisfied between meals? Look no further than today’s featured recipe: Moroccan lentil soup with Lemon & Coconut! This yummy coconut lentil soup recipe is packed with protein and a perfect pre- or post-workout snack.
Lentils are a great vegan and gluten free plant-based protein that are high in fiber and a good source of folic acid, magnesium and iron.
Additionally, lemons provide a great source of vitamin C; coconuts are high in manganese, which is important for bone health, as well as copper, iron and selenium.
Moroccan Coconut Lentil Soup Recipe with Lemon
Servings – 3
Serving Size – 1/2 cup
Ingredients:
canola (or other) oil – 2 tbsp
cilantro leaves – 1 bunch
cumin seeds – 1 tsp
ginger – 1 (2″) piece
fresh red chiles, chopped and seeded – 2 small
garlic, minced – 2 cloves
lemon juice – 2 tbsp
NutriFit Rockin’ Moroccan Spice Blend – 1 tsp
onion, finely chopped – 1/2 cup
multicolored lentils – 2/3 cup
reduced fat coconut milk – 1 cup
almonds, silvered and toasted – 1/4 cup
water – 1 cup
Directions
1. Heat the oil in a nonstick skillet, add the ginger, onion, garlic, chiles and cumin and cook over medium heat, stirring occasionally, for about 5 minutes, until the onion is softened but not colored.
2. Stir in the lentils, water and and Rockin’ Moroccan spice blend. Bring to a boil, then reduce the heat to low, cover and simmer gently, stirring occasionally, for 10-15 minutes, until the lentils are just tender, but not broken up.
3. Stir in all but 2 tbsp. Of the coconut milk. Bring to a boil and cook, uncovered, for 10-15 minutes more, until the mixture is thick and pulpy. Remove the pan from the heat, stir in the lemon juice and cilantro leaves. Season to taste.
4. Top with toasted almonds and serve reserved coconut milk
Want to leave the cooking to us? Check out our sample menus here
Gaining weight can be distressing, especially when you feel you’re doing everything right. Aside from not eating right or exercising enough, there might be several surprising reason’s you’re gaining weight that might not occur to you! Here we examine a number of reasons for weight gain that might affect your health. In addition to maintaining a healthy diet and exercising regularly, it is also very important to get enough sleep to keep your metabolism and hormone levels in check. This also helps you avoid late-night snacking Examining stress level is also important. When we are extremely stressed, our bodies secrete a hormone called cortisol that can cause an increase in appetite (resulting in an increased intake in calories). Stress generally takes attention away from diet or healthy eating, causing unnoticed and unwanted weight gain. Many people who quit smoking also experience weight gain. Although this is not universally true, studies have shown that people who tend to gain weight after quitting smoking do so because the lack of nicotine has decreased their metabolism, made food taste better and has left you feeling hungrier and eating more. Smokers also tend to look for something to eat to substitute a cigarette during withdrawal. Here’s a recent study on the effects of smoking cessation and weight. Weight gain can also stem from intake of excess alcohol. This is a common area that people skip when analyzing the reasons for their weight gain and lifestyle. There are many empty calories in alcohol that are digested and broken down much slower by the body and therefore cause weight gain or slow down weight loss.
At NutriFit, we’re dedicated to helping clients achieve long term success by taking a science-based approach to healthy eating.
To learn more about our weight maintenance programs, click here
Clients struggling with their weight may also benefit from health and wellness coaching. Our founder, Jackie Keller, holds multiple board certifications in health and wellness coaching and is a practicing Health and Nutrition Coach.
Beginning January 1, 2020, doctors will be able to prescribe health and wellness coaching. Under the Category III Current Procedural Terminology (CPT) Codes approved by the American Medical Association (AMA), health and wellness coaching prescribed by a physician may be eligible for medical reimbursement with certain types of insurance.
NutriFit founder Jackie Keller, is one of the elite coaches with the required National Board Certified Health and Wellness Coach (NBHWC) certification awarded with the Category III CPT codes.
Mastering health and the confidence to sustain wellness is a journey of personal growth. Health and wellness coaching is founded on coaching psychology, a new and fast-growing field dedicated to the enhancement of well being and generating more meaning, satisfaction and positive emotion in life.
As a certified health and wellness coach, Jackie conducts one-on-one sessions during which clients set achievable goals in six wellness areas: fitness, weight, nutrition, stress, health, and the life issues that impact health. Along the path of change, you will create solutions to overcome obstacles. This helps you build confidence and energizes you to maintain new behavior patterns.
Jackie guide clients in mindful thinking and building confidence and helps clients define a higher purpose for wellness. By drawing a personal wellness blueprint, Jackie will show clients how to harness the strengths needed to overcome obstacles. Coach and client will build a support team, inspiring and challenging clients to go beyond what they might be able to do alone. By the end of three months, clients typically reach 80% of their first priority goals, and more than 70% of their second priority three-month goals.
Coaching sessions can be conducted in-person, by phone or via video conferencing.
Interested in seeing how coaching can help you? Learn more about personal wellness coaching at NutriFit or visit Jackie’s website
To learn more about health and wellness coaching insurance coverage, click here
A recent study published in JAMA analyzed the connection between mortality and consumption of plant-based protein vs animal protein. The two year study included approximately 131,000 participants and assessed protein intake by percentage of energy, adjusting results for risk factors associated with poor diet or unhealthy lifestyles.
The study concluded that higher plant-based protein intake was “associated with lower all-cause mortality” and animal protein intake was “not associated with all-cause mortality…but was associated with higher cardiovascular mortality”.
Furthermore, the study recommended substitution of plant protein for animal protein (with an emphasis on processed red meat) – especially for those with low lifestyle risk factor.
Excellent sources of plant-based proteins include non-GMO tofu, tempeh, edamame, lentils, beans and quinoa.
NutriFit offers both plant-based meal planning as well as plans that included balanced amounts of animal proteins. All of our plans are also low sodium and are high in whole grains, fruits and vegetables and healthy fats from nuts and seeds.
To read more about the benefits of plant-based protein, read the entire study.
Source:
JAMA Intern Med. 2016 Oct 1;176(10):1453-1463. doi: 10.1001/jamainternmed.2016.4182.
It is widely accepted that there’s an important need for eating healthfully during pregnancy. However, will all the conflicting information out there – it can be confusing! Most pregnant women are worried about what they should be eating to allow for healthy baby development without unneeded or unhealthy weight gain.
While you should discuss what diet is best for you with your doctor, adopting a Mediterranean diet during pregnancy may be beneficial to reducing your risk of gestational diabetes and maintaining healthy weight gain. A study just published in the journal, PLOS Medicine, found that woman who followed the Mediterranean diet during pregnancy had significantly lower risk for gestational diabetes. These women also gained about 2.2 lbs less during pregnancy. Read the entire study here.
We fully support the Mediterranean diet platform at NutriFit, which focuses on whole grains, healthy fats from nuts and oils, no processed food, seasoning with herbs and spices and limit, and limited amounts of red meat. At NutriFit, we are committed to the long-term success in health for our clients by taking a science-based approach to nutrition.
Eating healthfully during pregnancy is only one small aspect of nutrition for moms and babies – and maintaining a healthy weight is equally important for living longer and healthier lives. Unlike other fad diets, the Mediterranean diet is easy to maintain long term – meaning moms (and dads) can adopt it before and after pregnancy.
In addition to helping moms get back in shape after pregnancy with her book, Body After Baby, NutriFit founder Jackie Keller has also helped many expectant moms with eating healthy before and during pregnancy. Whether expectant mothers need help with how many calories to consume, or more complicated issues like gestational diabetes, Jackie guides moms through all aspects of pregnancy nutrition.
Find out how you can have healthy pregnancy meals delivered to your door with our Body After Baby meal plans.
Looking for a bright and unusual side dish for your next summer gathering? Here’s a healthy Beets recipe with Blue Cheese – sure to impress your friends!
Roasted Beets with Blue Cheese & Balsamic
Servings: 8
Serving Size: 1/2 cup
Ingredients:
8 beets, medium, whole
2 tbsp balsamic vinegar
1 tbsp extra virgin olive oil
1 tsp NutriFit Salt & Sugar Free French Riviera Spice Blend
1/3 cup pecans
4 oz. reduced fat blue cheese
Directions:
1. Preheat oven to 400F.
2. Wash the beets and place them on a sheet pan. Roast in the oven until they pierce easily with the tip of a paring knife.
3. Remove the beets from the oven and let cool until cool enough to handle.
4. Trim the ends from the beets and peel. Cut the beets into wedges and place in a serving dish. Season lightly to taste with the French Riviera blend. Drizzle with the olive oil and balsamic vinegar.
5. Sprinkle with the nuts and blue cheese and serve at room temperature.
We’re often asked about the health benefits of turmeric by our clients. Turmeric has long been used as a staple in Southeast Asian cuisine. This bright yellow spice from the root of the Curcuma longa plant is one of the most well-studied and powerful anti-inflammatory superfoods. The main compound responsible for turmerics’ power is curcurmin, which is responsible for that famous canary yellow color. It is also a powerful antioxidant, giving it wonderful anti-cancer and age related disease properties as well.
Curcurmin has been shown in studies to relieve chronic inflammation, which overtime can lead to heart disease, cancer, Alzheimer’s and other degenerative conditions [1],[2],[3]. On an acute basis, it also leads to the daily aches and pains that can prevent a more active lifestyle. Curcurmin has been shown to improve the symptoms of arthritis, even more so than some anti-inflammatory medications [4].
Curcurmin has also been shown to improve the function of the endothelium (the lining of blood vessels) which can regulate blood pressure and help with circulation [5]. Additionally it has shown promise as an antidepressant, boosting serotonin and dopamine, which can help get into the healthy mindset that is crucial for maintaining overall wellness [6]. Because turmeric contains only 3% curcurmin by weight, try combining it with black pepper and fats in order to boost uptake and maximize it’s powerful beneficial properties.
Here are a few of the many terrific NutriFit options that you can order that contain turmeric:
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[1] Libby, Peter, Paul M. Ridker, and Attilio Maseri. “Inflammation and atherosclerosis.” Circulation 105.9 (2002): 1135-1143.[2] Coussens, L. M., & Werb, Z. (2002). Inflammation and cancer. Nature, 420(6917), 860.[3] Lumeng, C. N., & Saltiel, A. R. (2011). Inflammatory links between obesity and metabolic disease. The Journal of clinical investigation, 121(6), 2111-2117.[4] Chandran, B., & Goel, A. (2012). A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytotherapy research, 26(11), 1719-1725.[5] Akazawa, N., Choi, Y., Miyaki, A., Tanabe, Y., Sugawara, J., Ajisaka, R., & Maeda, S. (2012). Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women. Nutrition research, 32(10), 795-799.[6] Kulkarni, S. K., Bhutani, M. K., & Bishnoi, M. (2008). Antidepressant activity of curcumin: involvement of serotonin and dopamine system. Psychopharmacology, 201(3), 435.
A recent study funded by the Gates Foundation and published in the Lancet found that around 11 million global deaths in 2017 could be attributed to diseases caused by poor diet, such as high sodium diets and low fruits and grains consumption. The study was conducted over the span of 27 years (1990 – 2017) and included data from 195 countries.
The authors chose 15 well-researched and accepted adverse dietary risk factors to correlate with available data for each population’s morbidity and mortality rates. These risk factors included but were not limited to, diet low in whole grains, fiber, fruits, vegetables, legumes and diets high in red meat, sodium and trans fatty acids.
The study concluded that diet-related diseases were “responsible for more deaths than any other risks globally, including tobacco smoking” and that “improvements of diet could potentially prevent one in every five deaths globally…unlike many other risk factors, dietary risks affected people regardless of age, sex, and sociodemographic development of their place of residence. Although the impact of individual dietary factors varied across countries, non-optimal intake of three dietary factors (whole grains, fruits, and sodium) accounted for more than 50% of deaths and 66% of DALYs attributable to diet.”
At NutriFit, it has always been our mission to improve the health of our clients through diet. For over 30 years, we have promoted a diet that is low in sodium, high in whole grains, fruits, vegetables, legumes and nuts and seeds with limited amounts of red meat and no highly processed foods or unhealthy trans fats. The study’s findings are another validation of these diet philosophies we incorporate in each of our client’s meal plans.
Link to full study.
https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(19)30041-8/fulltext
For over 30 years, we have adopted the Mediterranean diet as our default client meal plan and, once again, it was named as the best diet of 2019 by US News and World Report earlier this year.
So what is the Mediterranean diet?
The diet emphasizes well-rounded plant based eating while still allowing fish, low fat dairy products, eggs and poultry as well as with limited amounts of red meat; healthy fats; whole grains; seasoning with herbs and spices rather than salt, and lots of fruits and vegetables. There are no tricks or complicated rules associated with it – just simple, wholesome eating that excludes refined and processed food.
What are the benefits of the Mediterranean diet?
Several studies have confirmed that the benefits of the Mediterranean diet include reduced risk of heart disease, diabetes, memory loss, cancer and high cholesterol. The diet is easy to follow and helps adherents not only lose weight, but maintain weight in the long term.
Where can I read more about it?
We recommend the following studies if you’d like to read more about the benefits of the diet:
According to the American Heart Association, heart disease accounts for 1 of every 7 deaths in the United States and approximately 92.1 million Americans currently live with some type of cardiovascular disease or after-effects of stroke. Extensive research has confirmed that a heart healthy diet plan and lifestyle lowers the risk of coronary heart disease, high blood pressure, stroke and certain cancers.
To help kick off your heart healthy diet plan, consider switching to a primarily plant based and whole grain diet by limiting red meat, eating fish at least once a week, choosing low fat dairy products, cutting out refined carbs and sugar and limiting unhealthy fats. Additionally, limit sodium intake – the AHA diet plan recommends limiting daily sodium to 1,500 mg for a healthy adult. Switching out salt for herbs and spices is an easy way to add flavor to your food without eating excess salt. If you need guidance, the Mediterranean or DASH diet meal plans are consistently found to be the healthiest diets for overall health and what we recommend at NutriFit.
Nutrition is just one part of the equation – regular exercise is also an important factor in preventing heart disease. Check out the following info graphic with recommendations for physical activity from the AHA.
Good nutrition is not only the key to a healthy body but also a healthy brain!
For example, a well-balanced Mediterranean diet (like we provide at NutriFit) has been shown to decrease the risk of cancer, stroke, cardiovascular disease and dementia. A brain-healthy diet can also reduce homocysteine levels, a risk factor for age-associated cognitive decline.
Leafy vegetables (such as spinach, kale & romaine lettuce) are high in folate and B vitamins which can affect brain function, mood and metabolism. Studies on nutrition and the brain have shown that people who eat a brain-healthy diet of at least one portion of leafy vegetables per day had a slower rate of cognitive decline than those who did not. Additionally, cruciferous vegetables (such as broccoli, cabbage, brussel sprouts, etc) have been shown to decrease risk of stroke by decreasing plaque build up and inflammation in the brain.
Polyphenols found in citrus fruits, blueberries, onion, parsley, apples, kiwi (and more) have been associated with promoting memory and learning, reducing brain inflammation and decreasing the risk for dementia.
Along with a proper brain-healthy diet, exercise is also an important factor in maximizing your brain health. Studies on nutrition and the brain have also shown that the combination of a healthy diet and regular exercise can decrease the negative effects of a high fat diet. Resistance training improves cognition as well as muscle strength and bone density which are especially important to focus on as you age.
With the start of the school year just around the corner, we thought we’d share our blueberry chutney recipe that can be used as a healthy after school snack served with crackers and cheese or as a relish to go with meats or poultry for dinner. Let us know what you think of this healthy chutney recipe!
Blueberry Chutney
Servings: 4
Serving Size: 1/4 cup
Ingredients:
blueberries – 3 cups
dried cranberries – 1/4 cup
fresh ginger, minced – 1/4 tsp
ground cinnamon – 1/8 tsp
lemon juice – 1 tbsp
onion, minced – 1/4 cup
raspberry vinegar – 1/2 cup
sea salt – 1/4 tsp
sugar – 1/2 cup
Directions:
1. Combine the vinegar, sugar, onion, ginger, cinnamon, lemon and salt in a saucepan, bring to a boil and simmer 15 minutes. 2. Add 1 cup of the blueberries, and the cranberries. Simmer 20 minutes, stirring frequently. 3. Add the remaining 2 cups blueberries and simmer another 10 minutes.
You’ve heard it about it all over the news, celebrities tout it, your friends have suggested it. But do you really understand the mechanics of the diet? We’re here with the definition of the keto diet and some answers to common questions.
So, what is a ketogenic diet?
The definition of the keto diet is an eating regimen based on eating very low carbs, moderate amounts of protein and very high fat.
By eating very low amounts of carbohydrates you deprive your body of its main source of energy, glucose. Your body then turns to stored glucose in your muscles and liver until eventually it is depleted and must look to other sources for energy. Your body then enters a state called ketosis, in which it releases an alternate fuel source called ketones, produced by your liver from stored fat during periods of intense exercise.
The idea of the diet is to eat enough food during the day to avoid going into starvation mode and all of the negative associated effects while staying in ketosis. According to an article published by the Harvard School of Public Health, “Proponents of the ketogenic diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as “ketoacidosis”) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming. How soon ketosis happens… is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate.” (1)
While some studies have shown that the ketogenic diet is beneficial for weight loss in the short term, research results are inconsistent. Furthermore, maintaining a very low carbohydrate/high fat diet is difficult for most in the long term and there can be some negative effects of ketogenic diet on your mood and energy level. “Available research on the ketogenic diet for weight loss is still limited…A ketogenic diet has been shown to provide short-term benefits in some people including weight loss…However, these effects after one year when compared with the effects of conventional weight loss diets are not significantly different.” (1)
So what kind of diet is right for you?
There are many factors that go into weight loss and we work with you to find what kind of diet works best for your lifestyle. At NutriFit, we believe in a highly individualized approach to weight loss that allows our client’s to maintain their weight in the long term. While everybody finds success differently, we’d like to offer the following research based tips for improving your diet:
Cut out highly processed foods, refined starches and added sugar
Focus on a wholesome, plant based diet high in whole grains; fruits & vegetables and healthy proteins (such as beans, nuts, seeds & lentils)
Limit red meat and watch your sodium intake – the FDA recommends eating less than 2,400 mg of sodium per day
Try to reduce your stress level and get the recommended 8 hours of sleep per night
Drink plenty of water
Adopt a daily exercise routine that works for your schedule and lifestyle
For more information on the keto diet, we recommend the following articles:
(1) https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
(2) http://davidkatzmd.com/toasting-2017-goodbye-with-ketogenic-kool-aid/
Celebrate spring with our fast and simple Strawberry Spring Salad recipe!
Ingredients:
2 tsp – extra virgin olive oil
1 tbsp – honey
6 cup – Italian blend salad greens
2 tsp – pine nuts, roasted
3 cup – strawberries, quartered
1/8 tsp – salt
3 tbsp – water
3 tbsp – white wine vinegar
Directions:
1. Combine vinegar, water, honey, olive oil, salt, and pepper and stir well with a whisk.
2. Combine strawberries and greens. Add vinegar mixture; toss to coat.
3. Sprinkle with pine nuts
You’ve probably been told your entire life that you need to be eating veggies, but do you know why? We can’t talk enough about the health benefits of vegetables but here are some of our top reasons to #eatyourveggies:
Leafy vegetables – such as spinach, kale, arugula and collard greens – are important sources of folate and other B vitamins. Studies have also shown that people who had daily intake of leafy vegetables had a slower rate of cognitive decline compared to those who tended to eat little or no greens.
Cruciferous vegetables such as broccoli and cauliflower can help reduce inflammation and buildup of plaque which increases the risk of stroke.
Vegetables are high in fiber which aids digestion, reduces cholesterol and may reduce the risk of heart disease, type 2 diabetes and obesity.
High potassium vegetables such as sweet potatoes, white beans, tomatoes, lima beans, kidney beans and spinach can help maintain a healthy blood pressure.
So the next time you’re thinking about what to eat – think green!
New research from the Stanford University School of Medicine has declared the the low fat vs. low carb diet debate a draw – with neither diet prevailing in the fight for the best weight loss results. The diet comparison study, published in JAMA and led by Dr. Christopher Gardner, found that not only did either diet yield greater weight loss success than the other but also that participant’s genetics and insulin levels did not predispose them to better results.
A group of 609 participants were split into two groups – low fat and low carb – and had part of their genome sequenced and insulin levels measured to see if there was a genetic component to how much weight they lost on a particular diet. Neither group was instructed with exactly which foods to eat, but instead were given guidelines on making healthy choices and what their general daily carbohydrate and fat intake should be. At the end of the year long analysis, researchers found that participant’s weight loss success did not correlate to either a low fat/low carb approach nor was there a genetic or insulin level component that predicted a better outcome.
Instead, the study found that the best diet consisted of cutting out unhealthy, highly processed foods, added sugar and refined starches while eating a wholesome diet high in vegetables, fruits, whole grains, healthy sources of proteins (beans, lentils, nuts, seeds) and drinking plenty of water. In other words, the key to maintaining weight loss lies in quality of diet, not just quantity of food or eliminating just sources of high carbs or high fat. Furthermore, learning how to eat mindfully was the most important factor in maintaining long term weight loss rather than an emphasis on a low carb or low fat diet.
Need a way to get more veggies in your diet? Try our Beet and Carrot Soup recipe which is high in fiber, antioxidants, vitamin C, iron, magnesium and help promote healthy liver function and heart health.
Ingredients:
2 cups – beets
2 cups – carrots
3 cups – reduced fat vegetable broth
1/8 tsp – allspice
1/4 tsp – nutmeg
1 tbsp – lemon juice
1 cup – onion
3 tbsp – fat free, plain yogurt
1/2 cup – unsweetened orange juice
Directions:
1. Combine the beets, carrot, onion and chicken broth in a medium saucepan. Bring the mixture to a boil; cover, reduce the heat, and simmer for 30 minutes or until the vegetables are tender. Remove the mixture from the heat, let it cool for 10 minutes.
2. Transfer the vegetables to the container of an electric blender, using a slotted spoon; reserve the broth. Cover and process the vegetable mixture until smooth, stopping once to scrape down the sides. Add the pureed mixture, orange juice, lemon juice, nutmeg and allspice to the broth, stirring well with a wire whisk. Cover and chill thoroughly.
3. To serve, ladle the soup into individual bowls. Top each serving with 2 tsp. yogurt.
Vitamin B complex includes the the 8 types of B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 – all of which help the body with essential functions such as breaking down carbohydrates and protecting brain function.
One of the benefits of Vitamin B is that it is an important regulators of neurotransmitter function. Studies have also shown that B vitamins may affect central metabolism, brain function and the modulation of mood.
Vitamin B6 is an important cofactor for the enzymes that synthesize the neurotransmitters serotonin, epinephrine and norepinephrine. Good sources of vitamin B6 include protein, eggs, legumes, nuts, seeds and soy products, seeds, avocado. Additionally, Folate (B9) found in dark leafy greens, beets, asparagus and root vegetables, may reduce risk for depression and memory loss.
Riboflavin (B2) and Cobalamin (B12) both assist with red blood cell production and Niacin (B3) assists in raising HDL (good) cholesterol. Best sources of B12 are fish, dairy, eggs and beef and B2 are almonds, yogurt, eggs, milk, soybean. B3 can be found in beans, milk, eggs and green vegetables.
Biotin (B7), found in pork, chicken, potatoes, cauliflower and barley, helps keep skin and hair looking healthy.
Statistics about smoking show that just one cigarette daily is associated with a “much greater than expected” increase in risk for coronary heart disease (CHD) and stroke, according to research in The BMJ.
In a meta-analysis, the researchers analyzed 141 prospective studies examining the association between smoking and CHD or stroke in millions of generally healthy people. Overall, compared with never-smoking, smoking one cigarette daily conferred significantly increased risks for both outcomes. Here are the findings based on the subset of studies that adjusted for multiple confounders (e.g., cholesterol, blood pressure):
Women who smoked 1 cigarette daily had a 119% increased risk for CHD and a 46% increased risk for stroke.
Men who smoked 1 cigarette daily had a 74% increased risk for CHD and a 30% increased risk for stroke.
The risk from smoking 1 cigarette daily was about half that from smoking 20 cigarettes daily.
Looking for a healthy weekend breakfast recipe?
Try out this recipe for whole grain buttermilk spiced apple pancakes! Apples are high in fiber and antioxidants, both of which make them great for heart and digestive health.
Ingredients:
baking powder – 2 tsp
baking soda – 2 tsp
fat free egg substitue – 0.5 cup
apples, finely chopped – 2 cups
ground cinnamon – 1 tsp
ground nutmeg – 1/8 tsp
honey – 1 tbsp
lemon juice – 2 tsp
molasses – 1 tbsp
reduced fat buttermilk – 2 cups
trans fat free, lite margarine – 1 tbsp
unbleached all purpose flour – 1 cup
whole wheat flour – 1 cup
Directions
1. Combine the whole wheat flour, all purpose white flour, baking soda, baking powder, cinnamon, and nutmeg in a large bowl; stir well.
2. Combine the buttermilk, honey, molasses, margarine, lemon juice, and egg substitute in a small bowl; stir well.
3. Add the flour mixture to liquid mixture, stirring until smooth. Fold in the chopped apples. Do not overmix. Let the mixture stand 5 minutes.
4. Spoon about 1/4 cup batter onto a hot nonstick griddle. Turn the pancakes when the tops are covered with bubbles and the edges look cooked.
Feeling hungry can make even the best of us grumpy but there may be a larger connection between food and mood beyond feeling hangry!
Numerous studies have shown that regular exercise and eating a balanced diet are key to preventing fatigue, stress and lessen your risk for anxiety.
Current research at Tufts University is being conducted to study the connection between diet and mental health. Initial results show that highly processed foods and high refined carbohydrates have been linked to increased risk of anxiety and depression. However, diets with foods rich in whole grains, vegetables and omega-3s have been linked to decreased risk of depression (this is one of the benefits of the Mediterranean diet). The Mediterranean diet is also rich in folate, selenium and anti-oxidants, which have all been shown to have positive effects on not only mood but overall health.
A recent study published in the British Journal of Ophthalmology found yet another health benefit of hot tea: Subjects that consumed at least daily hot tea drink had a 74% decreased chance of developing glaucoma.
Tea has also been shown to have anti-oxidant and anti-inflammatory properties and is a great healthy alternative to caffeinated soft drinks. Flavanoids found in tea are beneficial in reducing the risk of heart disease, stroke and high cholesterol.
So next time you’re thinking about reaching for a soda – think about heating up a glass of tea instead!
What you eat can have a big impact on your external health and the largest organ on your body – your skin!
Here’s some simple anti-aging diet tips that can help improve your nutrition for healthy skin that’s protected and looks great:
Foods high in antioxidants are helpful in anti-aging and can help prevent cellular damage. You might even find some of your favorite foods in this category – including red wine, chocolate, green tea, oranges, kiwi, strawberries. Other high anti-oxidant foods include onion and leafy vegetables, eggs, avocados and whole grains.
Additionally, lycopenes found in red fruits & vegetables (tomatoes, watermelon, red peppers, etc) help fight the damaging effects of UV rays and sunburns.
Foods high in protein, magnesium, zinc, vitamin C and omega-3’s can promote collagen growth and improve skin elasticity and fight wrinkles. Additionally, foods in the alpha-linoleic acid family such as tofu, flaxseed, walnuts, soybeans, canola & olive oils can prevent dryness and skin irritation.
Iron and zinc-rich can help thicken your hair, while foods high in cysteine (red peppers, egg yolks, oats, broccoli, onions and garlic) and silicon (spinach, whole grains, mineral water, coffee, lentils) contribute to stronger hair and nails.
This Moroccan quinoa salad with raisins is one of our favorite Superfood Recipes you can try out at home on your next Meatless Monday with our very own NutriFit Salt Free Rockin’ Moroccan Spice Blend!
Rockin’ Moroccan Quinoa Salad Recipe
Ingredients:
1 tbsp – canola oil
2 ea – celery stalk
6 ea – dried apricots
2 tbsp – golden raisins
2 tbsp – lemon juice
1 tsp – NutriFit Rockin’ Moroccan Salt Free Spice Blend
1 tbsp – orange juice
2 tbsp – pine nuts, toasted
1 cup – quinoa, uncooked
2.5 cup – water
Directions
1. Rinse quinoa in colander before cooking. Bring water to a boil, add quinoa and stir. Cover and cook on low heat for 15 minutes. Drain off excess liquid.
2. Add apricots, raisins and celery. Mix gently.
3. In a separate bowl, whisk together juices and seasoning, then drizzle in oil, whisking constantly. Add dressing to quinoa while quinoa is still warm.
4. Garnish salad with pine nuts. Serve hot or cold.
White quinoa seeds on a wooden background
Read this morning in the New England Journal of Medicine:
Drinking coffee daily — in particular, several cups daily — is associated with a wide range of health benefits, according to an umbrella review of meta-analyses in The BMJ.
The review included over 200 meta-analyses of observational or interventional research into coffee consumption and health outcomes in adults. Among the benefits:
Daily coffee consumption of 3 cups of coffee — regular or decaffeinated — was associated with a 17% lower risk for all-cause mortality, relative to no coffee consumption.
Caffeinated coffee was linked to lower risks for cardiovascular disease, coronary heart disease, and stroke, with benefits highest at 3–5 cups daily.
Caffeinated coffee was associated with lower risks for cancer and liver conditions.
Both regular and decaf coffee appeared to lower risk for type 2 diabetes.
Coffee
Took my Clarity downtown this weekend to see the BodyWorlds Pulse exhibit at the California Science Center. With 5 of us in the car, it was a comfortable ride, and the first time I’ve been driving 3 adults in the rear seat. EASY fit, for any size body, and the air conditioning was more than adequate to cool everyone off! BTW, the exhibit is wonderful, too
Summertime means plenty of barbecues and grilling… and to keep our summertime foods as healthy as possible, The American Institute for Cancer Research has some helpful healthy summer grilling tips.
Research tells us that grilling foods can increase their level of cancer-causing chemicals. Fish, red meat and poultry are the most potentially harmful when prepared on the grill. Why? When the fat from the meat drips onto the coals or stones in the grill, PAHs (polycyclic aromatic hydrocarbons) are formed. These chemicals are deposited on the food from the smoke and flare-ups in the form of charring on the outer surfaces of the meat. The meats themselves produce another carcinogen, HCA (heterocyclic amines), which is formed in the animal protein when it is cooked at high temperatures. HCAs have been responsible for increasing cancer risk in the colon, prostrate, stomach and breasts.
The following healthy BBQ grilling tips can help keep your foods free of carcinogens.
Trim meats to be as lean as possible.
Marinate grilled foods in low-fat marinades to reduce the HCAs.
Watch your portions- eat small amounts of grilled meats.
Lower temperature, and turn the foods often.
Pre-cook meats before placing them on the grill. (pre-bake or parboil)
Wrap foods in foil; poke small holes in it while cooking. This allows the fat to drip out, but keeps the meat protected from smoke.
Never eat charred or burnt pieces.
Place meat on skewers, cut in small pieces, so shorter the cooking time.
Try making grilled fruits and vegetables instead; they add volume and variety to your barbecue. Consider preparing grilled meat as a side dish rather than an entrée. Cook pastas, vegetables, salads and fruit dishes to serve with the meat. Also instead of serving thinly sliced grilled steak with a side salad, try making a large salad and topping it with grilled fish or chicken. The healthiest way to enjoy outdoor cooking is to plan ahead and make sure you are balancing the meal with plenty of vegetables and fruits, using moderation and portion control.
Check out our website, www.nutrifitonline.com for great grilling recipes and menu ideas.
As mentioned in yesterday’s Summer Savvy Tips, Here are 5 of my healthy summer BBQ recipes, including some great recipes for the grill. Please comment and let me know if you try any of them.Avocado-Corn SalsaServing Size: ¼ cup
Servings: 6
Ingredients:
2 ea. avocado, seeded, peeled & diced
2 cups frozen corn kernels, thawed
3 ea. tomatoes, peeled, seeded & diced
3 tbsp. lime juice
1 tbsp. cilantro, finely chopped
½ tsp. green chile pepper, seeded & diced
½ tsp. sea salt
½ tsp. NutriFit Calypso Salt Free Spice Blend*Directions:
1. In a medium bowl, gently combine avocado, corn kernels, tomatoes, lime juice, cilantro, chile peppers, Calyspo blend and salt.
2. Refrigerate until ready to be served.
Nutritional Information: Calories: 182; Fat: 10.5g; Carbohydrate: 23g; Fiber: 6.6g; Protein: 3.7gChilled Honeydew SoupServings: 4Serving Size: 1 cupIngredients:
4 cups honeydew, cut into cubes
¼ cup fresh mint leaves, chopped
2 tbsp. fresh lime juice
2 tbsp. superfine sugar
Directions:
1. Using a food processor, puree the melon, mint, lime juice and sugar.
2. Taste for acidity, add 1 tbsp. Midori (melon liqueur, if available), and reprocess again.
3. Refrigerate until well chilled.
Nutrient Information: Calories: 101; Fat: 0.4g; Carbohydrates: 24.5g; Fiber: 2.6g; Protein: 2gBlack Bean, Corn and Barley SaladServing Size: 2 cupsServings: 4Ingredients:
3 tbsp. balsamic vinegar
2 cups black beans, cooked
1 tbsp. grapeseed oil
2 tbsp. fat free parmesan cheese, grated
2 tbsp. fat free, reduced sodium vegetable broth
2 tbsp. fresh basil, minced
2 cups frozen corn, thawed
1 cup frozen peas, thawed
¾ cup medium pearled barley
2 ¾ cups water
Directions:
1. In a 2-quart saucepan over high heat, bring the water and barley to a boil. Reduce the heat to medium-low; partially cover and simmer for 30 to 35 minutes, or until tender. Drain off any remaining water. Transfer the barley to a large bowl.
2. Add the beans, corn, and peas.
3. In a small bowl, whisk together the vinegar, basil, broth, and oil. Pour over the salad; toss to mix well. Sprinkle with the Parmesan cheese. Serve warm or chilled.
Nutrient information: Calories: 380; Fat: 6g; Carbohydrates: 69g; Fiber: 16g; Protein: 17gPasta with White Beans & KaleServing Size: 2 cupsServings: 4Ingredients:
1 tbsp. olive oil
3 cloves garlic, minced
10 cups kale, stems removed and chopped
½ cup reduced sodium vegetable broth
1 tsp. NutriFit Mediterranean Salt Free Spice Blend
¼ tsp. black pepper
1 ½ cups pasta, cooked al dente and drained
1 tbsp. fresh lemon juice
2 cups white beans (cannellini or other)
¼ cup flat leaf parsley, chopped
¼ cup feta cheese, crumbled
Directions:
1. Heat oil in a large nonstick skillet over medium-high heat.
2. Add garlic; sauté 1 minute.
3. Add kale, broth, spices and pepper, stirring to combine.
4. Cover; reduce heat to medium and simmer 5 minutes or until kale wilts, stirring occasionally.
5. Add pasta, juice and beans to pan, stirring to combine; cook 1 minute or until mixture is thoroughly heated.
6. Divide pasta mixture evenly among 4 plates; sprinkle each serving with 1 tablespoon parsley and 1 tablespoon cheese.
Nutrient Information: Calories: 373; Fat: 8g; Carbohydrate: 58g; Dietary Fiber: 8g; Protein: 18gFresh Fruit TrifleServing Size: 1 SliceServings: 8Ingredients:
8 slices angel Food cake, sliced about 2″ thick
1 cup lite whipped topping
2 cups fat free, vanilla yogurt
1 tsp. vanilla extract
1 tbsp. Amaretto, or other cordial
½ cup blackberries
½ cup strawberries, hulled and halved
½ cup blueberries
½ cup peaches, peeled and sliced
½ cup raspberries, fresh or frozen
½ cup pear, peeled, cored and thinly sliced
Directions:
1. Cut the angel food cake into large chunks, about the same size as the fresh fruit pieces you are using. Put in a large bowl.
2. In a small bowl, combine the whipped topping with the yogurt. Mix very well. Add the vanilla extract and the Amaretto.
3. In a serving bowl, assemble the trifle as follows: put a thin layer of cake cubes on the bottom, top with a thin layer of fruit to cover. Continue layering the cake and fruit until all your ingredients are used up. Pour the topping mixture over the top layer, shaking the bowl gently to allow the mixture to settle down through the layers. Cover with plastic wrap and refrigerate until ready to serve. Best if served within 2 hours of preparing.
Nutrient information: Calories: 193; Fat: 1g; Carbohydrates: 39g; Fiber: 2g; Protein: 5g*All recipes by Jackie Keller, Founding Director, NutriFit LLC
*NutriFit’s Salt & Sugar Free Spice Blends available at www.nutrifitonline.com or call 310.473.1989.
The excessive amount of sugar kids consume during and after the Halloween holiday can be spooky. But it doesn’t have to be. Though most trick-or-treaters tend to throw out the apples and raisins put in their pillow sacks, there are yummy treats that offer a nice compromise – great taste without all the sugar. It’s all in the way you present it. Little ones will love these healthy alternatives – and parents, you’ll love the way their children respond to them. Get your kids involved in preparing healthy treats. Letting them decorate their own creations using miniature candies/chips/sprinkles means they’ll have a blast making and eating them!
Check back soon for some healthful recipes you can make with your Little ghosts and goblins!
It was nice to see the Honda Clarity at the Alt Car Expo on Saturday, but am even MORE EXCITED to have it HERE AT NUTRIFIT on Wednesday afternoon, 9/21!!
If you want to swing by and see/sit in it, please let me know. Can’t wait for my FCV!!!
So excited to drive the new Honda Clarity Fuel Cell – coming to L.A. by the end of this year! Amazed to learn that it will have all of the latest driver safety features (lane keeping assist and adaptive cruise control, among others) that will help me stay on the road safely on my drives to our farm (The Mesa) – I can’t wait – less than 20 weeks to CLARITY.
Jackie Keller: Welcome to Food Exposed and our international cooking
series. You know, when I was a teenager I wanted desperately to go to
France and attend Le Cordon Bleu. I’ve been fortunate during my life
to travel the world and of course I got to do it. I went to Le Cordon
Bleu in Paris and I studied at the Chef’s school there but while I was
there I had a lot of spare time, too to tell you the truth and I did a
lot of shopping around and looking for little, unique, interesting
food tools and gadgets and little markets and you know it’s amazing
what you can find when you go to another country and you really get
immersed in what their food culture is like.
France is a nation of food lovers and the food culture is enormous.
There are over 5,000 restaurants in Paris alone and of course now that
I’m a health coach I’m always interested in how people manage their
health and how they manage their weight and that French paradox, you
know those low rates of chronic heart disease, they’re still a mystery
for us. Despite the fact that the French have a high amount of
saturated fat in their diet, we still don’t really know how they
manage to stay so slender. Some attribute it to the consumption of red
wine and the French do love to drink their wine. The French style of
eating and the low incidence of obesity kind of don’t mesh. We still
don’t get it. The obesity rates are among the lowest in the entire
European Union and particularly French men have some of the lowest
obesity rates on the continent and France has the second lowest
obesity rates among women on the European continent.
So there you go. There are three or four main approaches to French
food. First is the classical French cooking and that traditionally
uses cream-based sauces. That’s the way I learned to cook at Le Cordon
Bleu. There was cream and butter, cream and butter and everything was
made with either one or the other or both. But there’s also what’s
called Haute Cuisine, which is the most sophisticated and extreme end
of the French cooking paradigm, with very elaborate and elegant
dishes, a strong emphasis on presentation and then there’s Nouvelle
Cuisine, which is simpler, lighter, smaller portions, more emphasis on
seasonal and simpler ingredients and more what we see today among the
younger people.
And finally, the Cuisine de Terrior, the rustic, local cuisine, the
local food traditions if you will, locally grown produce, locally
sourced meats, that’s a big thing right now in France. And joining me
today on Food Exposed is Inge Rouge. Inge is a Munich born citizen of
the world. She spent the past 34 years living in six different
countries with her great husband and her two fabulous sons. Inge,
welcome to Food Exposed.
Inge Rouge: Thank you very much.
Jackie Keller: Thank you for joining me, straight from Paris.
Inga: Yeah.
Jackie Keller: Well? Ooh-la-la, I thought we’d do a little classic French
cuisine today, but Nouvelle style.
Inga: Right.
Jackie Keller: So emphasis again on those locally sourced ingredients,
the simple, fresh herbs, the things that I know you grow at Primrose,
your home outside of Paris. So, our beautiful flower arrangement today
is fresh rosemary and the rosemary of course, you like to store it
like you do flowers, in a vase, right?
Inga: Right.
Jackie Keller: Did I understand; you put the stems in water and put it in
a vase and that preserves it?
Inga: Yes, it does.
Jackie Keller: Do you have to refrigerate it after you do that or can you
leave it out like roses or carnations or something?
Inga: For a couple of days you can leave it like that.
Jackie Keller: Really?
Inga: Yeah.
Jackie Keller: Wow. Well, we’re going to use this rosemary to make some
interesting chicken as I understand it, right? Using this handy dandy
herb stripper tool, it’s called an herb stripper. I’d never seen one
of these before. I understand that you find them in Paris fairly
frequently. So, show us how it works.
Inga: Okay. So this has to go. It had been off, but I put it back on to
make it look nicer.
Jackie Keller: Okay. So you just take your regular piece of rosemary?
Inga: You have a regular piece of rosemary. Here you have different sizes
and I think this one will do just fine. And while we pull it through
it will also measure.
Jackie Keller: Wow.
Inga: Sorry, I…
Jackie Keller: That was not a good one.
Inga: …ripped it off. It was not a good one.
Jackie Keller: Let’s try another one.
Inga: All right.
Jackie Keller: It measures the…
Inga: It measures the leaves already.
Jackie Keller: Oh, how cool. Well, you know cleaning fresh herbs like
this is so tedious. It takes forever to get the needles off of things.
So I see you don’t take it all the way off.
Inga: No. I think it looks really pretty if a little bit is still present.
Jackie Keller: And now what? We have some chicken here.
Inga: We have some chicken here and now I just…
Jackie Keller: We’re going to make chicken rosemary skewers.
Inga: Chicken rosemary skewers, yeah.
Jackie Keller: And these are popular in France, where people grow herbs
in their own gardens and in window boxes, I understand because not all
the French have their own…
Inga: Not in Paris, not in Paris.
Jackie Keller: …homes outside of the river or on the river like you do,
right?
Inga: Yeah.
Jackie Keller: So how much chicken do you put on the skewer? A couple of
pieces?
Inga: Maybe one more. A small one. This one. This is perfect.
Jackie Keller: And then would you marinate this or would you grill it?
Would you pan saute it? What would you do with this?
Inga: Every three possibilities are possible.
Jackie Keller: Okay. And would this be in France, if we were in France
when would we eat this?
Inga: You would eat that probably for dinner, because for lunch you are
out. Most of French people work and they would go out for lunch so it
would be dinner.
Jackie Keller: So brown-bagging is not the thing, huh?
Inga: Not really. Oh, no. They like going out to restaurants and to have
really, they don’t speak of work; they eat their three course meal and
have a glass of wine.
Jackie Keller: At lunch?
Inga: At lunch.
Jackie Keller: Oh my goodness. Wow. That sounds like my kind of place.
Inga: Think about it.
Jackie Keller: I don’t know how you go back to work after having a glass
of wine in a two hour lunch.
Inga: I know, I know.
Jackie Keller: So you set these things up, now I also have some basil.
Now this basil is on a very stiff stem. This is some that I grew in
our garden.
Inga: Ah, that would work nicely.
Jackie Keller: Should we try that zip stripper thingy with that?
Inga: Yeah.
Jackie Keller: Okay.
Inga: I’ll use this one here or this one.
Jackie Keller: Oh I see, there’s different sized holes.
Inga: Yeah. Right.
Jackie Keller: That’s so clever, those French.
Inga: Very clever. Look, it’s done.
Jackie Keller: Wow. Look at that. You know half the time, I’ll tell you
the truth. I don’t even cultivate this basil and use it in my food
because it’s so much work to get the leaves off. This thing is great.
Okay so we made some ahead of time and so this is what they look like
when they’re cooked, right?
Inga: Right.
Jackie Keller: And that is really a very pretty presentation, very
unique. And it tastes like rosemary?
Inga: It does.
Jackie Keller: It does? Shall we taste it?
Inga: Mm-hmm.
Jackie Keller: All right. Let’s see. I could be very gauche and just eat
it off the skewer.
Inga: Why don’t you?
Jackie Keller: Okay. All right. There you go. Here. Mmm. I love the taste
of rosemary. Wow. This is wonderful.
Inga: Very nice.
Jackie Keller: Very nice.
Inga: Fresh.
Jackie Keller: And just enough rosemary. Just enough rosemary, because
sometimes rosemary can be pretty overwhelming.
Inga: It can be overpowering. That’s true, yeah.
Jackie Keller: Lovely, lovely. Well thank you for showing us this zip
stripper. And then I think you can use the herbs for all kinds of
things.
Inga: For all kinds of things. Now you can chop them up and put them
wherever you want to.
Jackie Keller: Okay. Great. Well, I appreciate your joining me today for
Food Exposed.
Inga: My pleasure, again. Thank you very much.
Jackie Keller: And I hope you’ll tune in for another segment of our
international cooking series. If you’d like this recipe or any of the
others on our show, go to the Food Exposed page on EmpowerMe.TV. And
thank you for joining me today. For more Food Exposed check me out on
EmpowerMe.TV and until next week remember, make food your best friend
and exerciser companion for life.
Jackie Keller: Welcome to Food Exposed in our international cooking
series. You know, I love to travel. I’ve been lucky enough to visit
every continent multiple times, and I’ve lived and studied abroad
including a short tenure at Le Cordon Bleu in Paris, France. One thing
I always do when I travel is visit local markets and shops, and I’m
always surprised to find some interesting food tool, something unique,
something different to try out.
Well, in Danish cuisine there’s many similarities to other damp and cool
European continents, Northern European countries I should say. Danish
food does have some distinct characteristics including a heavy
reliance on butter, cheese, potatoes, pork, bread, pastries, and all
kinds of things. The Danes love to eat, and modern Danish cuisine has
undergone many changes in recent years due to a heavy influence by
France, Spain, and Italy. Lightening up traditional dishes is more
common among the younger generation, but family meals are generally
pretty hearty, and the breakfast is a pretty hearty meal as well.
Joining me today on Food Exposed is Inga Rush [SP],a Munich born citizen of
the world. Inga has spent the past 34 years living in six different
countries with her great husband and her two fabulous sons. A simple
Danish breakfast might be eggs, right?
Inga: Right.
Jackie Keller: And Danish butter, what else?
Inga: What else? Ham, roast beef, marinated herrings.
Jackie Keller: Wonderful, first thing in the morning, marinated?
Inga: First thing, yes. It actually tastes quite good.
Jackie Keller: Does it?
Inga: Yes.
Jackie Keller: Well, how about we just do an egg dish?
Inga: Okay.
Jackie Keller: Alright, so I know Danish butter is worlds renowned as
are Danish cheeses, but today we’re going to go healthy, so no butter.
Instead, we’ll use a healthy margarine. Inga, why don’t you get ready
and we’ll some of this in our skillet?
Inga: Okay.
Jackie Keller: Shall we? Is that probably more than we need?
Inga: Probably.
Jackie Keller: Probably, huh?
Inga: That’s okay.
Jackie Keller: Alright, and I’ll crack an egg. Okay. Now would you leave
that butter in there or you would take it out?
Inga: I would take it out because it’s enough for . . .
Jackie Keller: So we can put it there.
Inga: Yes, right.
Jackie Keller: And seasoning, what kind of seasoning would you
traditionally use?
Inga: Traditional salt and pepper.
Jackie Keller: Salt and pepper, alright.
Inga: They’re pretty straightforward without a lot of chi chi.
Jackie Keller: Okay and there it is. That’s probably a lot. Well, so
what? Here you go; a pinch of salt?
Inga: Yes, thank you. What service.
Jackie Keller: Okay, so now to our food tool, right? Our little handy
grater, this Eva grater which goes back a long ways, here you go.
Inga: Thank you.
Jackie Keller: I have some Danish cheese, of course, Danish Havarti
cheese. Show us how it works.
Inga: Okay.
Jackie Keller: Right over the top, wow. You get that egg done. Perfect.
Inga: This is pretty much it.
Jackie Keller: Then I noticed that the Danes also love their pork,
right?
Inga: Pork, yes, pork and bacon.
Jackie Keller: Pork is a big one. Do they have this all natural kind of
no sulfites, no additives, no preservatives?
Inga: Now they have it as well, yes.
Jackie Keller: Would you typically have that with a Danish breakfast egg
like this?
Inga: Yes.
Jackie Keller: Yes? Well it’s just about cooked. Let’s turn it over,
maybe not. I should have left the butter in, right?
Inga: Shall we put it back?
Jackie Keller: Alright, it’s going to be a sunny side up egg, I think.
Inga: Easy over.
Jackie Keller: Easy over? Okay, go easy over the egg.
Inga: I like it easy over.
Jackie Keller: I’ll add some bacon there to it.
Inga: They always have it easy over.
Jackie Keller: Do they? I think it’s scrambled to tell you the truth.
Well, the cheese is the thing, right?
Inga: The cheese it the thing.
Jackie Keller: Egge ke?
Inga: Kage, cake, kage.
Jackie Keller: Okay, alright, alright, shall we taste it?
Inga: Yes.
Jackie Keller: Alright aeg kage, here it is. It’s kind of a loose egg.
Inga: Where’s this pause thing? Clear, pause.
Jackie Keller: There you go. Alright.
Inga: Me again?
Jackie Keller: You again.
Inga: Would you like to try?
Jackie Keller: Okay, I’ll try. I like eggs.
Inga: Me too.
Jackie Keller: I love Havarti cheese.
Inga: Yes.
Jackie Keller: Delicious, thank you so much for joining me today.
Inga: You’re very welcome, my pleasure.
Jackie Keller: If you want this recipe or any other recipes in our
international cooking series visit me at empowerme.tv and check out
the Food Exposed page. I hope you’ll tune in for another segment of
our international cooking series where we explore what’s on your
plate. For more Food Exposed check me out on empowerme.tv, and until
next week remember make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed and our international cooking
series. I’ve been fortunate over the years to have visited many, many
different countries, and to travel the world. I’ve studied in
different countries on different continents, and I’ve been in a
million food stores, cooking stores, and little shops everywhere, and
I never get tired looking for unique, different food tools. It’s
amazing what you can find. And in Germany, the culture has long been
associated with food. Just remember the fairytale Hansel and Gretel
and the gingerbread house. But today when you think of German food,
what’s the first thing that comes to mind, all right, besides
Octoberfest? Now, you got it.
The different regions of the country have very different and distinct
styles of cooking. And there are many staples of German cuisine that
are found throughout the country, everywhere you go, like sausage, and
cold cuts, and seasonal vegetables, and white asparagus, which is keen
during the season; it’s on every table and every restaurant. But
styles of cooking have changed over the past 50 years in Germany.
Lighter mid-day meals are more common and more often the heavy meats,
the game, the pork, the things that are traditionally associated with
German cooking are less dominate. Mustard is always popular, and there
is a huge variety of mustards served on every table, and horseradish
is also commonly used as a condiment.
Joining me today on Food Exposed is Inga Rouse [SP], a Munich-born
citizen of the world. Inga has spent the last 34 years living in six
different countries with her great husband and her two fabulous sons.
She’s here for a short yearly visit from her magnificent 120 year old
home on the Rivers end, just outside of Paris, Inga, welcome to Food
Exposed.
Inga: Thank you for having me.
Jackie Keller: Thank you for joining me. Today we are going to make
something I think that’s sort of Nouvelle German, so preparing
vegetables, I think no matter where you are, it’s one of the hardest
parts of cooking. It’s one of the most time consuming, one of the most
burdensome, and I was so excited when you introduced me to this German
food tool called Spirelli. And it’s a spiral food cutter, that simple.
So it’s made by this company, GEFU, that makes these German food
tools. And today, we’re going to show our guests what we can do with
it. Are you ready?
Inga: I’m ready, yeah.
Jackie Keller: All right. I’ll let you be the Spirelli master.
Inga: The Spirelli master, okay.
Jackie Keller: And while you’re doing that I’ll whip up a little
dressing for our salad.
Inga: All right. Would you mind if I [inaudible 03:11]
Jackie Keller: Please. Spirelli away.
Inga: So this is how it works, it’s really easy.
Jackie Keller: Oh, look at that. That’s so pretty. They look like
noodles.
Inga: Like spaghetti.
Jackie Keller: That’s the whole point, right?
Inga: Right.
Jackie Keller: Wow. It doesn’t take much, huh?
Inga: No. It doesn’t.
Jackie Keller: Beautiful. So you’re starting with zucchini. And
zucchini, you find that in a German salad?
Inga: Yeah, nowadays, yes.
Jackie Keller: Tell me about Germans and German home gardens and that
whole movement?
Inga: Well now, it’s beautiful, isn’t it? It’s so colorful. If ever
possible, locals would grow their own salads, vegetables, and herbs.
My uncle who lives in Eunuch, even drives to a farm to make sure to
get well-fed and naturally raised chickens and cattle meat from
chickens. While he is out there, he gets his farm eggs; so things have
been rediscovered, old things.
Jackie Keller: And what about the vegetables? Now you’ve got these
beautiful carrots. So we’ve got probably a good amount of that to
bring some color to it. What other vegetables might you find in a
salad like this?
Inga: Well, always of course, the green leafy vegetables like Romaine. But
also, long-forgotten treasures like sugar-leaf salad for instance,
buttercup; there are many varieties. Asparagus you might find in
salads as well.
Jackie Keller: But with the Spirelli cutter?
Inga: The Spirelli cutter, turnips work nicely. And by the way, there is a
typical old, very old forgotten turnip which is [inaudible 05:16]
gourmet food that’s called [inaudible 05:20] turnip. And this you can
Spirelli away, too.
Jackie Keller: Well, you know, I’m going to make a very simple with
this, because I would guess that you don’t get too elaborate. And I
see we brought along some sun-dried tomatoes, so shall we put that in
as well for some color and some rich flavor?
Inga: That would be absolutely great.
Jackie Keller: And we have some sun-dried tomatoes packed in a little
olive oil. And it doesn’t take much to get that flavor. Shall we use
some of that olive oil flavor for our dressing as well?
Inga: Mm-hmm, and the radish.
Jackie Keller: Oh, look at that, it’s so pretty. Now what time of day
might Germans be having a salad like this?
Inga: Probably for lunch.
Jackie Keller: Lunch is the mid-day meal there?
Inga: Yes.
Jackie Keller: Yeah. So I’ve got some salt, a little bit of fresh
cracked pepper, and we’ve got some white balsamic vinegar here. I’ll
put that in, and I brought some fresh basil. That is so pretty.
Inga: I think that’s enough for showing.
Jackie Keller: Right. Do you want to pair some fresh basil leaves into
that? And I’ll whip together this with a little bit of more olive oil,
and what about protein? Protein here in the States, everybody is crazy
about protein. Everybody has to have protein in everything. We’re
eating a lot of protein these days. I brought some Mozzarella cheese.
What else might you find in this typically German kitchen?
Inga: In the typical German kitchen? Well, chicken for protein.
Jackie Keller: I know German cuisine, there is a lot of different
sausages.
Inga: A lot of, that’s true, yeah. Sausages, however, very often are not
so very healthy.
Jackie Keller: All right. So we have a little dressing here to go on our
salad. And let’s just pour a little bit on. I don’t want to overdress
it.
Inga: Right.
Jackie Keller: Just lightly drizzle, and…
Inga: That looks wonderful.
Jackie Keller: Here we go.
Inga: Thank you.
Jackie Keller: There you go. That is so pretty.
Inga: It’s pretty.
Jackie Keller: It’s very pretty. Now this is noodle salad, but there are
no noodles.
Inga: No noodles.
Jackie Keller: So in German, what would you call this?
Inga: [inaudible 08:05].
Jackie Keller: It’s a [inaudible 08:08]. All right, well, let’s taste
this [inaudible 08:15] salad, shall we?
Inga: Okay.
Jackie Keller: All right. So look at that. It’s so nice. Just like
spaghetti.
Inga: Exactly.
Jackie Keller: That’s fun. Are you going to be brave enough to try to
taste this thing?
Inga: Oh yes. It smells wonderful.
Jackie Keller: All right. You’re going to have to get a little cheese in
there, a little couple of cubes of mozzarella. All right, let me know.
So this could be a light lunch?
Inga: A light lunch, but for dinner as well. It’s really so versatile.
Jackie Keller: All right. How did we do? Oh, you are so delicate.
Inga: It’s delicious.
Jackie Keller: Good.
Inga: It’s really nice.
Jackie Keller: Great. [inaudible 09:05]
Inga: [inaudible 09:06]
Jackie Keller: Okay. Well, thank you so much for joining me today. I
hope you’ll join me again for some more international food tools. And
for this recipe, you can visit our website. You can come to Food
Exposed, and find the recipe and more tips about German cooking and
German foods. And of course, we hope you’ll tune into another segment
of our international food tools series, where we explore what’s on
your plate. For more Food Exposed, check me out on empowerme.tv. And
until next week, remember make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed, where each week we take a close
look at what’s on your plate. My name is Jackie Keller, and I’m the
founding director of NutriFit, Los Angeles leading healthy food
company. Let’s talking about eating out and the whole healthy food
movement; while they are not always synonymous, these two are becoming
increasingly paired in conversation, both written and verbal. So
exactly how popular are the healthy restaurant menus these days? And
I’m not talking about fast food. Well, my company NutriFit is a member
of the California Restaurant Association which is a part of the
National Restaurant Association.
I was looking at their reports and figured out that about 71 percent
of adults are trying to eat healthier at restaurants. In fact the top
restaurant culinary theme includes children’s nutrition, gluten-free
cuisine, and healthy nutrition. Other menu trends include local
sourcing, whole grain items, lower sodium, lower calorie items, and
people are even asking for restaurants to offer smaller or half-size
portions at a lower price. Today’s consumers seem to be more
interested than ever in what they eat, and where their food comes
from. And this is reflected in many trends. And that was a quote from
the National Restaurant Association’s Vice President. So this is
really good news since eating out continues to be on the rise.
According to the U. S. Department of Agriculture, nearly half of every
dollar spent on food is spent on food away from home, home away from
food. So here are some interesting restaurant statistics. Nine out of
ten consumers say that they enjoy going out to a restaurant. Seven out
of ten say that restaurants provide taste sensations that aren’t
easily duplicated at home. And eight in ten look for their favorite
menu items. Nine in ten go out to restaurants for good service and
seven in ten go out to restaurants because they have a convenient
location. So how do we choose our restaurants? Ease of parking, decor,
atmosphere, some place new, and a place that serves food that they
haven’t tried before. These are all things that seem to factor into
choice.
Did you know that six out of ten are looking for eco-friendly
practices that restaurants use and locally sourced ingredients? Seven
out of ten are interested in having some healthier options on the
menu. So it’s really no surprise that I met my guest in a venue
dedicated to healthy lifestyles. Michael Epstein and Scott Schwimer
have taken on the food and hotel scene around the globe. They are
lovers of food, life, and each other, and they know more about luxury
hotels and the restaurant scene than any other couple I know. Michael
Epstein became the youngest jaguar dealer in the country at the age of
19 following his passion for automobiles, and today, he remains an
avid car collector. Michael founded System 800 International in 1986,
which went on to become the largest reseller of 800-phone line service
in the United States, and pioneered touch-tone technology for credit
card processing. After going public in 1988, the company merged with
Independent Entertainment Group, and produced pay per view events for
cable t.v.
A native Angelino, Scott E. Schwimer was appropriately born in the
year of the Monkey. He received his BA from Stanford University, and
his JD from Loyola Law School. He worked on Capitol Hill before
jumping into his career as an Entertainment Attorney for both
Television and Motion Pictures. Scott’s passions also include being an
artist, photographer, painter, sculptor, writer, producer and world-
traveler; and of course, he is passionate about eating and dining.
Michael and Scott have been collecting photography for over twenty-two
years. And they have one of the largest collections of glamour
photography archives in the world. They’re the publisher’s of George
Hurrell’s work, as well as Mel Roberts’, Henry Langdon’s and Ian
Wright’s photos. The Dining Duo travels the globe and takes on the
foodie scene in L.A. and other hot spots. Lovers of food and each
other, they know more about the restaurant scene. These two partners
who eat out at least 21 meals a week for about 26, 27 years together,
they have a world to share with us. Michael and Scott welcome to Food
Exposed. I’m so glad you could come today.
Michael Epstein: We’re glad to be here.
Scott Schwimer: Thank you for that intro.
Jackie Keller: Thank you so much. Well it really is true. It is true,
you eat out meal?
Michael Epstein: We do.
Scott Schwimer: Yes.
Jackie Keller: Every single meal?
Scott Schwimer: It used to be an embarrassment to say something like
that, but now we get to gloat about it.
Jackie Keller: And we talked about a little bit earlier about how people
make choices for restaurants and what they look for. How do you guys
decide like where should we go? You’ve probably been to most every
place in LA?
Scott Schwimer: Well, we have in fact, but it’s not always going out to a
fancy restaurant. It’s not always about that. Sometimes we’ll choose
something that is, as you just said in your introduction, someplace
close to our home.
Michael Epstein: Easy to park.
Scott Schwimer: Easy to park. Healthy is a big consideration. And then
we, of course, do like to treat ourselves and go to really wonderful
places, unique restaurants, one of a kind type places. It’s just
really how we feel and how we’re doing that day.
Jackie Keller: Do restaurants let you know that they, are you on a list
to get a little special treatment in there?
Michael Epstein: We like to go incognito, although, obviously, people know
who we are because of our names. But we choose restaurants that we
really enjoy, the food and the quality of food. In fact, one of our
favorites is right in this neighborhood, Providence, which is probably
the best restaurant in Los Angeles as far as we’re concerned, one of
the best anyway.
Scott Schwimer: And in fact, we’re all in Los Angeles very lucky, because
they open up for lunch on Fridays.
Michael Epstein: That’s a good point.
Jackie Keller: So how do your passion for art and cars intersect with
your love for food?
Michael Epstein: Well I think food is an art and Scott has been very adept
at photographing food now, and food has really become an art for him.
And it’s changed a lot over the last, I’m going to be 60 years old,
and I’ve seen so many changes, because I was raised with basically
some gourmet food at really fine restaurants. But the food was always
prepared beautifully, but now it has to be photographable so that has
certainly changed over the years. And as far as the cars go, you know
we like restaurants where we can park close and we can keep an eye on
our cars when we’re driving something special.
Scott Schwimer: And I noticed in the introduction that you had a picture
of our dog Triple, our beloved dog. And so oftentimes he will
accompany us in the car,
Jackie Keller: Oh, does he?
Scottt Schwimer: In the car.
Jackie Keller: Does he come into the restaurant.
Michael Epstein: No, he doesn’t.
Scott Schwimer: But we have to be able to keep an eye on him.
Michael Epstein: Well, if it’s a restaurant with an outside patio.
Scott Schwimer: And there are some restaurants that are quite animal
friendly. In fact we also live in the desert, and there are numerous
restaurants there that will allow you to bring your pet, and they
bring out bowls and all sorts of other things. So restaurants have
become quite friendly.
Jackie Keller: Interesting. So what do you see as the top trends in
restaurant menus, I mean what do you see?
Michael Epstein: Some of the things that you mentioned, Jackie. It’s about
locally-sourced ingredients more now than ever. Scott and I don’t
really get the gluten-free concept unless you have celiac disease. But
this is like the hot button as you know in this business, and every
restaurant we’re seeing now is popping up with gluten-free menus and
gluten-free items on the menu. Scott will tell you about our big
button recently which is sodium.
Scott Schwimer: Yes, well, we’ve discovered, I know you showed our
pictures a little earlier in the introduction, and we don’t quite look
like that anymore. But as we’ve been getting older, we realized that
when you get that horrible feeling, a lot of restaurants feel like
they have to create flavor by adding a high amount of sodium. And when
we wake up in the morning, we’re completely swollen; we realize it’s
swelling our organs on the inside and not just the outside. So we have
been instructing restaurants on low sodium usage. We find that they’re
starting to get a trend now.
Jackie Keller: That’s interesting.
Scott Schwimer: Yeah, so we hope that trend will continue, because we
really don’t need salt in order to enjoy the food.
Jackie Keller: Interesting. So is there a stigma attached to the word
healthy when you go to a restaurant and you ask for a lower sodium
option? You ask them to keep it on the healthy side?
Michael Epstein: No. I don’t think so at all. I think that is to be
expected nowadays.
Jackie Keller: Even in the finer restaurants? I know you guys go to some
pretty fancy places.
Scott Schwimer: I think especially in the finer restaurants. They’re a
lot more accustomed to accommodating a menu. We went to a new
restaurant that we tried out on this last week, and I asked for
something that was low sodium, and they just looked at me like a deer
in the headlights, because apparently, everything had high sodium. So
I think that as you go up to a more expensive and tailored experience,
then they are happy to accommodate you. And hopefully, the trend will
go in that direction with the other restaurants.
Jackie Keller: I think if consumers demand it, then you’re going to see
more of it.
Michael Epstein: Yeah, and you, Jackie, being in the food business, I’m
sure you noticed that pre-processed foods, I mean, we’re just in
amazement, 30, 40 percent sodium in products. It’s scary.
Jackie Keller: It is scary. And there’s a lot of learning that has to
take place, I think, at the consumer level in order to avoid ending up
with a saltier product than needs to happen. So when you’re on the
down low and you just want to go slumming, where do you go? Is it
Tommy’s? Is it Pings?
Scott Schwimer: That’s very funny. I can’t handle any of those. I
actually don’t eat red meat, probably for about…
Michael Epstein: Beef, you don’t eat beef.
Scott Schwimer: Beef, for about years now. I haven’t had a hamburger
since my sophomore year in college. Michael has joined suit because…
Michael Epstein: My cholesterol was a little high. I’m a big burger lover,
but I tend to switch to turkey burgers now. But if I am going to treat
myself to a beef burger, I go to Five Guys or to [inaudible 11:25].
Some of my favorites are the [inaudible 11:27] which are grass fed so
at least it’s somewhat healthy.
Scott Schwimer: And one of our favorite guilty pleasures is Motza, which
has the best pizza that we have found really anywhere and the best
chopped salad, and fantastic lemonade, and they have a fantastic
desert selection. I feel like I’m promoting Motza, but it is a really
a good guilty pleasure.
Jackie Keller: Well, I asked you, and it’s nice to know that there are
places out there that you can go and enjoy that are really good
quality food.
Scott Schwimer: And not spend a fortune.
Jackie Keller: And not spend a fortune. Well, I thought it would be fun
if we spend a few minutes creating something healthy and low sodium
and fun that you might find in a restaurant if you were looking for it
here today. Are you game?
Scott Schwimer: Sounds great.
Michael Epstein: Let’s do it.
Jackie Keller: You know, one of the things that I love most are salads.
I’m a big salad person, and it really annoys me when I get to a
restaurant and the salad is soggy or I can feel the greasy, and I
usually try to ask for everything on the side. But some things are
already mixed in, and you’re just stuck with it. And so I thought it
would be fun to show how good sesame chicken salad can be without
having it being loaded with oil, loaded with fat, and unhealthy. So I
got the ingredients together to make a really quick simple, this is
sort of, it’s not really Chinese chicken salad. It’s a sesame tahini
style, like a Middle Eastern chicken salad. So I thought we’d put it
together real quick and…
Scott Schwimer: It sounds great. You’re making me hungry.
Michael Epstein: Teach us something.
Jackie Keller: Who’s going to hold the whisk? You’re going to whisk, and
I’m going to make the dressing.
Michael Epstein: We eat out every meal…
Jackie Keller: So this is a little bit of sesame tahini paste. And this
is, of course, ground sesame seed, so it is high in oil, but it’s a
very healthy fat.
Scott Schwimer: How do you do that though? How do you grind the seeds?
Jackie Keller: You can even use a coffee grinder.
Scott Schwimer: Seriously?
Jackie Keller: And grind it to…
Michael Epstein: So what makes it liquidly?
Jackie Keller: The seeds eventually, it’s the oil in the seeds, right?
So I have some vinegar here. And this, by the way, is the sesame
tahini if you wanted to buy it and cheat. You don’t have to grind your
own seeds. You can just go to the Middle Eastern store and buy it.
Some of the better stock supermarkets will have it, but you can also
find it at the Middle Eastern market and get that.
Scott Schwimer: Smells wonderful.
Jackie Keller: So we’re going to add a little bit more liquid to that to
get it to thin out. So I’m adding a little white vinegar to it.
Michael Epstein: Are you taking notes?
Scott Schwimer: Yes, I’m taking notes.
Jackie Keller: And a little cayenne pepper. Now this is…
Michael Epstein: I love cayenne pepper.
Jackie Keller: I noticed that, Michael. I looked you up in our system
from the time that you got a couple of meals from us and I know that
you like it spicy.
Michael Epstein: I do like it spicy.
Scott Schwimer: He certainly does.
Jackie Keller: Now here is where we get into trouble in restaurants,
with the soy sauce. And so I have low sodium soy sauce. This is not a
fancy one, but if we put a little bit of this in, it will add just…
Scott Schwimer: Now where do you get low sodium?
Jackie Keller: Now that’s the sesame oil. This is the sodium.
Scott Schwimer: Okay.
Michael Epstein: How low is it, Jackie?
Jackie Keller: Well, Michael, you have your glasses on, and you can
[inaudible 15:17] I do.
Michael Epstein: Okay.
Jackie Keller: So yeah, you want to sit that down and keep it away from
that pretty shirt. Close that.
Michael Epstein: Okay, so it’s got 19 percent, so that’s not too terrible.
Jackie Keller: No, because we’re going to spread this out over multiple
servings, so that’s another thing to keep in mind, is that you can
dilute this by adding in just a little bit of water. And if you want,
or a little bit more of the vinegar to cut through the fat a little
bit, and to reduce the sodium. So that’s enough dressing for five
servings, easily.
Scott Schwimer: Jackie, or one serving for him.
Michael Epstein: I like dressing. But, Jackie, is this something that if I
am on your food program, this is something you serve?
Jackie Keller: Yeah, this in the NutriFit menu. We use the base of
romaine hearts for this, and then the chicken, which has just been
poached. Now, all I did was bring some water up to a boil. I added a
little bit of ginger, a little bit of lemon to the water, put the
chicken in, turned the heat off, and let the chicken poach for 20
minutes. That’s it, on very, very, very low heat and then we hand
shred the chicken, so this goes here.
Michael Epstein: Now, do you need to learn how to do that?
Scott Schwimer: I think it’s easier to just order it from you.
Jackie Keller: Well, first you have to taste it. So let’s put in some
green onion and a little bit of cilantro.
Michael Epstein: The cilantro, it looks great.
Jackie Keller: And now we’re going to get the dressing in, so…
Scott Schwimer: By the way, it smells amazing.
Michael Epstein: Doesn’t that smell amazing?
Jackie Keller: So let’s pour that in.
Scott Schwimer: Okay, here we go.
Michael Epstein: I think that is really what defines Jackie from other
food delivery services is that the food is really so tasty.
Jackie Keller: Thank you, Michael. That’s so sweet of you.
Scott Schwimmer: Well, we know. We’ve experienced it.
Michael Epstein: So we’re putting all of this in?
Jackie Keller: Yeah, we’re going to put all of this in because I know
this is multiple servings. And, of course, we have more lettuce, and
you can always add more lettuce. No. Bad. Have you been hanging out
with Triple too much?
Scott Schwimer: That’s our doggy.
Jackie Keller: All right, Michael. Do you want to just hand me that
plate, and we’ll just plate a little of this salad up, and you guys
can give it a taste. And remember we didn’t measure anything, so you
know, you’ll have to tell me.
Scott Schwimer: It looks delicious.
Jackie Keller: There you go.
Michael Epstein: It does look delicious, yum. Is it good?
Scott Schwimer: Sensational.
Jackie Keller: Sensational is a great word; you sweetie pie. Oh, thank
you. That makes me so happy.
Scott Schwimer: Too bad you guys aren’t getting any, because this is
amazing.
Michael Epstein: This is really tasty. And is it low calorie, Jackie?
Jackie Keller: Yes, it is. It’s low calorie. It’s healthy. It’s low in
fat. Of course, for you guys, it’s low in sodium.
Scott Schwimer: Fantastic, fantastic.
Jackie Keller: Thank you so much.
Michael Epstein: Will that be enough for all of us?
Jackie Keller: We’ll have to take a take home..
Scott Schwimer: And this is really good.
Michael Epstein: It’s really tasty.
Jackie Keller: Thank you.
Scott Schwimer: Thanks so much for having us.
Jackie Keller: You’re welcome.
Michael Epstein: This was really fun.
Jackie Keller: I know that the audience wants to follow the Dining Duo.
Your site is so much fun. I know you’re big in Instagram as well, and
you post pictures constantly of places you’ve been. Some of them look
so fun. It’s fun to look vicariously. So if you could tell us how
people can find you.
Michael Epstein: Oh, thank you so much. Well, if you go to
www.thediningduo, and it’s really important to put in the t-h-e,
thediningduo.com, or follow up on face book. We have lots and lots of
visitors. We review all sorts of restaurants, all sorts of exclusive
hotels.
Scott Schwimer: Tell them where we’re off too.
Michael Epstein: And we’re off to Mexico City, because there is a huge
food scene explosion in Mexico City.
Jackie Keller: Oh my goodness.
Scott Schwimer: Everybody’s heading to Mexico City over the summer.
Michael Epstein: We’re leaving next week.
Jackie Keller: I’ve never been. Can I go in the suitcase or something?
Michael Epstein: Absolutely.
Jackie Keller: Just send me lots of pictures.
Michael Epstein: You know if you put a little tequila right in here, it
would be perfect.
Jackie Keller: Well, I wish you safe travels, healthy travels, and lots
of fun, and come back and visit us when you get back.
Michael Epstein: It’s been really fun. Thank you for having us.
Scott Schwimer: We’ll see you out in the restaurants.
Jackie Keller: Yeah, absolutely. One of my favorite parts of coaching
involves the use of metaphors. Just as a reminder, a metaphor is the
expression of an understanding of one concept by relating it to
another similar concept. And artists use metaphors all of the time as
do authors. So here is a metaphorical story that you might be able to
relate to. It’s called the tree. It was a warm sunny day in the
magical forest, and several rabbits frolicked by the side of the
forest pond as the gentle breeze rippled through the largest oak
overlooking the water making the leaves dance and tingle softly, the
unmistakable scent of wild lavender in the air. I can do a lot better
than this declared the largest branch on the tree. Soon I’m going to
branch out on my own. I’m almost as big as the entire tree now. I take
most of the light around here and absorb the food and catch most of
the rainfall.
On top of that, I provide the best shade for travelers in the summer and
the majority of acorns for future growth, food for the squirrels, and
rabbit population. I am supreme said the largest branch. The other
branches on the tree agreed. They had to accept what the big branch
said. He was indeed the most predominant in most ways. His only
failings being a lack of modesty in understanding that all parts of
the tree were one. The trunk of the tree in his usual manner said
nothing. Unnoticed, he just quietly kept on supporting the chattering
branches as he had done year in and year out since ancient times.
Late one year when the cold nights were drawing in and all of the golden
leaves had stumbled sleepily to the ground, a woodcutter appeared and
eyed the large branch. That’ll keep us warm for the winter, he said to
his apprentice. With no more ado, he sawed off that large branch and
dragged it away to his hut. The smaller branches were panic stricken
thinking that their turn was next. Your time is yet to come groaned
the trunk in a deep grumbling voice for his body ached where the big
branch had been chopped off. He felt not only had he lost an arm but a
son as well. Everyone’s turn will come, even mine. So be advised that
you can survive longer and be happier if you don’t get noticed or too
big for your boots like he did. So a tree is just one branch. The same
way as a branch without twigs and dancing leaves is barren neither is
a trunk alone a tree. I am but nothing without branches and roots, and
that’s the metaphor.
Thanks for joining me today on Food Exposed. Make sure to tune in next week
for another close look at what’s on your plate. And if you have
questions or comments, reach out to me at empowerme.tv/foodexposed.
For more Food Exposed, check me out on empowerme.tv and until next
week, remember, make food your best friend and exercise your companion
for life.
Jackie Keller: Welcome to Food Exposed, where each week we take a close
look at what’s on your plate. My name is Jackie Keller and I’m the
Founding Director of NutriFit, Los Angeles’ leading healthy food
company. Today we’re taking a closer look at the second deadliest
disease plaguing our modern world – cancer. First, some good news on
the cancer front; death rates for all cancers combined and for the
leading cancers among men are declining. For women, those rates have
stabilized. According to the National Cancer Institute, this is true
across the fifteen most common cancers for all races and all
ethnicities combined. Still it is estimated that 35% of all cancers
are tied to our nutrition habits. We hear a lot about that these days
and how much fat is good for you. What kind of fat is good for you?
What we should be worried about. Here’s a quote that I want to share
with you. “Obesity-related cancer is now an official definition used
by both the American Cancer Society and the National Cancer Institute,
but this does not mean that other cancers are not related to obesity;
only that there is currently not enough evidence because the cancer is
not well-studied or rare. Only lung cancer so far has not been linked
to obesity probably because of its strong association with smoking and
low air quality status. As recently as April 9th, just a few days ago,
a large published study of over 330 thousand women living in ten
European countries were followed for over 11 years. That study
concluded that high saturated fat and high total fat intake were
associated with a higher risk of breast cancer.
So it all comes down to basics. What should we be eating to provide
the best opportunity to lower our risk of cancer? Eating seven or more
portions of fruits and vegetables a day reduces your risk of death
from cancer at any point in time by 25% compared to eating less than
one portion, according to a new study that was published in London in
March of this year; eating three to five portions of fruit and
vegetables daily decreased death risk by 19%. A new study published in
the New England Journal of Medicine found that people who ate a daily
serving of nuts were significantly less likely to die from any cause
as opposed to those who never ate any nuts at all. The message is
clear. Eating healthily, plenty of fruits and vegetables, all of which
are rich in antioxidants, moderate amounts of saturated fat, not
having too much meat or full-fat dairy and having modest servings of
healthy nuts and monounsaturated fats, that will give your body the
best ammunition possible to fight cancer.
Most of us know someone that has been touched by cancer. My own mom
died from cancer and this has driven a lot of my energy and purpose.
Every time I think of purpose, I think of OnPurposeMagazine.com. It’s
an online publication that I write blog posts for and that I interact
with. My next guest is the founder of this wonderful publication. JW
Najarian spent the first 35 years of his career as a computer engineer
and a project manager before he changed to a career in commercial real
estate. He started the Commercial Real Estate Professionals Investors
Group in 2006 and then began working actively in philanthropy for
Humanities Unites Brilliance and Feed 333. A proud veteran, JW also
built a LinkedIn group of over 40 thousand U.S. veterans use the
resources of the group to connect and help each other. Since then, On
Purpose Magazine has flourished and it’s dedicated to helping people
find comfort and hope in today’s complex world; JW, welcome to Food
Exposed.
JW Najarian: Thank you for having me here.
Jackie Keller: Thank you so much for coming.
JW Najarian: We’ve talked so many times and it’s really great that we
finally get to meet in person.
Jackie Keller: I’m delighted.
JW Najarian: I’m just delighted to be on your show.
Jackie Keller: Well, thank you. Thank you. Do you like to report on
nutrition for On Purpose Magazine? Tell us about that?
JW Najarian: As we talked about in the interview that I did with you,
it has kind of been a hobby of mine over the years. I actually went to
Naturopathy School for a very short time because I thought it was my
calling to be a Naturopath and talk to people about nutrition and
things like that, but I found it was more of a hobby. I got tired of
it and got into other things, but I still really am interested in
nutrition and I do report on it quite a lot. You were just talking
about cancer. I’m a cancer patient right now.
Jackie Keller: Wow.
JW Najarian: I went from burgers and my new friend is kale.
Jackie Keller: Good. Good. You’ve met kale.
JW Najarian: I’ve met kale.
Jackie Keller: Yes. Kale is a wonderful, wonderful thing.
JW Najarian: Yes. I’ve learned I’m a nut eater, I’m a kale eater and
I’m learning how to make kale taste good and how to eat vegetables and
stay away from sugars and salts. There has been a major change in my
diet. So I’m really excited today to talk about it.
Jackie Keller: Good. Good. What about the fitness side? Do you report on
fitness too in On Purpose or is more nutrition-oriented? Tell us a
little bit about that.
JW Najarian: First of all, On Purpose Magazine is a magazine that we
put together mainly to put out some really… There’s a lot of content
on the internet as you know, but we wanted to put out some really good
content on the internet. Just really helpful stuff, there’s a lot of
garbage out there. So we started by talking to celebrities because
celebrities bring eyeballs. They bring people to you. So talk to them
about their cause and their foundations and the good things that are
going on. I love to talk to authors. They have great stories. I talk
to authors, especially the ones that are talk about self-help and
personal development and things like that. That’s how I got into
talking to authors about nutrition like yourself and fitness and
working out. I workout, I go to the Y every day.
Jackie Keller: Good.
JW Najarian: I’m learning about stretching after as opposed to before.
One of the things you learn… I spent this last year pretty much in
bed a lot of the time because I had spine surgery from tumors in my
spine as I had stage 4 cancer. One of the things you find out is that
you lose muscle mass… I’m on Androgen Deprivation Therapy also.
That’s taking all of the testosterone out of my body which means I
lose muscle mass very, very quickly. I have to go to the gym. I have
to be a gym rat in the morning and workout really hard; harder than a
lot of people. You’ll notice right now I’m sweating a lot because I’m
going through, what women would call, their personal summer of
menopause because I don’t have any testosterone left in my body and
that’s one of the treatments I have to go through. Working out is
really essentially… You’ll notice most people say, “You have cancer.
You haven’t lost your hair and you’re overweight.”
Jackie Keller: You look great. No, but you look great.
JW Najarian: Well, thank you. I haven’t had to do the chemo therapy
that makes you lose weight or lose your hair. Not at this point.
Jackie Keller: You have to be on a special diet though.
JW Najarian: Yes. They don’t make you. Nobody comes to your door. The
cancer doesn’t come to your door and give you a hard time, but the
numbers that you talked about. They are real. You have to beat the
odds. The odds are not good for all cancers. In order to beat those
odds, you have to do the right things. That has a lot to do with
nutrition, but also mindset. It’s not easy to pass up my favorite
burger place.
Jackie Keller: Right.
JW Najarian: When you’re out with your friends and they’re eating a
bunch of fries, it’s not easy to say no.
Jackie Keller: When you think about the magazine, do you have a favorite
type of article that you like to do? Do you have a favorite type of
interview? Is it about causes and things that revolve around those
issues? What do you enjoy the most?
JW Najarian: We do highlight causes a lot of times. I came up with the
name On Purpose because I wanted to do articles with purpose, on
purpose, if that makes any sense. That means that the articles I do
mean something and teach something. They are hopefully intriguing and
educational. They make you think. They teach you something. That’s why
I love your articles. They have great recipes that you put in our
magazine and also great articles on all kinds of things for wellness
and health. Those are the things we look for. My personal favorites
are authors because of the stories that they tell.
Jackie Keller: You have celebrities that do shout-outs to the vets and to
various things.
JW Najarian: That’s my favorite thing. Every time I get a vet on, I try
to get them to do a U.S. veteran shout-out. One of my favorites was
when I was a kid I loved space and the whole Apollo thing so I’ve had
Buzz Aldrin to yell out to the vets for me.
Jackie Keller: That’s cool. That’s cool. What about authors and up and
coming authors? How do you help them out?
JW Najarian: The magazine actually makes no money. It’s just out there.
It was my outlet to put out good information and good content. I was
doing a lot of stuff in commercial real estate where I was putting out
content about the economy. I was talking to world economists and
things about finances for the commercial real estate industry, which
is a little boring. So I moved over to celebrities because it was more
fun.
Jackie Keller: Right.
JW Najarian: The question again was? I’m sorry.
Jackie Keller: How do you help up and coming authors?
JW Najarian: Oh, authors. Yes. What I’m trying to do is move to a model
where I… Because I talk to a lot of best-selling authors and one of
the things I do in the last ten or fifteen minutes of the interview is
I talk to them about their journey that they’ve taken writing the
book. Why they decided to publish a certain way? Who they published
with? What is their writing cycle like? All of those kinds of things,
this is very interesting to authors. We’re trying to move over now to
a monetization phase, where maybe we can help some authors out; up and
coming authors who don’t know how to get their books out and how to
promote their books. Nobody’s calling them up to promote their books.
Maybe if they’ve got any interviews [inaudible 11:19] in Kenosha,
Wisconsin it’s not on a site like mine that gets a lot of attention.
So we’re working on something now to put something together that will
cost a little money, but we’re going to try to make it fair where we
can help you promote your book.
Jackie Keller: That’s great. Do you ever discuss religion or politics? Do
you get into controversy?
JW Najarian: No. We really stay away from those kinds of things because
they are non-academic subjects to us. We don’t want to really… It’s
hard to talk about those. We are going to start something called “Talk
Summit”. That’s coming up, watch for TalkSummit.com. That’s going to
be a blog/talk radio show with me and a couple of my friends. We’re
going to pretty much tear it up.
Jackie Keller: That sounds great.
JW Najarian: We’re going to let loose.
Jackie Keller: Alright.
JW Najarian: It should be fun.
Jackie Keller: Well, we’ll watch for that. In the meantime, I thought we
might spend a couple of minutes in the kitchen together cooking up
some great antioxidant-rich cancer protective foods. What do you
think?
JW Najarian: I think that’s a great idea.
Jackie Keller: Alright. Well, let’s cook.
JW Najarian: Alright.
Jackie Keller: OK, JW we’re ready to cook and I thought it would be good
to structure a recipe that anybody can make at home; something very
simple, something very nutritious and something very appropriate for
guys with cancer, or guys that want to protect their prostate because
I know that we have a high incidence of prostate cancer, it’s a very
common one. We also know a little bit about how healthy it is for guys
to have tomato products. Particularly, cooked tomato products because
tomatoes…
JW Najarian: The lycopene or something?
Jackie Keller: Exactly. Tomatoes have a lot of lycopene and when you cook
the tomatoes, the little cells in the tomatoes burst and more lycopene
is released, so that is a very cancer protective element and we want
to get more of that in our diets. So here’s a great simple vegetable
casserole that is designed with guys in mind.
JW Najarian: Wonderful. Perfect.
Jackie Keller: Are you ready?
JW Najarian: Yes.
Jackie Keller: Simply, we’re going to take out a warm skillet and I’m
going to spray it with just enough oil so that we don’t burn our
vegetables. I’ll start with some of the harder vegetables first. I
have some zucchini here and we’re just going to get that in so that it
has a little bit of time to soften up before we add in some other
stuff. You’ll notice that I did start with some healthy oil, but I
don’t want to add more to it because we talked a little bit about
healthy fat and obesity and the fact that so many cancers are tied to
obesity. So we want to let the vegetables kind of get started. Whoops.
I confused it. We’re going to let the vegetables get started this way.
JW Najarian: When you were talking about fats and cancers, the fats and
cancers, were you talking about omega-3 fats too, just as much?
Jackie Keller: Omega-3 is…
JW Najarian: Or just saturated fats?
Jackie Keller: It is really more saturated fats that contribute to a
higher incidence of cancer. There have been studies that have shown
that the monounsaturated and polyunsaturated fats are very healthy,
helpful fats, but a lot of people don’t know when you’re eating out,
particularly what kind of fat is the restaurant using? A lot of
restaurants use highly saturated fats. You want to make sure that when
you’re cooking at home, you’re cooking with either an extra virgin
olive oil, or you’re cooking with canola oil that you know is not GMO,
which is high in polyunsaturated fat. A little bit of coconut oil is
considered very healthy. There are a lot of organic coconut oils out
there right now. I started with the zucchini, but now I’ve added the
tomatoes because I want to get that tomato base.
JW Najarian: It’s starting to smell good already.
Jackie Keller: We know those tomato based dishes are so good. Smell is so
important. It really has to smell right; otherwise you don’t want to
eat it, right? It has to look pretty and smell right. We’re going to
add in some color now with some cauliflower and broccoli. These
vegetables are very high in [inaudible 15:23] which are a chemical
that is contained in vegetables…
JW Najarian: Easy for you to say.
Jackie Keller: Vegetables from the cruciferous family. They all have this
chemical in common and chemical properties in common. These are very
cancer protective. They are very high in antioxidants which combat the
free radicals that attack our bodies internal systems, disrupt us and
become carcinogenic, some green peas. This is a vegetarian dish, so we
want to be concerned about protein because do want to have protein in
our dish. Of course, peas are part of our legume family and everything
in the legume family has protein. So we add the peas in, not just
because they’re colorful and they’re pretty, but because they have a
protein element; some carrots as well, I just love that panoply of
color.
JW Najarian: I can’t help it because I’m an interviewer at heart.
Jackie Keller: Sure.
JW Najarian: I have a couple of questions.
Jackie Keller: Ask me. Yes.
JW Najarian: First of all, you’ve heard the talk now about antioxidants
causing cancer? Have you heard any word on that?
Jackie Keller: I have not found anything in my research that
substantiates that.
JW Najarian: I just heard it on this on the news just recently that too
many can cause cancer too. I’ll have to send you that one.
Jackie Keller: You send me that one because that I’m not familiar with.
JW Najarian: The other thing is, I notice that what I hear all the time
is colors.
Jackie Keller: Mm-hmm.
JW Najarian: All the colors. I see every color in there.
Jackie Keller: Every color I can find. The more color, usually the higher
the vitamin and mineral content. This isn’t always true because you’ll
notice we put in cauliflower. That’s white. It’s not a whole lot of
color, but cauliflower is loaded with calcium and loaded with vitamin
C, so poor little cauliflower gets left out a lot because it doesn’t
have that deep rich color. Yes. Generally speaking, you want to eat
from every color of the rainbow and you want to put in your dishes as
many colors as possible. That’s always a good indication. Now for
seasoning, I’m going to use one of my salt and sugar-free spice
blends. This is a Mediterranean blend because this is kind of a
Mediterranean style casserole, but you can use basil or oregano or
whatever herbs and spices you have in your cabinet that you love the
most. I love the Mediterranean seasonings so we’re going to get some
of that in there to get some flavor going. Then I’m also going to add
in… This will surprise you maybe because it surprises some people,
but I’m going to add in some other tomato. Again, we are trying for
maximum lycopene here.
JW Najarian: Right.
Jackie Keller: Ketchup. I know people think of ketchup and think high
fructose, corn syrup, bad, bad, bad, bad, condiment, and bad sugar,
whatever. You can add find now, very reasonably priced organic ketchup
that is not sweetened with high fructose corn syrup. It has natural
cane sugar in it, but it’s lower sugar, lower salt and of course it’s
pure tomato.
JW Najarian: I’m on a low salt, low sugar diet.
Jackie Keller: So you want to be sensitive to that. This is a really
great product. You could use a little tomato paste instead of a little
bit of ketchup if you wanted. I kind of like the idea that there are
healthy ketchups out there and that it’s a product, if you know what
to look for, you can find it and still enjoy something as kind of old
fashioned and homemade as ketchup. If you were using tomato paste, you
might want to adjust the seasonings a little bit because ketchup does
bring more to it than just tomato paste.
JW Najarian: It makes it more exciting because I used to like to put
ketchup on everything.
Jackie Keller: Were you one of those kids?
JW Najarian: Yes.
Jackie Keller: Ketchup on everything?
JW Najarian: Oh yes.
Jackie Keller: Now, who cooks at home for you?
JW Najarian: Me. I’m the cook.
Jackie Keller: You’re the cook in the house. Well this is an easy, easy,
easy dish. This has grown as you’ve seen. You start with a little bit
of this, a little bit of that, a little bit of what’s in your
refrigerator and before you know it, you have a very full sauce pan of
absolute pure health here.
JW Najarian: I love this idea because one of the biggest problems I
have is that I go out to the store and I get all these vegetables and
they all look really good. Then I put them in the fridge and I mean
well, but about three days later I’m like, “I haven’t cooked any of
the carrots. I haven’t cooked any of the peas. What am I going to do?”
Jackie Keller: Right. This is what you do. If you get to the end of the
week and you have all of these vegetables and you still haven’t made
your casserole or used them up in a salad, you make soup.
JW Najarian: Oh yeah.
Jackie Keller: That’s another you can do which is a very useful, creative
way of doing all of this. We’re cooking it in a frying pan as though
it was a vegetable casserole, but we could have used a stockpot and
made a tomato based soup out of it and we would have called it mock
minestrone instead of vegetable casserole. So there you go. It’s that
simple. I also brought just a little bit of brown rice because again,
we want this to be perceived as a complete meal, so we want a complex
carbohydrate with it other than just what’s in our vegetables; so a
little bit of cooked brown rice along with the peas. Now follow me on
this. When you combine a grain and a legume, a whole grain and a
legume in the same dish or same meal, a complete vegetarian protein is
formed. All of the amino acids are present so you don’t need meat. By
adding the grain of brown rice in with our peas which was our legume,
remember, we’ve created a complete vegetarian protein in this dish.
JW Najarian: Wow.
Jackie Keller: So good to know because saturated fat of course is found
in foods of animal origin predominantly. You want more plant-based
meals in your diet. You don’t want to sacrifice your protein, so it’s
good to know about the rules of combining so that you can make
complete vegetarian proteins out of your meals. It is just that easy.
JW Najarian: That’s why I love talking to you. When we interviewed you
the first time, I had some really wrong information about, if you
recall because I listened to the interview again today, I had wrong
information about whole grains.
Jackie Keller: Right.
JW Najarian: How we could take them out of our diet and we would be
fine because of the paleo thing. You set me straight and thank
goodness because it really has rounded out my diet to add some good
whole grains.
Jackie Keller: Yes. You should have it. In fact, would you like to try
this one?
JW Najarian: Yes. It smells amazing.
Jackie Keller: OK. Well, let’s grab a plate.
JW Najarian: OK.
Jackie Keller: I’ll dish up something that’s maybe not too big of a piece
so you can actually get to it. It’s a little hot and of course if you
have a little bit more time, you can let it cook and it will just get
softer. You do it according to your taste.
JW Najarian: Another thing on my bucket list. I’ve watched all of the
cooking shows and never been able to taste until now.
Jackie Keller: Oh. OK. Hot? It’s alright?
JW Najarian: Mm. That’s so good.
Jackie Keller: Oh. Thank you.
JW Najarian: The texture makes a really big difference.
Jackie Keller: Yes. It’s just that little bit. Well I hope you’re not too
busy to tell people how to follow you. Everybody will want to find On
Purpose and want to follow all of the various things you’re doing and
that talk radio show that’s coming out. It all sounds so exciting.
What’s the best way for them to find you?
JW Najarian: Thank you so much, Jackie. What you can do is go to
www.OnPurposeMagazine.com. You can find me there. On Facebook at
JWNajarian and you can find me on LinkedIn or Twitter all the same
address. On Twitter we have OnPurposeMag and my name at twitter. Just
go to On Purpose Magazine. You’ll find all of the links there. Watch
for Talk Summit coming up. TalkSummit.com.
Jackie Keller: Great. Great. Thank you for joining me today. I hope
you’ll come back and visit us again. Good luck with your cancer
treatment. You look like you’re doing great.
JW Najarian: Thank you.
Jackie Keller: Keep up the good fight.
JW Najarian: Thank you. Thank you.
Jackie Keller: What five goals do you believe will lead you to lasting
happiness? In her book, “Creating Your Best Life”, Caroline Adams
Miller describes research tested happiness boosters and techniques for
building self-efficacy. The book collects and integrates studies and
research on relationships, passion, self-regulation, positive
emotions, flow, strengths, exercise, values, savoring and grit as they
relate creating an ideal life. When I did this exercise, my goals were
to number one, savor. This means slowing down some which is really
hard for me to do. Number two, to strengthen, in my world, that means
physically strengthen, which I do daily to emphasize the positive, as
in looking at a glass half full instead of half empty and to develop
my personal relationships which means taking more time for people. To
be more mindful in the moment was my fifth goal and this means being
less distracted, but to accomplish these goals and most others it is
important to remember that goals need to be smart, specific,
measurable, action-oriented, realistic and timed, but they also have
to be value-driven. They have to be intrinsic and they have to be
enveloping. They need to be exciting for you. If you can make sure
that your goals are approach goals, not avoidance goals, your value-
driven goals will compel you. They’ll have a better likelihood of
being pursued. Goals that foster independence and empower will help
you to create a life that is filled with vitality. If you want to
share your goals with me, contact me at empowerme.tv/foodexposed.
Thank you for joining me today. I hope you’ll tune in next week for a
closer look at what’s on your plate? For more Food Exposed, check me
out on empowerme.tv and until next week remember make food your best
friend and exercise your companion for life.
Jackie Keller: Welcome to Food Exposed, where each week we take an inside
look at what’s on your plate. My name is Jackie Keller, and I’m the
founding director of NutriFit, Los Angeles’ leading healthy food
company. We’ve been hearing a lot about gluten free foods these days,
a whole lot. It seems that everyone is trying this new style of
eating, for a variety of reasons.
Today, I’d like to focus on Celiac Disease and gluten sensitivity,
which when diagnosed, dictate the need to follow a gluten-free diet.
While many people are eating gluten-free for other reasons, like
following a fad, thinking that’s it’s going to be a magical weight
loss cure, curing bad habits in general by eliminating gluten is
another reason people are doing this, the autoimmune disorder that is
Celiac is a serious condition. It’s estimated that nearly 1 in 100
may have it. It’s the condition in which the absorptive surface of
the small intestine is damaged by gluten, and this results in the
body’s inability to absorb nutrients. No fat, no protein, no
carbohydrates, vitamins, minerals, which are all necessary for good
health, are not well absorbed. According to the science, anything
above 20 parts-per-million of gluten can cause damage to a person with
Celiac disease. An additional three to five percent of the population
suffers from a condition known as non-Celiac gluten sensitivity, which
is not an autoimmune disease like Celiac, but it has similar
gastrointestinal symptoms and requires the same gluten free diet.
What is gluten, anyway? Gluten is a protein found in wheat, rye, and
barley. It helps bread and other baked goods bind and prevents
crumbling. As a result, gluten is widely used in the production of
many packaged and processed foods. Gluten-containing flours and
starches are also used as thickeners, and they are present in many
soups and sauces. In fact, gluten in present in so much of our food
supply that following this specific dietary platform is really
challenging. For those not afflicted but looking for a way to
improve their diet in general, simply eliminating foods with highly
processed or refined products and emphasizing a diet rich in fruits,
vegetables, wholesome lean proteins, dairy, and fat will help.
Common symptoms of Celiac disease are anemia, chronic diarrhea, weight
loss, fatigue, cramps, bloating, and in some individuals, itching and
burning rashes. Still others present overt symptoms at all, but none
the less, they suffer the intestinal damage. The wide spectrum of
potential symptoms has historically made Celiac very difficult to
diagnose. It’s frequently misdiagnosed as Irritable Bowel Syndrome,
lactose intolerance, Crohn’s Disease, or other conditions. About 10%
of individuals with Type I Diabetes also have Celiac Disease, and
Celiac Disease, especially when untreated is also associated with
osteoporosis, liver and thyroid diseases, and Non-Hodgkins Lymphoma, a
whole host of things.
My guest today knows all about getting diagnosed and living with
Celiac Disease. We met under circumstances completely unrelated to
this condition, but definitely related to healthy food. John Volturo
is best known for his avant-garde marketing tactics and is behind some
of the biggest aspirational consumer brands in the marketplace today.
As the former Senior Vice President for Marketing for Guthy-Renker,
John spearheaded business development and marketing strategies for the
the direct marketing conglomerate and it’s world-renown products like
Chaz Dean’s Wen, Anthony Robbins, Winsor Pilates, and Sheer Cover.
Formerly the CMO of BeachMint, silicon beaches most recognized
startup. John was a primary in the company’s genesis and early
growth. Last November, in 2013, John founded Scriball, a platform
that connects brands and consumers through interactive, immersive
social storytelling. Scriball uses multimedia and sequenced content
to inspire creativity and build brand-to-consumer or consumer-to-
consumer based content and conversations.
John received his MBA with a concentration in Marketing, Marketing
Management from Drexel University and his Bachelor’s in Communication
from Temple University. He’s a strong supporter of the LGBT community
here in Los Angeles and PTSD recovery organizations. John and his
husband, Adam Christian, live in Los Angeles, California, with their
twin daughters. John, welcome to Food Exposed. It’s so nice to have
you here. I know it’s hard for you to get away, and I’m so delighted
that you could join us. Let’s start with the newest child in your
life, your new venture, Scriball. Tell me more about it.
John Volturo: As you were saying, the whole idea behind Scriball is
really about communities. I started thinking about communities a lot
when I was diagnosed with Celiac Disease because there wasn’t a lot of
information out there back in 2009. Really, my community was you, was
Jackie Keller. Jackie, I was lucky enough to have feed me and she
delivered my meals and experimented on me and helped me figure out
what worked and what didn’t work. I slowly started realizing that
food actually was changing the way I felt. Everything from headaches
to the rashes that Jackie mentioned earlier, to just no feeling
bloated all the time. Suddenly, I felt like a different person.
I started seeking out communities, and I realized that across the
country there were these micro-communities formed around certain
areas. Here on the west coast we were lucky; some places in Florida.
When I started talking to these people, I realized that a movement was
starting. To Jackie’s point earlier, it really wasn’t about a fad,
per se, but there were a lot of people who were actually suffering
illnesses. I was lucky enough to find out early for me. Out of that
whole idea of community grew this idea that communities are really
starting to fragment off Facebook and Twitter. People are starting to
have conversations, but the problem with Facebook and Twitter that I
saw as somebody who was actually running a social commerce company was
that didn’t let people actually have a narrative. The narrative kind
of escaped our daily life. For me that was really exciting because as
a storyteller at heart, because I worked in television for eight years
building out infomercials, 30-minute commercials, the story was the
king.
You told the story about somebody, a passionate developer like Jackie
Keller, and you told this story about how they became who they were,
and you convinced the person to buy a product through the passion and
the fact that this is authenticity. All those communities started to
disappear, and the whole narrative started to disappear. I got this
idea, shouldn’t there be a narrative in the story online. I decided
to leave my company that I was at, BeachMint, and start Scriball. The
idea behind Scriball is that it enables all of these small
communities, or large communities, or brands, to have a conversation
with each other, but collaboratively so people can build stories
together. In the case of what you’re doing with your work, Jackie,
the way I see the stories, all these people that you help have stories
to tell. Not just testimonials, but stories that they want to tell
about the way you’ve impacted their life. The other part of the whole
community is that it’s fun, it’s gaming. If you want to have recipe
competitions, like who’s made the best gluten-free recipe, or which
ingredient causes this bread to rise better. I’ve actually done that
and seen the power of the communities when they’re together; they just
make it a much more rich experience. That’s what Scriball’s all
about.
Jackie Keller: I know you mentioned community and you mentioned Adam and
the other new children in your life. Your twin daughters, and now
they’re about three years old. What’s it like to become an instant
parent, John?
John Volturo: It was exhausting.
Jackie Keller: You didn’t have to breastfeed.
John Volturo: No, I didn’t have to breastfeed, thankfully, and I didn’t
have to carry them, thankfully. We were really lucky to have a
surrogate here in Los Angeles, so we got the whole experience from the
beginning to end. All of the sudden you go from being a married
couple to having two kids in your house within three days of them
being born. Your life gets turned upside-down, and you realize how
small the world is. You realize that community, again, going back to
that, is so important.
In Los Angeles we’re really lucky there are organizations like Parents
of Multiples, and we’ve joined a lot of organizations just to get
close to communities because you go through a major life change. On
top of it, being a Celiac, I don’t like to label things of course, but
being a Celiac I started thinking about the impact that the food that
my kids were eating and what types of formula. We did have our
surrogate actually breastfeed, not breastfeed but pumping milk. She
started eating food with gluten in it, and one of my daughters became
ill almost immediately. It was really interesting because I was
actually introducing this to my doctor. When we brought it to the
doctor she was surprised that it happened so early, but we pulled back
all of the gluten. It was very hard to do that with someone that was
doing us a big favor by pumping milk, but only one of our daughter’s
ended up with breast milk; the other one ended up on formula because
of the gluten intolerance.
Jackie Keller: She’s nearly three now, two-and-a-half, right?
John Volturo: They’re both two-and-a-half.
Jackie Keller: Does she have Celiac Disease? Can you tell at this point?
John Volturo: We can’t tell. It’s interesting that you ask because when
she does have a piece of bread or a cracker, I can tell her stomach
gets a little distended. That was the way I felt initially when I
started to discover that I might have Celiac Disease. I actually
didn’t even know Celiac Disease existed until I was diagnosed with it.
I think the things that she feels, I can tell physically are similar
to what I went through. She gets a bloated looking stomach and then
she’ll cry in the middle of the night. I used to wake up in the
middle of the night. Her form of expression is crying; mine was ouch,
my stomach is hurting, why is that happening.
Jackie Keller: Come on, I know you cried.
John Volturo: I cried, I cried. I cried at work because I was tired. I
think she may have an insensitivity. I hope she doesn’t have the full-
blown Celiac disease. We haven’t had her tested. We feel like it’s a
little bit too early. We just want to try to see if we can maybe diet
her.
Jackie Keller: Now, because you have this relatively recent diagnosis,
how big of a challenge has it been for you to convert your whole way
of eating? I know you’re a pasta guy, you come from a good Italian,
pasta thing. That’s just one of the examples I know that you’ve had
to eliminate from your diet.
John Volturo: I’m glad to asked about that, because I will tell you,
back in 2009 when I was first diagnosed the biggest problem I had was
figuring out what to eat. Luckily, like I said, we were working
together, but I love to go out to dinner; it was part of my job as a
matter of fact. Talking to talent, going to speak, having dinners,
and cocktail parties, all of the sudden you start realizing that
gluten is everywhere. Wheat is in soy. Wheat is everywhere you can
possibly imagine, even in oatmeal. There’s certain oatmeal’s that you
can’t even have because it’s grown on the same fields that… It
became a really difficult thing for me to do. For the first month I
lost a lot of weight because I was just afraid to eat. Right after
that I started thinking about all of the things that I wanted, and we
started experimenting at home. Adam was a baker, so in addition to
all of the cookies and desserts that you were making for us, he
started baking bread. All of the sudden I gained weight, and I became
more heavy than I ever was before because I started thinking about the
things I was not able to have, and I started eating them. You get to
that balance, where all of the sudden you figure it out. Fast forward
to today where it’s 2014 and everybody seems to have a gluten-free
recipe, which is great. Even most recently, now I can go to
supermarkets that are on every corner and buy gluten-free pasta if I
want to eat it.
Jackie Keller: How can people who face similar challenges use Scriball to
get more information about not only Celiac but I know you’re also
dairy-free if I remember correctly.
John Volturo: I’m a little difficult.
Jackie Keller: You’re a little difficult. I would guess that your
community helps with that.
John Volturo: We haven’t actually set up a Celiac Scriball, but we
should. I was actually thinking what I wanted to do for you was set
up a community for you for all of your folks, because I think you’re
able to reach a group of folks who have been transformed by all of the
different recipes you’ve created for them. I think you’re right, we
should set up a Scriball community for Celiac Disease, because people
are constantly trying to figure out ways to improve upon what they
eat. What I’ve discovered is that recipe searching is the most
important thing. When I’m at home on a Sunday, and I want to cook a
big Italian dinner for my family because I’m Italian and I grew up
that way in New York City, it’s really hard for me to go online and
find a really great recipe. If there was a community of people
talking about the recipes that work for them, that would be great, and
that’s what Scriball is really about, that micro-community of people
figuring out what’s best and working together to get things done.
Jackie Keller: Let’s do that together.
John Volturo: I would love to do that together.
Jackie Keller: Should we start with a recipe right now?
John Volturo: Yeah, let’s do it.
Jackie Keller: Alright, let’s cook. All right, John, time to cook. I
thought today we would make something that is gluten-free, dairy free,
and for you soy free, and still nutritious, delicious, doable, nothing
fancy, nothing foreign or weird, nothing exotic, and just show people
how easy it is to put together something without a whole lot of effort
that meets all of those criteria, and is nutritious as well. We’re
going to make a quinoa-based dish. As you know, quinoa is a gluten-
free grain, and it’s loaded with protein so this will take care of the
fact… This is actually a vegan protein dish. A little bit of extra-
virgin olive oil, and of course some onions and bell peppers, which I
know you like.
John Volturo: Already smells delicious.
Jackie Keller: Maybe you can give that a stir while I get the rest of it
going. We’re just going to allow, maybe, 30 seconds for this to take
on some color and flavor. I cheated a little bit, because…
John Volturo: No cheating.
Jackie Keller: I cheat all the time. A little bit of collard greens. I
pre-blanched them because collard greens do take a couple of minutes
to cook, and I knew we would be a little short on time. You’re going
to want to spread those out. If you’re starting with raw collard
greens in the recipe, you’re going to want to either blanch them or
allow for enough time for the collards to cook. Unlike spinach or
chard, which you could use in this recipe, collards are a little
stiffer. The good thing about collards is they are so, so high in
Vitamin K and in fiber.
John Volturo: I love collards. I do love them.
Jackie Keller: It’s not a common vegetable for some of us. I didn’t grow
up with collard greens. I didn’t know anything about them.
John Volturo: We started to grow them in our backyard.
Jackie Keller: How nice.
John Volturo: Yeah, we do.
Jackie Keller: We have a farm now. NutriFit has a farm and we are going
collards.
John Volturo: Farm-to-table.
Jackie Keller: Literally, in our case it’s literal. For our clients,
they’re getting things that we grow on the farm and bring in and put
in their plates. Collards are one of the easiest things to grow,
which is really nice. I’m going to add a little bit of vegetarian
vegetable broth. Here would be an instance where we would need to
look and see, does this have gluten. I don’t have my glasses on.
John Volturo: I don’t have mine on either, but I can tell that this is
gluten-free because it doesn’t have any soy in it, and it does not
have anything related to wheat or modified starches. That tells me
right away that it’s probably gluten-free, even though it doesn’t…
It actually says it on the front.
Jackie Keller: Shows you what you can see when you can read, but in other
times or with other products you may not be able to see that it’s
gluten-free on the front.
John Volturo: A lot of products still don’t have it on there.
Jackie Keller: Right, because it’s not necessarily what people are
looking for. Although, I think we are going to see more and more
things labeled gluten-free that never have gluten to begin with, but
this is a product like a broth, sauce, or something pre-made like this
where you would have to read the label carefully.
John Volturo: You really do have to be careful because brown gravies,
like you were saying before, have a lot of gluten in them.
Jackie Keller: We’ve got some vegetable broth in there. Now I’m going to
add some black lentils to this. If you didn’t have these black
lentils, which aren’t that exotic or hard to find, you could use
regular lentils. I kind of like something a little different.
They’re smaller; they have a little better texture for this dish
because they’re not going to get really mushy on me. Of course, by
adding in the lentils, we’re adding in fiber, folate, and a lot of
protein.
John Volturo: A nice crunch too.
Jackie Keller: Yeah, they’re good. I’ll add in some of our salt and
sugar-free lemon-garden blend because I know what’s in it. Again,
another circumstance where it could be a filler or something added in
it that could create a reaction.
John Volturo: If you haven’t tried Jackie’s spices, they’re amazing.
Jackie Keller: That’s sweet of you, thank you. You just earned yourself
a bottle to take home.
John Volturo: That’s why I said it.
Jackie Keller: Give that a stir here while we get the quinoa in there.
This is red quinoa. You don’t have to have red quinoa; you don’t have
to have black quinoa; you don’t have to have tri-colored quinoa; you
can have just plain old quinoa. This is organic, and I like this
product because, again, I want something that looks a little unique.
I want something that contrasts with the dish and really creates
something interesting. We’re going to add in this pre-cooked quinoa.
You know you have to rinse quinoa before you cook it because it has
that bitter outer coating. When you just rinse it in a colander that
outer coating is rinsed off, then you just put in in a pot with some
water, bring it up to a boil. Of course, the recipe for this dish is
on empowerme.tv. It’s also on my health blog, so you don’t have to
worry about writing it down.
John Volturo: It smells delicious.
Jackie Keller: We’re going to top it off with a little bit of meyer lemon
zest and meyer lemon juice. This is another thing we’re trying to
grow up on our farm, meyer lemons. We have a regular lemon tree,
which is prolific. The meyer lemons are harder to grow and a little
bit more delicate, but they have a much sweeter flavor, so we’re
experimenting. We’re not farmers by trade.
John Volturo: It’s not Green Acres.
Jackie Keller: It’s not Green Acres, no, it’s not Green Acres. Well,
part of the acres are green, thank God. If we could just get more
rain we’d be in good shape. I love the smell of lemon zest.
John Volturo: I can smell it from here; it smells great.
Jackie Keller: Then we’ll take some of the juice out as well. You just
keep stirring there. Pretty soon we will have our dish. Can you hand
me one of those forks. I’m going to spear this guy and take the juice
out just like that. Who needs a fancy juicer when you have a good old-
fashioned fork? Maybe a little bit more. I think there’s a seed or
two in there so I have to be a little bit careful. We’re just about
done. It’s really that simple.
John Volturo: This was fast, yeah.
Jackie Keller: Of course, I pre-cooked a couple of things, but nothing
took more than 15 minutes to pre-cook.
John Volturo: You could do while you do other things as well.
Jackie Keller: A nice salad with this, or something like that would be
done for the day. You’ve got protein, fiber, fat, healthy vitamins,
minerals, everything you need.
John Volturo: I think I’m going to go home and make this for dinner
tonight. This smells delicious. You might have to give this to me.
Jackie Keller: You might have to taste it first, what do you think, ready
to do that? Let’s do this. Let’s turn it down because it’s pretty
hot. Why don’t you dish yourself up a little bit, and I’m going to
have you take a taste. I think you have a fork right there. Let me
know what you think. Hot, I know. Is it good?
John Volturo: As good as I thought it would be. I did get that one
seed.
Jackie Keller: That tiny seed found you.
John Volturo: It’s very good.
Jackie Keller: This is a base. Obviously, you could modify it. If you
didn’t have collards you could use something else; make it your own,
but I’m glad we came up with something. If you did want to make this,
and it wasn’t for John, and you wanted to add some soy nuts to it, you
could for a little additional crunch, some roasted soy nuts on the
top. It’s good without it as well.
John Volturo: Or you could put pine nuts, if you’re me.
Jackie Keller: There you go, and pine nuts would be a lovely addition to
that. John, thank you so much for joining me today.
John Volturo: Glad to me here. I’ll have to give you a hug. I love
this woman.
Jackie Keller: I know that everybody wants to stay connected to you
personally, and they also will be interested in Scriball, so please
tell our audience how they can find you.
John Volturo: You can find me at JohnVolturo.com, thank you.
Jackie Keller: We’ll stay connected.
John Volturo: Yes.
Jackie Keller: We’ll stay in touch.
John Volturo: I’d love to do that.
Jackie Keller: We’ll do this again.
John Volturo: Yes, let’s do it again.
Jackie Keller: Thank you so much. Think for a minute about the most
important relationships in your life. What are the characteristics of
the people to whom you feel closest? Happy couples describe their
partners as interested and responsive. Besides existing
relationships, curious people act in certain ways with strangers that
allow relationships to develop more easily. Research shows that
curious people ask questions and take an interest in learning about
partners and intentionally try to keep interactions interesting and
playful.
Here are a couple of things we now know about social relationships.
In a recent blog in Scientific American magazine, Ingrid Wickelgren
writes, “People who are part of a group are also far better equipped
to conquer an internal foe, the threat of bad health. In one of the
recent studies, the health benefits of social relationships published
earlier this year, researchers provided evidence that social ties and
increased contact with family and friends are also associated with the
lower risk in death in young women with breast cancer. Another study
presented a similar conclusion with respect to surviving heart
surgery. What’s more, a 2010 meta-analysis of 148 other studies
showed that social connection doesn’t just help us survive health
problems, but lack of it causes them.”
She goes on, “Many languages have expressions such as hurt feelings
that compare the pain of social rejection to the pain of physical
injury. We now know that those are more than just metaphors. There
are two components to physical pain, an unpleasant emotional feeling
and a feeling of sensory distress. They’re both associated with
different structures in the brain, and social pain is also associated
with a particular brain structure. This connection between physical
and social pain reflects the tie between social connection and the
psychological processes of the body.” The health message is clear.
Reach out socially, you’ll engage your curious self, you’ll minimize
the pain of social isolation, and live more fully.
As John Lennon wrote so poetically, “You may say I’m a dreamer, but
I’m not the only one. I hope someday you’ll join us, and the world
will live as one.” That’s our show today. I hope you’ll join me next
week for another episode of Food Exposed, where we’ll take a close
look at what’s on your plate. For more Food Exposed, check me out on
empowerme.tv, and until next week, remember, make food your best
friend and exercise your companion for life.
Jackie: Welcome to Food Exposed where each week we take a close look at
what’s on your plate. My name is Jackie Keller and I’m the
founding Director of NutriFit, Los Angeles’ leading food
company. You know during the course of my work I’ve had the
privilege of working with people from all walks of life from all
over this country and all over the world. I’ve been able to
travel to every continent and have traveled through most of the
United States as well and during the course of this I’ve heard
great stories about getting healthy and staying healthy.
There’s a general perception that almost no one succeeds in the
maintenance of long term — long term maintenance weight loss.
However, research has shown that about 20 percent of overweight
individuals are successful at long-term weight loss when defined
as losing at least ten percent of initial body weight and
maintaining the loss for at least one year.
The National Weight Control Registry provides information about the
strategies used by successful weight loss maintainers to achieve
and maintain long-term weight loss. The National Weight Control
Registry members have lost an average of 72 pounds and
maintained the loss for more than five years.
Many registry members follow these basic strategies. Rule number one
they never cheat. They don’t give themselves break not even on
holidays, not on weekends. Rule number two they eat breakfast.
The National Weight Control Registry shows that one of the most
common traits of those who succeed in keeping those pounds off
once and for all. And rule number three they get on the scale
every day. They don’t let the pounds creep up.
Rule number four they put in the equivalent of a four mile walk seven
days a week. Number five they watch less than half as much TV
as the overall population. Rule six they eat 50 to 300 calories
per day less than most people; moreover, weight control gets
easier over time and after individuals have successfully
maintained their weight loss for two to five years the chance of
longer term success greatly increases.
Continued adherence to diet and exercise strategies, low levels of
depression and disinhibition and medical triggers for weight
loss are also associated with long term success. Many registry
members say that these behaviors are common traits but not
something they necessarily do all the time.
Well, my guest today is a woman whose story could be in the National
Weight Loss Registry instead it’s in her book “Tipping the
Scales in Your Favor”. Dian Thomas, author and self-published
the book in 2011 losing amazing 120 pounds. Dian hails from the
beautiful mountains of southern Utah where she grew up in the
family of boys as the daughter of a forest ranger. She
developed wonderful camping skills including a host of
activities centered around outdoor cooking and after completing
her master’s thesis Dian published her first book “Roughing It
Easy” which made The New York Times best seller list and landed
her on The Tonight Show with Johnny Carson from that came
contact with the Home Show, Good Morning America, and now you
can catch her own Hallmark’s Home and Family Show.
I met Dian ten years ago and at that time she weighed 326 pounds,
I’ll let her tell the rest of the story to you. Dian, welcome
to Food Exposed.
Dian: Thank you.
Jackie: Thank you so much for coming down from Utah. You know I know
people are really captivated by weight loss stories but yours is
unique. What motivated you to lose weight?
Dian: Well, I was here in Santa Monica speaking because I had been on
television for so long. I was speaking about how to do publicity
and how to do performances and I was all finished and all
gathering up and I remember this wonderful woman came and said
you know I went to my car and I decided I should come back and
here’s my card and I can help you lose weight and that was you.
I have been grateful ever since because it gave me hope.
I think one of the big things is and I haven’t done it perfect as you
know but one of the best things is you stay on the track and
even if you slip a little bit, you keep staying on the track and
you stay on the track. Pretty much at whole I’ve conquered it
but I still am challenged a little more when I travel and that’s
a hard one for me.
I’ll still work on that. I’m not going to giving it up but I
remember in the beginning I said to myself I’ve got to find an
activity that I love and if I don’t, I’m not going to stick with
it and so I think that was a huge, huge key and that was riding
my bike and that’s opened up the gate. In fact, this year I’m
riding my bike down the Rhine River and through the tulips in
[inaudible 00:05:38]
Jackie: Wow.
Dian: . . . and in Paris. So it still is a passion for me.
Jackie: That’s great. So what changed in your life because you lost
the weight?
Dian: Oh, I have a new life. It’s totally new. I love traveling and
I was always really active. As you mentioned, I’m from the
forest, and my dad was a ranger, we went out camping and all of
that. So I had a really active upbringing and also I traveled
the country doing promotion, promoting books, but pretty soon
when you get so heavy you’re just looking for the next chair to
sit down and your life totally changes. And it’s kind of like
you go downhill and then coming back up is really difficult.
I remember I used to ride my bike. That was really my main exercise.
I used to ride it for two hours in the morning at home. I would
be so exhausted some days that I couldn’t do much the rest of
the day and I still, I did, the highlight for me was when I rode
across to Iowa two years ago and rode every mile.
So one of the things we do is called RAGBRAI. Some of you may know
especially if you are in the middle part of the country but
15,000 bike riders come to Iowa towards the end of July and Iowa
is bordered by the Missouri River on the West and the
Mississippi on the East and so we start riding our bikes, we
back our back tire into the Missouri River and then you ride
across the state and each day you ride about 60 to 80 miles.
And then in the next day you get another 60 to 80 miles and so
there’s about 25,000 people. So some of the towns that you stay
in are only 3,000 people so here’s all these bike riders, so I
think associating with people who work out and do healthy living
things also is a big help for me.
Jackie: And you have a new career I think in there as I . . . tell us
about it.
Dian: Which one?
Jackie: Well you mentioned like riding your bike down the Rhine River
and tulips in Holland. I think you’ve had a few other trips
that are pretty exciting since you’ve lost the weight.
Dian: Absolutely. What happened, to be honest with you Jackie, is
when I lost the weight I rode my bike so much that everybody
knew I was riding my bike. Every day I was on my bike and a
friend of mine told the travel agent in Salt Lake about that and
they called me when I was in California and said would you come
and do a bike tour to China? I go that’s a no brainer. I mean
of course I would do a bike trip to China.
And so I went in, met with them, and they never got enough people to
go to China for the bike ride but all of sudden I found myself
in China. He said just go take tours for me, go take tours, so
I had been China to 16 times and I also stay in China and I ride
my bike which is pretty dangerous. It’s not like riding in LA
because they don’t anticipate you. It’s like they have rules in
China but nobody follows them so people are coming from all
directions.
So I decided Europe is where I’m going to go because they have bike
lanes and they actually have that in China but so I started
doing tours to China and then next one was to Peru to Machu
Picchu which I’m going back again in a couple of weeks. And this
last I just got home two weeks ago from South Africa where I
went to Kruger Park to see the animals and next year I’m going
back and take people on a camping trip in South Africa.
Jackie: Now would that have been possible at 326 pounds?
Dian: No, none of it would have been possible and so it’s really
thrilling and that’s one thing that keeps me going. Like I
said, one of my challenges is when I travel. But you just keep
working on it. I mean a lot of people the thing about weight
which you could have told me is it’s a long-term effort and just
because you fall off the wagon what I used to do is, “Well I
fell off the wagon. I’ll just eat for a week, and then I’ll go
back on.”
But no you get up the next morning and you start and then your own
way again so I think losing weight is a challenge. Our country
is as you know we have a challenge with that and that’s why it’s
so good to have people like you who lead the way and show us. I
have a background in home economics but it’s not just knowing
the information. It’s really applying the information.
Jackie: So how valuable was it to have a coach through this process?
Dian: I don’t think I would have done it. I have told many of my
friends I don’t think I would because it’s a long term you have
to just keep doing it. And again in my suitcase I brought down
some more books to work on tonight to make a plan and I think
eventually I’ll get a plan.
But one of the things I think plagues is we need fast food. Not fast
food in the terms of McDonalds and all of those but when you get
ready to eat. You’re tired, you’re back from the office, you
need to be able to fix it fast and so that’s been my challenge
is learning how to set my kitchen up so that when I go in there
I can make something really fast and is healthy. That’s the
key.
I tell people I can fix . . . this is my kind of mantra. I go
shopping on Saturdays, come home, and if I can set it up like
even pre-measure all of the stuff. Last night as I’m getting
ready to come here I just bought some turkey hamburger and when
I buy it I get about four pounds or so. So I measured it all
out, made the hamburger patties, and put them in the freezer,
and then they are all ready to go. I just take them to the
freezer up, put them in a pan, turn it over, and then turn up
the heat, go into work, and then when I come back out, I need to
steam some vegetables or something like that, and I have a meal.
So it’s fast.
Jackie: Well about doing some fast cooking with me today?
Dian: I would love to.
Jackie: So let’s join me in the kitchen.
Dian: I always love watching your stuff. It gives me ideas to do so.
Jackie: Let’s do it together.
All right, Dian. We are ready to cook.
Dian: I’m excited.
Jackie: I know you spend a lot of time in the kitchen. In fact, you do
a lot of your cooking at home. You can do that when you are
home, but do you do that all of the time?
Dian: All of my cooking. Yeah.
Jackie: So I thought that I would give you a couple of another ideas
to take home.
Dian: Yes, I would love that.
Jackie: These are really easy and they are very quick and they are down
your alley because I know you love vegetables. You tell me all
the time you go to the farmer’s market, you pick up what’s
special, what’s seasonal, what’s fresh, what just and then you
come home and create.
Dian: Exactly.
Jackie: And that’s sort of the way this recipe evolved. It’s very
simple pasta dish so its base of carbohydrate is whole grain
pasta, and for protein we are using white beans, and for fiber
we are using kale. So vegetarian pasta dish with just a little
bit of feta cheese at the end, which of course is optional. You
know you don’t have to do it that way but I think that kind of
rounds it out.
So let me get started with some extra virgin oil. As you know the
extra virgin means that it has the best flavor and the highest
purity so we need the least amount because every drop is going
to contribute just a little bit more flavor benefit so just
enough that we don’t burn the bottom of the pan.
Dian: Good.
Jackie: And of course we love to start all of these dishes with some
garlic.
Dian: Oh yeah.
Jackie: And you know we like to start with something that people are
familiar with because when you don’t do a pasta dish that has
meat or something like that, sometimes your guests are “okay
like well something is missing.” “You know like this more like
an appetizer than an entree,” but the truth is that you don’t
need the meat. What you need is something that smells good and
looks good.
Dian: It really smells good.
Jackie: Yeah, it’s very fragrant so.
Dian: So this is the kale?
Jackie: This is some fresh kale. Now we steamed it a little just to get
ahead start.
Dian: So that’s the big leaf.
Jackie: That’s the big leaf kale. You can use baby kale, you can use
red kale or blue kale or any kind of kale you can get your hands
on but I like the dark rich green color of this. And since I
don’t want to add anymore oil and I don’t want to burn the
bottom of the pan, I’m going to add in a little organic
vegetable broth, and that’s just enough to give it some juice
and keep that garlic from burning and the vegetables can
continue to cook a little bit and now.
Dian: Did you blend the garlic? That’s one thing I noticed right off
the top.
Jackie: I did not. That is fresh garlic, that we minced, mince, mince,
mince. We set it up like you talked about setting up your meals
in containers. We set up our ingredients in these little
containers, food safe containers designed for food to keep in
the refrigerator and that way you don’t have to start completely
from scratch. You know you are starting with something, some of
the harder stuff already done. The beans, I pre-cooked the
beans and these are just white beans. Now you could use
cannellini beans, black beans, red beans.
Dian: You could freeze this ahead of time, couldn’t you? So I got
two great ideas from you today already. Chopped up garlic and
you could do that so you can just put more in.
Jackie: You can do that at the start of week and have it all week long
and the beans…
Dian: The beans could be frozen.
Jackie: Put them in an eight ounce containers or two cup containers and
you are good for the week.
Dian: Good.
Jackie: And then the same beans can be used in many different ways.
Dian: So now I think that’s the key to that because doing it ahead of time
is easy. This is fast food, really good fast food.
Jackie: This is fast food, yeah. And you mentioned that’s really been
one of the challenges, right?
Dian: Yeah, that’s the key.
Jackie: And then another not so secret secret is of course is to have
these salt and sugar free spices available. This is one of ours
it’s Mediterranean but you know you don’t have to have ours to
make this recipe work you can do your own and this is a brand
new bottle so I’m going to do another little trick that I like
to do which is to crush the seasoning and really releases all of
the flavor in the dried herbs.
Dian: That’s nice.
Jackie: Now I’ll let you stir for me here while I clean my hands.
Dian: Looks nice.
Jackie: And I love the smell on my hands of those seasonings but I also
appreciate having something to kind clean of my hands and add a
little more flavor to it. I’m going to take some lemon and go
right into that with some fresh Meijer lemon and I’m going to
clean my hands too. So my hands now smell like lemon which I
love.
Dian: So you could use lemon or lime?
Jackie: Lemon or lime either one. And you just want a little bit just
to because we are not making a tomato base sauce here. We are
making a vegetable based sauce so I’m going to go ahead and add
in now some pre-cooked. I pre-cooked a little bit of vegetable
penne, whole wheat penne. And again you don’t need much.
Dian: Could you freeze this as well, couldn’t you?
Jackie: You can, pasta will lose a little bit of texture in the
freezer. So when it comes out what you could do with this which
would take care of the texture issue we are going to serve it
just fresh out of the skillet but let’s say you had frozen the
pasta and it had become a little watery when you defrosted it
and you were like oh it doesn’t look beautiful anymore. Well
you take it, you added some mozzarella cheese, you pour it into
a baking dish and you bake it. Now you have a baked pasta bean
vegetable casserole as opposed to the way we are doing it here.
So you see very easy.
Dian: This is fabulous. This is great.
Jackie: Look at how easy that is. And now to add just a little bit
protein to it because we know we like cheese this is low sodium,
low fat feta cheese.
Dian: Cool.
Jackie: And it’s just going to be enough to again to bring some color
to the dish. It adds a little bit of salt flavor because you
notice you didn’t add any salt.
Dian: But you add the extra. See that’s what I love about watching
you because you know those little tricks to put into to make it
so it’s gourmet.
Jackie: Well, it’s a dressed up version.
Dian: That’s right.
Jackie: Very rustic Italian dish which as you know pasta with white
beans. So it’s a pasta fagioli upscale.
Dian: There you go. I’m going to get you a plate.
Jackie: No, this is going to be your plate.
Dian: Is this my plate? Oh good.
Jackie: I need to dish up for you.
Dian: I’m ready to try to that.
Jackie: Just try that? All right.
Dian: That looks beautiful. One thing Jackie told me a couple weeks
ago is that my food is a little boring, so I came down here to
jazz it up but I can see why.
Jackie: Hot, hot, hot. Careful.
Dian: That is great.
Jackie: Thank you. That’s so sweet but you know Dian I know that
viewers are going to want to get in touch with you. They are
going to want to not only know how to contact you just to hear
your story and hear more of your story and of course tipping the
scales in your favor to find the book but they are also going to
be interested in following you through your travels so what’s
the best way for our viewers to find you?
Dian: Just to go my website, it’s www.DianThomas.com and I do have a
. . . I spell it different without an E but I also have on with
the E so either way DianThomas.com.
Jackie: All right.
Dian: And if you want to see Johnny Carson, you can go to my website
and watch that today.
Jackie: Well, great. Well, thank you so much for coming down.
Dian: Thank you.
Jackie: It is always a pleasure to see you, we are going to keep
working together, and keep up the good effort.
Dian: You have been a fabulous coach so if you need a good coach.
Call Jackie, she’s the best.
Jackie: Oh thanks, Dian.
Dian: You’re welcome.
Jackie: My coaching moment today is about how committing to your goals
helps you achieve happiness and is based on the work of Sonja
Lyubomirsky in the book “The How of Happiness”. She writes that
people who strive something for personally significant whether
it’s learning a new craft, changing careers, or raising moral
children are far happier than those who don’t have strong dreams
or aspirations. Find a happy person and you will find a
project.
You know I think she’s right we all know people who have goals but
lack the motivation to pursue them. What really makes us happy
is when we find the drive to chase our dreams. So what is
committed goal pursuit do it for us? Well, let’s consider the
opposite for a moment when you don’t have that significant goal,
it’s hard to feel connected to something. Having a goal gives
us something to work for. It also increases our self-esteem.
Goals make us feel confident and every time we accomplish a step
along the way you get another emotional boost. These lift are
not only reinforcing our happiness but they help us stay
motivated. And third having goals to pursue give us structure
and meaning and we can also have a natural way to connect with
others through our goals.
Related to this is yet another benefit of being committed. It helps
us schedule our time and ourselves and should something derail
us from one goal, we are better built to cope with problems and
replace that goal with another.
Finally, as human beings we have a need to belong and engage with
people if only on a goal-related level. Goals can be happiness
inducing even in virtue of just connecting us with other people
and this contributes to our continued vitality. In the words of
Robert Louis Stephenson, an aim in life is the only fortune
worth finding.
Thank you for joining me today on Food Exposed. I hope you will join
me next week as we take another close look of what’s on your
plate. For more Food Exposed, check me out on emPOWERme.tv and
until next week make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed, where, each week, we take a close
look at what’s on your plate. My name is Jackie Keller, and I’m the
founding director of NutriFit, Los Angeles’ leading healthy food
company. Today, we’re taking a close look at why we put stuff on our
plates, literally, our eating habits as a country in general. This is
serious stuff, because, as you know, two-thirds of adult Americans are
overweight or obese, as are one-third of our children. What do
hypertension, heart disease, type 2 diabetes, and cancer have in
common? Obesity is an underlying cause of all of these chronic
diseases that are killing more than 100,000 Americans every year.
We’re going to get to the heart of this problem with our guest, but
before we do, I thought that it would be interesting to take a look at
where we’ve been with dieting trends over the last few years, and look
back even further to see how little has changed since the 1930’s in
general. So, here’s a quick tour through the history of dieting
trends.
In the 1930’s and 40’s, you could blame Lucky Strike. Smoking was the
way we got thin back then. The cigarette brand used the line, “Reach
for a Lucky, instead of a sweet.” Yuck! Literally, heart disease and
lung cancer, that’s what we got, not skinny. That’s not the only thing
that debuted back then. The lemonade diet was popular, which is
remarkably like, well, wait for it, today’s Master Cleanse. In the
1950’s, we were praying for weight loss. The Christian dieting
industry was born, and followed Reverend Charlie Shedd’s book, “Pray
Your Weight Away”. This was followed by, “I Prayed Myself Slim,” and,
“Help Lord- The Devil Wants Me Fat!” Fast forward to 2002, and Don
Colbert publishes, “What Would Jesus Eat” cookbook. I mean, seriously.
In the 1960’s, we all shared the love, right? When it came to dieting,
we grew support organizations like Overeaters Anonymous and Weight
Watchers. We ate the cabbage soup diet to bloat our stomachs up so
we’d feel full and lose weight. Well, not. In the 1970’s, the era of
miracle pills, from Dexatrim to Fat Blocker. Where have we heard more
about this recently? This gets revived again, just a few years later,
with Fen-Phen and other miracle diet pills. Oh yeah, the cookie diet.
Turns out it’s not so new. It started in the 1970’s. By 1980, the
Scarsdale diet came in with hardcore, high-protein, low-carb, low
calorie, and you thought starving was new?
In the 1990’s, Dr. Atkins took Scarsdale one step beyond, and
introduced high-fat to the no-carb picture. So, why does this sound
familiar? In 2000, we’ve had an explosion of diets. Since then, you
have your choice. There are cleanses. There is Paleo, which is one of
the worst diets of 2013, according to the U.S. News and World Reports.
The DASH diet, the South Beach diet, the Mediterranean diet, and
there’s even a new one called The Ice Cream Cleanse! Yep, it just made
the scene, straight from right here in Venice, California. Yet, as a
nation, we keep getting fatter. So, what really works, and how can we
get a grip on our waistlines? Well, my guest today is an expert in
this area. In fact, she’s a senior natural scientist and a leading
researcher at Rand Corporation, an M.D. with a Master’s in public
health, and the author of a recently published book, “A Big Fat
Crisis: The Hidden Forces Behind The Obesity Epidemic, and How We Can
End It.” Dr. Cohen, welcome to Food Exposed.
Dr. Cohen: Thank you for inviting me.
Jackie Keller: Well, you know, in your book, “A Big Fat Crisis,” you talk
about changing the conversation around obesity. Tell me more about
that. I hear people talk about diet all day long, and clearly, as a
country, we’re awash in food. Everywhere you turn, there’s an
opportunity to eat, and we all know you can’t eat constantly. I own a
food business, and a lot of industry is driven around food business.
How do we reconcile that segment of the economy with having too much
food and temptation?
Dr. Cohen: Okay. The problem we have now, with the obesity epidemic, is
that we generally consider this an individual problem. If we continue
to do that, we will never change this issue. We have to think of this
as a public health crisis at this point. You mention the statistics.
Two out of three adults are overweight or obese and we have this huge
increase in chronic diseases like type 2 diabetes. It’s making our
health care costs soar. So, instead, we have to really look at what’s
underlying this epidemic. In my view, the problem is that we have
allowed our country to be turned into a food swamp.
Jackie Keller: Oh my.
Dr. Cohen: So, and you’ve mentioned it! There’s food everywhere you go.
Jackie Keller: That’s true.
Dr. Cohen: The problem is that when we see food, it makes us feel hungry.
If it’s convenient, if it’s in front of us, it encourages impulse
buying and impulse eating. Unfortunately, that’s the way human beings
are designed. It’s in our DNA to eat when food is available. There are
so many studies that show that if you serve people more than they
need, they will eat more than they should. So, if we really look at
the underlying causes, the problem is our restaurants- they serve way
too much food, too much salt, too much sugar, too much fat, too many
calories- and it’s our supermarkets, which encourage us to buy foods
that increase our risk of chronic diseases.
Jackie Keller: Oh. So, there are many people who literally can’t control
their urge to eat, and eat the wrong foods?
Dr. Cohen: Well, look, that’s most of us. Remember, two out of three
people are eating more calories than they burn in physical activity.
So, that’s the normal person.
Jackie Keller: Wow.
Dr. Cohen: As I said, we’ve done studies where you serve people too much
food. People automatically eat more than they should. The problem is
that we have this misperception of human nature. We tend to think that
people are in full control of everything they do. We think that if we
choose something and put it in our mouths, it was our deliberate
decision. The truth is that most of our behaviors are actually
automatic, and they occur without our intention or conscious control.
So, just think about eating. If you were watching a movie and had a
bowl of popcorn in your lap, as you’re watching the picture, you can
take your hands, put them in the popcorn bowl, put the popcorn in your
mouth, chew it, and swallow it all without paying attention, without
directing that to happen. We can do it automatically. We can keep
eating, and we won’t even know that we’re finished until there’s
nothing left in the bowl, right? That was an automatic behavior. We
can do it unconsciously, without intention, without deliberation, and
without any effort. We were designed that way. Eating is an automatic
behavior.
Jackie Keller: My goodness. You mention in the book- and, by the way,
what a great title.
Dr. Cohen: Thank you.
Jackie Keller: It’s a wonderful book- that we don’t fully control our
senses. How does that tie into advertising and personal choice?
Dr. Cohen: Okay. So, we don’t control our senses much, at all. You know,
if we hear a sound, you know, we’ll automatically turn toward that
sound. We don’t think, “Oh, I heard a sound. I better turn my head.”
It’s the other way around. You know, if we see a tempting food, we
will automatically start salivating. We don’t tell ourselves, “Okay
body, start salivating and feel hungry.” No! That happens as a
reflexive response to food. That’s the problem. We have food all
around us, and it’s causing this reflex, which we cannot control. No
one can control that. It makes us feel hungry. What we can partly
control is whether we act on those feelings of hunger and desire.
Basically, the market has figured out what increases the chances that
we will act on those desires. So, they’ve set up restaurants and
supermarkets to lead us to buy more and eat more than we really
should.
Jackie Keller: So, you talk in the book about the food environment being
at the root of the problems today. One example might be the
supermarket example. Can you give us some others?
Dr. Cohen: Yeah. So, I mean, let’s go back to restaurants. Right now, when
we go out to eat, we’ll be, 95% of the time, increasing our risk of a
chronic disease, just by going to a restaurant.
Jackie Keller: Oh, my goodness.
Dr. Cohen: Yeah! That’s because restaurants will serve you more food than
you need, right? If you get too many calories at one meal, it’s very
hard to compensate later, because people also have a very limited
ability to track what they eat. You know, they’ve done all kinds of
studies. They ask people, “What did you eat in the last 24 hours?”
Jackie Keller: Right, a recall.
Dr. Cohen: Most people under-report by anywhere from 200 to 1,000
calories. The average person doesn’t remember eating what constitutes
a full meal.
Jackie Keller: Wow.
Dr. Cohen: So, you know, four to five to 600 calories, we won’t even
realize. Again, it’s because we’re not paying attention to what we’re
eating. You know, we can eat, and I can talk to you , or drive a car,
or watch T.V., and that means we’re not tracking what we’re eating.
What we’re swallowing, we can’t really keep track of that.
Jackie Keller: So, I’ve heard a lot about this, sort of, eat following
your intuition, your body will tell you. So, what you’re saying is
that’s not so.
Dr. Cohen: That is absolutely not so. People were designed to be able to
eat more than they need. That’s why we have a pathway where we can
convert the extra calories into fat. If we could only eat what we
needed, we wouldn’t be storing fat. So, we’re actually designed to eat
more than we need.
Jackie Keller: So, what would you recommend that we push for? Is this
something that should be legislated? How does that work with personal
choice?
Dr. Cohen: Okay. Well, we legislate a lot of things to protect people who
are at risk. So, we legislate the quality of the water that’s in our
pipes and comes through the faucet, so people don’t automatically get
exposed to toxins and things that will make them sick. Well, we can do
something like that when it comes to the food environment, because
right now, we’ve allowed businesses to put all of us at risk. We’re at
risk every time we dine out. We’re at risk every time we go to the
supermarket. One of the things I proposed in restaurants is to have
standardized portion sizes. So, when we buy something, when we order
something, we should be able to get that in an appropriate portion
size, a standard portion size which is appropriate for one person to
eat at a single serving.
Jackie Keller: Well, that’s pretty controversial, because that takes away
the whole value proposition…
Dr. Cohen: Well, but right now…
Jackie Keller: …from the equation.
Dr. Cohen: Okay. But right now, if you go to the restaurant and they serve
you more than what’s appropriate for you, you’re going to get sick.
You’re going to increase your risk of obesity or chronic disease. If I
wanted to go out and eat, and not get sick, I don’t have that option.
So, if every restaurant would just have it available in a single,
standardized portion, then it would be up to me. It would be up to
every consumer to decide, to choose one portion or not. If someone
wanted two portions, they could, but right now, we have no way to
estimate what we’re getting. I have to tell you, we already have
portion standards when it comes to alcohol. If we order a drink,
whether it’s a beer, wine, or a shot of liquor, the amount we get only
has 0.6 ounces of ethanol.
Jackie Keller: Okay.
Dr. Cohen: Right, so we can gauge our risk of becoming drunk. You know, if
you renew your license at the DMV, you’ll get some information that
tells you how many drinks you can have and then it would be safe to
drive, right? People can gauge that by counting their drinks. We don’t
have that for food, and that’s all I’m proposing. It’s not taking away
people’s right to choose to eat as much as they want. It’s just a
system that will allow people to track how much they’re getting, and
to not be put at risk every time they go out to eat.
Jackie Keller: Fascinating. Wow. Well, speaking of personal choice, I
thought we’d take a few minutes today, in the kitchen, for putting
together some great choices for managing a healthy diet.
Dr. Cohen: Okay.
Jackie Keller: I know that portion control is a big issue for many, many
people, and i think that food labeling in restaurants and fast food
operations is a step in the right direction, but I think it’s going to
be awhile before we get to the point where the government is going to
step in further. I know that there have been some attempts to do that.
Dr. Cohen: Yeah. You know, every restaurant already has portion sizes,
they’re just different for every single restaurant.
Jackie Keller: That’s very true.
Dr. Cohen: If they would all get on the same page, then people would have
the option to choose. It would give people the power to choose how
much they’re eating. Right now, we don’t have that choice. We just get
whatever they give us. If it’s too much, tough on us; tough on us! You
know, people actually don’t have the capacity to estimate volume just
by looking at it. We have a limit when it comes to, you know, figuring
out how many jelly beans are in the jar, right? That’s what they’re
asking us to do.
Jackie Keller: Yeah.
Dr. Cohen: Most people can’t do that. In general, we underestimate. The
larger something is, the less we think is in it. So, it really puts us
at a huge disadvantage. I mentioned about what restaurants can do, but
one of the things we need to do with supermarkets is to do something
about all the impulse marketing that they have, candy at the cash
register, chips and sodas on the end of aisles. It turns out that
where they place the food in the supermarket determines what we buy.
Jackie Keller: Yeah. I’m not surprised.
Dr. Cohen: Who would think that the placement of something would make us
buy something or not? But it does. So, when they put that stuff that
we need to avoid in front of our faces, it triggers our impulse
buying, and again, it’s a risk factor for making us sick.
Jackie Keller: Well, I think understanding that association is something
that we need to talk more about.
Dr. Cohen: Right, absolutely.
Jackie Keller: That’s why I’m so glad that you put it in this book.
Dr. Cohen: And you know, one of the things that we do, at least for
alcohol, is that we don’t allow alcohol to be sold at the cash
register. We don’t allow it in vending machines. There are some
regulations that don’t allow alcohol within five feet of the register
in California. It’s against the law. Or, five feet of the front door
when you go to a gas station. So, we could certainly have a regulation
on where things could be placed. It wouldn’t prevent people from
getting whatever they want, but it would assure that, when we got
something, it was deliberate. If we have to go and look for something
at the third aisle, on the bottom shelf, then you know you really
wanted it.
Jackie Keller: Right.
Dr. Cohen: But if you’re just grabbing it because it’s there, and it’s an
automatic, sort of unconscious thing, that’s something we could
protect people from without limiting their free choice.
Jackie Keller: Well, very interesting. We’ll have to see how that
evolves.
Dr. Cohen: Yes!
Jackie Keller: Now, let’s go to the kitchen and talk about choosing
fruits and vegetables.
Dr. Cohen: All right!
Jackie Keller: All right.
Dr. Cohen: Let’s go.
Jackie Keller: So, today I thought we’d spend a few minutes talking about
the value proposition for foods that are healthy. I think there’s a
perception that healthy foods are expensive and that people don’t buy
things that are healthy because they cost too much, and availability
is an issue if it’s healthy food. But, you know, as you and I both
know, in the world of plants, economy is the byproduct of it being
plant based. Also, availability, we’re fortunate. We live her in
California, and we have fruits and vegetables in abundance. I wanted
to share a recipe for a vegetable curry, which I thought would be
quick, easy, and fun to make. I’ve cut up a bunch of vegetables here,
that we can put into the pan all at once. It’s one of those one pot
wonders, you know. You don’t have to mess with it. The longest part of
preparing a dish like this, of course, is cutting everything and
chopping. Once you have that down, or you buy frozen, which is another
option, it’s really a quick fix as far as healthy meals are concerned.
Let’s talk for a minute, if we could, about portion sizes and value.
So, I brought along an onion. We talked before the show, and you
mentioned that it looked like a really big onion, and it must be at
least a pound of onion. In fact, weighing it, we realized, yes it is a
pound of onion.
Dr. Cohen: Yeah. That’s an extra large onion.
Jackie Keller: That’s an extra large onion. Of course, I have some here,
chopped and ready to go, but…
Dr. Cohen: So, you would probably be able to get three of those in this
one onion.
Jackie Keller: Exactly. That one onion might cost $0.69, $0.79. In a
cheap market, or a less expensive market, it might cost half of that.
Dr. Cohen: Maybe 30 or 40 cents, yeah.
Jackie Keller: So, that’s three or four servings of onion…
Dr. Cohen: Yeah.
Jackie Keller: Depending on your recipe. I also prepared a little bit of
broccoli, and I brought a broccoli stalk, and this one is just about
six ounces, so about one-third of a pound of broccoli.
Dr. Cohen: Okay.
Jackie Keller: Clearly, you would get at least this much out of it, if
not more. This is a 12 ounce cup.
Dr. Cohen: Yeah. I think a pound of broccoli is something like 10
servings.
Jackie Keller: So, you know, we see, quickly, how inexpensive it is to
put all these together. So, let’s start by seasoning our pan with a
little bit of the onion that I brought. I’m going to add in a little
bit of curry powder, because, you know, I think a vegetable curry is a
really easy dish to prepare.
Dr. Cohen: How do you know how much to shake out? Do you ever measure it?
Jackie Keller: Well, I’ve been doing this for a long time. I no longer
measure.
Dr. Cohen: Just covering up the onion.
Jackie Keller: Exactly, exactly. By toasting the curry, it brings out the
flavor in the curry powder. It tastes a little bit of the… Curry can
be pretty sharp. Doesn’t that smell wonderful?
Dr. Cohen: It smells so good!
Jackie Keller: Let’s talk for a minute, while the vegetables are
sauteing, about smell and purchase decisions. That’s probably
something you’ve researched a bit, too.
Dr. Cohen: Not really.
Jackie Keller: No; because, I know you talked about the physical
appearance of food at the register affecting a purchase decision?
Dr. Cohen: Yeah.
Jackie Keller: Do you think that the smell, as well, makes a difference?
Dr. Cohen: Well, I think most vegetables don’t have much of a smell. Some
of the leafy green vegetables might smell, like arugula has a fabulous
smell. But I haven’t noticed a smell for broccoli or celery, just when
it’s cold. Maybe after it cooks, it has a smell.
Jackie Keller: Right. Well, you know, I ask because I know, when you’re
selling a house, they bake cookies or do something that has cinnamon
to make the house smell good, because it affects people
psychologically.
Dr. Cohen: Yeah. I think fruits have a wonderful smell.
Jackie Keller: Let’s talk for a minute about, I brought a cantaloupe.
Dr. Cohen: You brought a cantaloupe. That probably has a great smell.
Jackie Keller: Of course, a cantaloupe like that weighs about a pound.
Usually, you buy them by the piece. Quite often, a cantaloupe like
that will be maybe $2.00 or something like that. Two dollars, two for
four, or something like that.
Dr. Cohen: Uh-huh.
Jackie Keller: Typically, again, servings, I would guess that you would
get eight average servings, so, again, about $0.25 per serving.
Dr. Cohen: Right.
Jackie Keller: So, I’ve put in here, our onion, carrots, bell peppers,
and celery. We can add in some broccoli. We’ve got even a little bit
of cauliflower here. You see, what’s here, visually, is we’re creating
something that has this wonderful pallet of color.
Dr. Cohen: Yeah, beautiful.
Jackie Keller: Really, we eat first with our nose. So, we want to make it
smell right. If it passes the nose test, it goes to the eyes, because
after the age of three, you no longer put things in your mouth that
look bad or smell bad. Then, if it passes the eyes and the nose, we’ll
taste it.
Dr. Cohen: The purple is beautiful.
Jackie Keller: Isn’t that pretty?
Dr. Cohen: Yeah.
Jackie Keller: You know, just a little bit of purple cabbage. And again,
talk about affordable, this is maybe 10 cents a serving. The other
vegetables range in price. Some zucchini here form 15 or 20 cents a
serving.
Dr. Cohen: Yeah.
Jackie Keller: So, we put in, let’s see, one, two, three, four, five,
six, seven, eight different kinds of vegetables. All right, and let’s
say, on the average, there in a little bit more seasoning, because our
volume here has grown. Let’s say 25 cents an average serving size. So,
we’ve created a dish here that will easily serve four or five people,
maybe with a little brown rice at the bottom. Maybe some potatoes
could be added to it to complement the vegetables. But, we’re talking
about something that has a price point per serving.
Dr. Cohen: Right. It’s affordable, definitely affordable. You know, the
USDA has done research on what vegetables do cost, and I don’t think
anywhere in the country, vegetables are more than, at the most, 50
cents a serving. You know, the USDA guidelines for Americans say that
the average person needs four and one-half cups of fruits and
vegetables every single day.
Jackie Keller: Wow.
Dr. Cohen: Four and one-half cups. That means, if you divide it across
three meals, that’s one and one-half cups per meal.
Jackie Keller: Right.
Dr. Cohen: You know, fruits and vegetables, people forget that they need
that every day, and if they don’t get it every meal, then they’re
going to somehow have to compensate.
Jackie Keller: Right.
Dr. Cohen: If you didn’t get it at breakfast or lunch, try getting all
four and one-half cups at dinner.
Jackie Keller: Yeah, it’s…
Both: Not going to happen.
Dr. Cohen: Right?
Jackie Keller: Right.
Dr. Cohen: That’s why it’s really important to spread it out, because it’s
pretty hard to eat it all at once. The volume is so great. What’s so
nice about it is that it does fill you up.
Jackie Keller: Right. All that fiber really makes you feel full. I am
wondering, now that we’ve got this colorful, wonderful, beautiful
dish…
Dr. Cohen: Uh-huh.
Jackie Keller: Is your salivary glands, are we feeling it a little bit?
Dr. Cohen: Yeah, I’m feeling it. Especially that smell, it’s so lovely.
Jackie Keller: How about if I ask you to taste, will you take a bite?
Dr. Cohen: Okay.
Jackie Keller: All right, let’s dish it up. Just a little bit, because I
know it’s hot; again, just realizing that the color is so lovely and
so welcoming.
Dr. Cohen: All right.
Jackie Keller: Here you go.
Dr. Cohen: All right.
Jackie Keller: Now, obviously, a little bit more time, and we…
Dr. Cohen: I’m going for that carrot, uh-huh. Yummy, that is really good.
Jackie Keller: Thank you. Thank you so much!
Dr. Cohen: I’m going for these carrots.
Jackie Keller: That bright orange color really attracts us, right? It’s
the color of health. So, Dr. Cohen, Debra, I know that people will
want to follow your work. Of course, your book is available on Amazon.
Dr. Cohen: Yes.
Jackie Keller: That’s where I found it.
Dr. Cohen: It is a Kindle book, too.
Jackie Keller: A Kindle book, too. It’s an easy read, a great read, but
how else can people find you?
Dr. Cohen: Well, I’m at the Rand Corporation. You can look at the Rand
website and see the work that I’m doing. I do hope that you’ll read
the book, and in the book there’s a chapter on what people can do
about this obesity epidemic. I think the first thing is really that we
have to stop blaming ourselves. You know, nobody wants to be fat. I
don’t think anyone is deliberately trying to eat too much and exercise
too little. It’s really the environment that’s creating this situation
that is undermining our long-term goals. So, we’ve got to do what
we’ve done with other issues in public health, you know, have some
standards, and have some way to control the environment so that it
doesn’t put as at risk every time that we step out the door. We have
standards for cars, so we don’t crash, so cars don’t explode, and so
cars don’t catch fire. We have regulations that check that out. We
have standards for water. We have standards for air. We have standards
for housing. Just imagine if we didn’t have railings on stairs. We’d
be falling, and would we blame ourselves? No. We realize that, by not
having a system that keeps us safe, we’re at risk. That’s what’s
happened with the food environment. We have nothing that protects us
from being overwhelmed with too much food making us feel hungry when
we don’t need to eat. That’s the problem. Just, let’s target where the
source is, and then we can all be healthy effortlessly.
Jackie Keller: Wouldn’t that be great?
Dr. Cohen: Right. That’s what it would be.
Jackie Keller: Yeah.
Dr. Cohen: If people didn’t serve us too much and make us buy food that
would make us sick, we would be healthy.
Jackie Keller: Well…
Dr. Cohen: That’s the way I look at it.
Jackie Keller: It’s a great read. We’ll definitely keep in touch, and see
how we’re doing as a society.
Dr. Cohen: Okay.
Jackie Keller: I hope you’ll come back and visit us again.
Dr. Cohen: All right. Thanks for having me.
Jackie Keller: Thank you again for coming.
Dr. Cohen: All right. My pleasure.
Jackie Keller: My coaching moment today is about the experience of
choice. In his book, “Why We Do What We Do,” Edward D.C. says, “At the
heart of human freedom is the experience of choice.” As a coach, I
talk to people in terms of making their own choices and forging their
own path all the time. The entire premise of coaching, in fact, is
built on the assumption that if you can help people unlock their own
intrinsic motivation, they will be empowered to do most anything. So,
it’s surprising, then, that we don’t expect our experts to open the
doors of decision making for us. We expect to be told what to do, but
research shows that, while being told or controlled is the easy
answer, it assumes that the promise of reward or the threat of
punishment will make the offenders comply. Anyone who’s ever raised a
child, or tried to compel somebody to do something, knows just how
true that is. However, when we’re controlled or compelled to do
something, we act the part, but we don’t necessarily live it. So
consider this; compliance and defiance exist in an unstable
partnership. We’re often told to do it someone else’s way to survive
or succeed, yet fulfillment lies in living the most unique expression
of ourselves.
A very wise boss of mine once told it to me like this, and I will
always remember Neal Salinger for telling me, “We all operate out of
our own mutual self-interest. The trick is to find people whose self
interest is mutually aligned with yours.” John Steinbeck, in his book
, “East of Eden,” says that the Hebrew word, timshel, “thou mayest,”
that gives a choice. It might be the most important word in the world.
That says, “The way is open,” and that throws it right back on a man.
For, if thou mayest, it is also true, thou mayest not. That’s my show
for today. Join me next week on Food Exposed as we take a look at
what’s on your plate. For more Food Exposed, check me out on
empowerme.tv, and until next week, remember: Make food your best
friend, and exercise your companion for life.
Jackie Keller: Welcome to Food Exposed where each week we take an inside
look at what’s on your plate. I’m your host Jackie Keller and
I’m the Founding Director of NutriFit, Los Angeles’ leading
healthy food company. I’m also a firm belief in community
participation and education. It is this belief that has taken
me in many different directions.
One of the more recent examples is my involvement with the Michelle
Obama Initiative, and Let’s Move and the Chef’s Move to
Schools movement. The Chefs Move to Schools Movement was
founded in May 2010 and it’s an integral part of First Lady,
Michelle Obama’s Let’s Move Initiative. The goal is to solve
the epidemic of childhood obesity within a generation.
When my children were in elementary school, I visited their
classrooms and did cooking programs with the kids on a
regular basis. Like most parents I found this very gratifying
and I had a ball doing it. Young children are so easy to
please. As my kids got older and the average weight of school
age crept higher and higher, I was determined to continue my
involvement.
Over the past 20 years, obesity rates among children have more than
doubled resulting in one third of the children and
adolescents in the United States now classified as overweight
or obese. The U.S. Surgeon General estimates 70% of these
obese children will grow to become obese adults and will be
susceptible to serious health problems.
Here are a couple of other surprising statistics about children.
These are from the CDC study in school health policies and
practices. On the nutrition front only 14.8% of school
districts required that students be offered a self-serve
salad bar. Just 38% of districts require that schools
prohibit advertisements for junk food or fast food
restaurants on school property.
On the physical education front, 59% of districts require that
elementary schools provide students with regularly scheduled
recess, but only 10.8% of districts require that middle
schools provide physical activity breaks outside of physical
education. 2% of districts require that high schools do so.
There are a number of issues with physical activities in
schools and there are also a number of school garden programs
popping up all over the country.
We’re especially lucky here in California because our climate is so
conducive to outdoor gardening. Why have school gardens?
Again, the CDC gives us this startling statistic. The
majority of America’s children go without eating one serving
of fruits or vegetables every day. Without eating one! So
while schools are not the only place that our kids eat, but
schools can help with this challenge.
My guest today is an expert in school gardens. She’s an expert in
school nutrition and how we teach our kids about their
health. Kerri Eich is the Director of the School of
Environmental and Health Sciences at University High School
in West Los Angeles where she has been teaching since 2001.
The school converted to LAUSD’s Small Schools Format in 2008
and she led the transition to the school and Academy of
Health and Environmental Sciences.
Her academy classes include food sciences, physiology and
environmental science. She also envisioned and created a
large school garden which was built in 2011. It includes a
native pollinator garden and she raises crops on a one acre
urban campus farm with the help of 90 food science students.
Kerri also coaches men’s volleyball and teaches health classes. In
addition to the Master’s Degree she currently holds, she’s
adding another Masters in Nutrition Science. On top of it
all, she is the mother of two young children.
Kerri, welcome to Food Exposed.
Kerri Eich: Thanks, Jackie. It’s a pleasure to be here.
Jackie Keller: Thank you so much for coming. I know you had to get out of
school for this, right?
Kerri Eich: Yes. I did. I have a sub in my classroom. My kids were
excited I got to go and they promised… They wanted me to
say hello to you because they are excited that you’re coming
next week.
Jackie Keller: I am coming next week. Tell me more about your program.
Tell the audience more about your program. I know the part
that I’m involved with which is the classroom cooking and
we’ve been doing that for the better part of a year or two
years now. You’ve also converted your classroom into a pretty
well-stocked kitchen. What did it take to get that
accomplished?
Kerri Eich: Back in 2008 we wrote a grant. Four or five other teachers
and I wrote a grant for a California Partnership Academy
Grant. That gave us funding to transition our newly developed
small school into having an academy which focuses on a career-
tech pathway. We’re focused on preventative health around
community and public health.
I saw this need. I was teaching health. I’ve taught P.E. for six
years at my high school. I have a P.E. credential, a health
credential and an art credential. I saw the need… Even as I
was teaching health, the students’ habits weren’t really
changing. It wasn’t integrated enough into action-based
learning.
I presented to the principal… We had an area that we were going to
be moving into and there were four or five buildings on it
that were taken down because it was on a fault line. So the
contractors came in and put in a bunch of plants that didn’t
needed very much maintenance. The contractor was walking
through with the principal and I tagged along. He was hoping
to get another contract to maintain the plants that didn’t
need much maintenance.
I looked at him and looked at my principal and said, “I kind of want
to take over this space over here.” He showed me a plot of
land that was about six foot by ten foot. I said, “That’s not
really going to work for us. We have a lot of kids here. We
want to do something important.” And then I said,
“Potentially I kind of want to take over this hillside over
here.”
My principal is pretty easy going and forward-thinking so he was just
like, “All right.” He just kind of shook his head and was
like, okay. I measure it by my son’s age because it took a
long time to get the contractors to finish what they were
doing. They had to install all of the plants and the trees on
the hillside by contract before we could even go in there. So
the day that my son was born, I got a text from my principal
saying, “You’re good to build your garden.”
Jackie Keller: Oh my goodness.
Kerri Eich: So I had the support from the Environmental Media
Association, United Talent Agency and Mud Barron and the L.A.
Conservation Corp. What we did is we came together with about
$10 thousand of funding from United Talent Agency to build
about 900 square feet of raised bed gardens.
Jackie Keller: That’s wonderful.
Kerri Eich: About four months prior to this, I’d had a neighbor in the
community, Don Smith, who is really into gardens and was
helping out at the Venice Learning Garden. He said, “I’d like
to come and volunteer at your garden.” Little did I know, he
was a soil science wiz and an all-around great guy. He
designed our garden beds based on some ideas that I gave him
and after nine designs we put it in place.
We also built little amphitheater seating area so there was a place
for the kids to sit so we could come out and learn in the
garden. From there we just kind of expanded. I sat in my
principal’s office maybe six to nine months after we started
our garden and I was in the assistant principal’s office and
he was like, “Hey, Kerri. Everything’s going great. When are
you going to expand your garden?” So I said, “Pretty soon.”
You don’t just get those invitations very often. Then about another
two weeks later I was sitting in the principal’s office and
we have a tie-in’s program with UCLA. She said that they had
50 volunteers that wanted to do something. I said, “Well,
we’re going to expand our garden to create the food forest,
maybe we could do this.” The principal was sitting there and
was like, “All right. Okay.” From there on out, that was
Earth Day 2012, we put in 40 fruit bearing trees, food-
bearing trees into the food forest on the second half of the
hillside and since then we’ve just expanded and the kids have
gone with it.
Jackie Keller: What are the biggest challenges that you find dealing…?
It sounds like you’ve figured out the administration and how
to get what you need out of the administration and maybe out
of the community in terms of financial support. But you’re
dealing with a tough population. Let’s face it. High school
is a difficult age. I wasn’t an easy high schooler. I don’t
know what kind of a high schooler you were. My kids are past
high school age now. What are the biggest challenges dealing
with high school aged kids?
Kerri Eich: You’ve got to let them be kids. You have to know where
they are coming from. Our kids are coming to school… I
counted the zip codes one time. Ninety-three zip codes, over
23 languages spoken in the home and we have about 1,800 kids
on campus.
Jackie Keller: Wow.
Kerri Eich: Of those kids, many of them haven’t had a good breakfast.
They all like food. Everybody likes food, especially the kids
if they are having to travel quite a distance to get to
school, they are all hungry. I found something that they all
like to do. They all like to cook. I have kids ask me all
over campus, “What are we cooking this week, Miss Eich?”
Those are kids that wouldn’t even talk to me before.
They are excited about the garden too. They see things. They see
change happen. I ask the kids to give me some comments about
things that they learned from cooking and from gardening and
they’re like, “Miss Eich. Gardens are really like people.
Like raising humans.”
I feel like my students have become more in touch with their human
side because they’ve had the opportunity to create something
that’s alive and watch it grow.
Jackie Keller: Wow.
Kerri Eich: I really think that has shape-shifted how they see food. How
they see each other. It’s pretty exciting.
Jackie Keller: Yes. It sounds like it is. I know when I come to the
classroom, the kids are always very receptive. Whatever it is
that I have planned, they’re on the plan and they’ll go along
with it. Yes, there’s an element that hangs back and doesn’t
get involved. The two cool kids that don’t want to be a part
of it, but over the months and now over a year that we’ve
been doing this together, I see even more excitement and
involvement on the part of the kids and a real interest in
fruits and vegetables. I’m excited to see that because my
whole thing is that we need a more plant-based diet.
Kerri Eich: Right.
Jackie Keller: Do you find resistance to the fact that it’s healthy as
opposed to junky?
Kerri Eich: They come into the classroom with their Lipton Brisk Tea’s
and I’m like, “Okay. Put away the sugar water.” We don’t
always cook with meat. We mostly cook with plants. They want
to bring those things in because that’s what they’re used to.
In their reflections that they’ve been writing to me, I’ve been
seeing they are like, “Oh. Well, healthy food doesn’t have to
taste bad. It actually tastes good.” There’s a lot of things
they’ve never been exposed to.
I think a new habit takes several experiences to really appreciate
that habit and start to have it engrained with anybody. So
we’re really trying to show students how they can make
positive changes in their life with just a few plants and
that plants are pretty cool. That’s definitely fun to see
them change.
Jackie Keller: Before we go to the kitchen, and I did prepare something
today that I thought would be fun to cook with you sort of
along the lines of what we do in the classroom. I was
wondering if you could share with us the best way that the
community can support you in your efforts.
Kerri Eich: I think, really, just getting involved. I think any school
that’s within your vicinity that is easy accessible for you
to go to, I think that if you are interested in gardening and
nutrition, if you have something to offer, then you should go
get in touch with people in the main office. Figure out who
to talk to at that school and say you want volunteer.
Schools are dying for volunteers. I feel like since a lot of schools
around here have gates up or fences up, that they feel
inaccessible. I think that the one thing that has really
helped me… I don’t have a great background in plants, but
I’ve just been learning as I go, it’s getting the community
involved and realizing that it’s okay to ask for help.
This is a community that we share. It’s everybody responsibility to
bring our human population to raise our awareness and change
the way we think about food. It can’t just be one family or
one person at a time. Those interactions in the classroom…
You’re a one to 30 or 40 ratio with teacher to student in
some of these classrooms, so the more volunteers you have,
the more conversations you can have and the more positive the
influence will be.
Jackie Keller: Great. Let’s do some cooking.
Kerri Eich: All right.
Jackie Keller: Kerri, I thought today what we would do is a little quick
stir fry. I know we’ve done some of this kind of stuff in the
class and you’re probably working on something that you can
bring into the conversation as well with what you’re doing in
the classroom right now. Getting kids focused on something
that they can eat with their hands and that they can cook in
a few minutes that uses some of what they can find
inexpensively in the market or in the food forest on campus.
I thought this would be a great way to put together a simple
lettuce wrap kind of thing.
Kerri Eich: Okay. Great.
Jackie Keller: This would be the kind of thing that you might make at
lunch or for lunch. I’m starting with a little bit of fresh
ginger. As you know from our classroom cooking, we usually
try to start with something that looks and smells good. I can
already smell that ginger . . .
Kerri Eich: Yeah, ginger.
Jackie Keller: . . . coming. Of course, we know it’s a great digestive
aid as well.
Kerri Eich: Yeah.
Jackie Keller: Always a little onion to accent the flavors. When we cook
in your class you have some burners, right? Then you have
electrical equipment.
Kerri Eich: Yes. We have a makeshift kitchen. We didn’t even have sink
until about a year and a half ago when our celebrity garden
sponsor, Emily VanCamp came in and we’d made here some Swiss
chard wraps and she said, “How do you do this without a
sink?”
So she helped us get a sink, but we make-shifted our whole kitchen in
the back of our classroom. We have some portable burners that
we bring in. We have cupboards that we’ve installed all
through the help of our CPA grants and other people within
the community.
It’s exciting to make lettuce wraps today. I’ve got two different
students. We’ve got our 6th Annual Health and Fitness Fair
coming up April 10th and I have two students trying to make
lettuce wraps. So I’m doing a healthy food challenge with the
students, so kids are teaming up in groups three to five and
they are creating a healthy dish that they have to prepare
for the class. Then the top 10 dishes will be chosen to be
served at the fair for healthy food tasting.
Jackie Keller: Cool. Now who’s deciding which are the top ten?
Kerri Eich: The students are choosing. They’re voting on the top ten
based on some of the same principles we did in the fall for
our food day challenge. The kids are very excited about it
and they’ve come up with some very interesting recipes. We’ve
got two different lettuce wraps that they are going to try to
make. So I’m excited.
Jackie Keller: Great. Let me tell you what I’ve done here because while
you’ve been talking I’ve been sort of tossing stuff in here.
So we started with the ginger and then a little green onion
or scallion. Then I added some shitake mushroom that I soaked
and stemmed and sliced. I’ve got some chicken breast meat
here which I cut into small enough dice that it would cook
really, really quickly. I’ve added to that some cut up bok
choy. Of course, any of these vegetables can be swapped out
for something else.
Kerri Eich: Right.
Jackie Keller: I put in some water chestnuts because I had them. If I
didn’t have them, we’d leave them out. Maybe we would put
celery or something else crunchy. I know when we cook
together in class we talk about the fact that it’s cooking.
It’s science, but it’s not science science. Being constrained
by a recipe in a situation like this really doesn’t make a
lot of sense. What you’re going to want to do is pick the
things you have on hand or are affordable. For seasoning, I
know that you have to watch gluten. When I come to cook in
your class we are very sensitive to gluten because you have a
gluten free…
Kerri Eich: I have a couple of students who are celiac.
Jackie Keller: Yes. So I’m using tamari here which is a gluten-free
naturally brewed sodium. A naturally brewed soy sauce. This
is a low sodium variety.
Kerri Eich: Great.
Jackie Keller: Hoisin sauce. Now, hoisin does have a little gluten in it,
but since we’re not in front of your class right now, we’re
just cooking for taste you can add in a couple of spoonfuls
of that for flavor. Of course, if you needed to be mindful of
certain ingredients, you would just leave them out in this
circumstance. I’ve also brought something that we’ve been
doing at NutriFit. In our garden and our farm we’ve actually
started doing some hydroponic farming.
Kerri Eich: That’s awesome.
Jackie Keller: Yes. So this is one of our hydroponic lettuces.
Kerri Eich: Beautiful.
Jackie Keller: You can see…
Kerri Eich: The roots.
Jackie Keller: There’s the little root ball.
Kerri Eich: Oh. That’s really neat.
Jackie Keller: Isn’t that neat?
Kerri Eich: Yeah.
Jackie Keller: You grow it in this little net. They’re called nests, but
they are really some little things. They just grow so
beautifully. So if you want to grab a couple of lettuce
leaves there that look good for wrapping, our mixture is
already done. That’s how quickly it cooks.
Kerri Eich: That’s great. We have lettuce popping up all over the
garden that has seeded itself in different places.
Jackie Keller: We call them volunteers.
Kerri Eich: My dad always says that a recipe is a source of
inspiration to help the cook. It can be led in the kitchen,
but it always doesn’t have to be followed. I’ve been trying
to help the kids understand that.
Jackie Keller: Yeah. It’s a tough concept when you feel uncertain of your
own knowledge base, but I think… Why don’t you see what you
can do as far as getting that one together?
Kerri Eich: I always talk to the kids about chemistry. If chemistry is
involved like in baking, then we really need to follow the
recipe. If there’s no chemistry and it’s just cooking, we can
make it… Let’s see. I’m going to fold it over a little bit.
There we go. Sorry.
Jackie Keller: Let me see if I can…
Kerri Eich: See if you can go over that a little better.
Jackie Keller: Let’s put this guy aside and we’ll see if we can get this
one to behave. Sometimes it does and sometimes you just can’t
put too much in there. Which is kind of good from a portion
control standpoint. You can use small amounts of the filling
and a lot of lettuce leaves. That way you end up getting a
lot of… There you go. That one’s more like a little bit
more…
Kerri Eich: Let me just try to fix this one.
Jackie Keller: Now what I want you to do is I want you to taste that one.
Kerri Eich: Okay. I’ll taste it.
Jackie Keller: All right.
Kerri Eich: Yum.
Jackie Keller: Tell me how we did.
Kerri Eich: Mmm.
Jackie Keller: So maybe this will be one idea that your students come up
with.
Kerri Eich: Yeah. Right. I like the crunch. The crunch from the water
chestnuts and the bok choy. It’s really nice.
Jackie Keller: Right. Good. Good.
Kerri Eich: Thank you.
Jackie Keller: As simple as that is as simple as it can be. When it comes
to healthy food and healthy cooking it doesn’t have to be
complicated and I’m so thrilled that you came to talk to us
today a little bit about your exploration in the kitchen and
food forestry. I know that our audience will want to stay
connected to you in order to follow not only your progress at
school, but the other things you’re actively involved with as
well. What’s the best way for them to reach you?
Kerri Eich: I have a simple e-mail. It’s [email protected]. You
can e-mail me. Otherwise, I’m at University High School in
West L.A. We have UniversityofWildcats.org is the school
website. U-N-I-A-H-E-S.com is our academy website.
Jackie Keller: Great. Thank you so much for joining me today. I’m looking
forward to joining you next week in your classroom. I just
couldn’t be more thrilled that you came all the way over and
spent this time with me this afternoon.
Kerri Eich: Thank you so much. I’m really excited to be here.
Jackie Keller: We’ll see you again soon.
Kerri Eich: All right. Sounds good. See you next week.
Jackie Keller: My coaching moment today comes to a workshop that I love
to present and have many, many times. It’s called Brain
Boosters: Improving Your Memory. Let’s face it, we’re all
concerned about forgetting what we really want to remember.
In this presentation I talk about the value of attaching to
memories using our different senses like smell, touch, taste
and sight.
We all know how powerful some of these memories can be. Like the
smell of your favorite food. The touch of a soft object you
carried around as a child. We also have auditory memories
like remembering the words or melody to your favorite song.
And symbolic memories like the V for victory or peace.
These memories which are made in the hippocampus area of the brain
are formed, organized and stored from sensory memories. It
turns out that gardening also helps us with memory formation
and retention. How? The sense of touch and smell are all
involved in gardening as are spatial relations. These
important activities help the brain form memories.
Let’s not forget that being outside, gardening means you’re being
active and that helps you remember more as well by
oxygenating the brain and improving blood flow to the brain.
It helps you remember, but it also helps improve your health
overall. Associating the activity with a sensory experience
using multiple senses, using physical cues like clenching
your fist to cement a memory, or repeating something out loud
multiple times, all of that will help you remember. You want
more memory aids? Contact me through this show at
emPOWERme.tv or at NutriFitOnline.com.
Thanks for joining me today. Please tune in next week for another
look at what’s on your plate with Food Exposed.
For more Food Exposed, check me out on emPOWERme.tv and until next
week remember make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed, where each week we take an
inside look at what’s on your plate. My name is Jackie Keller, and
I’m the Founding Director of NutriFit. We’re Los Angeles premiere
healthy food company, and today we’re talking about a universal
subject, people all over the world have in common. We’re talking
about denim, how to look good in your jeans is a topic that millions
of people worldwide face. We practically live in denims about four
hundred fifty million pairs of jeans are sold in the U.S.A alone each
year. Did you know that on the average every American owns about
seven pairs of jeans? So, if you own them, or like the way they look,
listen in, here are some little known denim facts.
First of all, it takes about two pounds of cotton to make a single
pair of jeans, and denim is currently a twelve billion dollar a year
industry. Traditionally denim is made with blue and white thread sort
of woven together. The blue fibers are usually more densely packed,
which make the material pretty dominantly blue. Then they’re woven
together to strengthen the material, and they’re dyed with indigo. In
the 1930’s Levi Strauss sewed a small red flag next to one of the
pockets on his jeans, and that became the very first label to be
placed on an article of clothing. Designer denim was first introduced
in the 1980’s. So, let’s face it, just because you can zip them up
doesn’t mean they fit you, and there are really two issues when it
comes to finding the best pair of jeans for your figure; the first,
finding a pair that fits you, and then finding a pair that flatters
you. My guest today is an expert in both of those things. In fact
she’s a high end denim designer, and an expert in denim fashion, a
loyal friend of mine personally, and of NutriFit Kearstin Nuckles;
Kearstin, welcome to Food Exposed, thank you for joining me.
Kearstin Nuckles: Thank you Jackie.
Jackie Keller: You know I know you worked for Page Denim for Earnst
Sewn, for Textile Elizabeth and James, and most recently for Hudson,
and you’ve been involved in the world of fashion for, it’s hard to
believe, twenty years. You’re the mom of two great kids, and you’re
an avid triathlete. How do you balance all of that? How do you do it?
Kearstin Nuckles: That’s a challenge every day, every day; it’s lots
of balls in the air, and just prioritizing.
Jackie Keller: Okay. So, where did denim come in? I mean, how did you
get involved in the world of fashion?
Kearstin Nuckles: Gosh, I was eighteen when I started in the garment
industry, and started actually in t-shirts, and sort of evolved, and
landed a job doing denim about ten years ago, and it stuck, and there
forever more.
Jackie Keller: So, so what’s the secret? I mean, how do you find a
great pair of denim that actually fit you?
Kearstin Nuckles: I think the number one thing is you don’t get hung
up on size. I think you…A lot of women get nervous about, “Okay, I
need to be a twenty-six, or I need to be a twenty-seven.”
Jackie Keller: In my dreams.
Kearstin Nuckles: I think the number one thing is you find a pair
that looks good on you, that’s the number one thing. You forget the
size; find the fit that looks good on you. Some women look good in
skinny, some women look good in flares, some women look good in boots.
Generally I would say most women though, is though it’s not the most
fashionable thing right now, but the most flattering is the boot cut.
Jackie Keller: Well, okay. Since we’re all about health and nutrition
here on Food Exposed, you know are there certain types of messages
that certain kind of jeans convey? I mean, I know you know there
are…At one time they were a big social statement. I mean, jeans
were sort of how you expressed yourself, are they still that way, like
they used to be in the sixties, and the seventies?
Kearstin Nuckles: I think now denim is just the staple of our
wardrobe. It’s acceptable anywhere, dressed up, dressed down, light,
dark, holes, no holes, I think it’s a self-expression of how you feel
on any given day, and what pair of jeans you put on that makes you
feel good.
Jackie Keller: So, what should we know about the different kinds of
jeans fabric.
Kearstin Nuckles: I would say there’s basically two kinds of jean
fabric, there’s rigid, and there is stretch. I’m a true denim girl,
so I love my rigid’s, but I would say as far as fit, and flattering,
definitely go for stretch, comfort, versatility, wear ability.
Jackie Keller: Okay, yeah. So, where did that expression “skinny jeans”
come from? Because, you know we all talk about looking great in your
skinny jeans, and where did that come from? What’s hot in the world
of denim today?
Kearstin Nuckles: Well, skinny is still hot, obviously. I don’t
think skinny’s ever going away.
Jackie Keller: Can a big person wear skinny jeans?
Kearstin Nuckles: Yes a big person can wear skinny jeans, as long as
you balance out your top with the skinny. If you have more hips, if
you’re a little fuller in the thigh, if you wear a top that’s a little
looser you can definitely wear your skinny jeans. I would say keep it
a dark wash, a clean wash, you want to elongate the lines of your
body, but yes I think anybody can wear skinny jeans as long as it’s
the right size, and the right fit.
Jackie Keller: Now, are certain colors in, certain colors out? What
about color, and…?
Kearstin Nuckles: I think anything goes right now. I think that
across the board in fashion everybody’s just looking for something
new. So, I think prints, I think color, I think light washes, dark
washes, boyfriend, destructed, everything, and anything goes right
now.
Jackie Keller: Boy, you’re already using terms I don’t know, like
destructed, and boyfriend. What does that mean?
Kearstin Nuckles: Boyfriend is generally like a slouchier baggy fit.
Jackie Keller: So, you’re wearing your boyfriend’s pants?
Kearstin Nuckles: Exactly, your boyfriends denim, and then destructed
means holes.
Jackie Keller: Okay, alright. So, speaking of color we were talking
before about indigo being the main color in denim. I thought it would
be fun to cook up some great blue foods, because denim is blue, right?
Kearstin Nuckles: Right.
Jackie Keller: Right? So, you know, how about joining me cooking up
some blue foods that will make us all look great in our skinny jeans.
Kearstin Nuckles: Sounds great.
Jackie Keller: Are you good? Let’s go. You know, this is one of my
favorite recipes Kearstin, because we get to make foods that are blue,
and you know blue is not necessarily a color that we as humans
associate it with healthy food, but for example, did you know that in
the insect world, and in the bird world, foods that are blue are an
indication of ripeness?
Kearstin Nuckles: Didn’t know that.
Jackie Keller: In fact, if you take a blue light, and you pass it over a
banana the color that a ripe banana shows under blue light, which
birds see, is blue, and that’s how they know which bananas to eat.
So, anyway, that’s a little bit of food trivia. I wanted to make a
dessert, kind of dessert snack that is healthy, nutritious, and blue.
So, I’m going to need your help.
Kearstin Nuckles: Sure.
Jackie Keller: This is called Apple Blueberry Delight, and it uses fresh
apples. So, we’re going to start with some sliced fresh apples, and
I’ve heated up our pan here. It’s kind of hot so I’m going to put in
a little bit of very healthy margarine. Now, you know that
margarine’s are not always considered healthy, but this is a very
healthy brand, it’s a Smart Balance brand, and basically what we’re
going to do is add our sliced apples to the pan, and I’ll let you stir
for me while I season it up with a little bit of sour salt, and sugar
free cinnamon spice blend. We know that cinnamon of course has
wonderful nutritional properties, very, very healthy.
Kearstin Nuckles: Yes it is.
Jackie Keller: And I’m going to add a little bit of Agave, which is a
sweetener that doesn’t have the sugary side effects of sugar, or maple
syrup, but it has some of that same flavor characteristic. It’s like
a liquid honey, but without the sugar load. So, you can see your
starting to smell that cinnamon, it’s so healthy. You know cinnamon
has actually been shown to lower blood pressure. So, just adding a
little cinnamon to something like this actually can bring down your
blood pressure. So, once you’ve got that going we’re going to add in
a little bit of orange juice, and even a little bit of orange zest.
So, I’ll go ahead and do that, while you continue to stir, because we want
to get that bright orange flavor, and I like to zest the orange, and
then rub them on my hands to take…I love the smell of the oranges,
and of course that high Vitamin C content is really healthy for skin,
and helps us stay fit, and healthy, and well balanced, and all that,
and then of course our blue food. Blueberries, one of my favorite,
not always available fresh and in season, but when they’re not you can
always use frozen blueberries in this dish, so, very simple dish. The
apples are soft, you can see their not mushy, they still have nice
texture; we left the peel on them so that we get that extra fiber in
the dish, and then add in the blueberries. I washed them, and we can
bring the heat back up a little bit, because what we want is that
sizzling dessert, and you know, this is one of those dishes that you
can eat it by itself in the morning, with your cereal, or just as a
fruit, as a healthy way to start the day, or you can take it at night,
and put it over soft vanilla low-fat ice cream, or vanilla yogurt, or
something like that.
Kearstin Nuckles: Yum.
Jackie Keller: Which would be really good, or mix in some Greek yogurt
with it.
Kearstin Nuckles: Delicious.
Jackie Keller: So, what do you think?
Kearstin Nuckles: Sounds good, looks great.
Jackie Keller: It smells good too, doesn’t’ it?
Kearstin Nuckles: Delicious.
Jackie Keller: And of course we want to stop the cooking before the
blueberries sort of fall apart on us, and then give it a taste. So,
are you ready?
Kearstin Nuckles: I’m ready.
Jackie Keller: You’re ready? Alright let’s turn this thing down. We’ll
bring the heat down, and we can go ahead and dish up a little
bit…and you can see nice texture. You can still tell what
everything is, but we’re definitely in the blues here, and there you
go.
Kearstin Nuckles: Delicious.
Jackie Keller: I have a fork for you here. It’s kind of hot, but maybe
you can give it a quick taste, see what you think.
Kearstin Nuckles: See what we’ve got here.
Jackie Keller: Careful…Good?
Kearstin Nuckles: Delicious.
Jackie Keller: Yeah, well it’s good for you.
Kearstin Nuckles: Delicious.
Jackie Keller: Good for your figure, good for your skinny jeans, right?
Kearstin Nuckles: We like that.
Jackie Keller: You like that?
Kearstin Nuckles: We like that.
Jackie Keller: We like that, alright. Well, thank you so much for
joining me today Kearstin. I really appreciate your sharing your
expertise. I know that I definitely…I’m wearing my jeans today, and
I’m thinking there’s so many questions I want to ask her about jeans,
and fit, and color, and fashion, and where to buy, and what the price
points should be. How can people find you? How can they follow you?
Kearstin Nuckles: They can find me at the LALookBook.com, and on
Instagram at the LA Look Book on Instagram.
Jackie Keller: Great, great. Well, we’ll stay connected, and I know
that we’ll all think of you when we go out to buy our next pair of
skinny jeans. Thank you, Kearstin.
Kearstin Nuckles: Thank you Jackie.
Jackie Keller: I really appreciate your time.
Kearstin Nuckles: Thank you.
Jackie Keller: No matter how much spiritual practice, self-improvement,
or therapy we’ve been through there’s one area where many of us still
find ourselves challenged every day, and that’s the area of self-
acceptance. It seems all too easy to fall into the trap of judging
ourselves as inadequate, finding fault with our achievements, or our
bodies, and believing our inner critical voices that insist we’ll
never measure up. Self-respect it turns out is not narcissism,
instead self-respect helps to build the confidence, and capacity, to
create the life you want, and since you’re the only person who’s been
with you from the day you were born, and is guaranteed to hang in
there with you until the day you die, it might be helpful to practice
the art of being a good friend to number one. I read an interesting
article in psychology the other day. It was about the dysfunctional
relationship that so many women have with their bodies, and it
referenced some research on marriage done by Dr. John and Julie
Gotman. They found that successful marriages generally have a ratio
of five to one, positive to negative interactions.
So, what would happen if we actually applied that science to our
relationships with our bodies? For every negative thought we have
about our bodies we have to think about five positive things, and for
those ladies who reported and average of negative thirteen body
thoughts a day that’s sixty-five positive body comments each day,
could you do it? I’ll leave you today with this clever appropriate
poem from none other than Dr. Seuss, “You have brains in your head.
You have feet in your shoes. You could steer yourself in any direction
that you choose. You’re on your own, and you know what you know.
You’re the guy who’ll decide where you go.” And thanks for joining me
today on Food Exposed. Join us next week for another look at what’s
on your plate. For more Food Exposed check me out on EmpowerMe.tv, and
until next week remember make food your best friend, and exercise your
companion for life.
Jackie: Welcome to Food Exposed where each week we take a close look at
what’s on your plate. I’m your host Jackie Keller the Founding
Director of NutriFit Los Angeles leading healthy food company,
and I’m so excited about today’s show, because we’re talking
about the future. We’re talking about the Honda Fuel Cell
Prototype car called the FCX Clarity, but we’re also talking
about how that relates to the environment, and our health.
So, what exactly is a fuel cell anyway? I mean fuel cells generate
electrical power quietly and efficiently without pollution.
They’re unlike other power sources in that they don’t use any
fossil fuels, and the only byproducts from operating the fuel
cell are heat and water.
So, with a fuel cell chemicals constantly flow into the cell so it
never goes dead, and as long as there’s a flow of chemicals into
the cell the electricity flows out of the cell, but what does
this have to do with food?
Well, carbon dioxide and other air pollution that’s collecting in the
atmosphere is like a thickening blanket trapping the suns heat,
and causing the planet to warm up. Coal burning plants are the
largest U.S. source of carbon dioxide pollution, and the second
largest source is, you’ve got it, automobiles.
Well, the consequences of global warming, melting glaciers, early
snow melts, severe droughts, they’ll all cause more dramatic
water shortages in the American West, and rising sea levels are
leading to coastal flooding on the eastern seaboard in Florida,
and other areas, such as the Gulf of Mexico.
Warmer sea surface temperatures will fuel more intense hurricanes in
the Southeast Atlantic, and Gulf Coasts, forests, farms, and
cities will face troublesome new pests, and mosquito borne
diseases, and disruption of habitats, like coral reefs, and
alpine meadows could drive many plants and animal species to
extinction.
In fact the world health organization estimates that over a 150,000
deaths per year can be linked to climate change, and that’s
excluding deaths resulting from extreme weather conditions, like
hurricanes. Heat waves and drought can cause food insecurity,
and as the weather changes the range of disease carrying
mosquitoes can increase.
So, public health issues resulting from climate change are not
insulated to vulnerable developing nations. California’s
drought has put communities at risk, running out of drinking
water, and the drop off in ground water means that there’s less
water to dilute preexisting contaminates, which is going to lead
to drinking water contamination that has high levels of
pollutants that can cause health problems. More asthma attacks
are another thing.
But my guest today is a nature lover, an outdoorsman, a marathon
runner, an avid dirt bike racer, we met at the Los Angeles Auto
Show several years ago when I first saw, and fell in love with,
the Honda Clarity. Steve Ellis is the Manager of Fuel Cell
Marketing and Sales for Honda at American Honda, and he’s
responsible for the Fuel Cell Vehicle Business Planning and the
FCX Clarity deployment to retail consumers. In addition to
providing guidance for Honda’s natural gas vehicle, and plug in
electric vehicle programs, he is so versed in this Steve welcome
to Food Exposed.
Steve: Thank you, Jackie.
Jackie: Tell us about your, how your professional life sort of
intersects with your love of the outdoors?
Steve: Sure, it was you know years ago I kind of ran my first
marathon, and you learn about health effects of bad air, and
smog, and things like that, and of course I also really wanted
to have a role to play with solving some of those problems, and
at Honda I’m really lucky that I am deploying vehicles that run
on alternative fuels, and provide great value to the
environment, and reduce the emissions.
Jackie: Well, today people hear a lot about alternative fuels, and
advanced technology in cars. There’s so much talk now about
what we’re going to drive in the future. So, like you know the
Jetson’s car whatever happened to that?
Steve: We all had a dream of the Jetson’s car, but I think you know
what you’re driving the F6 Clarity is more akin to the Jetson’s
vehicle than let’s say the rest of the people, which really has
its roots more like with the Flintstones car. So, we haven’t
quite got to the flying ones yet, but the key here is we can run
cars on fuels other than gasoline that have a significant impact
on reduced smog emissions, certainly reduce dependence on oil,
and also cutting CO2 emissions, and that’s what we’re doing
today.
Jackie: Well, you know when I think of an automaker, I think of cars,
and I think of getting around, but also I think about pollution.
So, what do cars have to do with healthy eating, and being fit?
Steve: Well, you know in my own example, if I’m going to be out
running marathons, if I’m going to be out mountain biking, and
doing this healthy sports activities, certainly what I want to
do is eat, eat healthy, and I think these things are
synergistic. You know, if I’m going to exercise and get in
shape I want to do it outdoors, it is not fun to do it if you’re
constantly you know like coughing, or having trouble breathing
just because of smog. So, literally there’s a connection
between my role with deploying clean vehicles, and also being
kind of a healthy eater, healthy lifestyle living.
Jackie: Well, you connected your work with your passion for the
outdoors, and with zero emissions cars, what can our viewers do
about that?
Steve: Well, I think people can make choices. No different than, you
know, you make a lifestyle choice about eating healthier,
picking healthier foods, including vegetables, and things like
that. That’s the fuel for your body, so really what you can do
is make a choice of which fuel you use for your car. We have
alternatives, such as we have a natural gas powered Civic, the
F6 Clarity a hydrogen fuel cell electric vehicle that only emits
water as its only emission, so people can make choices. Today
you have choices with battery electric vehicles, even who’s to
say you can’t go to that level hybrid vehicles that get great
fuel economy, and so today I think we have an array of choices
we’ve never had before.
Jackie: You know, you talk about the relationship between cars and the
environment, what about the relationship between that
motorcycles rides you’re doing and you’re diet?
Steve: Well, we also have to have recreation and fun. We can’t just
kind of burrow in on a single thing. So, my roots were racing
motorcycles, and I did mountain bike racing, and that’s really
where it all came together. You know, you’re breathing, you’re
running your heart rate up to like 175, 180 at peak, you know
way above the average I should be at for my age, and you can’t
do that if you’re breathing bad air, you can’t do that if you’re
eating the wrong foods, and I just learned a lot through my
efforts with really exercising, and pushing the bodies limits to
extremes that a lot of people don’t.
Jackie: So, what’s next for you is motorcycle racing, mountain biking
racing, another marathon? What’s next?
Steve: You know it’s kind of all of the above.
Jackie: Uh-oh.
Steve: So, yeah I still have some dirt bike races I’m doing. I won a
championship last year on that. I’m not doing LA Marathon
that’s just here in a few days this year, but I’ve done a few of
those, but I’m going to get that back on the radar screen, and
just general recreation with bicycling, and also mountain bike
racing.
Jackie: Well, I bet you don’t have much time to cook?
Steve: I don’t cook very much, but when I do I try to pick, make the
right choices to propel it.
Jackie: Well, about cooking today a little bit in the kitchen with me?
Steve: Well, I’d love to do that.
Jackie: I thought we could whip up something very earth friendly, and
something that is very nourishing, and maybe a little good fuel
for this, for the body.
Steve: Well, I’m sure if I’m out running this week my body will
perform admirably, because of the meal that we fixed today.
Jackie: Well, join me in the kitchen.
Steve: Let’s do it.
Jackie: Well, Steve today it’s your day to be master chef.
Steve: That isn’t likely.
Jackie: I know that you don’t do a lot of cooking these days, but you
still have to eat, and it’s good to know how to feed yourself
the healthy way, the right way, when you want your body to
perform, because your body’s a machine, and it needs the right
kind of fuel, and so I thought today we would make a chicken
dish with a pistachio citrus sauce, and it sounds complicated,
and elegant, but it’s really, really very simple. There’s only
about eight ingredients in the whole thing, and one of them of
course is white meat chicken, and we’re using an organic product
today, and it’s a very simple recipe, quick and easy, all right?
Steve: Simple is good.
Jackie: Simple is good, okay. Simple is good. So, here’s what we’re
going to start with, we have a relatively hot skillet, and I can
tell that because I put my hand about two inches above the
surface of the pan, and I feel the heat rising, and I don’t want
to get to the point where “ouch” it’s too hot.
I want to get my oil, a little bit of healthy oil in there first, and
this is just an organic oil that is high in Omega-3 Fatty Acids,
so a little tiny bit of oil to coat the bottom, and I have pre-
marinated my chicken breast in a little bit of orange juice with
a little bit of orange zest, just to do two things. One, that
high acid marinade actually tenderizes the chicken while it’s
marinating, and flavoring.
So, a little bit of orange juice, a little bit of orange zest, put it
in the refrigerator, you could even do this part two or three
days before you were ready to cook it, because what the citrus
acid does is it lowers the pH, it lowers, the pH, which means it
makes more acidic, and that helps preserve the chicken. So,
under refrigeration it actually lasts even longer than it would
otherwise, okay?
So, here’s our chicken breast it’s ready to go, and our oil is hot.
Step back, because you don’t want to get this on your nice shirt
there, but there we go we’ve got it in our skillet, and we’re
going to get a little bit of chicken broth in there before it
burns. I don’t want to add more oil, but I do want to make sure
there’s enough moisture so that it cooks all the way through.
So, I’m using an organic low sodium chicken broth, because we don’t
need more salt in our diet than, and I like to season things
with some of our salt, and sugar free spice blends, so I’m using
the NutriFit Rocking’ Moroccan Blend, which has turmeric, and I
don’t know if you’ve read at all about turmeric, but turmeric,
which is a key ingredient in a lot of curry style spices, has a
lot of wonderful, wonderful nutritional properties. So, it’s
really good not just for adding color, and flavor, but actually
for health.
So, again as the skillet gets a little dry just add in a little bit
more chicken broth, let it sort of simmer in there, and then
make sure it doesn’t stick. You can turn it over and see that
we are coating the chicken now with the seasoning. Now, are you
an onion kind of guy?
Steve: I love onions.
Jackie: You love onions. Okay, so I’m going to have you do a little
onion cooking here.
Steve: Okay.
Jackie: These are just green onions, yeah. Just slice a few on that
plate for me if you would Steve.
Steve: Okay, you trust me.
Jackie: I do trust you, and while you’re doing that part I’m going to
add some chopped pistachio nuts. Now, we know that nuts are a
healthy source of fat. They’re also a healthy source of Vitamin
E, and Selenium, and so we want to get these nuts in there, give
that chicken broth some flavor, give it a little bit more oil to
work with without adding more fat to the dish, and then looks
like your…
Steve: Is this how you want them?
Jackie: Yeah, it’s good enough.
Steve: Okay.
Jackie: We’re going to cook them down a little bit with the chicken, so
we want to get it in there, and get a little flavor going, and
it doesn’t matter how perfectly they’re cut because they’re
going to disappear in our chicken momentarily as it goes. So,
shall we put that in there right now?
Steve: So, I should move faster?
Jackie: Well, you know what? I think we have enough to get started
with, so go ahead, and put those in for me.
Steve: Great.
Jackie: And I’m going to add in a little bit more, I kind of cheated on
you there.
Steve: Okay.
Jackie: And then we can just, you see let it kind of cook down.
Steve: Yeah.
Jackie: And together, oops, kind of making a mess in our kitchen here.
Steve: That’s like me.
Jackie: Yeah. Well, who does the clean up?
Steve: I get the cleanup.
Jackie: You do, you get to clean everything so.
Steve: I clean the mess I make.
Jackie: Okay, well this chicken breast because it is a plump one, and
it’s going to take a few minutes to cook, I actually prepared
one ahead of time.
Steve: Okay.
Jackie: Knowing that we wouldn’t necessarily have enough time for the
chicken breast to cook all the way through, but under normal
circumstances if you had fifteen minutes or so you could cover
up your pot, you could let it cook to perfection, then let it
rest for about three minutes before you went to slice it, it
would be done perfect. We have one that’s already finished so
why don’t we turn the heat down on this guy, and I’ll have you
taste the one that I’ve prepared already.
Steve: Awesome.
Jackie: Are you ready?
Steve: I’m ready to go.
Jackie: You’re hungry?
Steve: Of course I’m hungry.
Jackie: It smells delicious, doesn’t it? Alright, well there’s a fork,
and there’s your chicken.
Steve: Okay.
Jackie: So if you want to give yourself a, there you go, it should be
fork tender.
Steve: Yeah, now this cuts great.
Jackie: Do you feel that, that fuel coursing through your body already?
Steve: I feel powerful already.
Jackie: Well, great, great. Well, you know Steve…
Steve: No, that’s a great flavor.
Jackie: Isn’t it nice, and it’s so simple to make?
Steve: Yeah.
Jackie: Even you could do it Steve.
Steve: Thank you.
Jackie: Okay. I know that people are excited about the Honda fuel cell
technology, but they’re also interested in finding out more
about, you know, what’s happening in the world of automotive
technology, and what’s going on with you, what is the best way
for people to follow you, and to find you?
Steve: You know for that car I would say go to our website, which is
FCX.honda.com, it’s dedicated to that vehicle. It lets you
learn a lot about the technology from there you can branch out
to the other vehicles that we have, the battery electric, the
[inaudible 00:15:37], the Civic Hybrid, the Accord Hybrid, or
Plug-in Hybrid, all of those, but that’s the place to learn more
about it, and even kind of sign up for more information.
Jackie: Okay, great. Well, thank you so much for joining me today.
Steve: This was great, thank you.
Jackie: It was fun, I learn something new every time I’m in your
company, and I will look forward to seeing your posts on
Facebook. I know you’re active on Facebook, and we can follow
your dirt bike racing, and your marathon running, and your
marathon biking, and look forward to staying in touch.
Steve: Well great, I hope that your viewers learned something today
too.
Jackie: Thank you.
Here’s a little story about making a difference. Once upon a time,
there was a wise man who used to go to the ocean to do his
writing. He had a habit of walking on the beach before he began
his work. One day he was walking along the shore, and as he
looked down the beach he saw a human figure moving like a
dancer. He smiled to himself to think someone would dance to
the day, so he began to walk faster to catch up, and as he got
closer he saw that it was a young man, and the young man wasn’t
dancing, but instead he was reaching down to the shore picking
up something, and very gently throwing it into the ocean.
As he got closer he called out, “Good morning, what are you doing?”
The young man paused, looked up, and replied, “Throwing starfish
in the ocean.” I guess I should have asked, “Why are you
throwing starfish in the ocean?” “The sun is up, the tide is
going out, if I don’t throw them in they’ll die.” “But young
man, don’t you realize that there are miles, and miles, of
beach, and starfish all along it you can’t possibly make a
difference.”
Well, the young man listened politely. Then he bent down, and he
picked up another starfish, and threw it into the sea, past the
breaking waves, and he said, “It will make a difference for that
one.” Thanks for joining us today on Food Exposed, join us next
week for another look at what’s on your plate.
For more Food Exposed check me out on emPOWERme.tv, and until next
week remember make food your best friend, and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed where each week we take a good
look at what’s on your plate. My name is Jackie Keller and
today we’re talking about the whole DYI thing, no not arts
and crafts DYI but the art of crafting something wonderful to
eat. Making something delicious from whatever you can
scrounge up in the kitchen, that’s like play with your food
elevated to a whole new level. And you know you don’t have to
go far to find cooking shows of all types these days from
mild to wild and wacky, but if you struggle with cooking and
don’t want to spend all of your money eating out, here are a
couple of really simple, quick menu planning tips.
Number one, organize your food stuff. Pull the old cans, the jars,
the packages, go ahead check for expiration dates, don’t be
afraid of what you’re going to find. Be prepared to dispose
of anything that isn’t wholesome or a mystery food, like if
it doesn’t have a wrapper, you donate or your throw it away.
Anything that you can’t use or don’t need or haven’t thought
of what to do with.
Number two, assess what you’ve got left in terms of the food groups.
I like to think of it in terms of fruits and veggies then
proteins, grains, and if you can’t tell because there is no
label on it, just open it, dump it, and recycle the contents
of the can.
Number three, go online or look at your recipe files for those major
ingredients that you have left. And even if you can’t find
something to match exactly, you’ll get inspired by reading
other recipes or seeing what other people have done with that
ingredient. Remember it’s already bought and paid for if it’s
in your pantry or your refrigerator, so you’re really not
losing anything by trying and who knows, you just may love
what you create.
My guest today is an expert at doing just that. He’s an expert at
making magic in the kitchen. Chef D. Brandon Walker is the
program manager and instructor of the Culinary Training
Program at St. Joseph’s Center in Venice, California, and he
also serves as the Executive Chef at Bread and Roses Cafe
where they feed the homeless with a gourmet meal five days a
week. Last summer he won the competition on the hit TV show
Chopped and I am so proud to welcome Chef D to Food Exposed.
Thank you so much for coming.
Chef D: Well thank you, it’s my pleasure.
Jackie Keller: I’ve got you out of the kitchen.
Chef D: Yeah, that’s right.
Jackie Keller: So tell me about St. Joseph’s Center. Let’s start with
that because I know that is your main stay, your passion,
your focus right now.
Chef D: Well, I’ve been working at the St. Joseph’s Center in Venice
Beach for seven years now.
Jackie Keller: Has it been that long since we worked together?
Chef D: Yeah, it’s been seven years and I really found my passion
there. It’s about helping the people that are most vulnerable
in the community and there’s a great synergy between two
programs at the St. Joseph Center which is the Culinary
Training Program and the Bread and Roses Cafe. So everything
that I’m teaching the under employed and unemployed at the
CTP or the Culinary Training Program, we utilize those same
techniques down at the Bread and Roses Cafe where we take
what really in essence other people would throw away and we
create these gourmet meals.
So the synergy is, again, wonderful between the two programs and it
raises, it elevates the level of food at the cafe and I don’t
think that there is anymore appropriate time or reason to
give someone a great meal as when they’re at their lowest.
And again, we’re serving the homeless men and women and low-
income families.
Jackie Keller: Wow, so if I understand it correctly, I mean, it’s really
. . . And I visited once, and very briefly, so I didn’t see
how the whole operation works, but people make reservations
and they come, they sit down, they’re waited on. It’s not
like a soup kitchen.
Chef D: No, it’s not a soup kitchen and that’s a really important
aspect of what we do at Bread and Roses is that everyone
makes a reservation. So their name appears on a list that is
then printed out and then we receive them at the time that
they’ve made a reservation for either 9:30, 10:30, 11:30,
whenever they’ve made their reservation. What we’re striving
for is accountability. We need people to show up and be a
part of their own solution. And so basically you go through
an orientation at another site which is called the homeless
service center, which is about a couple blocks away.
And there you go through orientation and you are assigned a case
worker. And the case worker sits down and says, “What got you
here?” Let’s try to figure out what’s happening whether it be
mental illness or some type of addiction. And then one of our
core competencies at the agency that we pride ourselves on is
our ability to give someone a referral to bring in our, you
know, our other agencies that are doing good work in the
community and get someone the help that they need. So we’re
not just feeding someone and then, you know, having them, you
know, shuffle along.
Jackie Keller: Go back on the street.
Chef D: Right, correct.
Jackie Keller: Right.
Chef D: We really want them to be accountable and to check in with us
each and every day, so that’s one of the privileges of doing
that is being able to eat at the Bread and Roses Cafe which
is such a unique place.
Jackie Keller: Wow, that is just wonderful work. It must be so gratifying
to hear people who literally would otherwise potentially be
eating food off the street to be able to serve them something
that’s wholesome.
Chef D: Well, that’s what brings in that nutrition component. That’s
what makes it so vital that we’re giving them something that
is wholesome and nutritious because for most of those folks
that will be the only meal that they’ll eat that day.
Jackie Keller: Wow, and the Bread and Roses Cafe relies on donations or .
. .
Chef D: It’s a combination. Basically, we have great partners in the
community like Whole Foods and Panera Bread, and California
Chicken Cafe. And they are great partners and they donate
things that they are a day of or no longer able to sell for
some reason and so they’ll go ahead and give those to us
which we utilize. We also utilize . . . Most of our fruits
and vegetables come from the West Side Food Bank which is a
great organization that is affiliated with the Los Angeles
Regional Food Bank, so that’s another great partner of ours.
Everything else we shop for ourselves because there are certain items
that you just can’t get donated or don’t get donated usually
like proteins. So I’ll usually go out and buy a protein and
then I’ll combine that with whatever we happen to have on
hand.
So one week we’ll get grapefruits and zucchinis, and bell peppers.
And then the next week we’ll get a sack of potatoes and some
carrots. So whatever I have and then I think, well, what am I
teaching over at Culinary Training? So if we’re making a
classical French brown sauce then maybe we’ll go and buy some
beef and we can put together something like a beef
bourguignon, and use the carrots, and use the potatoes.
Jackie Keller: Right.
Chef D: And so that’s basically how I do my menu planning.
Jackie Keller: That’s great and I know that you do a lot of menu planning
for your own catering business as well. Tell us a little
about that.
Chef D: I run a successful catering business here in Los Angeles. It’s
called Commis which is it just means cook or humbled cook in
French. And we do corporate galas. We do dinner parties. We
do weddings, a lot of weddings. We do parties for 20 people,
for 200, for 500 people in the past. And that certainly keeps
me busy because I do work full-time at the St. Joseph Center.
But it, again, is a real passion of mine to do this elevated
seasonal farm to table really style cooking for really a wide
range of clients. And that usually takes up my time on
Thursday, Friday, Saturday, Sundays. I’m usually doing events
each and every week pretty much.
Jackie Keller: Wow, so where do you have time for family?
Chef D: Well, luckily I’ve got these wonderful little girls. I have
three girls, ages four, five, and nine, and they love to
cook. So I get them down at Bread and Roses. They’re
volunteering . . .
Jackie Keller: Oh, that’s great.
Chef D: . . . which is such a great, you know, and that’s really
important to me, being a great example for them. And so they
come down and they help out in the kitchen and then when
we’re at home they kind of understand, and they help with
dinner. And so I have benchmarks in my life like, okay, I’m
going to coach my daughter’s basketball team regardless of
how busy I get. I’m going to be home for dinner as much as I
possibly can and we’re going to sit down and we’re even going
to prepare that food together. So things like that, that’s
basically how I keep it all in balance. It’s just that
certain things I will not compromise.
Jackie Keller: And in the middle of all that was Chopped, tell us about
that.
Chef D: Yes, 2013 was an amazing year both at the Bread and Roses Cafe,
for St. Joseph Center, for me personally, the business is
doing better than ever. And then along comes the opportunity
to be on Chopped which is one of my favorite shows. I think
it’s such a successful show on the Food Network because it’s
not really about personality, it’s really about the cooking.
It’s four chefs, mystery ingredients, a clock, they start it,
boom, you got to go, and then you’re judged, and then
somebody gets chopped. And I was fortunate enough to come out
on top. So yes, I am officially Chopped Champion.
Jackie Keller: Hey!
Chef D: And the great thing about it is they came down to Bread and
Roses. They did all of the back story there and the bio
pieces, and the amount of attention and notoriety that it’s
brought to the good work that we’re doing out there in
Venice, I mean, we’re getting letters from Vermont and New
York, and you name it.
Jackie Keller: That’s great.
Chef D: Yeah, it’s just so wonderful to be able to go and say, look, I
may cook at a place that gives the food away and we might
utilize things that people have no use for otherwise, but we
can still produce food that comes out and is on a
tremendously high level of execution.
Yeah, so I think what prepared me for the show, I mean, little did
they realize is that I am really going through an episode of
Chopped each and every day at the Bread and Roses Cafe
because, I mean, we’re literally walking in in the morning
and someone will walk down the street and one of our
neighbors will come in with a basket full of these giant
zucchinis or eggplant. And so you really never know what
you’re going to get and so I was well prepared fortunately.
Jackie Keller: Well, I think you’re going to be well prepared for what
we’re going to do because I could not resist doing a little
co-cooking with you here.
Chef D: Oh, no.
Jackie Keller: It maybe seven years since we shared the kitchen when you
worked for me and we cooked together, but I thought we’d do a
little bit of that today.
Chef D: Awesome.
Jackie Keller: So I have some mystery ingredients for you. Are you ready
for your challenge here on Food Exposed?
Chef D: I am. I am ready.
Jackie Keller: Well let’s go cook.
Chef D: Okay.
Jackie Keller: Okay Chef D, so now is the time for you to absorb this
challenge because what we’re going to do is throw it
together. I just bought some ingredients from the kitchen and
I thought you could create something wonderful from it. I
know you can. I did pick the ingredients for a reason, so
real quick I brought some cooked brown rice.
Chef D: Okay.
Jackie Keller: Because we know that that’s wholesome, nutritious, high
fiber . . .
Chef D: Fiber.
Jackie Keller: . . . good base. And then kale because you know
everything’s kale these days.
Chef D: I love kale, personal favorite of mine.
Jackie Keller: Good, good, and I steamed it a little bit because kale
does better with a little bit of time, so I know time would
be of the essence. So I steamed a little fresh kale for you.
We chopped some red bell peppers.
Chef D: Great.
Jackie Keller: And I brought some almonds because this is another one of
my favorite nutritionally . . .
Chef D: Dense foods, yeah.
Jackie Keller: Really great, great nutritional calories there, great
Vitamin E, and great Omega-3 Fatty Acids, and then because I
love dried fruit, I brought some unsulfured slivered dried
apricots. You have some vegetable broth to work with.
Chef D: Okay.
Jackie Keller: You have some extra virgin olive oil and you have one of
our salt and sugar free seasoning blends. This is the
Mediterranean blend which you probably remember from when you
worked with me.
Chef D: Yes, wonderful. I love that stuff.
Jackie Keller: So the pan is getting hot and I’m going to turn the
cooking over to you.
Chef D: Okay.
Jackie Keller: And let you just kind of go for it and put something
together for us.
Chef D: Okay, wonderful.
Jackie Keller: All right.
Chef D: Yeah.
Jackie Keller: So.
Chef D: Well, this is really my philosophy . . .
Jackie Keller: Yeah.
Chef D: . . . that there are just certain recipes that work and then to
understanding why those recipes work really will set you free
from the necessity of having a recipe. So we will just get
started by adding a little bit of fat to the pan and that’s
pretty hot there.
Jackie Keller: Yeah, I’m going to cool it down a little bit for you.
Chef D: That’s warm.
Jackie Keller: Yeah, this thing really heats up well.
Chef D: And we’ll start with the aromatics. And the aromatics, you
know, this could be celery, this could be onion, yeah, these
beautiful red bell peppers, this is great, this is great. And
so we’ll just kind of, I mean, you can already smell that.
Jackie Keller: Right.
Chef D: That’s wonderful. And so this is flavoring the fat that we have
in the pan and it’s just going to get a little bit of
carmelization on it, and we’ll just have those soften. And
again, I mean, I would add some fresh herbs to this.
Jackie Keller: Right.
Chef D: Any kind of onion. It’s really about what you have on hand. And
now this looks like leftovers from my house. This looks like
brown rice that you know . . .
Jackie Keller: It’s just plain cooked.
Chef D: Rice is just one of those things. Right? You always make a
little bit too much and you always end up with some of it
leftover. So the next thing that we’ll do is add the nuts.
The thing about when you’re cooking with nuts is that they’re
very high in fat, good at fat, but they will burn on you. So
that’s why we add them halfway through the cooking process.
The same way that you would do garlic.
Jackie Keller: Right.
Chef D: You know? So I would have the onions or the peppers going first
and then I would add the nuts or the garlic about halfway
through.
Jackie Keller: It smells great already.
Chef D: Yeah, because you’re going to start getting the toastiness from
the nuts.
Jackie Keller: Right, right, and that toasting does bring out all the
flavor and fragrance of the nut.
Chef D: Basically yeah, I mean, what’s going on is that Maillard
reaction where you’ve got proteins and carbohydrates that are
browning at temperatures over 120 degrees Celsius and they
are forming new flavored molecules. That’s what’s making this
so delicious.
Jackie Keller: Yeah, yeah. I’m going to give this a little bit since
we’ve got some stuff in the pan now.
Chef D: A little bit of juice. Yeah, and then go ahead and add the
dried apricots. Now again, these are high in sugar. They have
quite a bit of fructose, not processed sugar, so this is good
sugar. But because they do have that sugar content you kind
of have to watch out for these guys as well because they will
burn as well. So it’s about proportion and timing. So what am
I basing this on? I’m doing about one part aromatic, one part
nut, one part fruit.
Jackie Keller: Okay.
Chef D: Just kind of a one to one ratio. I’m going to add a little bit
more fat to the pan.
Jackie Keller: And you can also, I know, moisten it with a little bit of
vegetable broth if you want to . . .
Chef D: So what I’m doing is I’m creating a fond on the bottom of the
pan.
Jackie Keller: Yeah.
Chef D: And then I’m going to go ahead and deglaze it because this is
just about the time and you can see that it’s starting to
brown up there.
Jackie Keller: Yeah.
Chef D: It’s a lot of flavor.
Jackie Keller: Yeah.
Chef D: And I’ll go ahead and add my vegetable stock just enough to
cover the bottom of the pan, and then we’ll go ahead and kind
of scrap and get all of those tasty bits up off the bottom of
the pan. And this is classic French technique here. So just a
little technique goes a long way for a lot of different
dishes.
Jackie Keller: Now do you emphasize this kind of cooking technique at the
St. Joseph’s Center in your program?
Chef D: I do. This is exactly what I teach because it’s so practical.
And no matter what the flavor profiles that a certain chef
works with, most of the techniques are very similar. So when
I prepare the students with these techniques, they do really
well when they eventually get to their jobs.
Jackie Keller: Yeah.
Chef D: We have graduates of the program that are now executive chefs
and it’s just absolutely mind blowing.
Jackie Keller: That’s wonderful. I know I’ve employed several of your
graduates.
Chef D: Yes.
Jackie Keller: We start them out in our kitchen and I’m always grateful
to know that I can rely on the basic training that they’ve
had through you.
Chef D: Well, that’s the cool thing about being a chef. It’s like a
family tree. Your resume speaks volume and it’s all about
where you’ve been and who you’ve learned from, so I’m happy
to have come from the NutriFit kitchens. And you can see that
this is actually starting to like make like kind of a syrup.
Jackie Keller: Yeah, it is. It’s thickening.
Chef D: Because the apricots are kind of giving off their pectin and
their sugar, and it’s getting delicious.
Jackie Keller: Yeah, that’s one of those nice things about apricots is
they have that high pectin content which really helps too, to
make it thick.
Chef D: And now we’ll just add some base to it. We’ll add the brown
rice. This will make it hearty. We’ll go ahead and stir that
in.
Jackie Keller: Now I know you’ve mentioned that you like to use a lot of
fresh herbs. And as you know now we have our own farm at
NutriFit and we’re growing a lot of our own fresh herbs.
You’re doing the same. Aren’t you?
Chef D: Yes, we have an herb garden at the Bread and Roses Cafe. I was
sick of all my like fancy pants chef friends, “Oh, I got to
go to the roof and get some silver back thyme. I’ll be right
back.” And so I was like, why not. You know? So I had a
friend at my church who was a Troop Leader for the Boy Scouts
and as an Eagle Scout project one of the Boy Scouts came and
built us like a tiered herb garden that we have in the back.
Jackie Keller: Right, how cool.
Chef D: Yeah.
Jackie Keller: That is wonderful.
Chef D: Really neat.
Jackie Keller: Neat. So you just go out there, pick what you need.
Chef D: That’s right.
Jackie Keller: So at what point now will we add the kale and wrap this
dish?
Chef D: Well, yeah, the kale is going to come here at the end because
we don’t want to overcook the kale.
Jackie Keller: I love the color.
Chef D: Yeah and it’s so vibrant, and we don’t want to lose any of that
by over cooking it. And we don’t want to lose any of the
enzymatic activity by raising the temperature too high. So at
the end and it’ll just wilt into your dish nicely. And you
can do a little massaging of this beforehand if you want to
break it down a little bit. You can just put a little dash of
salt which the sodium ions will draw the water out through
the semi-permeable cell membranes and make it just a little
bit softer, and then voila.
Jackie Keller: Yeah.
Chef D: Look at that.
Jackie Keller: That looks wonderful.
Chef D: And that’s ready to go and it’s beautiful. It is beautiful.
Jackie Keller: It is very, very beautiful.
Chef D: Now don’t forget the seasoning.
Jackie Keller: Yeah, you might want to pull the whole top off that. I was
just adding a little. Now you’re adding in the key
ingredients for our Mediterranean blend, the basil, oregano.
Chef D: Ooh! And I can smell the dill in there.
Jackie Keller: The dill, yeah.
Chef D: Oh, my God. That’s so good. Wow.
Jackie Keller: That looks absolutely wonderful Chef D. Thank you.
Chef D: Yeah, my pleasure. Let’s plate it up.
Jackie Keller: All right.
Chef D: Take a little bit of this.
Jackie Keller: Presentation I know is so important.
Chef D: Yes.
Jackie Keller: I remember your episode of Chopped, you know, getting it
just right.
Chef D: Well, we . . .
Jackie Keller: And they really grade on that. That’s really real. Right?
Chef D: Oh, absolutely. We do eat with our eyes, that is half the
battle. You want the plate to look good and look at that.
Jackie Keller: That is beautiful.
Chef D: That’s wonderful.
Jackie Keller: All right, I’ll hold it for you, you taste.
Chef D: Yes, absolutely, be my pleasure. See and I know I’m going to
get all kinds of texture. Mm, what could be easier? You’ll
live forever eating like this.
Jackie Keller: Yeah, yeah.
Chef D: And we’d be happy to.
Jackie Keller: And healthy.
Chef D: That’s right.
Jackie Keller: That’s so good. Well, thank you so much for sharing that
and improvising like that, and giving us a little culinary
lesson at the same time.
Chef D: It was my pleasure.
Jackie Keller: And so much fun. I know that our audience is going to want
to follow you. They’re going to want to experience what
you’re doing, live through your eyes. What’s the best way for
them to find you?
Chef D: Well, I have a fabulous website. It’s ChefDBrandonWalker.com
and it’s a wonderful site. I have instructional videos. I
have recipes. I talk about all the things that we’re doing as
far as charity and philanthropic endeavors, and of course it
talks about the new book that’s on the way which is all about
improvisational cooking.
Jackie Keller: Well, I’m going to look that up and I’m going to follow
you.
Chef D: Please do.
Jackie Keller: And I’m going to hope that somewhere in that book there is
a shared recipe that you wouldn’t mind me borrowing for our
NutriFit clients.
Chef D: That would be an honor.
Jackie Keller: And I thank you again, so much, for coming to see us
today. It was really, really great to have you.
Chef D: It was my pleasure.
Jackie Keller: Keep up the good work.
Chef D: I will.
Jackie Keller: We need people like you out there.
Chef D: I will. Thank you, Jackie.
Jackie Keller: All right, thank you.
Here is a little story that illustrates the value of sharing
resources and creating something from nothing. There are many
versions of it and I’m not really sure where it comes from
originally, but here it goes.
So many years ago in a time of great hardship and famine, an old
soldier wandered into a poverty stricken village and asked
for shelter for the night. “There is nothing here to eat!”
The villagers told him. “You better just move on.” But, the
soldier stopped and he said, “I have enough here in my
backpack to make soup for all of us if I could just borrow a
large pot.” So the curious villagers, they produced a pot and
stood around watching as the soldier filled it with water and
built a small fire underneath.”
He then took three round stones from his backpack and dropped them
into the water. As the water came to a boil, the soldier
sniffed it and said, “Mm, I love stone soup, but if I had
just a little cabbage it would take even better.” At this
point one of the villagers disappeared and came back a few
minutes later with a cabbage he had been hiding and he put it
into the pot. And awhile later the soldier tasted the soup
again and said, “Mm, this is good, but a couple of carrots
would make it better still.”
And another villager produced a bunch of carrots and so it went on as
potatoes, and onions, and mushrooms, a little bit of salt
beef were all added to the pot until indeed there was a
delicious meal for all. We all have a contribution to make
and by sharing our gifts and resources our lives are
enriched. That’s my story. Thank you so much for joining me
today on Food Exposed. Join us next week for another look at
what’s on your plate.
For more Food Exposed check me out on emPOWERme.tv and until next
week remember, make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed, where each week we take an inside
look at what’s on your plate. I’m your host Jackie Keller. I’m the
founding director of NutriFit, Los Angeles’ leading healthy food
company. And today we’re talking about staying healthy under the
pressure of life on the road, which can be very challenging, even for
the most experience traveler. You know, millions of people fall ill
every year and many even die as a result of eating unsafe food.
So, what causes this lack of food safety? There’s a combinations of
many factors, but here are some simple rules to remember about food
safety. Number one, keep hot foods hot; two, keep cold foods cold.
And, number three, keep all areas clean. So you really have to plan
ahead. Travel with non-controversial foods; things that are easily
identified like bars, dried fruit, nuts, and keep the portions small
enough to eat in just one serving. Avoid very salty foods because they
can help you bloat and retain water and that is often a problem when
you’re traveling anyway. So you don’t want to exacerbate that problem
by having really salty foods because then you’ll want liquids and you
don’t want to risk taking liquids through security. No soups, no
smoothies, sometimes even salads dressings are going to be
confiscated. So don’t take them with you because you’re probably going
to get them taken away anyway.
Fresh fruit and turkey jerky are great travel snacks. But if you’re
and international traveler, and this has happened to me, I can say it
does happen, remember you have to consume any open food before you
land and pass through agricultural inspection because if you don’t,
not only will they take it away from you, but they will fine you!
Because if you’re traveling internationally you cannot take animal
proteins across country borders and there’s nothing more depressing
then having them take away some expensive turkey jerky that you bought
and you didn’t eat. Well, my guest today is a very experienced
traveler. She’s spends about 60 percent of her working days on the
road and knows all too well what toll a schedule like that can take on
your health, your sleep, your stress levels, your eating habits. As
the California director the National Wildlife Federation, Beth Pratt
has worked in environmental leadership role for over 20 years;
included two of the country’s largest national parks, Yosemite and
Yellowstone, which are two of my favorite places. She lives outside of
Yosemite right now with her four dogs, two cats, three western toads,
and she even has a frog pond in her back yard, which is a certified
wildlife habitat. Beth Pratt, welcome to Food Exposed!
Beth Pratt: Thank you for having me Jackie.
Jackie Keller: Well thank you so much for coming. You came all the way
from Yellowstone this morning.
Beth Pratt: Yosemite.
Jackie Keller: Right, Yosemite.
Beth Pratt: Yellowstone’s too cold right now.
Jackie Keller: But even Yosemite, that’s quite a drive.
Beth Pratt: Yeah, it’s about four and a half hours. But for me that’s a
walk in the park these days with all the traveling I do.
Jackie Keller: Almost literally, right?
Beth Pratt: Exactly.
Jackie Keller: Well, I know that we’ve met several times both in the
course of the National Wildlife Federation, but also in the course of
our shared interest in the Climate Reality Leadership Core. How are
those two interests connected for you Beth?
Beth Pratt: Yeah, obviously for me with the National Wildlife Federation I
work to conserve wildlife and to do things to make sure we have
wildlife in the future. And climate change of course is one of the
overriding impacts for both people and wildlife, so the two are so
interrelated. And it was fun spending time with you, training with Al
Gore, two summers ago now, to make ourselves more aware and better
able to communicate about the climate change. For me it’s the issue,
for both wildlife and people.
Jackie Keller: You must be seeing a lot of impact of climate change just
in Yosemite, right?
Beth Pratt: Yeah, you know, I’ve lived up there for 15 years; have been
going to Yosemite for 25 years now. And anecdotally I’m noticing
stuff. The frogs are coming earlier to my frog pond. They’re singing
their mating song earlier. Of course we had one of the worst fire
seasons, just in my area, that was terrifying. We had the rim fire in
Yosemite, and some people think climate change is fueling that.
They’re burning longer, hotter, and bigger. And of course we’re having
the worst drought now in some say 500 years. And birds are impacted by
that, bears are coming out of hibernation earlier, so, a lot of
impacts, yep.
Jackie Keller: Tell us more about the work you do on a day in and day out
basis, and what takes you on the road so much.
Beth Pratt: So, I have the best job in the world, as you know. I get to
drive around California and get people inspired to help wildlife. And
it’s an amazing job. That’s how we met through the National Wildlife
Federation. And so, California is a big state, as we know, and I spend
as you said, about 60 to 70 percent of my time on the road, because I
have project all over the state. He in LA we’re working on, I think
it’s one of the most inspiring wildlife conservation projects I can
think of.
Jackie Keller: Tell us about it.
Beth Pratt: We have P22. Most of you know P22 is living in the middle of
Griffith Park, he’s a mountain lion. He had to cross two major
freeways to get there.
Jackie Keller: That’s more than most of us can do in LA traffic I think.
Beth Pratt: I don’t even survive that 405! So he’s in Griffith Park, and an
average mountain lion territory is 250 square miles. He’s making do
with 8! It’s unbelievable. So, we’re working on building with the
National Park Service in the USGS in the Santa Monica Mountains fund a
wildlife crossing on the 101 so that it doesn’t happen again. So that
animals live P22 have safe space and can disperse to green areas and
not be living 2 miles from the Hollywood block.
Jackie Keller: Now let me ask you something, will they use the freeway
overpass? I mean, honestly?
Beth Pratt: Yes, animals do. They build these underpasses and overpasses
and animals do use them. I mean, they know these areas are pinch
points. And animals use existing underpasses now. So they know where
these animals are funneling. And they build it they will come. And
really the future of the Santa Monica mountain lion population is
dependent on things like this. They are not going to survive if they
can’t move.
Jackie Keller: So that project brings you to LA a lot?
Beth Pratt: I will be here a lot, yes. It’s a big project, it’s a
monumental undertaking. So, I’m down here at least once a month,
probably twice.
Jackie Keller: OK. And I know we’ve talked about some of the challenges
that you’ve personally have faced with all of this travel and the
impacts on your own personal health. Tell us a little bit about that.
Beth Pratt: Yeah, and I can’t thank you enough. We came together through
our shred love of the environment, but what’s been helpful is your
coaching around, you know, I put a lot into my work, I travel a lot.
And what’s suffered has been my fitness and health. When we first
started talking I told you I was in the worst shape of my life,
because I was driving and I was sitting at the computer all day, and
the things you talked about, those challenges, I was eating badly and
not exercising. So, I would say that the two biggest challenges for me
is, you know, when you’re not working in an office and sitting all the
time and doing a routine, and when you go on these trips it’s really
hard to make time to exercise. Sometimes you’re working from 7 to 11
at night plus it’s hard to just find time. And then the eating badly,
you’re eating quickly, or you’re going out to dinner or lunch. You
know, business meetings seem to gel around a meal. And when the other
person is having this elaborate beautiful delicious high calorie
dinner, it’s hard to sit there with water and a salad. So those have
been some of the challenges I know you have been working with me on,
I’m making a lot of progress, it’s great.
Jackie Keller: Well, we talked about the fact that you are willing, and
it’s unusual from my perspective for somebody to be willing to go
public about their challenges with weight and health and eating
properly. So we talked about a creative way of doing that kind of fits
with the dynamic of charity and philanthropy and being public. So,
tell us a little but about that.
Beth Pratt: This is really fun. So one of the things that Jackie worked
with me is, so, we know you’re a person who is very self motivated and
especially around my main motivations which I want to save wildlife.
And looking at the weight gain and me being out of shape… Let’s look
at motivations and what motivates you. And what we came up with
jointly is what motivates me is saving wildlife obviously. So, how do
you tie that in with weight loss? Brainstorming between the two of us,
we came up with: what if you do directly tie that in with weight loss?
So, we came up with the idea with Weighing for a Cause. Which I think
we’re about to launch; which is, you set a goal weight, and you set up
a fundraising campaign, much like you do for a walkathon or something
where people give money. But if you don’t get to your goal rate, the
nonprofit doesn’t get the money. We thought this was a great motivator
because, I mean, if you’re putting money up for the puppies at the
SPCA you’re going to make your goal weight.
Jackie Keller: That’s right.
Beth Pratt: You don’t want to just point them. And what’s fun is getting
the non-profit involved too. Obviously they’re going to have some
motivation.
Jackie Keller: So your non-profit, we’re calling this Weighing In for a
Cause, and we’re doing this on Crowdrise, and your non-profit is…
Beth Pratt: Yeah, so I work for the National Wildlife Foundation, but we
partner with Save the Frogs. In fact, the mountain lion was one of my
projects, but another one of my projects is we’re going to be doing
this campaign for the Red-Legged Frog around California. So I chose
for my Weigh In for a Cause that joint project that we’re doing. So
here’s Save the Frogs. And frogs are one of my favorite animals! So
we’re excited about this. And the executive director Cary Krieger for
Save the Frogs, he has promised to be emailing me daily to make sure
that I am not exceeding my calorie count and to take me on hikes. So I
think it’s fun to get the non-profit involved too. But also NutriFit’s
a very philanthropic organization, you help National Wildlife
Foundation by donating your time, your services. But your also going
to be putting up some of your money for your clients.
Jackie Keller: I am! And in fact, I have a check for you, for the
National Wildlife Federation!
Beth Pratt: Yay!
Jackie Keller: To support the Save the Frogs and the Weighing in for a
Cause. And if I understand it correctly, you have to give some of this
back if you don’t make your goal, right?
Beth Pratt: Exactly. A portion of this is going to go to the Save the Frogs
campaign. So Cary and your staff at Save the Frogs, start emailing me
to make sure I’m not eating too much!
Jackie Keller: Well, you know what in fact, I thought what we would do
now is take a minute to cook up something really quick and easy that
you can use for your road trips; something nutritious, something
clean, something easy, something quick, something that doesn’t require
refrigeration. So would you join me for a little cooking?
Beth Pratt: That would be wonderful. I’d love some tips.
Jackie Keller: Alright, let’s go.
Jackie Keller: Alright so, we’re going to make something really simple
now.
Beth Pratt: Awesome.
Jackie Keller: I chose this recipe. We call them Quinoa and Flour
Fritters. And I chose the recipe because Quinoa, as you know, is a
very wholesome grain. It’s very high in protein, it has no gluten,
even though I know you don’t have Celiacs disease or anything but, you
want to incorporate more variety in whatever you can. So quinoa is one
of the most popular foods right now. It’s very simple to make, you can
find it anywhere. You just rinse it, rinse it, rinse it, before you
cook it, and then you put it up un water and you let in simmer. That’s
it! Fifteen minutes later it’s done! And if you make it plain like I
did, then you can season it however you want afterwards and use it
however you want to use it. So we start with some cooked quinoa,
that’s what I’ve done here, I’ve pre-cooked it to make it a little but
faster for us. And into a bowl it goes with a little bit of rice
flour, just to get it to stick together. And this is just grocery
store plain Japanese rice flour. And then I’m going to add a little
bit of egg substitute. And this is just egg white in a carton, but you
can crack an egg and beat it and add it in. So, you can see what
you’re aiming for is a fairly wet consistency, but we’re going to bind
it even further with a little bit of cheese. This is low-fat
mozzarella cheese. Just plain mozzarella, a little bit more than you
need, but then you go a little less with the other cheese, which is a
little bit of parmesan, and finally our fiber, not only from the
quinoa, but from cauliflower.
Beth Pratt: Oh, OK. That’s a nice combination.
Jackie Keller: So, this adds some vegetable into the dish. And
cauliflower is just steamed cauliflower chopped up. So, very simple, a
little bit of salt and sugar free seasoning to give it some flavor.
And this is one of our salt and sugar free seasoning blends, this is
our Mediterranean blend. But you can use basil or whatever your
favorite sugar free blends are, whatever you like the best. And one
thing you don’t want to do is add any salt because the cheese has a
lot of salt in it to begin with. So you don’t need any more salt. And
remember we talked about…
Beth Pratt: I noticed from traveling, even minimally amounts of salt I
start feeling it definitely.
Jackie Keller: And so, we’re stirring it up here. And I’m going to have
you spray the skillet lightly with a little bit of extra-virgin olive
oil spray.
Beth Pratt: Nobody’s going to believe I’m cooking.
Jackie Keller: A little closer, alright.
Beth Pratt: There we go, OK.
Jackie Keller: And now, and we have a lot of mixture here, far more than
we’re going to make, but you see, we need to get something in there
before we burn the bottom of that skillet. So, grab a spoon and follow
me. You can make them as big as you want to make them they can be
little, they can be medium. My thought was that you would be eating
them in the car.
Beth Pratt: Yes, and it’s a bad habit, but with the amount of driving I do,
eating and driving is very efficient. This does look perfect for
nibbling while I’m driving.
Jackie Keller: We’re going to form them into… there you go, see? Who
said you couldn’t cook!
Beth Pratt: I’m cooking! Hey mom, I’m cooking!
Jackie Keller: Look at that!
Beth Pratt: She’d never believe it.
Jackie Keller: And then we’ll flatten them a little bit. So we’ll make
like a nice little… And obviously you know if you were making these
at home, you could use a scoop, like an ice cream scoop or something
to get nice uniform sizes and things like that. But you can tell, it’s
not that fancy.
Beth Pratt: And this is perfect, because it is really hard to buy healthy
snacks sometimes. So this is perfect.
Jackie Keller: This is probably not the ideal cooking implement because
what I really want is the spatula to flip it. But, you kind of get the
drift, right? So, they cook pretty quickly because essentially all
we’re doing is cooking the egg that bound it together, because the
quinoa is already cooked, the cheese doesn’t require cooking. So we
just want to cook it until the egg allows it to set up and bind it
together. And they get nice and toasty. And then the challenge of
course is going to be to flip it. Yeah, but’s it’s not quite there
yet. So, one suggestion that I have for this recipe is to make a big
batch of them and freeze them, because they really freeze beautifully.
And if what you want is something that you have handy that you could
just grab and go, this is truly just grab and go food. They’re not
greasy, so they’re great for the car because the other thing about
them is they’re balanced, you have protein, you have fiber, you have
carbohydrate, you have a little bit of healthy fat, so it’s really an
ideal meal.
Beth Pratt: And I love the cauliflowers in there, because you got to get
your vegetables.
Jackie Keller: You got to get your vegetable in there.
Beth Pratt: Which is the one I always struggle with! I’m from Boston,
Irish, we don’t eat vegetables.
Jackie Keller: Potatoes are sort of like cauliflower.
Beth Pratt: Yeah, exactly.
Jackie Keller: Alright, so I think we’re about ready to attempt the flip!
Well, no that one failed. You want to give it a try?
Beth Pratt: Well, if you’re having trouble, I’m willing. I’ve got to learn
to do this because this looks like the perfect snack for…
Jackie Keller: Well trust me, because if you have a flat spatula it
probably works perfectly. There we go! You see, it’s not bad! One or
two more and then maybe you’ll to sample, what do you think?
Beth Pratt: I think so.
Jackie Keller: Great.
Beth Pratt: I’m not going to be able to flip that, I’ll give that to you.
Jackie Keller: What I’m going to do is I’m going to turn this guy off.
Beth Pratt: Look at that! Aren’t they perfect?
Jackie Keller: Wow! Anyway give it a try, tell me what you think.
Beth Pratt: Mm. It’s the perfect snack.
Jackie Keller: Now, couldn’t you eat that on the road?
Beth Pratt: I’m sure this would be perfect.
Jackie Keller: And the nice thing about that is that it can go through
customs too. It can go through security, they’re not going to take it
away from you. While ideally you’d want to eat whatever you brought…
Beth Pratt: Well, this is perfect airplane food too, like you said, a lot
get confiscated. And airports are traps. You get in there and of
course you want the junky food when you’re there. Coming armed with
these would be perfect.
Jackie Keller: Alright, great. Well, Beth I know that everyone is going
to want to follow you, they’re going to want to keep up with what you
do, what’s the best way for people to reach you?
Beth Pratt: You know, I’d say the two ways, Facebook, BethPratt1, the
number one, and I post great photos of wildlife as I travel along.
Jackie Keller: That is true, you defiantly do.
Beth Pratt: You want to see mountain lions? My twitter handle is BethPratt.
Or NWFCalifornia is also a Facebook page that is, again, also a lot of
adventures in wildlife photos. And also we’ll be posting on how I do
with my goal weight. So, come tune in.
Jackie Keller: And we can find that on where?
Beth Pratt: I’ll be posting that on my Facebook page and the NWFCalifornia
Facebook page as well.
Jackie Keller: Wonderful. Well, thank you so much for coming!
Beth Pratt: That you Jackie, it’s always wonderful to see you!
Jackie Keller: Yeah. And I wish you good luck. I know you’re already
losing some weight, right?
Beth Pratt: Yes, I’m down 8 pounds, and yeah. I feel great. And I can’t
thank you enough, because your coaching, your food has been
instrumental in that.
Jackie Keller: Well, you’re most welcome.
Beth Pratt: So you’re helping wildlife by helping me.
Jackie Keller: Alright. I’d like to talk a minute with you today about
commitment with passion. No, I’m not talking about the romantic kind,
as in intimate relationships with others, not that kind of commitment.
But I’m talking about the kind of commitment that leads to creating
self-fulfilling prophecies. Let’s face it; pursuing your goals even if
you’re highly motivated isn’t always a piece of cake. And nearly
everything means overcoming some kind of obstacle, personal sacrifice,
and risking some failure. So developing skills for this requires some
form of patience, practice, labor, and passionate commitment carries
many benefits. It reinforces our sense of autonomy, but also helps us
feel that we belong to something. When we follow through on our
decisions to something it shields us from social pressures. For that
reason, when we make a commitment in front of others in particularly
potent. You know there was a study that was recently done a the
University of Scranton and it found that people who made public New
Year’s resolutions were ten times more likely to succeed at their
goal. And there are many people who’ve written about commitment and
how it relates to achievement. There’s some great quotes from leading
business gurus. Here’s one I particularly like; “Unless commitment is
made, there are only hopes and promises, but no plans.” And that’s a
quote from Peter Drucker*. And here’s one from Stephen Covey “Without
involvement there’s no commitment.” Mark it down, asterisk it, circle
it, underline it. So, what about talking about committing publicly
like Beth did? How about doing that? Check out Weigh In For A Cause,
as you’re way to cement your goal. And do well by doing good. Thanks
for joining us today on Food Exposed. Join us next week for another
look at what’s on your plate.
Jackie: Welcome to Food Exposed where each we talk about the story
behind what’s on your plate. I’m your host, Jackie Keller. And
today we’re talking about teenagers. You know, whether you have
one, you are one, or you know one, listen up.
Thirteen to seventeen can be a really confusing age. It can be
confusing for lots of reasons, but particularly with respect to
body image and self-awareness.
Here are some interesting statistics from the World Health
Organization. Forty-three percent of the world is currently
under 25; about 16 million girls age 15 to 19 give birth every
year. An estimated 150 million young people use tobacco. Alcohol
use starts at a young age; 14% of adolescent girls and 18% of
adolescent boys age 13 to 15 use alcohol. In any given year
about 20% of the adolescents will experience a mental health
problem. Suicide is the leading cause of death in young people.
And despite our cultural obsession with diets and being thin, obesity
is increasing among young people in both low and high income
countries. Nearly two-thirds of premature deaths and about one-
third of the total disease burden that we experience as adults
is related to health practices that start in our youth years. So
clearly establishing good health practices at a very young age
is especially important just for the health of our population as
a whole, and for us as we age.
And for that reason I am very, very privileged to welcome today our
guest. Amita Swadhin is the Los Angeles Executive Director of
Peer Health Exchange, and she has dedicated her practice and her
business model to helping students and young people learn more
about their bodies and deal with these issues. Amita, welcome to
Food Exposed, and thank you for coming today.
Amita: Thank you so much for having me, Jackie.
Jackie: Tell us about Peer Health Exchange. You know, we don’t hear
about it very much; just tell us.
Amita: I like to think that we’re the best-kept nonprofit secret in
the world. We are a national organization. We have been in
existence for ten years. We’ve been here in Los Angeles for five
years, and our model is basically empowering teenagers to make
healthy decisions. We do that by training college student
volunteers to teach a comprehensive health curriculum in high
schools that lack health education and in which a majority of
students come from low-income households.
Jackie: So you recruit college kids to volunteer to go into high
schools, to go back, and relate to ninth graders?
Amita: Yes, that’s right; we’re specifically in the ninth grade. We
know that so much changes for a teenager in that ninth grade
year. They are often facing going to parties for the first time
with much older kids. They are actually making decisions around
whether to have sex, around whether to use drugs, or alcohol.
And in general facing a lot of the self-esteem challenges that
you talked about. So it’s a pivotal year and that’s why we
target the ninth grade.
Jackie: So what are the biggest challenges that you face with this
group and with the model that you’ve established?
Amita: I think that there are a lot of good things about the model.
Teenagers listen to their peers much more than adults. You could
have the best teacher in the world, but I’m 35 now and I’ve been
in the classroom since I was about 19 as a Peer Educator.
Jackie: Wow!
Amita: And so I really believe in the model, because I’ve seen a
shift. When I walk into a classroom now to observe our college
volunteers there is this hush, and people are like, well, who’s
this lady? Why is she here? Whereas our college students, you
know, they are in hoodie sweatshirts, they’re in some jeans.
They are 18 to 21 and able to captivate the classroom right
away. And it’s really compelling; we have a lot of data on our
impact on the teenagers and how they actually grow in their
knowledge and skills from the workshops that the college
students are presenting.
Jackie: That is just wonderful. And what about the bureaucracy, I mean.
L.A. is a big place. I know you’re a national organization. But
your area of responsibility is this big monolith that we call
Los Angeles. Tell me about bureaucracy and how does that affect
your work?
Amita: You know, I’d like to answer that on two different levels. So
first, we are a county; I think it’s taken some time for our
national organization to really wrap their heads around, you
know, we are not just Los Angeles City. There are 81 school
districts here.
Jackie: Oh my God. I’m a native and I didn’t realize there were that
many school districts in L.A.
Amita: Yes, and we’re the largest county in the United States. So just
thinking through which teens are we going to serve here, and why
it is a challenge in and of itself. This is our fifth year in
Los Angeles, and we’ve started with LAUSD. And I think LAUSD has
its own challenges and I think also that the need is not as
obvious as in some of the smaller districts within L.A. County.
So a lot of people don’t realize that LAUSD actually has a high
school graduation requirement around health education. Now that
doesn’t necessarily mean there is a certified health teacher at
every LAUSD high school.
Jackie: I can speak to that, because my kids are LAUSD kids, and it
hasn’t been that long since they’ve been out of high school. And
they both had health education in their classroom, but neither
one was taught by a health ed teacher.
Amita: Yes, and so you know exactly what I’m talking about. So I think
part of our challenge is that we sometimes get high school
principals reaching out to us directly within LAUSD, saying,
“Hey, you’re a free program. We need this program here. Come and
serve our students.” And we don’t always have the permission of
the district to do that. So that can be frustrating at times.
I think on the flip side, because L.A. is huge, even within LAUSD a
lot of people don’t realize that we actually have the largest
number of charter school students in the country.
Jackie: Wow!
Amita: There are a lot of exciting and innovative things happening in
education nationwide and L.A. is kind of a hot bed for that. So
these are Title I public schools, low income public schools that
are not able to afford a health education teacher; so that’s
largely who we partner with now. We have 25 high school partners
this year within LAUSD’s geographic districts.
Jackie: That’s a lot of schools. How many students do you serve?
Amita: We’re reaching over 3,000 ninth graders this year with 300
college student volunteers from U.S.C., U.C.L.A., Occidental,
and Cal State Northridge.
Jackie: Now are you looking for more students, more schools, or more
volunteers? How can the community support what you do?
Amita: Yes to all of the above. We get calls from district
administrators and teachers and even this summer there was a
ninth grade high school student in Long Beach Unified, and
health education recently got cut there about two years ago from
what I understand, who heard about our program in some summer
research project she was doing and said, “Can you come and serve
our school?”
Jackie: Wow!
Amita: Obviously that’s compelling; you don’t want to ever say no to a
teenager who is saying come and help me, and that’s what our
program was founded to do.
I think some of our constraints are around having the network of
supporters and revenue that will let us grow at a rapid enough
pace to meet the need that’s there. We’ve had a waiting list
every single year that we’ve operated, and we are trying to
broker relationships with districts beyond LAUSD now since there
are 80 other ones. But we are looking for board members; we’re
looking for adult mentors for our college volunteers.
We are building a talent pipeline as a secondary impact in addition
to empowering the teenagers themselves to have the knowledge and
skills to make healthy decisions. We have this cadre of 2,000
volunteers throughout the country this year; about 7,000
throughout the ten years that we’ve existed, who are now
interested in public health and public education as a career. So
we are looking for mentors for them. And we’re looking for
relationships within community partnerships and school districts
that can help us grow and serve even more teenagers in L.A.
County.
Jackie: You have such a full plate. What’s the biggest challenge for
you personally with all of that?
Amita: That’s a great question, you know. I got into this work for
some very personal reasons. I’m a survivor of child sexual abuse
and domestic violence.
Jackie: Wow!
Amita: And I’m very public about that, because I think in order to
really be a good role model for teenagers we have to de-
stigmatize the reality that a lot of young people are facing at
home. And so for me a challenge is a lot of our supporters like
to pull our curriculum apart. There are 11 health topics that we
teach; nutrition and physical activity is one.
Jackie: Right.
Amita: But they say, “I’m really interested in this one topic and I’m
going to support you in that one topic area.” And I think the
reason that I was drawn to Peer Health Exchange is that we’re
such a holistic model. We teach about rape and sexual assault
prevention and treatment. We teach about mental health. We teach
about safer sex for a lot of the reasons that you listed in the
statistics that you went over. You know, a teenager can’t pull
apart the effects of body dysmorphia and poor self-esteem.
Just being about the food and the drinks that they put into their
body every day, of course, that’s a big part of it. But I think
you also have to help young people really care about themselves.
And so what’s challenging for me is knowing how much access to
healing that I’ve had and really wanting to find a way to
provide that in as holistic a manner as possible for the teens
that we’re serving.
Jackie: Well you great work and what a wonderful, wonderful opportunity
it is for the community to get to know a little bit more about
you; and realizing that that is a free resource for a body of
people that don’t have access under normal circumstances to the
kind of information and the quality delivery method. I know that
there is a lot of research that goes into your curriculum.
Amita: Yes, there is.
Jackie: And one of the things that I was hoping to share today is just
some fun, easy, quick ideas for school lunches. Even though it’s
not everything, we do know that nutrition and healthy
nutritional practices are the base of a lot of learning that can
happen. So I thought today we would take a quick look at some
easy, fast, nutritious, delicious, school lunches and see what
we can throw together.
Amita: I’m excited about this, especially because the teens that we
serve are often living in neighborhoods that, you know, we talk
about food deserts and access to good produce, and so I’m really
excited for you to show us something that any teenager in any
community in Los Angeles can make.
Jackie: This is pretty simple.
Amita: Okay, great.
Jackie: Well, let’s go cook.
Amita: Great.
Jackie: Well, it’s time to cook, Amita, and what I thought we would do
today is prepare a really, really simple dish that basically
anybody can make, any age. Now we’re talking not just high
schoolers; I’m thinking of starting even younger with this one.
And the other nice thing I liked about this dish is that it’s
inexpensive, and let’s face it, we need affordable food. It
can’t be about what the wealthiest can afford; it has to be
about what anyone can afford.
So that’s why I chose this dish. And also it has some great
nutritional properties, because it’s a balanced meal and so what
we’re creating is something that’s high in fiber, high in
protein, low in fat, so it’s going to be good for heart health.
It’s going to be good for brain functioning. It’s going to have
a high satiety value, so this is something that will stick with
students of any age, and adults as well, and really kind of fuel
you for the day.
Amita: Great. I’m excited. I think I’m going to learn something, and
I’m not the best cook, so if I can do it I think any teenager
can do it.
Jackie: Well, this is simple, trust me. You know, there are a couple of
key ingredients here; one of them is enchilada sauce. Now we
don’t make our own, I mean we make our own, but we don’t
advocate that everybody has to make their own. What you do need
to know, though, when you’re choosing enchilada sauce is that
it’s a combination recipe of whatever the manufacturer chose to
put in it. So even though a brand may be expensive, it doesn’t
mean that it’s necessarily more healthful than the next brand.
And one of the key things with enchilada sauce is the sodium content.
And so, what you want to do is always as you’re shopping for it
pick up the can, look at the nutrition facts label and check to
see that you’re selecting one that has as close to 140
milligrams per serving as you can get, or less; because that is
the legal limit for a low-sodium product. And what we’re looking
for, particularly with the under-served populations, is a way to
minimize the risk of high blood pressure and the resulting
illnesses that can complicate heart health.
So low sodium enchilada sauce, and then the other key thing, of
course, is having whole wheat. When we want grains and we want
whole grains in the diet, so whole wheat tortillas or corn
tortillas, which are also whole grain, would work in this
recipe, because there is a lot of different ways we can make it.
But if you are going to go with the flour product you want to
make sure that it’s based in whole grains.
Amita: I love that you’re bringing this up; this is exactly how our
nutrition and physical activity workshop is structured, just
simple every day choices that a teenager can make, knowing how
to look for whole grains, low sodium count.
Jackie: Yes, look at this one, not that one. That’s very simple. And
then of course, depending on how hot you like your food, whether
you put in chilies or you don’t put in chilies; this is a
jalapeno chili and it’s fairly mild. If you take the seeds and
the veins out, the heat is not in the flesh, it’s in the seeds
and the veins. So you want to make sure that you seed and de-
vein those.
So it’s really simple; I’m going to spray our skillet with a little
bit of extra virgin olive oil spray. And you can find this in
every grocery store. And let’s get some meat in there, before we
burn this thing. Actually, I think I’ll put a few chilies in
there.
Amita: Great.
Jackie: And do you like it spicy?
Amita: I’m Indian American, so I do like spicy foods.
Jackie: All right. So just to take a little bit of the heat off, there
we go.
Amita: We’ll be getting the smoke alarms going in here.
Jackie: Yes. It’s this induction cooking, so we’re just going to get
something in here so we don’t burn the stuff. I have precooked
ground turkey with some enchilada sauce, so that’s as simple as
it gets. You brown the ground turkey, add a little enchilada
sauce to it, and the rest is just in the seasoning. I have some
fresh tomatoes . . .
Amita: Just chopped up.
Jackie . . . just chopped up. And these can come out of a can, but I
would suggest that–and let’s turn this down–that fresh is
better.
And once we have this going here, and the meat by the way, when you
start with raw meat it does cook very quickly. So what I like to
do is make a big batch of the meat, and then I freeze some of
it. And these are really inexpensive little food safe
containers. You can buy them in a sleeve of 25 from Smart &
Final. They cost almost nothing. And what I like about them is
they’re designed for food, you know, they’re not like a
margarine tub that you have left over that you put leftovers in.
It’s really designed for food and they freeze beautifully; they
stack up. They are really inexpensive.
And we’re also going to add in a little bit of a salt and sugar free
spice blend. This is one of my blends, but it’s like a chili
powder. And I like it because I thought of it.
Amita: I would imagine you’d like it.
Jackie: But you can use any kind of chili powder. So again, depending
on whether you’ve added chilies into the mixture or you like
your hot and spicy, what I’m really trying to emphasize here is
don’t add salt. We’ve got a little bit of sodium in the
enchilada sauce; we chose a low-sodium one. We made a good
decision there, so why would you then turn around and add more
salt to it? If you want flavor add spices, but don’t add the
salt.
Amita: And I heard you say stay away from sugar, too, right?
Jackie: Absolutely. And you know, one of the things that you don’t
realize is that these spice blends are again a combination of
whatever the manufacturer chose to put into them. So a lot of
times you’re not even aware that the first ingredient might be
salt.
Amita: You have to read the label.
Jackie: You’ve got to read the label. Now we’re ready to make the
burrito.
Amita: Great.
Jackie: So this is where you come in.
Amita: Okay, I’m ready. I think I’m as ready as I’ll ever be.
Jackie: Okay. So you’re going to take a tortilla, a flour tortilla, and
we can just grab one, a nice soft one. And then we’re going to
put in it some of our meat.
Amita: Okay.
Jackie: And we can add a little bit of low-fat cheese to that.
Amita: And the low fat part is important I’m guessing.
Jackie: Because the fat that’s found in cheese is highly saturated milk
fat, and you don’t need that milk fat. I mean, the fact of the
matter is that it’s like having whole milk, drinking whole milk
as adults we know that’s not good fat for us. We don’t need that
fat. So reduced fat cheese is like drinking reduced fat milk.
And the lower the fat content the better. What we’re looking for
is good melting properties, and good flavoring properties, and
this cheese has both without that highly saturated fat.
Amita: Great.
Jackie: You can add a little bit of lettuce to that if you want, but
you have to go easy; because once it gets too full–I’m kind of
setting you up here.
Amita: Oh, great.
Jackie: Don’t take it personally.
All right, so now the burrito wrap. Start with the sides, fold in
both sides, okay. Add a little bit more space, because what
you’re going to want to do is now fold the bottom up, and roll
it the rest of the way.
Amita: I’ve got it.
Jackie: All right, so you see what happens when you over fill it?
Amita: Yes, I over filled it.
Jackie: Now turn it upside down real quick and squash it.
Amita: Squash it? Okay. Great.
Jackie: So kind of what you’re doing here is you’re sealing it so that
the cheese will melt and kind of seal the burrito.
Amita: Got it.
Jackie: And then it is a little messy to eat.
Amita: You are totally setting me up; this is going to be fun.
Jackie: But the other thing I wanted to point out is that this is the
burrito and not everybody can have cheese; not everybody can
have wheat. But let’s say you loved the idea and you just wanted
to nix that. You could just make a taco salad out of it the same
way by taking a little bit of your lettuce and then you could
add a little bit of your meat on top, and some tomatoes to your
taste.
Amita: Great.
Jackie: And if you wanted to, because as you said, you like it spicy.
Amita: I do like it spicy, that’s true. And so these are just fresh
chopped jalapenos?
Jackie: Fresh chopped up jalapenos, and there you go. And it’s just a
simple little taco salad, and now of course the proof is in the
tasting.
Amita: Oh gosh. I’m going to try the taco salad so I don’t spill
burrito all over myself.
Jackie: I did set you up.
Amita: It’s good.
Jackie: Is it spicy enough for you?
Amita: If I get the jalapeno right in there, yeah.
Jackie: Yes.
Amita: Okay, great.
Jackie: Again, an example of a very inexpensive meal. This can be made
for pennies, literally and can be made ahead, put in the
refrigerator; you grab it when you’re ready to go to school, and
it’s there for you.
Amita: I love that there are simple choices in each of the ingredients
that teenagers can make to be healthier; even if they’re
preparing the simple meal it doesn’t have to be fast and
unhealthy.
Jackie: Absolutely, and you know what, if you didn’t have the money for
the meat or you chose to not have animal, you could just do
black beans with this, and the whole recipe would work just as
well.
Amita: Just checking for the sodium, right?
Jackie: There you go. So, Amita, I know that the audience wants to be
able to find you, they want to be able to follow Peer Health
Exchange, and they want to stay connected to you. What’s the
best way for them to do that?
Amita: Well we have a website www.peerhealthexchange.org, and we also
have a Facebook page that anyone can click like and I encourage
you to do that to keep up with our posts about our volunteers
and our teenagers; just Peer Health Exchange. And then if you
want to follow me on Twitter I’m at @ASwadhin.
Jackie: Well, thank you so much for coming today. It was really a
pleasure and I look forward to staying connected to Peer Health
Exchange myself, and staying current with what you’re doing.
It’s great work. Thank you, thank you, thank you for dedicating
yourself to the community the way you have. We really appreciate
it and God knows we need it, right? So have a great afternoon
and continue the good fight.
Amita: Thank you so much, Jackie. It was great to be here with you
today.
Jackie: My pleasure.
Research shows us that our self-talk really influences how we behave.
Basically, we have our own inner dialogue and it drives our
behavior. And this is truly any age whether you’re an
adolescent, whether you’re an adult, whether you’re a child, we
talk to ourselves and that makes us do what we do.
So what’s the best way to get yourself to do something? Well,
research shows us that giving yourself permission to do
something as opposed to dictating behavior is really what’s
going to make a difference in how the outcome is read.
For example, if you say to yourself, “I will go do this,” it’s like
you’re forcing yourself, like you’re compelling yourself, as
opposed to saying, “I’m thinking that I might go do this,” or “I
am considering going and do this,” and giving yourself
permission to make that decision. That’s really what’s going to
influence your behavior, that’s what’s going to make you want to
go do something, and as a parent and as an educator, as a coach,
I see this all the time. If you tell people, “The decision is
yours, you’re in control, you’re in the driver’s seat,” either
you want to do it for yourself or you don’t, you’re going to
make that decision based on you own inner motivation. We do
better when we’re motivated internally than when we’re motivated
externally or compelled externally.
So the message is: your self-talk drives you, give yourself
permission, give yourself autonomy, give it to the people around
you, give it to the people you love, and everybody will be
happier, and behaviors and outcomes will be much more positive.
That’s my talk today. That’s my coaching moment. I hope you’ll
watch the show, I hope you’ll share with friends and family, I
hope that it helps you, and I hope you’ll tune in next week for
another episode of Food Exposed.
For more Food Exposed, check me out on emPOWERme.tv and until next
week remember make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed, where each week we look at the
story behind what’s on your plate. I’m your host, Jackie Keller and
welcome to Food Exposed. Today we’re going to talk about how to look
fit and fabulous at 40, 50 or beyond. Let’s face it. We all get there
and it’s a fact of life. So, you don’t need to let your body give away
your age. In fact, according to Dr. Oz, your lifestyle and what you eat
and how you live controls somewhere between 70% and 80% of how well you
age and how you look, at any age. That’s great news for people who are
proactive.
So, what are the best foods to control that aging process? Well to
start off with, you want foods that have anti-inflammatory properties.
These are foods that slow the aging of your blood vessels like salmon,
walnuts, flax seed, other healthful nuts like almonds and these are
things that will reduce your memory loss, will reduce the constriction
of your blood vessels. You also want foods that enhance your immune
system, that slow the deterioration of your immune system and some of
those foods are berries, orange juice, lentils, tomatoes and kale.
There’s a whole host of foods that have very high antioxidant
properties that help with that. And finally, you want foods that
counteract environmental factors that influence aging. So, foods that
are organic, foods that are non-GMO, foods that are sustainable or
locally grown that don’t use any herbicides, pesticides, fungicides;
our own farm at NutriFit, which is on the central coast of California
is a sustainably grown farm and we use organic farming methods. Those
are the kind of things you want to look for in your food supply.
Remember, if you eat smart you can have your best body at 40, 50, maybe
even 60 or 70.
My guest today is IFPB fitness professional and mother of three, Nita
Marquez. Her passion for fitness is expressed in her branded
motivational mantra “Be Phenomenal! You are worth the work!” After a 10
year career as a top five national fitness competitor with the NPC,
Nita won the fitness nationals to earn her professional status in 2008,
which led to the release of her book Fit for Combat. Nita Marquez,
welcome to Food Exposed.
Nita Marquez: Thank you so much for having me. It’s a pleasure to see
you again.
Jackie: It’s nice to see you and you look not only fit but fabulous.
Nita: Thank you so much.
Jackie: I know you have some tips for all of our listeners. They’re
very interested in knowing how to get to look their best. I mean, we
can’t all look like Nita but we would all like to look fabulous.
Nita: Well, thank you. First of all let me just preface the conversation
with a thank you for all the kind accolades but honestly I grew up with
a weight problem. They called me Low Fat when I was growing up because
I’m only four-eleven, just under five feet and I was overweight and
because I was short and chubby, kids made fun of me and kids are cruel.
Jackie: Aw. You were bullied.
Nita: Yeah, I was.
Jackie: Oh my goodness.
Nita: Yes, I was. And as I got older, when I met my husband we had our
first baby and I had distinctly remembered Charlene Tilton on the cover
of Sports Illustrated when I was 15 years old and she was talking about
how she had just had her baby and she had the best body ever, after her
birth and I thought if I ever have kids I’m going to remember this. So
I really started investigating, at that point in my life, what it would
take not only to stay in shape not only for myself but also to have a
really healthy pregnancy. I was really fortunate that I gained a lot of
weight but I was able to drop it relatively quickly and as I’ve aged
and as I’ve had more children-I’ve had three, as you’ve mentioned-I’ve
just been very fortunate that conditioning my body over the years just
with-pardon the pun-baby steps toward healthy eating, toward working
out and then getting into competitive fitness, it’s been really helpful
for the aging process for me. I’ve enjoyed aging. I mean honestly, when
I was in my mid-thirties I couldn’t wait to reach 40 because…
Jackie: Oh my goodness.
Nita: I was excited about that number.
Jackie: Bless you, my dear.
Nita: Thank you. Thank you. I have just loved every second of it. 40 is
such a wonderful age because you really, as you know, it’s just like
this age of self-commanding and you discover so much of who you are and
you’re so much more aware, so much more in control of your own behavior
patterns because you’re more aware of them and you can stifle certain
things that are maybe not good for you. That goes along with craving
certain foods. I don’t have the same cravings I used to and not only do
I not have the same cravings but when I do have a craving for something
I know when to stop. I know that it’s okay once in awhile to cheat as
we call it but it’s really important to just be free spirited and
understand that nutrition is not something that’s just good for your
body, it’s good for your soul and to listen to your body and honor your
soul and say “Hey, I’ve had plenty, I feel good” and stay energetic and
stay smiling. I have a number of tips that would help you physically
stay in great shape with these physical choices but the number one
thing beyond the five tips that you asked for me to share today, the
number one thing I say is just staying in joy. If you have peace of
mind that is the number one way to anti-age. It really, really is.
Jackie: That’s important.
Nita: You have to smile a lot.
Jackie: You know I work with a lot of women who really have sort of a
love/hate relationship with food. They really battle their bodies. You
talk about loving yourself and having a mature, sort of sophisticated
relationship on a higher level with your body and respecting it and
understanding where you fit into the universe with your body but there
are a lot of women out there and men too who struggle with making peace
with their body. So I wanted to ask you, how do you keep your body the
way it is and not fall into that “Well, I’m over 40 now,” or “I just
hit 40, now all of a sudden things are starting to fall apart.” Is it
really inevitable or can you find a way to sort of make peace with it
and still look so fabulous?
Nita: Well, personally I subscribe to the theory that you really have to
love your own league because we’re all in a league of our own, every
one of us. Not one person is like everybody else or any other person in
their “category,” even physically. You know we all have different DNA,
we have different bone structures and where we might be parallel to one
person we’re still different in another area. So it’s about accepting
your body and saying “Hey, I’m in a league of my own,” and just that
self-acceptance has really helped me. Because for as tiny as I am,
under five feet, at four-eleven my height, being tiny it’s always been
really a struggle to keep my weight down and when I would gain five
pounds it would look like 15 on me.
I think a lot of it comes with that self-acceptance of “Hey, I’m in a
league of my own.” It’s really perspective. It’s not about, oh there’s
nobody else like me, nothing fits. I’m in a league of my own and that’s
what I’ve come to grips of my body type with is that there’s nobody
else like me. I’ve got to do what’s going to work for me specifically.
Jackie: Okay.
Nita: Of course there are rules of thumb that you could follow, but yeah.
Jackie: Well, share some of those with us.
Nita: Well, first of all I think it’s really, really important to do
something that’s going to help you practice proper breathing because
what happens is you get this great chemical activity going on in your
brain that helps you relax, which is great for your cells. It helps
anti-age the cells, so any discipline that teaches you proper form and
technique in breathing alone, like yoga or pilates is fantastic.
Meditating is fantastic but in addition to that it also helps you
posture your body. You learn how to use your core to reinforce your
back. A lot of people started experiencing back problems, so you’ll
reinforce your back muscles by using your core more and putting more
impact there and strengthening those muscles, which helps keeps your
bones in order and in the right lines.
When you’re doing that, that leads me into my second tip, that will
help you have proper form and technique with weight training. Now if
you haven’t by the age of 40 been weight training, I highly recommend
that anybody go and really do intense research on a physical trainer
who does weight training who matches not only a great experience level,
not somebody that just got their internet certification in two hours,
but a real, qualified expert in weight training…
Jackie: That makes sense.
Nita: …who can help you learn to use your muscles effectively for
developing and sculpting your body. I think that that’s been really
helpful for me. The weight training, it gives me a sense of power and
strength and there’s like some kind of mental control that goes in that
space and it really helps me feel good about myself. When I walk out of
the gym and I’ve been consistent and I’ve really burned those muscles,
it feels great and you get that endorphin rush just like you do with
cardio or with yoga or pilates. The third thing that I really recommend
to people is really starting to investigate the idea that your body is
not producing what it once did. As we age, inevitably we…
Jackie: That’s so true.
Nita: …yeah, we…
Jackie: We change.
Nita: Yeah, we change our cellular activity. Our hormones change. Our
cellular activity drops somewhat. In certain areas of your body you’re
just not able to do as much so the only way to really start
regenerating some of that is through supplementation. I really
recommend doing your research. Your company is great with educating
people on proper nutrition. In addition to that, where people find that
they are lacking on what they’re taking in on a daily basis in terms of
nutrients and minerals, it’s really important to look into supplements
that are going to help-like you said-with vitamin C is great for your
cells. All the major vitamins and minerals that you would get from all
your greens and your proper foods; if you’re not taking those and in
terms of your nutrition, get the proper supplementation, also glutamine
which is an amino acid that your body produces for recovery. Your body
can’t possibly keep up with the manufacturing of that as you age and
then on top of it, if you’re working out, in addition, you need
probably an additional five to 10 grams a day of glutamine, minimum
just to keep yourself in recovery mode so that you’re helping your
muscles not to stay sore for quite as long, they’re recovering
properly. So your amino acids, your vitamins and minerals, so
supplementation, I think is very important.
Jackie: You know, that’s one thing that I wanted to ask you about, with
respect to body building in general. And I know in your sport there is
a lot of controversy about supplementation. There’s a lot of men in
your sport, we usually hear about men in the sport really heavily
relying on supplements and artificial muscle enhancement techniques.
What did you find as a woman in that sport and is it prevalent?
Nita: It is. It’s very prevalent in my industry to use not just over-the-
counter supplements but of course-like you said-you’re talking about
steroids. There are a number of fat burners. Ephedra has been now
deemed…
Jackie: Unsafe.
Nita: Unsafe, right. I have very, I guess you would say positive reviews on
any of that. I think that if you’re using supplements like that; a.,
you should be going to a doctor, and there are a number of anti-aging
clinics all over the country, especially here in southern California.
There are anti-aging clinics that recommend different supplements that
are consider anabolic. There’s HGH. There are things that can help your
body speed up its metabolism. You know ironically as you age, some of
those things are actually really quite healthy for you but I don’t
recommend going the street route and getting drugs from your local
steroid dealer at the gym. These anti-aging clinics, they’re there to
help you keep your body healthy, not morphed into some big, crazy, out
of order freak of nature. You know what I mean?
Jackie: Of course; and you know we know with good nutrition and with
the work I do at NutriFit with helping people just through being
natural and available to everybody foods and beverages that we can all
find and drink it’s possible to have an extremely healthy, longevity
promoting, anti-aging diet.
Nita: I agree.
Jackie: So, I thought that’s what I thought we would do in terms of
showing our audience today some of the healthiest and easiest ways to
put together some simple, great, delicious foods that they can make at
home.
Nita: I think that’s absolutely the number one method. If you have access
to proper nutrition and you can get, like I said, the supplements that
provide you with the minerals and vitamins that you need, that’s the
number one way to keep your body healthy for, like you said, for the
purposes of longevity. Within my industry there are a number of vain
reasons to do all of those other things. I only recommend that you ever
evaluate any of those things in the appropriate circumstances and with
doctor support. I really think that’s important.
Jackie: Well, let’s make some deliciously healthy, nutritious food and
join me at the table.
Nita: Ah.
Jackie: Well I’m delighted to have the opportunity to share a very,
very easy recipe that features some of nature’s best, healthiest, most
nutritious foods and it’s so easy, so simple that I know that you can
make, anybody can make this at home. And Nita, I know lentils are a
particular favorite of yours so I think you’re going to love this
little lentil vegetable salad that we’re going to make here today. It’s
very simple and there are just a few key ingredients that I want to
point out. One is of course extra virgin olive oil.
Nita: Yes.
Jackie: We know that these highly monounsaturated, healthy fats are
some of the best fats for you. They’re very anti-aging and we want a
lot of these fats in our diet. So whenever we make a dressing, we try
to feature extra virgin olive oil if the flavor lends itself to it. And
in this particular case, we’re going to just pour a little bit of this
extra virgin olive oil into a bowl.
Nita: Now, is that about two tablespoons for one serving?
Jackie: More or less. It’s going to be a little less than that for one
serving, but I think for the volume we’re preparing today it’s about
right, which is going to be about two servings of this salad, depending
on whether you’re having it as a snack, which would work or an entree,
which would make life a lot easier.
Nita: Well I don’t like cooking so this is right up my alley.
Jackie: Well, watch how easy this is. A little bit of vinegar to
balance out the olive oil; now traditionally, and this is a fig-infused
vinegar, it’s just one of those kind of unique flavors that adds a
little bit of sweetness, naturally of course, no sugar. It’s a vinegar,
but it will balance out the olive oil and also a little bit of Dijon
mustard, which just adds a kick to the dressing. So, whisking all those
three things together very quickly…
Nita: I like a little kick in my meals.
Jackie: Yeah. Well, you’re Latin, right?
Nita: Yeah, so we like it spicy.
Jackie: You like it spicy.
Nita: I like my food like I like my men.
Jackie: Okay, well this is going to work in your world, then. And then
some of our salt and sugar free seasoning, this is our lemon garden
blend, which we think goes really nicely with this dish as well. So,
once you have your dressing done, and that’s all it is, just those four
ingredients; seasoning, oil, vinegar and mustard, we’re going to make
the salad. And basically these are cooked brown lentils. They’re the
easiest ones to cook. Twenty minutes and they’re done.
Nita: Yeah, but it literally takes like 30 seconds to prepare. You stick it
in a pan and you put the water and it’s easy. And speaking of the
spice, is that the NutriFit brand?
Jackie: It is. It is.
Nita: Okay. Because your spices, I’m telling you, I’ve been ordering a lot
of them off the site. They’re so good.
Jackie: Oh. Well, thank you. I’m glad you enjoyed them. I think they’re
great too, but you know I would because I thought of them. Some carrots
and we know carrots are very high in vitamin C. You talked about
vitamin C, how important it is for anti-aging.
Nita: Yes, it is.
Jackie: And muscle repair too, right?
Nita: Yes.
Jackie: That’s really important. Some celery for crunch and also to add
volume and fiber to the recipe; we like to put in just vegetables that
have good texture and good color. So we have some brown, some orange,
some green and some purple onions.
Nita: And the other thing with celery is that it’s actually a natural
diuretic; so when we’re having that time, women, when there’s a little
extra water the celery is good.
Jackie: It is, it is. It’s good. It helps squeeze a little moisture out
and then with those onions I always like to make sure there’s plenty of
parsley because that helps to clean the breath, it helps to digest, and
of course parsley is very high in vitamin C, right?
Nita: Yes.
Jackie: So some people think it’s just for decoration but you and I
know it’s good.
Nita: It’s good stuff.
Jackie: It’s good stuff. So, once you have your salad ingredients you
just pour the dressing over it and then we can toss it together. And
the other thing I like about this salad is that you can make it ahead
of time. And I know you have three kids, right?
Nita: Yes.
Jackie: That must put a tremendous…
Nita: We have to prepare food.
Jackie: Pressure on your time, right?
Nita: Yes.
Jackie: Now do they, are they lunchbox age? Do they take school
lunches? What do you do with that?
Nita: We have always done lunches ironically because my son had his
pancreas removed at birth. He is diabetic.
Jackie: Oh my goodness.
Nita: And so our meals are really scaled to fit lower carbohydrates, lower
glycemic carbs, higher fiber, higher protein and also he’s lactose
intolerant and so is my middle daughter. And so we stay away from very
much dairy. If we do any dairy it’s generally goat’s milk or goat’s
cheese and then we just do as much vegetables as possible. And my son
loves vegetables and he loves lentils
Jackie: This is right down your alley.
Nita: Yes, it is. It is.
Jackie: Well, I don’t know if you’ve ever seen these before, but I
found these amazing leaves. These are actually Brussels sprouts leaves.
Nita: What?
Jackie: Yeah. I know. Isn’t that outrageous? They’re just gorgeous and
they’re actually a new vegetable product that my guy found for me.
Nita: For NutriFit. That’s great.
Jackie: And they’re called Brussels sprouts leaves and I just think
they’re gorgeous and make such a pretty thing. And you know the other
thing I discovered about them is that they’re sweet as opposed to the
Brussels sprout which is kind of an astringent taste. It’s not for
everybody. Some people are very, it can be pretty polarizing. But these
are more in the cabbage family-well Brussels sprouts are in the cabbage
family, but these are milder, sweeter and I just love the awesome
color.
Nita: It kind of like is with the bell peppers. The green ones have a
little kick but the red, yellow and orange are really sweet so this
would be along the same line.
Jackie: I think so. I think so, but there you go. It’s just that simple
and…
Nita: That’s easy.
Jackie: of course that’s a large single portion or maybe enough for two
small lunches. And, you want to give it a quick taste?
Nita: Yeah. I was wondering if I was going to get to do that. I want to
chew on camera. I don’t want to make anybody have camera envy here.
Jackie: What do you think?
Nita: Hmm. I can’t talk. I want to go eat.
Jackie: Great. Well thank you so much for joining me and for sharing
the recipe. You know, I know that my audience would love to know how to
find out more about you, how to stay current with what’s new in Nita’s
world. Tell us how to find you.
Nita: Well, speaking of Nita’s world, that’s my website. It’s
www.nitasworld.com minus the parsley that’s in my mouth. That’s my
website. You can find out more about nutrition and my recommendations
regarding that on my blog. I do actually endorse Nitrify. I love their
products, I love their foods; the spices, if you like really tasty
food, which I do, but you don’t like cooking, those spices will give
anything life and just a wonderfully savory flavor.
Jackie: Oh, thank you. And what’s next for you, Nita? What’s on the
horizon?
Nita: Well, I have a few things. I’m still at this point just waiting to
launch my next two books, which are catered to women specifically.
Jackie: That’s fabulous.
Nita: And one of them is for novice workout enthusiasts and maybe stay-at-
home moms or new moms and the second book is for intermediate fitness
enthusiasts who are really avid with the gym but maybe need some new
steps to really step it up.
Jackie: Fantastic.
Nita: So I’ve got that coming out soon and then on top of that I’m going to
be competing in fitness again this year after three years.
Jackie: Wow. That’s wonderful. What an inspiration.
Nita: Yeah, I haven’t done it in a while so I’m excited.
Jackie: Well, thank you so much for joining me. Good luck on
everything.
Nita: Thank you.
Jackie: We’ll stay connected and I appreciate your being here today.
Nita: Thank you. Thank you so much.
Jackie: Welcome to the last bite. This is the moment in the show when I
share with you a little helpful tip about how to make your life more
positive, happier and healthier. And today I’d like to share a little
tip with you about being mindful. And mindfulness is difficult in
today’s society. It really means being present in the moment, being
aware of your body, being aware of where you are emotionally, really
being in tune with yourself and living in the moment. So how do we do
that with all of the distractions that are out there, with all the
things that can sort of pull us in so many different directions and
send us so many different signals? We’re constantly bombarded by
stimulus. How do we just quiet the mind and bring it all to a sane
place? Well, there’s a simple system. It’s not mine originally. I’m not
sure who designed it, but I’ve customized the simple system that I like
to call HALTS. And it stands for H-A-L-T-S. H is for Hungry. Now
sometimes we don’t realize that we’re as hungry as we are and we
mistake other things for hunger or we mistake hunger for other things
so the first tip is to really sit with you and say “Am I really hungry?
Am I just eating out of anger; sometimes we’re frustrated, we’re angry,
we don’t realize it, but we reach for food. So it’s either hunger or
anger. The L, lonely; you know in today’s world we are again, a lot of
electronic communication, a lot of lack of human connectedness, L is
for lonely. Am I lonely? Is that what’s really going on here, and if
I’m lonely, what should I be doing? Should I really be eating? Should I
maybe reach out and call somebody, touch a friend, hug a dog, cuddle
with your kids, pick up the phone and call somebody that you haven’t
talked to in a long time. Sometimes it’s just that we’re lonely. And
other times it’s just that we’re T, which is tired. In the end it isn’t
that we’re hungry, it isn’t that we’re lonely, it’s that we’re just so
darn tired. So instead of reaching for food, instead of reaching for
wine, instead of reaching for coffee, maybe what we really need to do
is just allow our body to relax, take a quick nap. There’s a lot of
research that shows that power napping is really good for you. It
really energizes you. It helps you sharpen the saw just like exercise
does. It kind of cleans out the cobwebs and refreshes you. So if it is
that you are tired, that’s another thing to do instead of eating.
And finally, S for stress; you know, sometimes it’s nothing but the
over, kind of low level of anxiety that we feel that we recognize in
our body as stress and we are biologically designed to deal with our
stress by doing something physical, not by eating, not by sleeping, not
by hibernating but by getting out and being physical. Our physiology is
geared to it, so if it is Hunger, Anger, Loneliness, Fatigue or Stress,
being tired or being stressed, think about that HALTS system and the
next time you’re feeling really agitated, calm yourself down, take a
step back and ask yourself: what is going on with my body, and become
mindful. Be present in the moment. That’s a great way to increase your
happiness, to make your life a little smoother, a little healthier, a
little happier, and to help yourself look and feel as fabulous as you
are. That’s my tip for today. Thank you so much for joining me on Food
Exposed. Share this show with your friends, your family, your
associates, and don’t forget to tune in next week. For more Food
Exposed, check me out on EmpowerMe.TV and until next week remember,
make food your best friend and exercise your companion for life.
Jackie Keller: Welcome to Food Exposed where each week we look at the
story behind what’s on your plate. I’m your host, Jackie Keller, and
today we’re talking about sports. You know, over the past 26 years
heading Los Angeles leading healthy company NutriFit, I’ve had the
privilege of working with professional athletes, both men and women,
in all kinds of sports. Athletes like Ryan Miller, the ice hockey
player; Brian Goodell, the Olympic swimmer; horse racing jockey Aaron
Gryder; boxing heavyweight former champion Fernando Vargas; baseball
star Kevin Tolan; and Olympic speed skater Michael Hubbs. Each of
their needs has varied greatly as their sports do. It’s a complicated
situation, and everybody’s needs are slightly different. So, today I’d
like to talk about some of the leading tips that sports nutritionists
like Nancy Clark tell us that are really the key to how to train
effectively and fuel yourself for sports.
One of Nancy’s first tips is to make sure that you have a carbohydrate
rich breakfast, adequate protein, adequate carbohydrates, enough to
fuel your sport. She also suggests that you keep your pre- and post-
workout snacks wholesome and balanced. Athletes generally need
carbohydrates at each meal, but you also have to make sure you get
enough rest and enough sleep – which is oftentimes a problem. Spread
your calories throughout the day. Make sure that all food groups are
adequately represented in each of your meals. And, drink water
constantly. Hydration is a major issue with all of us but particularly
for professional athletes who lose so much water through evaporative
sweat. Following these guidelines will help you get the most out of
your workout and speed you towards your performance goals. My guest
today is Maggie Vessey. Maggie is a NCAA all time All American runner.
She’s competed twice in the world championships, winning the women’s
800 meter event in a time of under two minutes – 1 minute 57 seconds
for 800 meters. She is one of the fastest women in the world quite
literally and is sponsored by Team New Balance. She’s ranked among the
top 20 fastest women in the world and among the top 5 fastest United
States runners. Maggie, welcome to Food Exposed.
Maggie Vessey: Thank you so much for having me.
Jackie Keller: Well, thank you so much for joining me. I know everybody
is so curious about understanding basically what makes Maggie run.
Tell us about it.
Maggie Vessey: Well, I’ve always been very naturally athletic. It was
obvious from a very young age that that was one of the gifts that I
had been given. I tried many different sports. I tried Little League
and soccer. Just the underlying factor in all of those was that I was
a really fast runner. So, while I wasn’t necessarily like the best
with ball handling skills in soccer or the best at hitting a baseball
in baseball…
Jackie Keller: I’m sure you’re probably downplaying those skills, too.
Maggie Vessey: Well, I could get to the ball faster than anybody, or if I
got on base I could steal bases. But, you know, the key skills that
you need to have in those sports were not very… I wasn’t naturally
inclined to those. So, my mom had me go out for track and field. I
wasn’t really interested in it at first, which is kind of funny
because now I do it professionally. But, I just started winning races
and I really liked winning. So, I kept up with it.
Jackie Keller: Well, I guess… Now, how many years have you been running
professionally?
Maggie Vessey: I’ve been running professionally since about 2009.
Jackie Keller: Okay, okay. I’m curious, because I know there’s a lot of
myth about whether exercise makes you hungrier or less hungry. Are you
hungrier after you train?
Maggie Vessey: I would say definitely I do feel hunger pangs after
training. Some of the sessions are particularly grueling. I think one
of the most important things is to not let yourself get hungry,
though. I feel like anybody in my family or any of my peers would tell
you that if I get hungry it’s a little bit nasty. I think while I do
feel like I’m hungrier after training, one of the most important
things to do is to immediately start recovering all the things that
you’ve depleted during a session. That’s one of the things that I try
to focus on.
Jackie Keller: Do you find that Nancy Clark’s tips, the ones about pre-
and post-snacks and the ones about maintaining your calories
throughout the day, have helped you at all?
Maggie Vessey: Definitely. You know, before I work out… I would never
go into work out without putting something in my stomach first. I
always have a really hard time with the thought of your body eating
itself, that idea of, like, inner cannibalism. So, I always try to
have something with a little bit of carb, a little bit of protein, and
definitely I’m hydrating before I go into work out. There’s something
with athletes that’s important. It’s timing. I would never have
something like that and then wait, like, five minutes and then go out,
because it might end up on the track again in a different form. I just
try to give myself maybe 45 minutes before I start training.
Definitely afterwards you’ve depleted so much energy stored, depending
on the climate that you’re in… I did a lot of training in Texas, and
at that point we’d actually salt our water and things like that.
Jackie Keller: Wow.
Maggie Vessey: Because you sweat so much.
Jackie Keller: Wow.
Maggie Vessey: You do have to be really in tune with what you’re asking
your body to do and then replacing it with the necessary ingredients
afterwards.
Jackie Keller: Do you have to watch your weight?
Maggie Vessey: Unfortunately.
Jackie Keller: Do you have to be careful? Is it hard to maintain your
weight even with all that energy expenditure?
Maggie Vessey: I think one of the hardest things to face was it’s not
just all about exercising. I’m somebody that definitely would like to
have it just all be about exercising, then I can eat whatever I want.
But, I definitely came to the realization that you actually can
control your weight a lot more through diet than you can with
exercise…
Jackie Keller: Sure.
Maggie Vessey: If you had to choose…
Jackie Keller: That’s so very true.
Maggie Vessey: …between one you would probably… I mean you want your
body to be very balanced and harmonious, and you want to exercise and
be mindful of your diet. But, if it came down to it and you had to
make a choice in weight control I think it would be diet first.
Jackie Keller: Okay.
Maggie Vessey: So, yeah, I definitely have to worry about that.
Jackie Keller: But what about when you’re not training? What do you like
to eat when you’re not training? Do you just go out and splurge? Do
you have fun? Do you toss down a glass of wine or two?
Maggie Vessey: Right. I definitely will allow myself some of those no-no
foods that I think we’re all very familiar with. I am particularly
partial to pizza.
Jackie Keller: Oh my.
Maggie Vessey: But, I think one of the things that you start learning
about your body is that even eating those unhealthy foods, while they
might taste good, the way that you feel afterwards it’s not really
worth it. I might after a season allow myself some of those no-no
foods, but then it’s pretty apparent quite quickly that I just don’t
like the way that it makes me feel.
Jackie Keller: Okay. So, you end up sort of self-regulating as a result.
Maggie Vessey: Right. But I will, I mean I definitely am a girl that
likes a glass of red wine every now and again. It’s just with
anything, moderation.
Jackie Keller: Right.
Maggie Vessey: Keeping yourself in check.
Jackie Keller: Right, right. What tips do you have for people? You’re a
professional athlete. You’ve kind of won the battle essentially. I
mean you’re still out there winning every race. But, you’ve won the
battle of trying to find that balance for yourself and trying to find
harmony between exercise and eating. What tips do you have for people
like me who are trying to lean out, maintain their weight, but still
maintain muscle mass?
Maggie Vessey: Right. I think you kind of have to play a little part with
science and then a little part with just how you are in your life. I’m
somebody who… If you have this at your availability to be able to go
do some blood testing and just kind of see where your body is at, see
what’s going on in there, and see if any needs are addressed…
Because sometimes if you are having trouble fighting a little bit of a
weight issue it can be something that’s going on with your body that’s
not facilitating that. I think knowing what’s going on in your body
first is really important. Then, after that I just think striking a
balance is very important. You’re not going to do anything that you
don’t like doing. You’re not going to want it. For a while you might
be able to get away with eating things that you don’t like if you’re
seeing results in your body. But, if you’re not liking the way that
you’re feeling I think you’re probably going to stop doing that.
So, my advice would be just to listen to your body and definitely have
a very vegetable rich diet. That’s something that I’ve incorporated
into mine. You definitely see just your body taking on like a
healthier cycle in things. It definitely helps you lose weight as
well, just being in tune with yourself and allowing yourself to be
happy and healthy. I think that once you start seeing results and
feeling better you’re going to be naturally inclined…
Jackie Keller: Right.
Maggie Vessey: To keep up with it.
Jackie Keller: Yeah, success breeds success, right.
Maggie Vessey: Right.
Jackie Keller: Well, I know that post-recovery meals are extremely
important in an athlete’s diet, and making sure that you refuel
quickly after you’ve had a training session with the proper nutrition
so that, as you say, your body doesn’t eat itself, you’re not
cannibalizing all that lean muscle tissue that you’re building, is
extremely important. I thought today we might share one I know was one
of your favorite meals when you were with us as a client, the pasta
with turkey meatballs.
Maggie Vessey: I do love that one.
Jackie Keller: All right, let’s go make it.
Maggie Vessey: All right.
Jackie Keller: You know, today we’re making one of my favorite post-
recovery meals. It’s actually one of my favorite meals of all time.
Maggie Vessey: It’s a good one.
Jackie Keller: Who doesn’t love pasta, right?
Maggie Vessey: I couldn’t find anybody that didn’t like it.
Jackie Keller: There are so many varieties of pasta out there. For those
of you who are trying to follow a gluten free diet right now or
looking for alternatives to wheat, please know that this recipe is
quick. It’s easy. It can be made with virtually any type of pasta.
But, instead of going into the meat realm with respect to ground beef,
what we’re using today is ground turkey. Because it’s a leaner meat,
it has less cholesterol, less fat naturally – although you have to
watch the level of fat even in your ground turkey.
Maggie Vessey: Right.
Jackie Keller: Because there are fattier ones than others. What I really
like best about it is that it’s simple and quick. I know from our work
together…
Maggie Vessey: Right.
Jackie Keller: That getting food in quickly that is easy to digest, not
heavy, not hard on the stomach, not hard on the body, is really
important, right?
Maggie Vessey: Very important.
Jackie Keller: So, I thought we would show people sort of the key
ingredients of what’s in this pasta with turkey meatballs dish. First
of all, 100% whole wheat pasta; again, you could use rice pasta. You
could use something made from corn. It doesn’t have to be wheat. If
you’re looking for gluten free pasta there are shelves and shelves of
them now that you can find. But, today we’re doing a whole wheat
pasta. We’re using a homemade marinara sauce. You can buy marinara
sauces. There are dozens of them out on the market. But, make sure if
you’re buying something that you haven’t made yourself that it’s low
in sodium. Because although you mentioned sodium being an issue for
athletes because of your sweat loss…
Maggie Vessey: Right, depending on where you’re training.
Jackie Keller: Right. You still have to be mindful of not having too
much, I would guess.
Maggie Vessey: Right, right.
Jackie Keller: Yeah, because too much salt, you hold in your water.
Maggie Vessey: The water retention.
Jackie Keller: That must be hard on an athlete not to be able to sweat
and pour it off.
Maggie Vessey: Right. It’s all such a delicate balance.
Jackie Keller: It is. Well, I’ve made the meatballs ahead of time.
Maggie Vessey: Tasty.
Jackie Keller: You can make these ahead of time just like I did and
freeze them beautifully so that if, for example, you had a mind to
have barbecued meatballs instead of marinara meatballs you could do
that. Or, you could have meatballs with any kind of sauce that you had
a fancy for – sweet and sour, barbecue, there’s all kinds of ways you
can do that. Let’s heat up this pasta with turkey meatball dish. A
little bit of extra virgin olive oil into the skillet. Then, we’ll put
in our meatballs and let them get brown. Step back, because we don’t
want to… There we go. Again, the beauty of having pre-made the
meatballs is that if you get back from a run or a training session…
Maggie Vessey: Right.
Jackie Keller: And you really just want to get some protein and good
quality carbs into your system… And, I think the rule is within
about two hours…
Maggie Vessey: A half an hour I would say.
Jackie Keller: A half an hour.
Maggie Vessey: Right.
Jackie Keller: Yeah. So, you want to have the stuff ready to go.
Maggie Vessey: You really do.
Jackie Keller: Then, add some of your sauce. In this case we’re doing
this marinara which is just a lovely…
Maggie Vessey: Yum.
Jackie Keller: …low sodium marinara. And, I even pre-cooked my pasta. I
like to do this ahead of time, because when I get home I’m not
training like you.
Maggie Vessey: Right.
Jackie Keller: But, I don’t want to wait for the water to boil.
Maggie Vessey: Right.
Jackie Keller: I mean isn’t that the most frustrating thing?
Maggie Vessey: Right. Then, you find yourself eating between when you’re
going to eat just to stave off some hunger. That’s really smart.
Jackie Keller: So, if we pre-cook the pasta and then wash it really well
the starch on the outside of the pasta is washed off and the pasta can
sit in a food safe container in your refrigerator for a day or two.
Maggie Vessey: Right.
Jackie Keller: Do you ever snack on pasta at all?
Maggie Vessey: I don’t usually. I have tried to do vegetables and fruit.
Jackie Keller: Good girl.
Maggie Vessey: If it was around handy I probably would eat some of it
though.
Jackie Keller: Yeah. Then, we’re just going to heat this up. Literally,
that’s all it takes. I mean if you have some fresh basil to put in
there that would be great and add a little bit more flavor to it.
These meatballs were made with one of my salt- and sugar-free spices,
one of the blends that I’ve designed that help make food taste tasty
without adding salt, without adding sugar, without adding any fillers.
It does give a lot of flavor. Just like that. Now, obviously, what’s
missing here?
Maggie Vessey: Garlic?
Jackie Keller: The vegetable.
Maggie Vessey: Oh. I cook with so much garlic.
Jackie Keller: You know, garlic is great for you, too.
Maggie Vessey: It really is. I kind of overdo it, though. You can overdo
garlic.
Jackie Keller: And what happens when you overdo it?
Maggie Vessey: You get a little bit of a funky tummy…
Jackie Keller: Yeah, yeah.
Maggie Vessey: But I really like it.
Jackie Keller: You know what cures that funky tummy?
Maggie Vessey: What? Please tell me.
Jackie Keller: Something else that would make this dish green, which I
don’t have here today. But, I would add a lot of parsley to your…
Maggie Vessey: Oh, I have a lot of parsley.
Jackie Keller: …very garlicky things.
Maggie Vessey: Okay.
Jackie Keller: Because parsley is not only great for your breath, which
is a natural breath freshener…
Maggie Vessey: Oh, good, that’ll fight my garlic breath.
Jackie Keller: Which is always good to know. Yeah, it will. Really,
truly, I mean after a heavy garlic meal just eat a plate of parsley.
Maggie Vessey: Okay.
Jackie Keller: The other reason is that it is a good digestive aid.
Maggie Vessey: Oh, perfect.
Jackie Keller: You could easily kind of kill two birds with one stone –
take care of the garlic breath, take care of the funky tummy.
Maggie Vessey: Right.
Jackie Keller: And, still have your garlic and enjoy it, too. It is
that…
Maggie Vessey: But you are going to add a vegetable in there.
Jackie Keller: Yeah. You would want to add a vegetable in here. You’d
want to have some broccoli maybe. Or, what are some of your favorites,
Maggie?
Maggie Vessey: Some of my favorite vegetables… I always do bell
peppers, a ton of bell peppers. I really like asparagus. I really like
broccoli. Broccoli, I think, would probably go best with this, though.
Jackie Keller: Right, right.
Maggie Vessey: Yeah, definitely.
Jackie Keller: And the bell peppers, too.
Maggie Vessey: Right.
Jackie Keller: A lot of Italian dishes have bell peppers.
Maggie Vessey: I’d probably throw some cayenne flakes in there, too. I
like a little spicy.
Jackie Keller: Yeah, hot and spicy.
Maggie Vessey: I know.
Jackie Keller: She’s fast, hot, and spicy. Okay, guys, that’s it. All
right, are you ready to taste? Do you remember?
Maggie Vessey: Yes, I am so ready.
Jackie Keller: When was the last time you trained?
Maggie Vessey: I trained this morning.
Jackie Keller: This morning, all right. I knew that.
Maggie Vessey: This morning, right.
Jackie Keller: I knew that answer. And, you probably had already a little
post-recovery meal.
Maggie Vessey: Of course I did.
Jackie Keller: Good girl, good girl. Well, there you go, Maggie.
Maggie Vessey: Thank you so much. All right.
Jackie Keller: Right.
Maggie Vessey: Let’s get some meatball.
Jackie Keller: Just a little meatball and…
Maggie Vessey: A little bit of pasta.
Jackie Keller: A tiny bit of pasta. I know you’re careful.
Maggie Vessey: How hot is this going to be?
Jackie Keller: Good?
Maggie Vessey: It’s so good.
Jackie Keller: Oh, good, good.
Maggie Vessey: It’s so good. Thank you.
Jackie Keller: You’re welcome, and thank you so much for coming today.
Maggie Vessey: Thank you so much for having me.
Jackie Keller: You know, I know everybody wants to know when is your next
race.
Maggie Vessey: Okay.
Jackie Keller: And how can they find you.
Maggie Vessey: My next race is February 1 in North Carolina. And, I have
a website, maggievessey.com. I also can be found at newbalance.com.
And, of course, I am participating in all of the social media outlets.
You can follow me #maggievessey, maggievessey on Instagram, all that
good stuff.
Jackie Keller: Great. Well, thank you again for being with us. It’s been
a delight.
Maggie Vessey: Thank you.
Jackie Keller: Good luck at your next race.
Maggie Vessey: Thank you so much.
Jackie Keller: Again, February 1, right?
Maggie Vessey: February 1, coming up.
Jackie Keller: All right. We’ll be watching you run.
Maggie Vessey: Thank you.
Jackie Keller: And, I couldn’t be more delighted to have had you with me
today.
Maggie Vessey: I am really happy that I could be here. Thank you for
having me.
Jackie Keller: I have a little story to share with you here to conclude
our show today. It’s an old parable which I still find very relevant,
and I think you will, too. It goes something like this. One evening an
old Cherokee was speaking to his grandson about the battle that goes
on inside of people. He talked about an evil wolf and a good wolf.
They both live inside us. The evil wolf is filled with anger, filled
with envy, filled with jealousy, filled with sorrow, filled with
resentment, with lies, with false pride, with superiority and ego. The
other wolf, the good wolf, is filled with humility, with love, with
peace, with joy, with benevolence, with kindness, with truth,
compassion, and faith. As the grandfather was speaking to the grandson
the little boy sat back and he absorbed it. He said to his grandfather
well, grandfather, which wolf wins the battle. The old Cherokee looked
at his grandson, smiled, and said very simply the wolf that wins is
the wolf that you feed.
The moral of the story, of course, is to be sure to feed the
positivity in your life. By feeding the good rather than the evil, by
feeding the truth rather than the lies, by feeding the joy rather than
the sorrow, you unleash the possibilities for positivity in your life
and allow more of that to happen. If you don’t feed the evil, it
doesn’t flourish within you. Thanks for coming today. Thanks for
joining me on Food Exposed. I hope you’ll share this with your
friends, with your families, with your associates. And, I hope you’ll
follow me on jackiekeller.com.Tune in next week to empowerme.tv and
join me for Food Exposed. For more Food Exposed, check me out on
empowerme.tv. Until next week, remember, make food your best friend
and exercise your companion for life.
Jackie Keller: Welcome to Food Exposed. I’m your host, Jackie Keller, and
I’m here today to share some exciting information with you about super
foods. But before we get to that topic, let’s spread some news.
There’s a lot of great stories out there. The first one I want to
share with you is from JAMA. It’s a study that was published in the
Journal of the American Medical Association, and it has to do with
pregnant moms and peanuts. Turns out that there’s no reason to fear
having peanuts while you’re pregnant. So if you’ve been avoiding those
peanuts which you know you love and you know are great for you because
you were concerned that you would pass an allergy onto your child,
research has now shown that by eating peanuts while you’re pregnant,
you actually help to insulate your baby against a peanut allergy. So
have that. Enjoy. They’re great for you, a super snack and good for
your baby as well.
Another good for you story coming out of Massachusetts. This one is
based on a study that was done at the Massachusetts General Hospital.
They designed a diet called the Traffic Light Diet. And that’s
relatively simple and straightforward. We all know what a traffic
signal looks like. It’s red, yellow, green . . . you know, green is
go, red, stop, yellow, slow . . . Well, what they did was, they took
the foods in the cafeteria and they color-coded them with either a
red, a yellow or a green. And for two years, they studied the buying
and eating habits of the employees in the hospital. Turns out that we
are really geared to those colors, because after two years, people
made better choices, eating more of the green foods, which are the go
foods: the fruits, the vegetables, the healthiest choices, less
of the yellow foods, the slow foods, things that you should really
think twice about eating before you do, and even less of the red
“stop, don’t eat me” foods, the highly-processed sugary, fatty,
unhealthy foods.
So good news is, if you color-code your kitchen, you will make better
choices about the foods that you eat, great study and interesting,
simple approach. And speaking of simple, the 2014 list of super foods
is out, and guess what’s at the top? One of my favorites, kale, and I
know that it’s something that we’ve been hearing a lot about this
year, last year . . . Kale is not a new food. It’s a member of the
cruciferous family, it’s one of the healthiest vegetables we know, and
today, I am going to share for you a nourishing recipe from the
NutriFit kitchen that features that wonderful super food , kale.
Here’s your nourishing recipe from the NutriFit kitchen featuring our
super food today, kale. And as we know, kale is just one of many
vegetables that have some fabulous health properties. But this is a
real superstar. First of all, kale is easy to grow. And I’m for
everything that’s easy to grow, because even house plants are not easy
for me. But you can grow kale in a little earth friendly pot. You can
grow kale in the ground.
There’s lots of different varieties, but it just needs good sun, lots
of water, good soil and you can produce your own kale. But if you’re
going to buy it, this is what you’re looking for. These dark, curly
leaves . . . and kale comes in different colors. It comes in dark
green, it comes in red, it comes in red, there’s blue kale now, a
Tuscan blue kale . . . Basically, they all have these very curly
leaves, and yes, this is what they put on the hamburger plates
underneath the slice of tomato and onion. If it looks like a garnish,
it’s because it’s often used that way. But it is so edible and so good
for you, and the best thing about it? Inexpensive and easy to make. So
what do you look for when you’re buying kale in the market? First,
this good texture. The leaves should have a little crunch to them.
They shouldn’t be wilted. They shouldn’t be yellow. That’s not one of
the colors of kale that nature made. That’s an old bunch of kale. So
you’re going to look for kale that is crisp and brightly colored.
And be aware that as it is with all of the dark, leafy greens, when
you’re cooking with kale, it’s going to shrink quite a bit. So you’re
going to start with what you think is more than you need to end up
with just the right amount. You chop the kale pretty finely. Kale does
take a little while to cook, so the smaller you make the leaves, the
faster it’s going to cook. And wash it really, really, really well,
because there is soil that gets in those little crinkly parts of the
leaves and you want to make sure you get everything out that doesn’t
look like kale, because trust me, if it looks like dirt, it is dirt.
So wash it, rinse it, and when you’re ready to go, you’re going to
heat a pan over medium to high heat. When the pan is hot and you can
feel the heat coming off of it, you’re going to add in a little bit of
extra virgin olive oil. Now it doesn’t matter whose brand of extra
virgin olive oil you use. We know that as long as it’s called “extra
virgin”, it’s going to be superior quality because the Italian
classification system for olive oil was based on “extras” and
“virgins”.
Who knew that the Italians would put more “extras” and “virgins” in
the title to indicate a purer product? Makes sense? Yes. So extra is
more pure that just regular olive oil, and virgin is better than light
olive oil. And by the way, speaking of light olive oil, it’s not light
in fat. It’s not light in calories, it’s not light in flavor, and it’s
certainly not light in price. So if you’re going to invest in an olive
oil, invest in one that says “extra virgin.” Put a drop of it in your
pan. You don’t need much. And then immediately, your washed kale,
right into that pot pan. Wow. That is great. Give it a quick saute.
You may want to add a little bit of water to it. You don’t want to
have to use too much oil. And now it’s time for the seasoning. We’re
going to add into our kale, turmeric. This salt-and-sugar-free spice
blend, which is one of NutriFit’s signature blends, one that I
designed myself, has some of the best, healthiest seasonings in the
world, in the bottle, all mixed up for you, ready to go. It’s called
Rockin’ Moroccan.
It’s got cinnamon, which we know lowers blood pressure, it’s got
turmeric, which is an anti-septic, anti-bacterial powerhouse spice,
and about tell other herbs and spices, no salt, no sugar, lots and
lots of flavor and it’s based on the North African part of the world,
so it has a little clove, a little cumin, some of that going on in
there . . . So we put the seasoning in, and then it’s just a matter of
letting that kale cook until it is as wilted as you like it. Now, I
like my kale pretty tough. I mean, I like to get my teeth into it, you
know? I’m not looking for soft, wilted vegetable. If you like better
cooked, you just leave it in a little bit longer. You might even add a
little more water to it. That way, the pan doesn’t burn. But you let
that kale cook, season it, and when it’s ready to go . . . Here’s
another thing you want to remember about kale. That is that kale is
high in iron, as are many dark, leafy greens. Now, how do you deal
with the body not loving the iron that comes from plant foods? Because
we know the body loves meat iron, heme iron, and the iron that’s found
in kale is plant iron, so non-heme iron.
Well, we’re going to trick the body into absorbing all the iron in
that kale by adding in one food that is very high in vitamin C. And
there’s nothing that makes me happier than adding tomatoes into
anything, because I love tomatoes. So add in some tomatoes, and what
happens? Magic. The vitamin C in the tomatoes unlocks the iron in the
plant food and allows the body to take up three times more of the iron
than it would otherwise absorb, just by adding in that high-vitamin-C
ingredient. Now, if you’re one of those people for whom tomatoes are
like, ew, no thank you, she was until she went to the tomatoes, then
she kind of lost me, you can add strawberries, you can put a lot of
lemon juice in, you can add in oranges . . . There’s a lot of ways to
get vitamin C into this dish. Red bell peppers would be another good
choice, maybe some carrots . . . But you want to unlock the iron in
that plant food by adding in that high-vitamin-C ingredient. And it’s
a good tip to remember for all of your high-iron foods.
So that’s it for our kale. It’s a super-great ingredient, it’s part of
a whole family of dark, leafy greens that have wonderful fiber, that
have good vitamin A, vitamin C, good isoflavonoids and other
phytochemicals that help protect our bodies against certain of cancer,
it’s very helpful for heart disease . . . Truly, having a high-fiber
diet helps to regulate blood sugar, so it’s good for diabetes
management as well. You just can’t go wrong with kale. If you enjoy
that, just wait, because my next guest, Patricia Greenberg, is going
to be here with a whole tableful of super foods.
To help us really understand how super foods impact our health and can
be incorporated into our diets, I’ve brought a friend to help us out
today, Patricia Greenburg, the fitness gourmet. Patricia is the author
of two books; one, the whole soy cookbooks, and soy desserts. But she
has a breadth of experience in all aspects of food and health, she’s a
certified culinarian, she is a chef, a nutritionist and an avid
marathon runner, my friend, Patricia Greenburg. Welcome, Patricia.
Patricia Greenburg: Thank you, Jackie. Great to be here.
Jackie Keller: So glad you could join us. So tell me about these
wonderful super foods. I see we’ve got a whole tableful of health.
Patricia Greenburg: Super foods are the new catch-all term for foods
that are good for you, and essentially what is means is, foods that
are whole. It gets back to eating foods in nature, foods that are
healthy for you, without being tampered with. So we usually group them
more by categories. We say foods that do certain functions rather than
the food itself. But I narrowed it down to a handful that are really
fantastic, really easy to get.
Jackie Keller: So there really isn’t such a thing as a “super food “?
There’s a food that has super properties?
Patricia Greenburg: That’s exactly right. It’s the nutrients and the
chemicals that work together in foods. It’s not so much that just
eating walnuts is going to make you healthy.
Jackie Keller: Oh, darn. Because I know so many people who are looking
for that . . . “Okay, if it’s walnuts, and I don’t want the calories
from walnuts, I can just take a pill that’s a walnut pill, and I’m
going to get it. But that’s not what we’re talking about.
Patricia Greenburg: So what we’re trying to do here now is to group them
by the properties that have. So we look at certain fruits and
vegetables, say blueberries, for example. This is my best guideline.
Anything that’s purple or red is good for you in nature’s kingdom.
Jackie Keller: My favorite colors.
Patricia Greenburg: Mine too. So blueberries, black beans, even beets,
those that have that rich dark purple and red color, have compound
that, we’re finding now, reduce the risk of heart disease, certain
types of cancer, and one of the big things we’re looking at now is the
inflammatory response. Inflammatory response is often in response to
eating processed foods: foods that have a lot of artificial
ingredients and a lot of refined sugars and carbohydrates. So again,
getting back to those items that are in nature, starting with what I
call the purple category, the blueberries, anything that has that rich
color, is considered one of the best super foods right now.
Jackie Keller: Now, let me ask, what about something like eggplant?
Eggplant has a purple skin, but you don’t always eat the skin.
Patricia Greenburg: That’s my favorite vegetable. I can do anything with
an eggplant. I love the skin. Leave the skin on, bake it, saute it,
throw it in soup, it is fantastic. Remember when we were little,
people would say, “Take the skin off. It has no nutritional value”?
Now we know differently.
Jackie Keller: And that must be the same thing with those apples and the
other red things.
Patricia Greenburg: Exactly. The second category now, really big, is the
omega-3 fatty acids. We find that in fatty fish. People hear the term
“fatty fish” and they don’t want to eat it, but salmon, mackerel,
herring these are really good for you. Also, whole eggs. We’re back to
square one with the eggs. We want to have eggs that include the yolk.
It doesn’t seem to be too difficult in managing your cholesterol if
you eggs, because there’s other dietary and exercise techniques we can
do to keep the cholesterol down.
Jackie Keller: So all those fattier things that we though we shouldn’t
have, they’re all good for you.
Patricia Greenburg: They’re good fats. Again, it gets down to the
fattier fishes, and the wild-caught is preferable to farm-raised.
Jackie Keller: Now what about for salmon and mackerel and sardines, do
they have to be fresh, or is a can okay?
Patricia Greenburg: I will have canned sardines and herring in the house
because you get the whole fish. So you’re getting the benefit of the
entire fish. And salmon, I buy cured salmon. Low sodium, no nitrates
added to it and freshly prepared, caught in the while, and of course,
any which way you want to cook it, it’s fantastic. The other thing I’m
finding to be prevalent in the news now . . . And I find it confusing
for the consumer and that’s what I want to clarify, is again this idea
of one nutrient. So I like to take the super foods, which are fruit
and nuts and even some chocolate after dinner. Chocolate is very high
in antioxidants.
Jackie Keller: Yum. I love chocolate. It’s my favorite food.
Patricia Greenburg: For most people, it is.
Jackie Keller: I was so happy to know that it’s good for you.
Patricia Greenburg: Squash, pumpkins . . . I picked items today that are
easy to get. You can go to the supermarket and get them.
Jackie Keller: That’s very important. They need to be available anywhere.
Patricia Greenburg: Exactly. Mixed bag with certain foods: yogurt and
cheese are high in calcium, calcium has been shown to help reduce the
risk of certain cancers and heart disease, but too much can cause an
accumulation, so moderation on these . . .
Jackie Keller: And what about the fat in the yogurt and the cheese? I
thought that was really bad for you.
Patricia Greenburg: There’s a tendency towards lower fat. You don’t have
to get non-fat, you don’t have to get full-fat, I’m a mid-ranger when
it comes to that. This, I was so thrilled to find. It’s called a bag
of super food.
Jackie Keller: Oh. Well that takes all the mystery out of it. I don’t
have to think about what’s in it.
Patricia Greenburg: This is what I want to say for the consumer. It is
so easy to get these super foods. Cabbage, red cabbage, green cabbage,
cruciferous vegetable, broccoli, cauliflower, all mixed up, throw it
in a salad, throw it in your soup saute it with chicken, you’re all
set to go, really easy.
Jackie Keller: That’s great. So it’s got kale . . .
Patricia Greenburg: It’s got kale, cabbage . . .
Jackie Keller: Kale, cabbage . . .
Patricia Greenburg: Shredded Brussels sprouts . . .
Jackie Keller: Some radicchio . . . That’s that purple stuff, right?
Patricia Greenburg: And last, but not least, is the tea. Now, green tea
seems to have the highest level of cancer-fighting compounds. Nobody
really knows why, we just know that it does. How is this? The American
Heart Association, the American Cancer Society and all these
institutes of health have done studies on all these populations that
live the longest and seem to be the healthiest. And these foods all
fall in the categories of what they eat.
Jackie Keller: Well, I know the Chinese have great longevity and they
have very low incidence of heart disease and cancer, and they drink a
lot of green tea.
Patricia Greenburg: They drink a lot of tea.
Jackie Keller: Does it matter where it’s from?
Patricia Greenburg: Again, in the interest of our bodies and paying
attention, organic is always the best way to go, and if you can’t find
it then just stick with the pure single item and you should be OK.
Jackie Keller: OK. Now, how often do I have to have to have these foods?
Do I have to digest, have super foods or can I have, you know..?
Patricia Greenburg: I’m on the super foods bandwagon, I think we should
just eat super foods. There’s a few things floating out there that are
controversial, as you know, soy products have a mixed blessing.
They’re very, very good for you, they reduce the risk of heart
disease; the problem is if you have some problems with your estrogen
levels you know, you ‘re not supposed to eat too much of them. My
recommendation is a constant rotation.
Jackie Keller: OK.
Patricia Greenburg: Salad, green, leafy, every single day.
Jackie Keller: Got it.
Patricia Greenburg: Fatty fish, three times a week.
Jackie Keller: Got it.
Patricia Greenburg: Tea every day. Fruits and vegetables…
Jackie Keller: Every day.
Patricia Greenburg: Every day. Any kind of fresh fruit, grab an apple,
grab an orange, oranges are loaded with vitamin C. The fiber alone is
so beneficial for your digestive tract.
Jackie Keller: True, that’s very true. Well, thank you so much for
joining me.
Patricia Greenburg: You’re welcome.
Jackie Keller: And bringing all these wonderful foods, I can’t wait to go
home and look and see if I really have them in my pantry like I think
I do. And I know that our guests want to find you and ask more
questions. How can they do that?
Patricia Greenburg: They can get me at www.thefitnessgourmet.com.
Jackie Keller: OK, great. Well, thank you Patricia for being here.
Patricia Greenburg: Thank you Jackie.
Jackie Keller: I can’t wait to share some of these ideas with our
viewers..
Patricia Greenburg: Yes.
Jackie Keller: And I thank you so much.
Patricia Greenburg: Thank you, thank you.
Jackie Keller: And now it’s time for the last bite. I want to share with
you some insights from the coaching world, and todays coaching moment
is about curiosity. I know it sounds strange because in today’s world
we think about happiness, happiness, happiness, happiness; but really,
one of the key components of happiness that we have discovered; and
this is based on the book by Todd Kashdan called “Curious”; is that
curiosity is what really moves us, as opposed to just the endless
pursuit of happiness. So, what does it mean by being curious? Well,
think of it as being a curious explorer in life and some of the key
elements, some of the key characteristics of being a curious explorer
mean having a deep interest in others around you.
And not just other people, but other things; really become immersed in
the process, get into the flow of it so that you actually forget
yourself and you’re so engrossed in what you’re curious about. It
feeds itself, that’s one of the key elements of being a curious
explorer in life. The object is to relish the unknown, don’t fear it;
race toward it, not from it, to deepen your experience by immersing
yourself in the moment, and by reaching out for things that excite and
challenge you. The risk is worth the reward, enjoy yourself. Go out
there, experience the world, find something that you’re curious about
and don’t forget, join me next week for another episode of Food
Exposed. For more Food Exposed check me out on empowerme.tv, and until
next week remember; make food your best friend and exercise your
companion for life.
Jackie Keller: Hi welcome to Food Exposed on empowerme.tv. My name is
Jackie Keller, and my company is called NutriFit. I’ve been running
this company for 26 years, we’re Los Angeles leading healthy food
company, and in the course of that time we’ve helped thousands of
people live longer, healthier lives through better nutrition. Thanks
for joining us, let’s get started. So what’s in the news? Well U.S.
news and World Report has given us a summary of the 2013’s best and
worst diets, and I love this, because I’m always curious about whether
or not what the nutrition and health experts say about what’s good for
you and what isn’t. Surprisingly enough at the bottom of the list of
healthy diets was Google’s most frequently searched diet term the
Paleo Diet. Yep, down at the bottom tied for last place with the Dukan
Diet, and we’ll talk more about that in another episode, but what’s at
the top of the list? The Dash Diet, Dash Diet very simple diet plan
designed by the FDA to help us lower our blood pressure, and improve
our heart health. It’s a very general diet, fruits and vegetables,
lots of lean meats, lots of grains, whole grains, not very processed,
and most importantly minimizing the amount of salt we put in our
foods.
So the Dash Diet at the top, the Paleo Diet at the bottom, and
speaking about things that are at the bottom let’s talk about the
bottom of the ocean for just a minute. Fukushima, radiation waters are
spreading, and unfortunately their coming closer, and closer to the
coast of the United States. So what do we need to know about how to
protect ourselves from the effects of radiation potentially
contaminating our waters? Well there’s some diet tips for you. One,
eat greens, chlorophyll apparently has very protective benefits, so do
organic apples, so you want to eat the skin with those apples, and
with chlorophyll foods you want to make sure you emphasize alfalfa
sprouts, water crests, and parsley. And finally, let’s talk a little
bit about the cold weather. You know we’ve been suffering with the
Polar Vortex, and what brings that polar air, it brings skin problems,
dry, chapped, irritated skin. That’s skin that you need to nourish,
because it’s your largest organ, it covers your entire body, so our
next segment is going to teach you some wonderful nourishment from the
inside out. Stay tuned for nourishing recipes from NutriFit.
Welcome to our nourishing NutriFit Recipe Segment, and I’m so excited,
because this pairs two of my most favorite, favorite, favorite foods,
chocolate-avocado, chocolate-avocado. How could it be bad? It’s not,
and not only does it taste great, but it’s really good for you. The
recipe is a simple mousse or pudding, and it features fresh avocados
which are really high in healthy fats. We know that avocado helps,
it’s about 83% of the calories in avocado come from fat, but it’s the
kind of fat that we need in our bodies. Not only from the standpoint
of you know, helping our biological processes absorbing fat soluble
vitamins, and minerals, but also avocados have wonderful anti-aging
properties. So you’ll want to have these wonderful jewels, and it
doesn’t matter what kind of avocado it is, this is a Hass avocado, it
can be a Fuerte avocado, there’s a lot of different varieties, but
avocado key to this ingredient, this recipe.
Another key ingredient coconut milk; now, we hear a lot today about
coconut milk. Coconut milk comes in a lot of different varieties; this
is coconut milk, not coconut water. There is a difference between the
two. This is light coconut milk, so there’s a little less fat than its
traditional full fat counterpart, but even the light coconut milk has
great antioxidant capabilities, it’s also an antibacterial, and it
helps to provide more skin elasticity. And you know as we get older
our skin becomes less elastic. And finally, I told you chocolate is my
favorite, unsweetened cocoa. Now we know that unsweetened dark
chocolate is the best chocolate for us, and this cocoa in this recipe
not only creates a luscious texture, and a yummy taste, but chocolate
has polyphenols, and flavanols that help protect our skin against
radiation damage. They also help to repair our skin, so you’ll want to
have chocolate on hand for this recipe. And it’s so simple, all we do
is we cut open an avocado, and then we’re going to take the meat from
the avocado and put it in a food processor. And so real simple, just
scoop out the flesh and into the food processor it goes. And if you
get in a little bit of the skin, make sure you get it back out again.
And then with the avocado you’re going to add in the coconut milk, and
your unsweetened cocoa.
Now, the next ingredient is really a question of taste. I’m all for
avoiding processed sugars, and we know that processed food is not good
for our skin at all, but this recipe uses Agave which is a plant
sweetener, it’s all natural, and it doesn’t raise our insulin level
like regular sugar does. So you’re going to put in some Agave to
taste, and I’m using about two tablespoons here for this quantity, but
we’ll taste it, and see what we think, and finally to balance it out
just a pinch of all natural sea salt. Sea salt is a little less
processed then our normal table salt, and once you have all of those
ingredients in there, the recipe is quite simple, just want to put it
in your food processor, and let it do the work. This is my kind of
recipe, one bowl, one spatula, one spoon, one measuring cup. And when
the pudding is done, or the mousse is done as it is right now, we’ll
just go another quick minute, because you do want to get it completely
smooth.
This recipe despite the fact that it has avocado in it will
refrigerate very well for several days. Now I know usually when things
have avocado we worry that it’s going to turn brown, but guess what?
This is already brown, so we don’t have to worry about that, isn’t
that great? And here we go, we have a bowl here, we can dish up our
avocado mousse, looks wonderful doesn’t it? It’s so good, and so good
for you. This simple recipe makes three servings of avocado mousse,
you won’t want much more than that, because it’s kind of rich, and if
you don’t love the taste, well let me tell you something all of these
ingredients are good for you to put on the outside of your skin too.
It would be a terrible waste, but you could use it as an avocado mask,
because a lot of cosmetics now actually have chocolate in them, so
there you go. Choco-Avo Mousse, a nourishing recipe from NutriFit.
Stayed tuned while we talk next with a leading skincare expert who’s
going to tell us how to make our skin beautiful on the outside while
we’re eating foods that make our skin beautiful on the inside? I’m
happy to introduce my guest today Sara Turbeville. Sara is the founder
of SKIN Santa Monica; she is one of Los Angeles leading skin care
specialist, so without further ado welcome Sara to Food Exposed.
Sara Turbeville: Thank you Jackie, I appreciate you having me on.
Jackie Keller: Well thank you for coming to share with us. You know, I
know a lot of people have resolutions that they have made about their
skin care, kind of goes hand in hand with your healthcare, and I’ve
heard you say many times that your skin is your largest organ, so you
do have to take care of it like the rest of your body.
Sara Turbeville: Absolutely you do, and I’ve thought of five resolutions
that you can make for your skin to look its best in 2014.
Jackie Keller: Oh I need to know what I’m supposed to do.
Sara Turbeville: Yes, I will share my secrets with you.
Jackie Keller: Great.
Sara Turbeville: Are you ready?
Jackie Keller: I am.
Sara Turbeville: Okay, the number one is so simple, but it’s wash your face
twice a day. It seems so simple, but a beautiful complexion begins
with a clean canvas.
Jackie Keller: Well what do we wash with?
Sara Turbeville: We wash with a gentle liquid cleanser. You don’t want a
bar soap as the waxes that hold in a compressed form don’t allow it to
really rinse off of your skin, and so dirt…
Jackie Keller: That’s interesting.
Sara Turbeville: And oil and makeup kind of get trapped underneath there.
Jackie Keller: I didn’t realize that, I thought those little beauty bars
were the right thing to do.
Sara Turbeville: No not necessarily, there are some exceptions, but
generally you want to look for a lotion based, or a liquid cleanser
that rinses completely clean off of your skin.
Jackie Keller: Okay, so I’m going to wash my skin twice a day?
Sara Turbeville: Yes.
Jackie Keller: Do I dry it with a towel?
Sara Turbeville: You can pat dry, just don’t rub it, and if you come in
late at night and you just tend to not wash your face, because you’re
tired, wash it as soon as you get home from work, even if it’s 5:00 or
6:00.
Jackie Keller: Are you in my place? You know I do that?
Sara Turbeville: Oh yes, I do, I do. Those makeup wipes come in handy too.
Jackie Keller: Okay.
Sara Turbeville: But you know, you can wash it at 5:00 or 6:00, you’re done
for the day, get the face cleansing done.
Jackie Keller: Okay, so what’s number two?
Sara Turbeville: Easy number two. Number two is use one product everyday
that’s specifically chosen just for your skin. There are so many skin
care products out there, it’s so confusing, even to me it’s
overwhelming. But if you can get a skin care professional to recommend
one product for you, and just use it as close to everyday as you can,
you’ll see a substantial difference in your skin throughout the year.
Jackie Keller: All right so, my problem is that I’m getting older, and…
Sara Turbeville: Aren’t we all?
Jackie Keller: So I need a skin care product that’s good for you know
mature skin.
Sara Turbeville: Yes, ladies of a certain something.
Jackie Keller: A fine wine skin.
Sara Turbeville: Yes, I understand, I’m of that age myself, so kind of one
size fits all product is Retinol which is topical Vitamin A, and it
works for both zits, and for wrinkles, and both, so it’s kind of
great. And you can get a prescription Retin-A from a physician. It’s a
little stronger, and sometimes it can lead to irritated skin, so a
Retinol is just an over the counter strength of Vitamin A.
Jackie Keller: Okay.
Sara Turbeville: And using that is kind of a great one size fits all
product.
Jackie Keller: All right, and what’s the third thing?
Sara Turbeville: This is something else that you’ve heard before a lot, use
a sunscreen every single day of your life. It’s the best anti-aging
product ever, and although we do need some natural sun exposure for
Vitamin D.
Jackie Keller: Right.
Sara Turbeville: 20 minutes, generally speaking, of unprotected sun
exposure, but most of us get that without even really trying,
especially in California.
Jackie Keller: Absolutely.
Sara Turbeville: But the best anti-aging product. 80% get this, of visible
aging on your skin is due to incidental sun exposure, 80%. So you can
easily combat that just by daily sunscreen.
Jackie Keller: I know you’ve said this to me before, but it doesn’t
matter what age you are, you still need sunscreen, even if you’re like
young, and 20, and you like to live on the beach?
Sara Turbeville: Heck yes, that’s the most important time, because so much
of your sun damage accrues before the time you’re 18 or 20 years old.
Jackie Keller: Oh my goodness.
Sara Turbeville: And what’s really interesting to me is that sun damage,
your body stores like a clock. It’s not when you go to the Bahamas’s
and you lay out every day for a week that you get most of your sun
damage. Most of it is 20 minutes walking the dog one day, driving to
work the next day, your body literally adds up all those minutes, and
then eventually it just shows on your face.
Jackie Keller: How cruel is that?
Sara Turbeville: It’s cruel.
Jackie Keller: That doesn’t seem right.
Sara Turbeville: I know, it’s a cruel world.
Jackie Keller: Oh well, there you go. At least there’s something that you
can do, you put sunscreen on, it helps to protect your skin. And what
else do we need to do?
Sara Turbeville: The fourth tip that I got for you is wash those makeup
brushes. I know it’s a boring task to do, but put on some good tunes,
maybe have a glass of wine, and just wash those things.
Jackie Keller: What do you wash them with?
Sara Turbeville: A liquid cleanser, even maybe some dish soap, liquid dish
soap. But those germs just accrue, and then you’re putting those germs
back on your face, and then they sit until the next day, and the germs
just keep growing. And what gets me especially grossed out is, if you
use like a compact makeup and those sponges, and you reapply that
makeup on with the sponge, and then putting it back, and then back on,
and the germs just keep breeding. So, a quick and easy way, I mean
once a week is ideal to wash those brushes.
Jackie Keller: Okay.
Sara Turbeville: But if that’s just too much for you, take a paper towel,
sprinkle a little rubbing alcohol on it, and then take the brushes,
and just swoosh the bristles over the rubbing alcohol.
Jackie Keller: Okay.
Sara Turbeville: And that’s a quick and easy way to do it between actual
washings.
Jackie Keller: And is that all of our brushes? I mean our blush brush,
our eye brush, you know all of those things?
Sara Turbeville: Yes, yes it is absolutely all. You cannot skip.
Jackie Keller: Once a week, twice month?
Sara Turbeville: Ideally, but, you know, at the very least once a month.
Jackie Keller: Okay, all right.
Sara Turbeville: But just do what you can.
Jackie Keller: I’ll do my, I’ll try.
Sara Turbeville: Please, I’m going to check in with you on that.
Jackie Keller: Okay. And what’s the last thing?
Sara Turbeville: Okay, the last one is, I want you to wash those pillow
cases at least once a week, especially if you are prone to breakouts.
All that bacteria once again, just kind of breeds and then gets
transferred onto your face. And another tip is try to avoid using
dryer sheets and fabric softeners in towels that touch your skin, and
pillow cases.
Jackie Keller: Okay.
Sara Turbeville: Because those are full of chemicals, and artificial
fragrance that just gets pressed next to your skin. It can cause
dermatitis, irritation.
Jackie Keller: You never think about those things.
Sara Turbeville: No, I know.
Jackie Keller: You think, oh make sure..
Sara Turbeville: It smells so good.
Jackie Keller: It smells so good, but it’s bad for your skin.
Sara Turbeville: It’s the chemicals. What’s not good are the chemicals in
it, and then you’re just pressing it next to your skin.
Jackie Keller: Okay, so wash with hypoallergenic detergent?
Sara Turbeville: Yeah, fragrance free.
Jackie Keller: They have those fragrance free; they’re not that much more
expensive than the regular stuff.
Sara Turbeville: Exactly.
Jackie Keller: Okay.
Sara Turbeville: And then just skip all that artificial dryer sheet stuff.
And then..
Jackie Keller: Those are great tips.
Sara Turbeville: Thank you.
Jackie Keller: And they’re so easy.
Sara Turbeville: I think so, they’re doable, they’re manageable.
Jackie Keller: Yeah, and on that same note.
Sara Turbeville: Yes.
Jackie Keller: There are things that you can do from the inside out that
are also are good for your skin. So, I want to share with you my top
five favorite foods for skin care, and let me run this by you Sara,
and see what you think.
Sara Turbeville: Okay.
Jackie Keller: I think that some of the healthiest foods for your skin
include avocado, almonds, and other nuts, almonds and walnuts for
their Omega three fatty acids.
Sara Turbeville: Yes.
Jackie Keller: They’re really good for the skin, right?
Sara Turbeville: Yes, those are awesome. They hydrate the skin from the
inside out, and they help you retain some of the water that you’re
drinking hopefully every day.
Jackie Keller: Yeah.
Sara Turbeville: So essential fatty acids, bingo, very important.
Jackie Keller: And along with that there’s that new darling food that
everybody’s putting you know, on muffins and on cereals, and in
smoothies, the Chia seeds for Omega three fatty acids.
Sara Turbeville: Yes.
Jackie Keller: I think they go along with the Flax seeds, they sort of
the new food when it comes to Omega threes.
Sara Turbeville: That and hemp seeds right?
Jackie Keller: Yeah.
Sara Turbeville: I’ve heard that those are cool too.
Jackie Keller: I’m not that familiar with hemp.
Sara Turbeville: Okay.
Jackie Keller: But it could be, you know, there’s, every year there’s a
new seed.
Sara Turbeville: Right, the new cool, the new cool seed.
Jackie Keller: Right, and then dark chocolate. Isn’t that surprising?
Sara Turbeville: Yay, I’m so happy.
Jackie Keller: Good news for chocolate lovers.
Sara Turbeville: I know.
Jackie Keller: And those flavonols are protective for the skin. And
finally green tea for it’s wonderful antioxidant properties.
Sara Turbeville: Yes. It is a wonderful; green tea is awesome, white tea.
Jackie Keller: So but we do your five tips, and we eat my five foods.
Sara Turbeville: Gorgeous.
Jackie Keller: We’ll be gorgeous.
Sara Turbeville: Gorgeous, it’s settled.
Jackie Keller: I love it, I love it. Well thank you Sara so much for
joining me.
Sara Turbeville: My pleasure.
Jackie Keller: I know our viewers will want to found you, so where do
they go?
Sara Turbeville: I will tell you. You can go to www skin Santa Monica dot
com, and you will find all the information about how to get a hold of
me. You can email me, or call me, and I’ll be happy to answer your
questions, or give you a great skin care treatment.
Jackie Keller: Thank you so much for being here.
Sara Turbeville: You’re welcome.
Jackie Keller: It was great.
Sara Turbeville: Thank you for having me.
Jackie Keller: I can’t wait to see how good my skin can look. It’s time
for the last bite. It’s at this moment in the show that I share with
you one of my cooking tips, something to help you understand, and
absorb the information that we’ve presented here today. So I’d like to
talk a little bit about goals, because this is the time of year when
we not only make resolutions, but we set goals for ourselves, and we
have some specific things that we look for when we’re setting those
goals.
So how do you know if your goal is a good one? Here’s five ways to
structure your goal to make it smart, S-M-A-R-T, that’s an acronym. So
the S stands for specific, you want your goal to be really; really
specific to what it is that you’re going to do. So for example if my
goal was to add more avocados in my diet, a specific example of that
would be I’m going to have third of an avocado which by the way is a
full serving of avocado, a third, I’m going to have a third of an
avocado twice a week beginning next Monday. That’s an example of a
specific goal. M stands for measurable. Make your goal something you
can measure, not just I’m going to have more avocado, but I’m going to
have a third of an avocado. That is very specific, very measurable.
That’s S-M, A, action oriented. I’m going to eat a third of an avocado
twice a week starting next Monday. I’ve committed to an action that I
can measure myself against, so specific, measurable, action oriented.
The R in smart stands for realistic. So let’s face it, if I were to
say I’m going to have a whole avocado every day for the rest of my
life, not going to happen. Instead make the goal something realistic,
why? Because if it’s realistic you can achieve it, and if you can
achieve it, you can celebrate, and if you can celebrate you feel
successful, and if you feel successful you’re going to keep making
more goals. So specific, measurable, action oriented, realistic, and
the fifth element of a good goal is that it’s timed, commit.
Set a time and a day, a place, whatever it is, make it something
timed, so that you can really hold yourself accountable. So again
remember goals are good, they give us something to achieve, something
to strive for, something to aim for. Give yourself some rewards every
time you achieve one of your goals, and if you break those goals down
into little baby steps that are smart, specific, measurable, action
oriented, realistic and timed you will be successful. And thank you so
much for joining me, my name is Jackie Keller. I hope to see you next
week on Food Exposed. For more Food Exposed check me out on
empowerme.tv, and until next week remember make food your best friend,
and exercise your companion for life.
Welcome to Food Exposed on empowerme.tv. My name is Jackie Keller, and for
the last 26 years, I’ve spent my time dedicated to helping people live
longer, healthier lives through better nutrition, and healthy cooking.
Speaking of healthy cooking, today, we’re making deliciously healthy white
and dark chocolate delights. They’re easy, quick and they make a great gift
from the heart; let’s get cooking. There are three key ingredients that
make this recipe very special. First, chocolate and who doesn’t love
chocolate. You know, chocolate is one of those universally favorite foods.
It is good for the heart, it’s good for the soul, makes you happy and it
comes in lots of different flavors.
This one is a mint and chocolate blend. You can also use white chocolate
for these. In fact, we call them white and dark chocolate delights. White
chocolate has some of the same flavonols and heart healthy benefits as dark
chocolate but it comes only in this white color. So make sure, when you
pick your brand, you pick a brand that you know will melt. The other key
ingredient that makes this recipe special, is cereal nuggets. Now these are
high fiber, crunchy little bites of cereal. You can find them in every
grocery store, on every grocery store aisle. They’re high in fiber, they’re
low in sodium and fat and they provide so much nutritional benefit. You
want to make sure you have these on hand.
And finally, speaking of nutritional benefits, here’s our powerhouse
ingredient, chopped almonds. Almonds, as you know, are very high in omega
three fatty acids. They’re really healthful, they protect your heart, they
are good for your skin, for your eyes, for your hair, for your whole body
and of course, they taste wonderful and they’re available all year round.
Now that we know what ingredients you’ll need on hand and that is the
entire set of ingredients for this simple recipe, let me show you how easy
it is to make. All you need to do is set up a little double boiler system
in your own kitchen. Now, that can be done without any fancy equipment, a
stainless steel pot, a non-reactive bowl, preferably glass that will
withstand the heat, and also allow you to set it inside of your pot; over
simmering water, not rapidly boiling. So the water should be sufficient to
come to a boil and stay at a simmer while the chocolate is melting.
I’ve set this one up so the chocolate is nearly melted. It just takes a few
minutes; and once it’s melted, you’re going to stir it, so that your
chocolate is ready to accept the other key ingredients. Watch your hands,
the bowl can get hot. Into your chocolate goes some of your nutty cereal.
Your cereal, you need about for one 12 ounce package of chocolate, you’re
going to need about a cup of cereal. The exact recipe can be found on
empowerme.tv. And, you stir it in, and then, add in your almonds. And
again, stirring, just to get the ingredients melted it helps to have a pan
that has a cool handle.
Once you have everything mixed together, you’re ready to scoop it out. And
what you’ll need to that, is a simple cookie scoop. You can find them in
all different kinds of sizes at your favorite food store. This one came
from, I don’t even know. It’s just a little cookie scoop. And that’s all
you need to form your balls of nutty delights. Once you have them formed,
they’re going to go onto a plate, where you’re going to want to refrigerate
them until they are hard; now that can take a few minutes, depending on
your refrigerator, or an hour or so. So all you do is set up your balls,
set up all your mixture. And if you’re making one recipe of this, it’s
going to produce about 22 balls. They’re about a half an ounce each. And
once you’re done with that, into the refrigerator to cool down. If you want
you can use your fingers to make them form into nice perfect little balls.
And the recipe is ready now to package. It’s that easy. You have your
choice of how you package these things as gifts.
I like coffee, so I take a coffee mug and a food bag and I fill my bag with
our nuggets. Both colors, I think, make it look really festive and nice.
Fill them up. And then, go ahead and splurge on a colorful twisty tie;
little gold one, just to make the packaging pretty. And you’re going to
insert that right into your coffee cup, so that you have a nice gift that’s
ready to go. If you don’t like the top showing, no problem, turn it upside
down and you have a beautiful gift, just like that. Or, you might want to
think about buying one of these little decorative heart baskets or
different shapes. They come in all kinds of shapes. And arrange your
nuggets or your delights, if you will, into the basket, mounded as high as
you like, because everyone’s going to enjoy them and they’re not going to
last for long. Even though, you should know, that these nuggets do not
require refrigeration once they’re made, so they make the ideal gift to
ship anywhere in the country, if they last that long. Or you could take a
decorative jar, fill them with your nuggets and put it out on the corner of
your desk for your friends and your family to enjoy.
Packaging is one of those things that is a very individual choice. I like
the natural bows but they’re not as colorful as say, you know the frilly,
pretty Christmas-y things that you can find. So it’s up to you what you put
on it. But quite simply, everything comes back to how it tastes once you
enjoy these little pieces of paradise. So, simply assemble your gift. And
thanks for joining us. For this recipe and more like it, visit us at
empowerme.tv and don’t forget to tune in, in January for more Food Exposed.
Have a healthy and happy holiday season.
Researchers examined diet and mortality among some 125,000 male and female health professionals who were free of cardiovascular disease, cancer, and diabetes at baseline. During roughly 30 years’ follow-up, over 33,000 participants died. High intake of saturated fat — when replacing carbohydrates — was associated with an 8% increase in total mortality. Similarly, high trans fat intake conferred a 13% mortality increase. In contrast, high intakes of polyunsaturated fatty acids and monounsaturated fatty acids were associated with 19% and 11% reductions in mortality, respectively. In addition, replacing 5% of calories from saturated fat with calories from polyunsaturated fatty acids and monounsaturated fatty acids was associated with mortality reductions of 27% and 13%, respectively. The authors conclude: “Replacement of saturated fats with unsaturated fats … should continue to be a key message in dietary recommendations. These findings also support the elimination of partially hydrogenated vegetable oils, the primary source of trans-fatty acids.” At NutriFit, we minimize saturated fats because we care about your health. Science proves it, and we believe it.
The Aztecs and Mayans were the first to recognize the potency of chocolate – they’d celebrate the harvest of the cacao bean with festivals of wild orgies. Montezuma believed that drinking 50 cups of chocolate each day enabled him to better serve his harem of 600 women. For my NutriFit meal delivery service clients, I believe that it puts us in “the zone”. The zone of health, that is!
Science gives us another reason to enjoy this heady delight. Dark chocolate contains naturally occurring plant compounds called Flavonoids. These natural powerhouses are part of the polyhenol group.
Some of the key heart health benefits of chocolate include:
Decreases LDL oxidation (Low-density lipoproteins, which are the unhealthy kind).
Reduces stickiness of platelets in the blood, which reduces risk of blood clots
May lower blood pressure
Increases blood flow in the arteries- (Increased blood flow can lead to brain health benefits, including boosting memory, attention span, reaction time and problem solving skills).
Some psychological benefits of chocolate include improved mood and pleasure, by boosting serotonin and endorphin levels in the brain.
Finally, flavonoids absorb UV light, and so have a beauty benefit of keeping women’s skin more moist, smoother and less scaly. After all, better blood flow in general also means increased blood flow to the skin!
For all these reasons, and because I love chocolate, I’ve designed hundreds of delivered, healthy diets that include daily doses of the best quality, most delicious, guiltless decadent desserts.
edible flowers, lettuce, purple and fingerling potatoes, bok choi…
PLUS MORE
Awesome Country Berry Tart featuring our own Mesa grown organic blackberries (handpicked yesterday by yours truly), strawberries blueberries and raspberries !!!
This coffee health news is from the Tufts Health and Nutrition Update this morning:
In a recent report of the 2015 Dietary Guidelines Committee for the first time addressed safety concerns about coffee, concluding that drinking three to five cups a day (up to about 400 milligrams of caffeine) was associated with minimal health risks. The experts also noted observational studies indicating that the benefits of coffee consumption
also include a lower risk of type 2 diabetes and cardiovascular disease.
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Take The Stress Out Of Getting Healthy
With our Fit in Five package, all the hard work is gone from your diet. We custom-build a 5-week “Get Fit” diet plan based on your goals, then ship it straight to your door for every week. We don’t draw on some template that was designed for someone else – every meal is carefully thought out and put together with your needs, goals, and tastes in mind.
All-in, including delivery anywhere in the continental U.S, it’s only $399* per week for five weeks. That’s less than $5 per meal. Try getting dinner that’s tailored to your fitness goals anywhere for $5.
More scientific evidence affirming health values associated with drinking coffee: “A large new Korean study reports that people drinking three to five cups of coffee daily were 41% less likely to show signs of coronary artery calcium than non-coffee drinkers. This calcification is an early indicator of the artery-clogging plaques (atherosclerosis) that cause coronary artery disease, which afflicts nearly 16 million Americans.The findings should in any case perk up coffee drinkers, many of whom grew up hearing that their favorite beverage was bad for you. The recent report of the 2015 Dietary Guidelines Committee for the first time addressed safety concerns about coffee, concluding that drinking three to five cups a day (up to about 400 milligrams of caffeine) was associated with minimal health risks. The experts also noted observational studies indicating that coffee intake is associated with lower risk of type 2 diabetes and cardiovascular disease.”
Planning on super sizing your Super Bowl Sunday snacks? Whoa – slow down – you may be surprised at some of the calories you can consume in one (long) sitting.
Here are 5 nutritious Super Bowl snack ideas and healthy tips for making it through the game without eating yourself silly:
Have a substantial, balanced breakfast on Sunday morning (seriously)– I’m thinking whole grain hot cereal with berries, maybe a poached egg or two, half a grapefruit or orange and even a piece of whole grain toast. Wash it down with a good cup of coffee or green tea, and at least 1 (8 oz) glass of water. That ought to hold you for awhile.
Go for a FAST walkfor an hour, about an hour after you eat.
Make a platter full of raw vegetables and fresh fruit – and put it front and center on the table in front of the TV
Put all the rest of the goodies on a table far away from the TV
Lose the full fat cheese, full fat dairy dips (think low fat only), full fat chips, cookies or crackers- Try white meat chicken skewers, shrimp cocktail, vegetable kabobs, and air-popped popcorn for starters.
Need more ideas? Leave me a comment. If you’re a “Monday morning quarterback” and need some remedial coaching, I’ll be here….
www.nutrifitonline.com
Herbs and spices are an important part of the human diet. Not only do they enhance the taste and flavor of foods, they also increase their shelf life by being both antimicrobial and anti-oxidant. The health benefits of herbs and spices also include a wide range of physiological and pharmacological properties.
Dietary factors play an important role in human health and in the development of certain diseases, especially cancer. In particular, many Phenolic compounds are attracting the attention of food and medicinal scientists because of their anti-oxidative, anti-inflammatory, anti-mutagenic and anti-carcinogenic properties and their capacity to modulate some key cellular enzyme functions.
Several commonly used herbs have been identified by the US National Cancer Institute as possessing cancer-preventive properties. These cancer-preventing herbs include members of the Allium sp. (e.g. garlic); members of the Labiatae family (e.g. oregano, rosemary, and thyme); members of the Zingiberaceae family (e.g. turmeric and ginger); and members of the Umbelliferae family (e.g. cumin)
The health benefits of herbs and spices, such as cumin, garlic, oregano, rosemary, thyme, and turmeric, include having remarkably effective anti-oxidant activities. These anti-cancer foods and herbs are among the safest natural antioxidants available. It is expected that natural antioxidants will lead to chemo-prevention of inflammation, cancer and aging. (Source: http://www.gaiaresearch.co.za/nutrispice.html)
Garlic & Onion – Many of us know about garlic and onions, each of which contains allyl sulfides, powerful and helpful antioxidants, and substances shown to lower cholesterol and thin the blood. The same group of compounds has anticancer properties.
Garlic is a natural antibiotic and immune system enhancer, a free radical attacker, and it increases the enzymes that break down carcinogens in the body. Ample research has shown garlic to be one of the best cancer preventative foods, linking its consumption with slowing or stopping the growth of tumors in prostate, bladder, and stomach tissue, and preventing cancers of the skin and lung. The evidence is particularly compelling for garlic as a cancer preventative food to help against prostate and stomach cancers. The Iowa Women’s Health Study found that women who regularly ate garlic had a lower risk for colon cancer. Eat as much of this mighty food as you can stand!
* NutriFit Spice Blend: Mediterranean Spice Blend, Lemon Garden Spice Blend, Calypso Spice BlendThyme – Thyme contains an essential oil that is rich in thymol, a powerful antiseptic, antibacterial, and a strong antioxidant. The oil of thyme is used in mouthwashes to treat inflammations of the mouth, and throat infections. It is a common component of cough drops.
Because of its essential oil, thyme possesses expectorant and bronchial antispasmodic properties, making it useful in the treatment of acute and chronic bronchitis, whooping cough, and inflammation of the upper respiratory tract. Thyme enhances the action of the cilia in the bronchi and directly acts on the bronchial mucosa. The terpenoids are responsible for the expectorant activity of thyme while a variety of flavonoids are responsible for the spasmolytic effect of thyme on the bronchioles.
All the members of the mint family, including thyme, possess terpenoids, which are recognized as cancer preventive foods. Rosmarinic and ursolic acids are major terpenoids in thyme that possess anti-cancer properties.
* NutriFit Spice Blend: Mediterranean Spice BlendGinger – Ginger works wonders in the treatment of everything from cancer to migraines. Ginger is a rhizome that is related to turmeric. Gingerol, the main component of ginger and responsible for its distinctive taste. Have anti-bacterial, anti-inflammatory, and anti-tumor powers.
In some studies, gingerol inhibited tumor angiogenesis (formation of blood vessels leading to the tumor), and seemed to reduce metastasis of cancer cells. Gingerol also acts as an antioxidant, scavenging free radicals that might otherwise cause cell damage.
* NutriFit Spice Blend: Certainly Cinnamon Spice Blend
Turmeric – The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer’s disease.
Turmeric is the spice most often used in curry powder. It has an active ingredient called curcumin that may prevent metastases from occurring in many different forms of cancer.
* NutriFit Spice Blend: Rockin’ Moroccan Spice BlendCumin, Dill, Fennel, Parsley – The parsley family (parsley family of herbs and spices, the same family that contains anise, caraway, coriander, dill, fennel, and parsley) contains some unique phytochemicals, such as phthalides and polyacetylenes which show cancer-protective activity and anti-inflammatory properties.
Cumin has been seen to effectively decrease the incidence of chemically-induced tumors of the stomach, colon, and cervix. Its cancer-preventive activity can be explained by its significant antioxidant activity and the ability of cumin to modulate the metabolism of carcinogens. Cumin seeds are known to induce the activity of glutathione-S-transferase, a protective enzyme that helps eliminate cancer causing substances.
Cumin has a significant level of caffeic, chlorogenic, ferulic and other phenolics acids that have anti-inflammatory activity, as well as the phytoestrogen, genistein.
The activation of nuclear transcription factor kappa B has now been linked with a variety of inflammatory diseases, including cancer, atherosclerosis, diabetes, allergies, asthma, arthritis, and psoriasis. The pathway that activates this transcription factor can be interrupted by phytochemicals derived from spices such as cumin, turmeric, and garlic.
*NutriFit Spice Blend: Mediterranean Spice Blend, Lemon Garden Spice Blend, Calypso Spice Blend, Rockin’ Moroccan Spice Blend, & French Riviera Spice Blend
Basil- One of the several herbs known to have anti-carcinogenic effects has been shown in studies to help in prevention of early stages of cancer development.
*NutriFit Spice Blend: Mediterranean Spice Blend, Lemon Garden Spice Blend, & French Riviera Spice BlendCayenne pepper – Capsaicin is the main ingredient of cayenne pepper and is used topically to treat everything from osteoarthritis to cancer. Capsaicin promotes the natural cycle of programmed cell death, called apoptosis. Cancerous cells attempt to resist apoptosis and, if successful, eventually overtake the body with cancer. When cancer cells were treated with capsaicin, the chili pepper compound attacked the tumor cells’ mitochondria — which generate ATP, the chemical that creates energy within the body. Capsaicin also bound to certain proteins within the cancer cells and triggered apoptosis — natural cell death.
*NutriFit Spice Blend: Rockin’ Moroccan Spice Blend*NutriFit Spice Blends available at www.nutrifitonline.com or by calling (800) 341- 4190
Planning to watch the Super Bowl on Sunday? Just in time, here are some simple, healthy Super Bowl snack recipes that you’ll surely enjoy!
Avocado-Corn Salsa
Servings: 6
Serving Size: ¼ cup
Ingredients:
2 ea. avocado, seeded, peeled & diced
2 cups frozen corn kernels, thawed
3 ea. tomatoes, peeled, seeded & diced
3 tbsp. lime juice
1 tbsp. cilantro, finely chopped
½ tsp. green chile pepper, seeded & diced
½ tsp. sea salt
½ tsp. NutriFit Calypso Salt Free Spice Blend
Directions:
1. In a medium bowl, gently combine avocado, corn kernels, tomatoes, lime juice, cilantro, chile peppers, Calyspo blend and salt.
2. Refrigerate until ready to be served.
Nutrient information:
Calories: 182; Protein: 3.73g; Carbohydrates: 22.99g; Fat: 10.56g; Fiber: 6.68g
Gluten Free Vegetable Samosas
Servings: 4
Serving Size: 3 each
Ingredients:
1 ½ cups zucchini, coarsely shredded
1 medium russet potato
½ medium onion, finely chopped
1 cup spinach leaves, thinly sliced
6 tbsp. rice flour
¼ cup peas, fresh or frozen
¼ cup Italian parsley, finely chopped
1 tbsp. safflower oil
1 ea. egg, beaten well
1 tbsp. NutriFit Lemon Garden Salt Free Spice Blend
Directions:
1. Grate the potato into a bowl of cold water. Prepare all of the other vegetables. Squeeze the water out of the potato and mix them all together in a large bowl. Season with Lemon Garden blend. Stir in egg.
2. Form 3 tbsp. of mixture into 4″ diameter patty. Place on large baking sheet. Repeat with remaining mixture. Refrigerate until firm, about 1 hour.
3. Heat nonstick skillet over medium heat. Add grapeseed oil and cook vegetable patties in batches until golden, about 4 minutes per side.
Nutrient information:
Calories: 171; Protein: 5.38g; Carbohydrates: 26.18g; Fat: 5.36g; Fiber: 2.88g
Lavosh with Peanut Butter & Dried Fruit Snack
Servings: 12
Serving Size: 3″ piece
Ingredients:
12 oz. extra firm lite tofu
2 pieces lavosh
1 1/8 cups reduced fat peanut butter
2 oz. dried cranberries & raisins
1 oz. dates, chopped
Directions:
1. Combine the tofu and peanut butter in the carafe of a food processor and mix well.
2. Spread each piece of lavosh lightly with peanut butter mixture.
3. Arrange the mixed fruit evenly over the top.
4. Roll and cut each lavosh roll into 6 even pieces.
5. Serve immediately or wrap in plastic wrap, and refrigerate until ready to eat.
Nutrient information:
Calories: 205; Protein: 9.32g; Carbohydrates: 22.04g; Fat: 9.81g; Fiber: 2.45g
Chocolate Chip Fondue
Servings: 12
Serving Size: 3 tbsp.
Ingredients
1 cup chocolate chips (you may used reduced-fat variety)
¾ cup fat-free evaporated milk
1 (2.5-oz) jar baby food prunes
Fresh fruit for dipping
Directions
1. In a heavy saucepan, combine chocolate chips and milk over low heat. Stir until smooth, making certain mixture does not burn.
2. Add prunes slowly, stirring constantly. If using as a fondue, keep warm in fondue pot.
3. Fondue is great with all fruits, especially bananas, oranges, and pineapple, and is also good with small pieces of cake or graham crackers.
Nutrient information:
Calories: 125; Protein: 2.3g; Carbohydrates: 23.4g; Fat: 4.9g; Fiber: 1.6g
Fruit, Nut & Raisin Spread
Servings: 12
Serving Size: 2 oz.
Ingredients:
2 oz. reduced fat cream cheese
4 oz. fat free cottage cheese
1 tbsp. pecans, finely chopped and toasted
3 tbsp. golden raisins
2 tbsp. each dried figs & pitted prunes
Directions:
1. Process the cottage cheese in the food processor until smooth.
2. Add the cream cheese and continue to process to form a smooth base.
3. Coarsely chop the figs or raisins (you may use either – remove the stems), and blend into the creamy base with the raisins and pecans.
4. Chill until ready to serve.
Nutrient information:
Calories: 108; Protein: 1.6g; Carbohydrates: 25.11g; Fat: 0.4g; Fiber: 2.3g
Power Snack Mix
Servings: 8
Serving Size: ½ cup
Ingredients:
1 cup small pretzels
1 cup shredded wheat cereal
¾ cup roasted soy nuts
1 cup raisins
1 cup chex mix
Directions:
1.Combine all ingredients together and serve
Nutrient information:
Calories: 171; Protein: 7.051g; Carbohydrates: 29.68g; Fat: 3.523g; Fiber: 2.714g
Looking for specific healthy recipe? Leave me a comment and let me know. Or check out the recipe section for more deliciously healthy NutriFit recipes!
www.nutrifitonline.com
February is heart health month, and it is the perfect time to get to know the most important muscle in your body, and improve your relationship with it. Your heart is a powerful machine, pumping oxygen rich blood to your brain and other organs and transporting waste and carbon dioxide out. Taking care of your heart is one of the most important things you can do, and one of the most beneficial to your overall health and happiness.
More than 1 million Americans suffer from heart attacks each year, approximately half of them dying. Increased risk of heart failure and heart disease are influenced by a number of factors, not all of which we can control, such as age and race. However you can lower your risk through healthy eating and exercise habits. When plaque, a build up of cholesterol and other material, grows in your arteries, it can lead to blockages in blood flow and a loss of flexibility in the heart muscles, which can be potentially fatal. To manage this, try a few heart-healthy diet tips, including limiting your intake of saturated fat, trans fat, and cholesterol by choosing lean meats, such as poultry and fish. Fish are also high in omega-3 fatty acids, which can help lower your risk as well. Whole-grain and high-fiber foods can also help lower your blood cholesterol levels. Maintaining a balanced heart-healthy diet that is high in fruits and vegetables is essential to all aspects of health, supplying your body with the vitamins, minerals, and fiber it needs without the calories it doesn’t. Regular exercise is also extremely important for maintaining cardio-vascular health, and the American Heart Association recommends at least 30 minutes of moderate-intensity aerobic physical activity five days a week. This includes running, biking, swimming and any other physical activity that gets you out of the chair and your blood pumping. The heart is a muscle after all, and you can make it stronger through exercise. Women have just as much if not more risk of heart disease, despite common belief, with 1 in 3 U.S. women living with heart disease today. Removing habits such as smoking and binge drinking from your life, as well as maintaining a healthy weight are incredibly important for a fit and healthy heart. But what about a happy heart?
We often look at the heart and the mind as two opposing components of our body, two equal but opposite forces that combine to give us life and conscience. But in reality they are two sides of the same coin, and in fact are more inter-connected than we may know. A study published in the Journal of the American College of Cardiology found that clinically depressed women had more than twice the risk of other women to suffer sudden cardiac death. Another study found that men who were aggressive and angry in their day-to-day lives (as opposed to professionally aggressive) had a 19% greater risk of coronary heart disease than those with a lighter demeanor. The idea of the connection between stress and heart health is certainly not new, but the clear associations between chronic stress and strain on the heart is becoming to clear, and potentially life-threatening to ignore. A 2007 article in the Journal of the American Medical Association found that patients who had a heart attack and then returned to a stressful job were twice as likely to have a second attack than those who viewed their jobs as more stress-free. And while you may not be able to quit your job, you may be able to change how you cope with it. Deep breathing exercises, meditation, and taking short walks outside when you are in stressful situations are important to building the awareness you need to realize when you are stressed, and taking the first steps to removing the stress from your life. Regular exercise will also reduce your stress, and help reduce your risk of cardiac diseases as discussed earlier. Getting enough sleep is also extremely important for not just regulating stress, but avoiding heart risk in general, especially for women. A 2008 study from Duke University showed a consistent correlation between poor sleeping habits and higher levels of risk factors for heart disease and diabetes in women.
While we all have stress, how we manage it defines our ability to stay fit and productive in our daily lives. That’s why this month you should examine your choices carefully, and choose ones that will build upon and reinforce a healthy and active lifestyle. Take the time out of your day to exercise, sleep, and eat right. Those choices will directly affect your capacity to have a strong and healthy heart, and therefore will lead to a longer and happier life.
Use that leftover Thanksgiving turkey with this easy Homemade Harvest Turkey Wrap recipe!
Leftover Thanksgiving Harvest Turkey Wrap Recipe
Servings – 5
Serving Size – one 3″ piece
Ingredients
1 lb turkey breast
1/4 cup celery
1/2 cup dried cranberries
1 tsp extra virgin olive oil
1/2 lb lavosh
1 tsp NutriFit Lemon Garden Salt & Sugar Free Spice Blend
1/2 cup reduced fat blue cheese, crumbled
2 tbsp walnuts, chopped and pan toasted until golden
1 cup watercress sprigs
Directions
1. Heat a nonstick skillet over medium heat. Add olive oil, turkey breast and seasoning and cook, stirring, until browned (no longer pink) and cooked through. Set aside. 2. In a bowl, mix together blue cheese, turkey, dried cranberries and celery. Moisten with a little fat free blue cheese salad dressing, if available. 3. Just before serving, mix in the walnuts. Spread the mixture over the lavosh in a thin layer, sprinkle with watercress sprigs and roll up, leaving the ends open. Cut into serving lengths. 4. If using as a lunch, roll as a burrito or wrap.
Announcing the launch of the NutriFit signature Mighty Liquid Blends, a juice and smoothie meal plan based on the NutriFit philosophy of wholesome and balanced eating, combined with the rejuvenating effects of a short-term, healthy liquid diet meal plan.
Unlike others, the Mighty Liquid Blends line is designed to allow for optimal macronutrient consumption while remaining a low calorie, liquid plan. With six offerings of distinctly unique taste profiles, nutrient content and texture, you’ll feel satisfied and invigorated at the end of the day, instead of hungry and tired.
The Mighty Liquids Blends healthy liquid diet meals use specific combinations of extensively researched, low calorie, high nutrient, predominantly organic foods to offer a balanced, deliciously healthy approach to liquid nutrition. I am excited to offer this new product line, and encourage you to give it a taste.
Call (310) 473-1989 to order! Nationwide shipping available.
We are often inspired by wonders of nature – and in your meals today you might find the source of the newest, most amazing addition to our cornucopia! The magnificent Romanesco Broccoli/Cauliflower or BroccoFlower has arrived in our kitchen. This natural fractal (a shape or object that exhibits some level of structural self-similarity at all scales), is a broccoli cauliflower hybrid. We hope you enjoy it as much as we do – we’re starting to grow it on our own farm at the Mesa!
Eating more fruits and vegetables adds nutrients to diets, reduces the risk for heart disease, stroke, and some cancers, and helps manage body weight when consumed instead of more energy-dense foods. Are you eating the right amount?
Adults who engage in <30 minutes of moderate physical activity daily should consume 1.5–2.0 cup equivalents of fruit and 2–3 cups of vegetables daily. However, during 2007–2010, half of the total U.S. population consumed <1 cup of fruit and <1.5 cups of vegetables daily; 76% did not meet fruit intake recommendations, and 87% did not meet vegetable intake recommendations.
This delicious Meatless Monday recipe is vegan, high in protein, low in calories and an excellent meal for lunch or dinner!
Tofu Stir Fry with Hoisin Sauce, Vegetables and Walnuts
4 Servings
Serving Size – 1 cup
Ingredients:
broccoli florets 3 cups
canola oil 1 tsp.
extra firm lite tofu 1 (12.3 oz.) pkg.
garlic, minced 6 cloves
hoisin sauce 1/3 cup
red bell pepper, cut into strips 2 medium
red pepper flakes (optional) 1/8 tsp.
reduced sodium tamari 1 tbsp.
sake 2 tbsp.
sesame oil 1 tsp.
walnuts, chopped 4 tbsp.
water 1/3 cup
Directions:
1. Cut the tofu into 1″ cubes. Season with 1/2 tsp. Sesame oil and 1 tbsp tamari. Combine the hoisin sauce, sake, remaining sesame oil and tamari and set aside.
2. Heat the oil in a wok or large skillet over high heat until hot, but not smoking. Make sure the tofu is patted very dry to prevent sticking. Add the tofu to the wok and stir-fry until lightly golden. Transfer the tofu to a platter and reduce the heat to medium-high.
3. Saute the garlic and crushed red pepper flakes (optional) and cook for 1 minute. Stir in the red bell pepper, broccoli and walnuts and toss to coat with the garlic. Pour in the water, toss the vegetables, then cover the pan. Cook for 5 minutes or until vegetables are tender but crunchy.
4. Stir in the tofu, then pour in the sauce mixture. Stir-fry for 1 minute or until the sauce coats everything and is thickened. May be served with steamed brown rice.
Filet of Sole with Homemade Meyer Lemondaise (Lemon Mayonnaise) RecipeServings:3Serving Size:5 oz.Ingredients
1 lb. fillet of sole, rinsed
¾ cup white wine
2 tbsp. unbleached all purpose flour
1 tsp. NutriFit Lemon Garden Salt Free Spice Blend
2 tbsp. shallots, minced
½ tsp. cornstarch dissolved in 3 tbsp. water
½ tsp. sea salt
5 tbsp. fresh lemon juice
1 tbsp. Zest of 1 lemon, grated
1/3 cup extra virgin olive oil
¼ tsp. turmeric
1 cup fat free half and half
Directions
To make lemondaise: In a medium size saucepan, reduce wine, turmeric, shallots and lemon zest until volume is reduced by 2/3. Add cornstarch slurry bring to a boil; cook 2 minutes or until thickened. Whisk in half and half, but do not boil (if using fat free half and half). Add lemon zest and juice and puree sauce. Set aside.
To make fish: Wash fish and pat dry with paper towels. Lightly dust with flour, mixed with Lemon Garden seasoning.
Heat a nonstick skillet over medium heat, add olive oil and fish fillets in a single layer, shaking pan gently to prevent sticking. Cook until lightly browned (about 4 minutes, depending on thickness of fish), then turn and cook on opposite side until lightly browned.
To serve, top each filet with a tablespoonful of the sauce across the middle of the fillet, top with fresh chopped thyme or Italian parsley.
Homemade Valentine’s Day Chocolate-Dipped StrawberriesServings: 2
Serving Size: 3 berries
Ingredients
1 oz. semisweet/ dark chocolate
6 ea. strawberries, whole
Directions
1. In a double-boiler, melt chocolate, do not boil.
2. Gently wash strawberries and pat dry with paper towel.
3. Dip berries into chocolate (halfway up the berry) and place on wax paper to cool and harden. Refrigerate until ready to serve.
Grilled Shrimp (Prawns) with Lemon CoulisServings: 9
Serving Size: 5 oz
Ingredients
2 ea. garlic cloves, peeled
3 lb. shrimp
¼ tsp. black pepper
¼ tsp. sea salt
5 tbsp. fresh lemon juice
¼ cup fresh oregano, finely chopped
1/3 cup extra virgin olive oil
¼ cup vegetable broth
3 ea. lemons
Directions
1. Snip through shells of shrimp along middle of back using kitchen shears, exposing vein and leaving tail and adjoining segment of shell intact. Devein shrimp, leaving shells in place.
2. Mince and mash garlic to a paste with salt using a large heavy knife or a mortar and pestle. Transfer to a blender along with lemon juice, broth and pepper and blend until smooth. With motor running, add oil in a slow stream, blending until emulsified. Transfer dressing to a bowl and stir in chopped oregano.
3. Prepare grill for cooking over direct heat with medium-hot charcoal (moderate heat for gas).
4. Toss shrimp with 1/4 cup dressing in a large bowl and marinate no more than 15 minutes. (Texture of shrimp will change if marinated too long.)
Lightly brush lemon wedges with some of remaining dressing and grill, turning over once, until grill marks appear, 3 to 5 minutes. Transfer to a large platter.
Grill shrimp on lightly oiled grill rack (covered only if using a gas grill), turning over once, until just cooked through, 7 to 8 minutes total. Transfer to platter with lemons as grilled. Serve with remaining dressing.
For all you Meatless Monday lovers – here’s a quick, easy and healthy vegetarian recipe to try out featuring an ingredient you may not have heard of – Textured Vegetable Protein!
Cajun Vegetarian Bean Casserole & Textured Vegetable Protein Recipe
Ingredients:
dried black-eyed peas 1 cup
onion, finely chopped 1/2 cup
garlic, minced and pressed 2 cloves
boiling water 1 quart
brown rice, uncooked 1/2 cup
TVP 1 cup
NutriFit Calypso Salt Free Spice Blend 1 1/2 tbsp.
sea salt 1/4 tsp.
extra virgin olive oil 1 tsp.1
Directions:
Note – For each teaspoon of the Calypso Blend, you may use: 1/2 tsp. ground chiles, 1/4 tsp. ground cumin, 1/8 tsp. each black pepper and garlic powder.
1. Heat a large skillet over medium heat, add the olive oil and cook the onions and garlic until translucent. Add the black eyed peas and seasonings and cook until tender, about 20 minutes. Add the TVP and continue cooking another 15-20 minutes or until most of the liquid is absorbed.
Jackie was quoted in an article on how to keep kids healthy during the winter months – a task that’s not always easy!
See the article by Vince Paventa on Camp Shane here –
More bad news for those with high BMI’s – a measure of body weight relative to height (not always the best marker of body fat percentage, but still relevant as a measuring tool). A study published in Lancet Oncology finds that “globally, nearly 500,000 new cancer cases were attributable to high BMI, with the BMI-cancer link higher among women than men. Highly developed nations had the most high-BMI-related cancers: North America accounted for about a quarter of all such cases. Postmenopausal breast, colon, and uterine cancers made up over 60% of all malignancies attributable to high BMI in women.”.
Also of note, other important causes of cancer, such as tobacco use and infections, are associated with an even larger proportion of cases of cancer.
So, there are 3 words that come to mind immediately: Lifestyle, lifestyle and lifestyle…
After the party’s over, it’s time to get down to getting through the rest of the holidays without doing yourself in. I like to call this the “Maintain, Don’t Gain” time of year.
1. If you’ve made the traditional version of mashed potatoes, sweet potatoes, stuffing, gravy and pumpkin pie – think about who in your family needs that food more than you. Drawing a blank? You can put the food in food-safe containers (like the sandwich containers that are designed to be semi-disposable) and drive them to your local food pantry or street corner where homeless people beg for food. While healthy versions of these dishes can be created, it’s too late to do so now (if you already have unhealthy leftovers), so rather than eat them yourself, either give them to a grateful neighbor or family member, or toss them out. Full fat cheese or dips and fiber-free crackers and chips belong in the same category,
2. Leftovers that you can repurpose into healthy versions include turkey and vegetables (unless they were cooked in butter). There are endless salads and stir fry dishes that can be created with bits of both, or even a turkey pot pie (using brown rice and egg white as a crust). Make a meal plan for whatever you can use up healthfully. If you have a menu thought out that actually incorporates these items, they’re much more likely to get used up in a rational manner.
3. Drinking your calories is just as bad as overeating. Start this period off right by committing to drinking at least 2 glasses of water for every glass of wine or alcoholic beverage that you drink at dinner or a party. That’s in addition to the 8 glasses that you should be drinking daily. Let’s face it, there’s only so much liquid you can hold, so if you make that bargain with yourself before the start of an evening or event, you’ll be far less likely to consume excess beverage calories.
4. Eat a healthy, well-balanced breakfast daily. This is especially important at the holiday time of year, as it’s much more unlikely that you’ll overeat during the day if you’ve started it right with a good, satisfying breakfast.
5. Make a point to incorporate vigorous activity daily – structured or functional exercise – don’t let the day end without some form of activity. Even if it’s 15 or 20 minute intervals (walking, taking the stairs). Add that up and you’ve got over an hour a week of exercise, which wakes up your body, your brain and helps keep your stress at bay. This can greatly help “curb the insanity” that starts just after Thanksgiving!
Thanksgiving is here and I am reminded of a friend of mine, born and raised abroad, telling me years ago why he had fully embraced this great American holiday.
“Food, Family and Football!”
“But in all seriousness, Thanksgiving is the perfect American holiday” he continued. “Non-denominational, embraced by every creed and celebrated by every wave of immigrant to have graced these shores. Thanksgiving transcends class, religion, money and everything else to be about, simply, Gratitude.” Well sure, what better reason for a holiday than that? And it turns out, being thankful is also good for your health. Noted below are some fascinating facts I found recently at the Body Works exhibition.
People who are grateful in their daily lives have healthier levels of key body chemicals than those who say they are not. These individuals have been found to have lower levels of cortisol, a stress hormone linked to type two diabetes, hypertension and cardiovascular disease. They also have lower counts of fibrinogen, an essential blood clotting protein that in high doses is an indicator of future heart disease. People who are grateful respond differently to their environment and cut their risk of diabetes, hypertension and cardiovascular disease. Grateful people also report higher levels of optimism and, those who think of the glass as half full are less likely to die of heart disease than pessimists. To believe that the worst will happen is more significant than age, weight or heart condition in increasing your risk of dying from heart disease.
So, enjoy the Holidays with your family, try to eat healthily and mindfully, and remember the gratitude you feel is good for you too!
All ready to cook for Thanksgiving but realize you’re missing a few ingredients? Or your recipe needs a little extra help? There are several dilemmas I and clients of mine have come across, around Thanksgiving:
What to do if there’s no buttermilk in the house? Pour 1 cup of nonfat or 1% milk into a measuring glass. Remove 1 tbsp. and add in 1 tbsp. of plain white vinegar or lemon juice. Stir, wait 15 minutes and use in place of buttermilk.
Need to thicken gravy but have no cornstarch or trying to avoid the gluten in flour? Try arrowroot or potato starch instead! They’re all natural thickeners that work very much the same way. Still stumped? Puree a potato (well cooked) in with the gravy until desired consistency is reached.
Sick of traditional, canned, jellied cranberry sauce? Try a pineapple-cranberry relish or salsa instead. It’ll be a sparkling, refreshing change of pace that’s still reminiscent of cranberry without the gloppy stuff.
Here’s the last Thanksgiving recipe I have for you: Sweet Potato Soufflé. It’s golden brown, light and delicious! Let me know what you think…
Sweet Potato Soufflé RecipePreparation Time: 5 minutes
Total Time: 30 minutes
Servings: 6
Ingredients:
½ Cup Brown Sugar
2 Tbsp. trans-fat free, lite margarine
¼ Cup Grape Nuts cereal
¼ Cup Chopped Pecans
¼ Cup Sugar
4 Cups Cooked, Cubed Sweet Potato
2 Tbsp. unbleached all purpose flour
1 tsp. Vanilla Extract
½ Cup Fat Free Egg Substitute
Directions:
1. Preheat the oven 350° F. Spray a 1 1/4-quart casserole and set the casserole aside.
2. Toast the pecans by placing them on a baking sheet and toasting them in the oven until they are fragrant and a golden brown color.
3. Using a food processor, process the sweet potatoes, egg substitute, sugar, vanilla, and 2 tbsp. of the flour until the mixture is mostly smooth, leaving some small chunks of sweet potato for texture. Transfer the mixture to the prepared casserole.
4. In a small bowl, use your fingers to rub together the brown sugar, the remaining 3 tbsp. flour, and the margarine until crumbly. Stir in the pecans and the cereal. Sprinkle the mixture on top of the casserole.
5. Bake the soufflé for 25 to 30 minutes, or until golden brown. Serve immediately.
But if cooking is too much for you this holiday season, NutriFit is here to help serve up delicious healthy sides that come straight to your door! Call us at (310) 473-1989 or order online
Here are two more delicious Thanksgiving sides to wow family and friends (especially the calories!); Pumpkin and Squash Risotto, and Spicy Sautéed Yams with Kale. Enjoy!
Pumpkin and Squash Risotto Recipe
Preparation Time: 30 minutes
Total Time: 60 minutes
Servings: 6
Ingredients:
2 cups butternut squash, peeled, seeded, and cut into 1″ cubes
2 cups pumpkin, peeled and cubed
1 tsp. NutriFit Mediterranean Salt Free Spice Blend
1 tbsp. extra virgin olive oil
3 cups fat free, reduced sodium vegetable broth
2 cups onion, finely chopped
1 clove garlic, minced
1 cup short grain brown rice
¼ cup dry white wine
2 tbsp. parmesan cheese, grated
2 tbsp. fresh parsley, minced
¼ tsp. salt
¼ tsp. white pepper
Directions: Note: For each teaspoon of the Mediterranean Spice Blend, you may substitute: 1/4 tsp. basil, 1/4 tsp. oregano, 1/4 tsp garlic powder and 1/4 tsp. black pepper.
1. Sprinkle pumpkin and squash with the Mediterranean Spice Blend. Steam, covered, for 15 minutes or until tender; set aside.
2. Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat.
3. Heat a large saucepan with cooking spray; place over medium heat until hot. Add onion and garlic; saute 5 minutes. Add rice; saute 1 minute. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly.
4. Add warm broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).
5. Stir in squashes; cook 2 minutes or until thoroughly heated. Remove from heat; stir in cheese and remaining ingredients. Serve immediately.
Nutrient Information: (serving size: 1 cup)
Calories: 142; %Calories from fat: 12.85%; Total fat: 2.028g; Protein: 5.736g
Carbohydrate: 25.4g; Dietary Fiber: 4.306g; Cholesterol: 1g; Sodium: 203mg
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Spicy Sautéed Yams with Kale RecipePreparation Time: 10 minutes
Total Time: 30 minutes
Servings: 6
Ingredients:
1/8 tsp. cayenne pepper
½ tsp. curry powder
2 tbsp. fresh lime juice
1/8 tsp. ground cardamom
1/8 tsp. ground cinnamon
1/8 tsp. ground cloves
1 fresh jalapeno chile, seeded and cut lengthwise into fine strips
1 3/4 lbs. kale, washed, stems removed, and torn
1 tbsp. olive oil
1 3/4 cups reduced sodium vegetable broth
1 lb. yams or sweet potatoes, peeled and cut into 1/2″ dice
Directions:
1. Combine the vegetables, broth, and ground spices in a large nonstick casserole and toss to mix.
2. Place over moderately high heat and bring to a boil. Partially cover, reduce heat slightly, and cook, stirring occasionally, until the liquid has nearly evaporated (15 to 20 minutes) and the root vegetables are fork-tender.
3. Toss well and transfer to a serving dish. Drizzle with lime juice and olive oil. Serve warm or at room temperature, sprinkled with jalapeno chile.
Nutrient Information: (serving size: 1 cup)
Calories: 168; %Calories from fat: 14.25%; Total fat: 2.66g; Protein: 5.344g
Carbohydrate: 31.33g; Dietary Fiber: 3.261g; Cholesterol: 0g; Sodium: 105mg
Again, if cooking is too much for you this holiday season, NutriFit is here to help serve up delicious healthy sides that come straight to your door! Call us at (310) 473-1989 or order online.
Stuck for delicious wholesome sides for Thanksgiving the whole family will enjoy, that are unique? Try my recipes for Apple Stuffing Casserole and Couscous Salad with Chicken & Cranberries.
Apple Stuffing CasserolePreparation Time: 10 minutes
Total Time: 55 minutes
Servings: 12
Ingredients:
2 cup (about 3 cups) McIntosh apples, pared and chopped
3 tbsp. canola oil
¼ cup celery leaves
½ cup celery, chopped
1 cup Mocha Mix lite
spray non stick cooking spray
1 medium onion, chopped
2 tbsp. parsley, chopped
¼ tsp. pepper
¼ cup raisins
¼ tsp. salt
1 cup water
16 slices whole wheat bread, dried, cut into 1/2″ cubes
½ cup fat free egg substitute
Directions:
1. Preheat the oven to 350°F.
2. Spray a 6-cup baking dish with cooking spray. Mix all the ingredients together, including raisins (if using), and bake for about 45 minutes.
Nutrient Information: (serving size: ¾ cup)
Calories: 144; %Calories from fat: 31.94%; Total fat: 5.11g; Protein: 4.27g
Carbohydrate: 22.59g; Dietary Fiber: 3.276g; Cholesterol: 0g; Sodium: 243mg
###
Couscous Salad with Chicken & CranberriesPreparation Time: 10 minutes
Total Time: 20 minutes
Servings: 20
Ingredients:
1 (10 oz.) whole wheat couscous
1 (15 oz.) can garbanzo beans, drained and rinsed
2 tbsp. canola oil
¾ cup dried cranberries
10 oz. chicken breast, cooked and diced
2 cups fat free, reduced sodium chicken broth
5 tbsp. fresh mint, chopped
5 ea. green onions, chopped
2 tsp. ground cinnamon
1 tsp. ground cumin
2 tbsp. white wine vinegar
Directions:
1. Heat the canola oil, cinnamon, and cumin in a small saucepan, stirring the mixture constantly. Then pour the mixture into a small bowl to cool.
2. Bring the broth to a boil in a heavy saucepan. Mix in the couscous, chicken and cranberries. Cover and remove from the heat. Let it stand for 5 minutes. Then transfer the couscous to a bowl; fluff the couscous with a fork. Cool. Whisk the vinegar into oil mixture. Pour over the couscous. Mix in the green onions, beans and mint. Season with salt and pepper. Serve cold or at room temperature.
Nutrient Information: (serving size: ¼ cup)
Calories: 112; %Calories from fat: 15.77%; Total fat: 1.962g; Protein: 6.442g
Carbohydrate: 17.85g; Dietary Fiber: 2.433g; Cholesterol: 8g; Sodium: 65mg
But if cooking is too much for you this holiday season, NutriFit is here to help serve up delicious healthy sides that come straight to your door! Call us at (310) 473-1989 or order online.
Looking for creative recipes to get turkey onto all plates this holiday season? Here are some good ideas for incorporating leftover Thanksgiving turkey for the most finicky of all eaters!
1. Incorporate turkey into a filled pasta dish, like manicotti or shells or mince and mix with ricotta cheese, which “disguises” it well!
2. Mince and bind turkey in a mixture with egg whites, whole wheat bread crumbs, diced onions and seasonings – it makes a great croquette.
3. Cut turkey into small cubes and mix with chopped apples, grapes, celery, and jicama, and dress with a reduced fat or fat free mayonnaise – it makes a delicious pita pocket sandwich.
www.nutrifitonline.com
How about a deliciously healthy recipe to celebrate National Stuffing Day?
Sweet Potato Stuffing Recipe*recipe by Jackie Keller, NutriFit
Ingredients:
1 medium carrot, peeled and chopped
3 large sweet potatoes
2 tbsp. grated rind and juice of 1 large orange
dash paprika, pepper, and garlic powder
1 large yellow onion, chopped
spray nonstick cooking spray
1/2 cup parsnips, peeled and chopped
1 medium celery stalk, chopped
1/4 tsp. salt
1 tbsp. trans-fat free, lite margarine
1 tsp. dried sage, crumbled
Directions:
1. Place the sweet potatoes in a medium saucepan, cover with boiling water; add the salt and cook, covered, for 15 minutes or until the potatoes are tender when pierced with a knife. Drain well and mash. Stir in the grated orange rind.
2. Meanwhile, melt the margarine in a 10″ skillet over moderate heat. Add the onion, carrot, celery and parsnip, and cook for 10 minutes, stirring frequently. Add the sage. Blend the mixture into the mashed sweet potatoes. Let the potatoes cool slightly, then spoon it into the cavities of a turkey breast or serve as a side dish.
Enjoy!www.nutrifitonline.com
How about a deliciously healthy recipe to celebrate!
Peanut Butter Hot Fudge Dip*recipe by Jackie Keller, NutriFit
Ingredients:
1 cup fat free milk
1/2 cup fat free evaporated milk
3/4 cup sugar
2 tsp. vanilla extract
3 tbsp. reduced fat peanut butter
1/2 unsweetened cocoa
Directions:
1. Place the cocoa and sugar, in a 1 1/2-quart pan, and mix well.
2. Slowly whisk in the two types of milk.
3. Place the pan over medium heat, and cook, stirring constantly, for 5 minutes, or just until the mixture comes to a boil.
4. Reduce the heat to low, add the peanut butter, and cook, stirring constantly, for 5 minutes, or until the mixture the peanut butter has melted.
5. Remove the pan from the heat, and stir in the vanilla extract.
6. Serve the dip warm, with cake or graham cracker squares, fresh strawberries, and/or chunks of bananas, pineapples, apples, or pears.
Enjoy!www.nutrifitonline.com
Celebrate NutriFit’s deliciously healthy
Homemade Vanilla Walnut Cupcake Recipe
Servings: 12
Serving Size: 1 cupcake
Ingredients:
1 ¼ tsp. baking powder
½ tsp. cinnamon
2 tbsp. trans-fat free, lite margarine
¼ cup fat free egg substitute
1 cup fat free evaporated milk
¾ cup sugar
2 cups unbleached all purpose flour
2 tsp. vanilla extract
2 tbsp. walnuts, finely chopped
1 tbsp. low fat sweetened condensed milk
Directions:
1. Preheat the oven to 400°F. Spray a jumbo muffin pan with cooking spray.
2. Toast walnuts until fragrant.
3. Mix the flour and baking powder together.
4. In a separate bowl, beat the egg substitute with the sugar and margarine.
5. Add the milk and the vanilla extract.
6. Stir in the flour mixture just until the dry ingredients are moistened.
7. The mixture will be lumpy; do not overmix.
8. Scoop the mixture into the prepared pan, filling the cup about 2/3 full.
9. Bake for about 20 minutes until golden brown or until a toothpick inserted in the center comes out clean.
10. In a separate bowl, combine the walnuts and cinnamon; stir to mix.
11. Drizzle condensed milk on top of muffin, and sprinkle the walnut mixture on top of each muffin.
www.nutrifitonline.com
Homemade Spicy Baked Apples Recipe
Ingredients:
1/3 Cup Apple Juice
4 Medium Apples
1/3 Cup dry white wine
¼ tsp. Ground Cinnamon
2 Tbsp. Finely Grated Orange Peel
1 Tbsp. Raisins
1 Tbsp. Chopped Walnuts
1/3 Cup Water
Directions:
1. Preheat the oven to 375°F. Toast the walnuts until fragrant and golden brown. Set aside.
2. In a small saucepan over low heat, simmer the apple juice, wine, and water for 10 minutes. Add the orange zest and set aside.
3. Core and peel the apples halfway down from stem end. Place in a small nonreactive baking pan just large enough for the apples and reserved apple liquid. Generously sprinkle the apples with the cinnamon. Fill each apple center with raisins.
4. Bake, basting with pan juices every 10 minutes, until apples are tender but still hold their shape, about 25 to 30 minutes.
5. Serve the apples warm with 1 tablespoon of the pan juices spooned into the cored center. Top each serving with chopped walnuts.
The excessive amount of sugar kids consume during and after the Halloween holiday can be spooky. But it doesn’t have to be. Though most trick-or-treaters tend to throw out the apples and raisins put in their pillow sacks, there are yummy treats that offer a nice compromise – great taste without all the sugar. It’s all in the way you present it. Little ones will love these healthy trick-or-treat alternatives – and parents, you’ll love the way their children respond to them. Get your kids involved in preparing healthy treats. Letting them decorate their own creations using miniature candies/chips/sprinkles means they’ll have a blast making and eating them!
Homemade Rocky Road Popcorn Balls Recipe
Servings: 20
Serving Size: 1 rocky road popcorn ball
Ingredients:
8 cups air-popped popcorn
¼ Cup toasted chopped almonds
2 tsp. cider vinegar
2 Tbsp. trans-fat free, lite margarine
¼ Cup fat free evaporated milk
½ Cup Hershey’s Cocoa
¾ Cup light corn syrup
1 Cup miniature marshmallows
1/8 tsp. Salt
1 ¼ Cups Sugar
Directions:
1. In a heavy saucepan, mix together the sugar, cocoa, corn syrup, vinegar, and salt.
2. Add the margarine and cook slowly, stirring constantly, until the sugar dissolves.
3. Bring the mixture to a boil; add the evaporated milk slowly so it does not stop boiling.
4. Cook the mixture over low heat, stirring occasionally, until it reaches 265°F when measured with a candy thermometer.
5. Add the nuts and marshmallows to the chocolate mixture. Mix into the fresh popcorn.
6. Dip out large spoonfuls and make into balls, wetting your hands first in cold water or rubbing them lightly with margarine.
7. Assemble into balls quickly before the mixture hardens.
8. Place the balls on wax paper and cool.
Enjoy!
Here’s the first of a few deliciously healthy recipes we’re sharing this week in the spirit of Halloween week!
Simple Homemade Pumpkin Hummus Recipe (Vegan)
Servings: 12
Serving Size: 2 tbsp.
Ingredients:
2 tbsp. sesame tahini
2 tbsp. lemon juice
1 tsp. NutriFit Rockin’ Moroccan Salt Free Spice Blend
1 tbsp. vegetable broth
1 ea. garlic, minced and pressed
2 tbsp. Italian parsley, finely chopped
2 cups canned pumpkin puree
½ tsp. sea salt
Directions:
1. Place tahini, lemon juice, spice belnd, broth, garlic, pumpkin and salt in a food processor, and process until smooth.
2. Add parsley, pulse until blended. Taste for seasoning.
3. Garnish with pumpkin seed kernels, if desired.
Be sure to check back regularly for more great Halloween recipes, and let us know if you try them!
Was so thrilled to read these lovely comments from NutriFit client, Margo Milman. “I have been using NutriFit for the past 3 months and have lost l0 pounds; but that is not what I want to talk about. My husband and I were hosting a Caribbean themed party and were debating who to use to cater the event. So we tested a couple of Puerto Rican restaurants, considered our standard Cuban go to restaurant Portos, and then we spoke to Jackie Keller at NutriFit to see if they were able to cater such an event. She was happy to help us to arrange a menu in conjunction with her Chef, Chef Antonio. We worked with Jackie and Chef Antonio to produce a healthy, tasty Caribbean menu. The food so far exceeded our expectations-we and our guests were just blown away. Moreover Chef Antonio stayed to make sure that everything was just perfect. He served our 25 guests, was engaging, professional, and delightful. He explained the preparations for people who inquired (and most did), and stayed all the way through desert which came several hours after the initial appetizers were served. This was a cornerstone to an extremely successful party. I’d append all the lovely comments from our guests, but there are just to many to include.” Let us help you with your holiday parties this season. Call us today! 310.473.1989
I was relieved to read the article in the L.A. Times about the advent of hydrogen fuel cell technology! While I do see other cars at my hydrogen fill-up station (at Federal & Santa Monica Blvds. in west L.A.), people usually parked there because they think that the pump is unused!
Gotta say that while I relish standing out from the crowd by driving my Honda FCX Fuel Cell Clarity, I’d just as soon see tons of these fantastic cars on the road. I’m so excited at the prospect of a new model coming out in a year or two, and having 40 stations around to use for fueling up.
Read this article and get excited too! Advancing fuel cell and alternative technologies are not only good for the environment, they’re good for the economy. It’s time to get off gas for good!
If you’re like most people, trying to figure out the best eating regimen for your lifestyle can be far more perplexing than it seemingly should be. Simple answers to complex questions are rarely adequate, and when it comes to optimal diets, this is certainly true.
It’s a subject so widely debated you don’t have to go far to find warring expert opinions on vegan diets vs. carnivore diets vs. fasting diets – and the list goes on. What’s the answer? I turned to internationally recognized experts for opinions, people that I admire and consider leaders in the field. Peruse the quotes below!
Sports Nutritionist and Author of four books, Nancy Clark, RD, CSSD, says: “When people rave about the Paleo Diet, I ask what they were eating pre-Paleo. The answer tends to be “Junk.” So of course they feel better when they eat cleaner. There is nothing magic about Paleo. It is limiting, and a challenge to eat a balanced Paleo Diet that includes enough carbs and calcium. I vote for a modified Paleo — eating cleaner, closer to the earth (less processed foods), more whole grains, lots of fruit and veggies, lean proteins and low fat dairy or alternate sources of calcium. Just be sure you create an eating plan that you will enjoy maintaining for the rest of your life. Balanced and moderate diets tend to be sustainable in the long run. If you are doing Paleo, do you really never want to eat Thanksgiving stuffing or birthday cake ever again? That doesn’t sound very healthy to me.” Reading this carefully, what Nancy Clark is recommending, as confirmed in her recent blog post, is eating a wholesome variety of foods from all food groups. She consistently refrains from demonizing any particular food, which I find very refreshing. Clearly, some foods are not good for us, but setting up a meal plan that forbids foods simply sets the stage for people cheat or fall off the wagon. Most of my clients who follow regimens that remove whole categories of foods, without a medical need to do so, do report that they “break their diet”, and then binge.
Then there’s this article, a special feature printed in the prestigious Nutrition Action Newsletter, a publication of the Center for Science in the Public Interest. Written by Marlene Zuk, professor of ecology, evolution and behavior at the University of Minnesota and author of the book, Paleofantasy: What Evolution Really Tells us about Sex, Diet and How We Live. In this question and answer format article, the Paleo premise is explored in some detail. Here are some questions and answers:
In answer to the question,
Q: Is the Paleo diet our natural diet?
The problem is that it’s really a fantasy to try to construct what early humans were eating.
First of all, what do you mean by early humans? The word “Paleo” doesn’t mean much from a scientific perspective. Are you talking about the ancestors of the genus Homo, such as Australopithecus? Are you talking about other members of the genus Homo, like Homo erectus? Or do you mean humans in Africa before they migrated out of that continent? Or is it after they left Africa? Or are we talking about people who were living the way that contemporary hunter-gatherers do—people who forage and hunt but don’t use agriculture?
Q: What difference would that make?
A: Because so far as we can understand, the diets of all these different early humans were really different. What people were eating 10,000 years ago at the dawn of agriculture, for instance, was doubtless not what people were eating 100,000 years before that.
Q: Didn’t their diets also depend on where they were living?
A: Yes. Picking a specific place or time to say, “Oh yes, we should be eating like those people,” doesn’t make sense. Is seafood okay on a Paleo diet? I suppose it depends on whether you think Paleo people were living on the northwest coast of North America, or whether you think they were in central Africa, in which case
I don’t think there were a lot of shrimp available there. Take the ancestors of the Inuit First Americans living in the Arctic. They get a lot of attention from Paleo enthusiasts because they relied on meat and seafood for food since so few edible plants grow up there. But the fact that nothing grows there just means that people can adapt to living without a lot of plant food. It doesn’t mean that they should live that way if they have a choice.
Q: The Paleo diet shuns grains. Did early humans ever eat them?
A: The absence of starchy foods on a Paleo diet is really interesting because it’s based on a fantasy of what our ancestors ate. Over the last 10 years, after Paleo diets started to become popular, scientists have discovered traces of seeds and grains on the teeth of fossilized early humans. They’ve also found remnants of grains on stone cooking tools.
It’s looking like some early humans not only ate grain, but they also were grinding it into a crude flour and cooking that into a primitive form of pita bread.
There’s also good evidence now for a continued evolution in amylase genes. Amylase is an enzyme in our saliva and our small intestine that breaks down starches so we can absorb them. If you look at populations today that eat a lot of starch, they’ve evolved more copies of amylase genes than populations that don’t eat much starch. Extra copies make the digestion of starchy foods even easier.
The moral is that you’re really on shaky ground every time you try to set up a “this is how it was and that’s how we should be” standard. We’re always revising our ideas of what early humans were like, and that is a worthwhile endeavor. But we shouldn’t do it to find what we’re supposed to emulate.
Q: Does Paleo food exist today?
A: Not really. Even if you wanted to try to eat what people were eating a long time ago, the majority of those foods are simply not available. Early humans were not eating plants or animals that resembled very closely the plants or animals that we eat today.
Human beings have been influencing the foods they eat ever since there were people. For example, the ancestors of apples were nasty, horrible, little tiny bitter things that, really, why would one eat them?
The ancestor of corn that was used by peoples in the Americas for quite a long time was called teosinte. It looked like the head of a grass seed, which it basically was, and nothing like what people eat now.
The meat in the supermarket, even grass-fed beef, has also been modified from its ancestors by breeding. People underestimate the degree to which human beings have affected everything in their environment.
And finally, another of my go-to gurus, David Katz, MD, MPH, globally recognized expert in nutrition, weight management and chronic disease prevention. He is the President of the American College of Lifestyle Medicine; Director, Yale Prevention Research Center; and Editor-In-Chief of Childhood Obesity journal.
Since many people who exercise using the CrossFit model are following the Paleo diet protocol, I share this from his article on the Eating Practices of the Best Endurance Athletes in the World:
Kenyan runners tend to eat a limited variety of foods, and that was certainly the case with these elite athletes. Most of their nutrients came from vegetable sources, and the “staple” edibles were bread, boiled rice, poached potatoes, boiled porridge, cabbage, kidney beans and ugali (a well-cooked, corn-meal paste that’s molded into balls and dipped into other foods for flavoring).
Meat (primarily beef) was eaten just four times a week in fairly small amounts (about 100 grams — 3.5 ounces a day). A fair amount of tea with milk and sugar was imbibed on a daily basis (more on this in a moment).
If you’re thinking about heading to a nutritional-supplement store to purchase some performance-enhancing supplements (or you already purchase on a regular basis), bear in mind that the Kenyan runners were not taking supplements of any kind. There were no vitamins, no minerals, no special formulations or miracle compounds, nada. The gold-medal-winning Kenyans adhered to the odd philosophy that regular foods could fuel their efforts quite nicely.
And there’s this quote, from his Huffington Post article, “I have long emphasized the relevance of adaptation to the dietary requirements of every species, and thus, presumably our own. This lends support to approximations of our native diet, popularized under the “Paleo” rubric. But I have also noted that mammoth is hard to find these days, that our Paleolithic ancestors got lots of exercise and consumed an estimated 100 grams of fiber daily, and that even they ate “mostly plants”. And he concludes, “whether about wheat or meat, sugar or starch, calories or carbohydrates, this fat or that fat, we seem to have an insatiable appetite for mere grains of truth about diet and health, rather than the complete recipe. Planting such seeds, we are reaping just what we are sowing: more heat than light, unending opportunities for food industry abuses, stunning lack of public health progress and the very kind of trees that make the forest impossible to see.
Back again, then, to Shakespeare, “Shall I hear more, or shall I speak at this?” I am merely collecting information, assembling facts and piecing together the puzzle. So far, the image is clear – all foods have their place in a healthy diet today. There is no one solution to the best diet dilemma, rather a collection of elements, that when taken together and as a whole, improve our chances for avoiding obesity and the diseases associated with it.
For coffee lovers like me, what could possible make this day better? How about chocolate cookies! Even better still… why not put some coffee IN your chocolate cookies. That’s right, coffee is one of the key secret ingredients in my Smiley’s Chocolate Cookies. This is a secret too deliciously healthy and tasty to keep. So in honor of National Coffee Day, here’s my recipe for Smiley’s Chocolate Cookies.
Smiley’s Chocolate Coffee Cookie Recipe*Recipe by Jackie Keller
Serving Size: 1 cookie
Servings: 48
Ingredients:
½ cup mini chocolate chips
½ cup baby food prunes or prune puree
½ cup reduced fat, plain yogurt
½ tsp. baking soda
1 ½ cups sugar
1 ½ cups unbleached all purpose flour
¼ cup canola oil
1 spray Canola oil cooking spray
½ cup unsweetened cocoa
½ tsp. instant coffee granules
¼ tsp. salt
¼ cup fat free egg substitute
Directions
1. Preheat the oven to 350°F. Line baking sheets with parchment paper, or spray cookie sheets with cooking spray.
2. In a large bowl, whisk together the sugar, prune puree, yogurt, oil, and egg substitute. In a separate bowl or extra large measuring cup, stir together the flour, cocoa powder, baking soda, salt, and coffee, making sure it is well mixed. Using a wooden spoon, stir the dry ingredients into the wet ingredients, mixing until just blended.
3. Drop the dough by rounded teaspoons onto the prepared baking sheets, spacing the cookies about 2″ apart. Bake for 10 to 12 minutes, or until the tops spring back when touched lightly. Transfer the cookies to wire racks to cool. Freeze if not eaten on the same day as they are baked.
Making the Most of Family Meals…
Feeling guilty about not finding time to have dinner together as a family? Wondering if you’re ever going to be able get everyone to sit down at the same time? There are some significant benefits! In addition to the nutritional advantages, there are social and academic benefits. The dinner table can be a place where children can learn vocabulary-building words that help them read well, conversational skills, and problem-solving skills by listening to parents talk about work and world events.
Here are five family dinner tips to help you celebrate Family Day:
1. Start with whatever meals are possible for you now. If it’s breakfast together on the weekends, fine. Don’t worry about what you can’t do, plan for what you can.
2. Mealtime conversations can begin while you’re getting food ready, getting the table ready, and cleaning up. Involve the family in the whole process, and everyone will benefit not only from the conversation, but from the life skills that are learned as well.
3. Turn off the television and the radio. Unplug the phone or put on the answering machine. Don’t let interruptions disrupt this special time.
4. Try changing the location of the family meal once in awhile. How about an afternoon picnic, dinner on the patio or breakfast on the biggest bed? Laughter is the best mealtime music – keep the conversation light and avoid undue criticism.
5. Make the menu work for everyone- including family members in meal planning. Ask kids to help choose the meals you eat, include them in weekly meal & school lunch planning. They’ll enjoy the food that much more!
What’s in your child’s lunch box? Research from the University of Michigan Health System shows that more than one in three middle school students who regularly eat school lunches are obese or overweight! They’re also more likely to have high LDL “bad” cholesterol levels than kids who bring lunch from home. Each day, over 30 million children are provided with reduced-cost or free lunches as part of the National School Lunch Program. The NSLP requires that lunches meet nutritional guidelines established by the USDA, however, these lunches often contain processed foods full of sugar, carbohydrates and sodium (which there is no maximum amount mandated by the USDA). Instead of highly processed snacks, whole fat dairy, and sugary desserts, send your children with the best nutritional start in life by letting NutriFit Family Fare fill their lunch box! Lunch box items are now available on our Family Fare menu.
We love Pancakes! And to celebrate National Pancake Day, we’re sharing two of our favorite deliciously healthy Pancake Recipes!
Homemade Pumpkin Spice Pancakes*recipe by Jackie Keller
Servings: 5
Serving Size: 3 pancakes
Ingredients:
1/2 tsp. ground ginger
3/4 cup fat free milk
1/4 cup canned pumpkin puree
1/2 tsp. ground cinnamon
1 tsp. baking powder
3 tbsp. brown sugar
1 cup unbleached all purpose flour
1 tbsp. canola oil
1/4 tsp. ground cloves
1/4 tsp. salt
1/4 cup fat free egg substitute
Directions:
1. Combine the flour, baking powder, salt, brown sugar, ginger, cinnamon, and cloves in a medium bowl: make a well in the center of the mixture
2. Combine the pumpkin puree, milk, egg substitute, and oil: add the mixture to the dry ingredients, stirring just until the dry ingredients are moistened.
3. Preheat a nonstick griddle to 325 F. For each pancake, spoon about 1/4 cup of the batter onto a hot griddle, spread to a 5″ circle. Cook the pancakes until the tops are covered with bubbles and edges look cooked; flip the pancakes and cook the other side. Serve with applesauce or apple butter, if desired.
Zucchini Pancakes*recipe by Jackie Keller
Servings: 6
Serving Size: 4 pancakes
Ingredients:
1/2 tsp. baking powder
1/2 cup unbleached all purpose flour
spray Canola oil cooking spray
1/4 cup onion, minced
1 tsp. NutriFit Lemon Garden Salt & Sugar Free Spice Blend
1/2 cup fat free egg substitute
2 cups zucchini, coarsely shredded
Directions:
1. Place zucchini in a colander and press out as much moisture as possible
2. In a medium-sized bowl, mix egg substitute, onion, and zucchini. Add dry ingredients and mix. Heat cooking spray on the griddle or skillet over medium heat.
3. Drop a scant tablespoon of a batter onto the hot griddle. Flatten, if desired, and cook for 3 minutes on each side or until brown and crisp.
Please share with your friends, and let us know if you try them out for yourself!
Start each day with a good breakfast.Study after study confirms that we eat less over the course of the day if we start with a good breakfast.
A balanced approach is generally best – meaning some lean protein (low or fat free dairy or eggs), with a reasonable portion of high fiber, complex carbohydrate (whole grain toast or cereal), and a serving of fruit or vegetable. And DRINK A GLASS of WATER with breakfast, even if you have coffee or tea. Your body is in a state of dehydration from the night of sleep.
Here’s some simple deliciously healthy breakfast recipe you can make tonight for a Better Breakfast tomorrow Lavosh with Peanut Butter & Dried Fruit Recipe
Servings: 12
Serving Size: 3″ piece
Ingredients:
12 oz. extra firm lite tofu
2 pieces lavosh
1 1/8 cups reduced fat peanut butter
1 oz. dried cranberries
1 oz. raisins
1 oz. dates, chopped
Directions:
1. Combine the tofu and peanut butter in the carafe of a food processor and mix well.
2. Spread each piece of lavosh lightly with peanut butter mixture.
3. Arrange the mixed fruit evenly over the top.
4. Roll and cut each lavosh roll into 6 even pieces. 5. Serve immediately or wrap in plastic wrap, and refrigerate until ready to eat.
Recipe by Jackie Keller, NutriFit
www.nutrifitonline.com
Visited the AltCar Expo on Saturday in Santa Monica. Excited to see the map of all the new hydrogen stations popping up! I definitely see more Clarity in my future ????
In honor of National Cheeseburger Day, here’s my recipe for a deliciously healthy Texas Beef BurgerNutriFit’s Texas Beef BurgerServing Size: 1 Patty
Servings: 4
Ingredients
1 pound extra lean ground beef
1/3 cup whole wheat breadcrumbs, toasted
1/4 cup fat free, cholesterol free egg substitute
3 oz. reduced fat cheddar cheese
1/2 cup onion, finely chopped
Extra virgin olive oil spray
1 teaspoon NutriFit Calypso Salt & Sugar Free Spice blend, or salt free chili powder
Directions
1. Heat a nonstick skillet over medium heat. Spray with extra virgin olive oil spray. Add the onions, and saute until translucent, about 5 minutes. Let cool.
2. In a medium-size bowl, mix the egg substitute, bread crumbs, spices and onions; then lightly mix in the ground beef. Shape the ground beef mixture into 4 patties, each about 1/2 inch thick.
3. Spray a wide nonstick frying pan with extra virgin olive oil cooking spray. Place over medium-high heat; add the hamburger patties. Cook, turning once, until patties are lightly browned on both sides and juices run clear when knife is inserted in center (8 to 10 minutes). Top each burger with 1 slice of cheese and cook until cheese melts. Serve on sprouted wheat buns.
Please share with your friends, and let me know if you try the recipe!
Want to win at weight loss? Good news or bad news first? In this case, they’re the same!
In a study published today in JAMA, a meta-analysis of over 48 unique randomized trials (that included over 7,000 individuals) showed that both low-fat and low-carbohydrate diets produced nearly the same results at 6 months. Weight loss differences between individual diets were minimal. The conclusion of the researchers: the practice of recommending any diet that a patient can adhere to can produce weight loss results.
Healthy Ever After? Maybe your marriage IS working! According to the conclusions of the largest study of its kind, married people are less likely to suffer from heart disease, stroke and circulatory issues. In an analysis of data of health screenings done by a private company on more than 3.5 million Americans, average age 64, married people were 5% less likely to have cardiovascular problems than singles.
Will knowledge change behavior? Apparently not, when it comes to what we order when we eat out! New research published in the Journal of Community Health concluded (after a review of 31 studies) calorie levels don’t affect our choices when it comes to reducing the number of calories we order. Interestingly, women, those dieting and upper-income diners pay the most attention to what restaurants tell us about calorie counts on their menus, but overall – not a change-maker when it comes to impact! Maybe we just need to go back to red, yellow and green signal indicators???
This article from the L.A. Times today tells us that we truly need to get up and GO, if we want those to lose any weight! And while it suggests that we’re not necessarily overeating – many do. Read it and let me know what you think!
Read the entire article here:
http://www.latimes.com/science/sciencenow/la-sci-sn-lack-of-exercise-linked-to-rise-in-obesity-20140707-story.html
A question I’m frequently asked by my Body After Baby clients is what are your top nutrition tips for new moms so I thought I would share my top 5. For more nutrition and exercise tips, as well as recipes and full meal plans – check out my book, Body After Baby – available on Amazon.com!
1). Be mindful when you eat. It’s important to eat regularly, adequately and
healthfully, and easy to slip into the habit of eating without thinking.
2). Keep fruit and vegetables handy and eat them often. It’s nearly
impossible to eat too much of either one.
3). Eat a good breakfast daily. No matter what, it’s important to anchor the
day with a healthful meal. It sets you up for success the whole day.
4). Keep a journal. It’s important to maintain some perspective on your
overall eating, drinking, and sleeping habits. Share it with someone if you
like, but record it for yourself.
5). Set realistic goals each week. Break down big goals into smaller steps
and set 3 specific activities each week that you think you really can
accomplish. Identifying obstacles to reaching your nutritional goals is half
of the problem – it’s usually what trips us up.
Green Bean & Corn Salad Recipe with Roasted Anaheim Peppers
Servings: 6 Serving Size: 1 cup
Ingredients:
1 large anaheim chile pepper, seeded and diced
2 cups green beans, trimmed, cut crosswise into thirds
2 cups corn kernels
2 cups fresh spinach, well washed and ribs removed
1 cup cherry tomatoes, halved
3 tbsp. green onions, thinly sliced
2 tbsp. cilantro, finely chopped
Directions:
1. Place chile on a foil-lined baking sheet, broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag, seal. Let stand 15 minutes. Peel and cut in half lengthwise. Discard seeds and membranes, chop.
2. Steam green beans, covered, 5 minutes or until crisp-tender, grain. Rinse with cold water, drain well.
3. Combine chopped chile, beans, corn, chopped spinach and tomatoes. Toss with Lime vinaigrette-style dressing, green onions and fresh cilantro.
Jackie Keller: Welcome to Food Exposed and our international cooking
series. You know, when I was a teenager I wanted desperately to go to
France and attend Le Cordon Bleu. I’ve been fortunate during my life
to travel the world and of course I got to do it. I went to Le Cordon
Bleu in Paris and I studied at the Chef’s school there but while I was
there I had a lot of spare time, too to tell you the truth and I did a
lot of shopping around and looking for little, unique, interesting
food tools and gadgets and little markets and you know it’s amazing
what you can find when you go to another country and you really get
immersed in what their food culture is like.
France is a nation of food lovers and the food culture is enormous.
There are over 5,000 restaurants in Paris alone and of course now that
I’m a health coach I’m always interested in how people manage their
health and how they manage their weight and that French paradox, you
know those low rates of chronic heart disease, they’re still a mystery
for us. Despite the fact that the French have a high amount of
saturated fat in their diet, we still don’t really know how they
manage to stay so slender. Some attribute it to the consumption of red
wine and the French do love to drink their wine. The French style of
eating and the low incidence of obesity kind of don’t mesh. We still
don’t get it. The obesity rates are among the lowest in the entire
European Union and particularly French men have some of the lowest
obesity rates on the continent and France has the second lowest
obesity rates among women on the European continent.
So there you go. There are three or four main approaches to French
food. First is the classical French cooking and that traditionally
uses cream-based sauces. That’s the way I learned to cook at Le Cordon
Bleu. There was cream and butter, cream and butter and everything was
made with either one or the other or both. But there’s also what’s
called Haute Cuisine, which is the most sophisticated and extreme end
of the French cooking paradigm, with very elaborate and elegant
dishes, a strong emphasis on presentation and then there’s Nouvelle
Cuisine, which is simpler, lighter, smaller portions, more emphasis on
seasonal and simpler ingredients and more what we see today among the
younger people.
And finally, the Cuisine de Terrior, the rustic, local cuisine, the
local food traditions if you will, locally grown produce, locally
sourced meats, that’s a big thing right now in France. And joining me
today on Food Exposed is Inge Rouge. Inge is a Munich born citizen of
the world. She spent the past 34 years living in six different
countries with her great husband and her two fabulous sons. Inge,
welcome to Food Exposed.
Inge Rouge: Thank you very much.
Jackie Keller: Thank you for joining me, straight from Paris.
Inga: Yeah.
Jackie Keller: Well? Ooh-la-la, I thought we’d do a little classic French
cuisine today, but Nouvelle style.
Inga: Right.
Jackie Keller: So emphasis again on those locally sourced ingredients,
the simple, fresh herbs, the things that I know you grow at Primrose,
your home outside of Paris. So, our beautiful flower arrangement today
is fresh rosemary and the rosemary of course, you like to store it
like you do flowers, in a vase, right?
Inga: Right.
Jackie Keller: Did I understand; you put the stems in water and put it in
a vase and that preserves it?
Inga: Yes, it does.
Jackie Keller: Do you have to refrigerate it after you do that or can you
leave it out like roses or carnations or something?
Inga: For a couple of days you can leave it like that.
Jackie Keller: Really?
Inga: Yeah.
Jackie Keller: Wow. Well, we’re going to use this rosemary to make some
interesting chicken as I understand it, right? Using this handy dandy
herb stripper tool, it’s called an herb stripper. I’d never seen one
of these before. I understand that you find them in Paris fairly
frequently. So, show us how it works.
Inga: Okay. So this has to go. It had been off, but I put it back on to
make it look nicer.
Jackie Keller: Okay. So you just take your regular piece of rosemary?
Inga: You have a regular piece of rosemary. Here you have different sizes
and I think this one will do just fine. And while we pull it through
it will also measure.
Jackie Keller: Wow.
Inga: Sorry, I…
Jackie Keller: That was not a good one.
Inga: …ripped it off. It was not a good one.
Jackie Keller: Let’s try another one.
Inga: All right.
Jackie Keller: It measures the…
Inga: It measures the leaves already.
Jackie Keller: Oh, how cool. Well, you know cleaning fresh herbs like
this is so tedious. It takes forever to get the needles off of things.
So I see you don’t take it all the way off.
Inga: No. I think it looks really pretty if a little bit is still present.
Jackie Keller: And now what? We have some chicken here.
Inga: We have some chicken here and now I just…
Jackie Keller: We’re going to make chicken rosemary skewers.
Inga: Chicken rosemary skewers, yeah.
Jackie Keller: And these are popular in France, where people grow herbs
in their own gardens and in window boxes, I understand because not all
the French have their own…
Inga: Not in Paris, not in Paris.
Jackie Keller: …homes outside of the river or on the river like you do,
right?
Inga: Yeah.
Jackie Keller: So how much chicken do you put on the skewer? A couple of
pieces?
Inga: Maybe one more. A small one. This one. This is perfect.
Jackie Keller: And then would you marinate this or would you grill it?
Would you pan saute it? What would you do with this?
Inga: Every three possibilities are possible.
Jackie Keller: Okay. And would this be in France, if we were in France
when would we eat this?
Inga: You would eat that probably for dinner, because for lunch you are
out. Most of French people work and they would go out for lunch so it
would be dinner.
Jackie Keller: So brown-bagging is not the thing, huh?
Inga: Not really. Oh, no. They like going out to restaurants and to have
really, they don’t speak of work; they eat their three course meal and
have a glass of wine.
Jackie Keller: At lunch?
Inga: At lunch.
Jackie Keller: Oh my goodness. Wow. That sounds like my kind of place.
Inga: Think about it.
Jackie Keller: I don’t know how you go back to work after having a glass
of wine in a two hour lunch.
Inga: I know, I know.
Jackie Keller: So you set these things up, now I also have some basil.
Now this basil is on a very stiff stem. This is some that I grew in
our garden.
Inga: Ah, that would work nicely.
Jackie Keller: Should we try that zip stripper thingy with that?
Inga: Yeah.
Jackie Keller: Okay.
Inga: I’ll use this one here or this one.
Jackie Keller: Oh I see, there’s different sized holes.
Inga: Yeah. Right.
Jackie Keller: That’s so clever, those French.
Inga: Very clever. Look, it’s done.
Jackie Keller: Wow. Look at that. You know half the time, I’ll tell you
the truth. I don’t even cultivate this basil and use it in my food
because it’s so much work to get the leaves off. This thing is great.
Okay so we made some ahead of time and so this is what they look like
when they’re cooked, right?
Inga: Right.
Jackie Keller: And that is really a very pretty presentation, very
unique. And it tastes like rosemary?
Inga: It does.
Jackie Keller: It does? Shall we taste it?
Inga: Mm-hmm.
Jackie Keller: All right. Let’s see. I could be very gauche and just eat
it off the skewer.
Inga: Why don’t you?
Jackie Keller: Okay. All right. There you go. Here. Mmm. I love the taste
of rosemary. Wow. This is wonderful.
Inga: Very nice.
Jackie Keller: Very nice.
Inga: Fresh.
Jackie Keller: And just enough rosemary. Just enough rosemary, because
sometimes rosemary can be pretty overwhelming.
Inga: It can be overpowering. That’s true, yeah.
Jackie Keller: Lovely, lovely. Well thank you for showing us this zip
stripper. And then I think you can use the herbs for all kinds of
things.
Inga: For all kinds of things. Now you can chop them up and put them
wherever you want to.
Jackie Keller: Okay. Great. Well, I appreciate your joining me today for
Food Exposed.
Inga: My pleasure, again. Thank you very much.
Jackie Keller: And I hope you’ll tune in for another segment of our
international cooking series. If you’d like this recipe or any of the
others on our show, go to the Food Exposed page on EmpowerMe.TV. And
thank you for joining me today. For more Food Exposed check me out on
EmpowerMe.TV and until next week remember, make food your best friend
and exerciser companion for life.
Jackie Keller: Welcome to Food Exposed in our international cooking
series. You know, I love to travel. I’ve been lucky enough to visit
every continent multiple times, and I’ve lived and studied abroad
including a short tenure at Le Cordon Bleu in Paris, France. One thing
I always do when I travel is visit local markets and shops, and I’m
always surprised to find some interesting food tool, something unique,
something different to try out.
Well, in Danish cuisine there’s many similarities to other damp and cool
European continents, Northern European countries I should say. Danish
food does have some distinct characteristics including a heavy
reliance on butter, cheese, potatoes, pork, bread, pastries, and all
kinds of things. The Danes love to eat, and modern Danish cuisine has
undergone many changes in recent years due to a heavy influence by
France, Spain, and Italy. Lightening up traditional dishes is more
common among the younger generation, but family meals are generally
pretty hearty, and the breakfast is a pretty hearty meal as well.
Joining me today on Food Exposed is Inga Rush [SP],a Munich born citizen of
the world. Inga has spent the past 34 years living in six different
countries with her great husband and her two fabulous sons. A simple
Danish breakfast might be eggs, right?
Inga: Right.
Jackie Keller: And Danish butter, what else?
Inga: What else? Ham, roast beef, marinated herrings.
Jackie Keller: Wonderful, first thing in the morning, marinated?
Inga: First thing, yes. It actually tastes quite good.
Jackie Keller: Does it?
Inga: Yes.
Jackie Keller: Well, how about we just do an egg dish?
Inga: Okay.
Jackie Keller: Alright, so I know Danish butter is worlds renowned as
are Danish cheeses, but today we’re going to go healthy, so no butter.
Instead, we’ll use a healthy margarine. Inga, why don’t you get ready
and we’ll some of this in our skillet?
Inga: Okay.
Jackie Keller: Shall we? Is that probably more than we need?
Inga: Probably.
Jackie Keller: Probably, huh?
Inga: That’s okay.
Jackie Keller: Alright, and I’ll crack an egg. Okay. Now would you leave
that butter in there or you would take it out?
Inga: I would take it out because it’s enough for . . .
Jackie Keller: So we can put it there.
Inga: Yes, right.
Jackie Keller: And seasoning, what kind of seasoning would you
traditionally use?
Inga: Traditional salt and pepper.
Jackie Keller: Salt and pepper, alright.
Inga: They’re pretty straightforward without a lot of chi chi.
Jackie Keller: Okay and there it is. That’s probably a lot. Well, so
what? Here you go; a pinch of salt?
Inga: Yes, thank you. What service.
Jackie Keller: Okay, so now to our food tool, right? Our little handy
grater, this Eva grater which goes back a long ways, here you go.
Inga: Thank you.
Jackie Keller: I have some Danish cheese, of course, Danish Havarti
cheese. Show us how it works.
Inga: Okay.
Jackie Keller: Right over the top, wow. You get that egg done. Perfect.
Inga: This is pretty much it.
Jackie Keller: Then I noticed that the Danes also love their pork,
right?
Inga: Pork, yes, pork and bacon.
Jackie Keller: Pork is a big one. Do they have this all natural kind of
no sulfites, no additives, no preservatives?
Inga: Now they have it as well, yes.
Jackie Keller: Would you typically have that with a Danish breakfast egg
like this?
Inga: Yes.
Jackie Keller: Yes? Well it’s just about cooked. Let’s turn it over,
maybe not. I should have left the butter in, right?
Inga: Shall we put it back?
Jackie Keller: Alright, it’s going to be a sunny side up egg, I think.
Inga: Easy over.
Jackie Keller: Easy over? Okay, go easy over the egg.
Inga: I like it easy over.
Jackie Keller: I’ll add some bacon there to it.
Inga: They always have it easy over.
Jackie Keller: Do they? I think it’s scrambled to tell you the truth.
Well, the cheese is the thing, right?
Inga: The cheese it the thing.
Jackie Keller: Egge ke?
Inga: Kage, cake, kage.
Jackie Keller: Okay, alright, alright, shall we taste it?
Inga: Yes.
Jackie Keller: Alright aeg kage, here it is. It’s kind of a loose egg.
Inga: Where’s this pause thing? Clear, pause.
Jackie Keller: There you go. Alright.
Inga: Me again?
Jackie Keller: You again.
Inga: Would you like to try?
Jackie Keller: Okay, I’ll try. I like eggs.
Inga: Me too.
Jackie Keller: I love Havarti cheese.
Inga: Yes.
Jackie Keller: Delicious, thank you so much for joining me today.
Inga: You’re very welcome, my pleasure.
Jackie Keller: If you want this recipe or any other recipes in our
international cooking series visit me at empowerme.tv and check out
the Food Exposed page. I hope you’ll tune in for another segment of
our international cooking series where we explore what’s on your
plate. For more Food Exposed check me out on empowerme.tv, and until
next week remember make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed and our international cooking
series. I’ve been fortunate over the years to have visited many, many
different countries, and to travel the world. I’ve studied in
different countries on different continents, and I’ve been in a
million food stores, cooking stores, and little shops everywhere, and
I never get tired looking for unique, different food tools. It’s
amazing what you can find. And in Germany, the culture has long been
associated with food. Just remember the fairytale Hansel and Gretel
and the gingerbread house. But today when you think of German food,
what’s the first thing that comes to mind, all right, besides
Octoberfest? Now, you got it.
The different regions of the country have very different and distinct
styles of cooking. And there are many staples of German cuisine that
are found throughout the country, everywhere you go, like sausage, and
cold cuts, and seasonal vegetables, and white asparagus, which is keen
during the season; it’s on every table and every restaurant. But
styles of cooking have changed over the past 50 years in Germany.
Lighter mid-day meals are more common and more often the heavy meats,
the game, the pork, the things that are traditionally associated with
German cooking are less dominate. Mustard is always popular, and there
is a huge variety of mustards served on every table, and horseradish
is also commonly used as a condiment.
Joining me today on Food Exposed is Inga Rouse [SP], a Munich-born
citizen of the world. Inga has spent the last 34 years living in six
different countries with her great husband and her two fabulous sons.
She’s here for a short yearly visit from her magnificent 120 year old
home on the Rivers end, just outside of Paris, Inga, welcome to Food
Exposed.
Inga: Thank you for having me.
Jackie Keller: Thank you for joining me. Today we are going to make
something I think that’s sort of Nouvelle German, so preparing
vegetables, I think no matter where you are, it’s one of the hardest
parts of cooking. It’s one of the most time consuming, one of the most
burdensome, and I was so excited when you introduced me to this German
food tool called Spirelli. And it’s a spiral food cutter, that simple.
So it’s made by this company, GEFU, that makes these German food
tools. And today, we’re going to show our guests what we can do with
it. Are you ready?
Inga: I’m ready, yeah.
Jackie Keller: All right. I’ll let you be the Spirelli master.
Inga: The Spirelli master, okay.
Jackie Keller: And while you’re doing that I’ll whip up a little
dressing for our salad.
Inga: All right. Would you mind if I [inaudible 03:11]
Jackie Keller: Please. Spirelli away.
Inga: So this is how it works, it’s really easy.
Jackie Keller: Oh, look at that. That’s so pretty. They look like
noodles.
Inga: Like spaghetti.
Jackie Keller: That’s the whole point, right?
Inga: Right.
Jackie Keller: Wow. It doesn’t take much, huh?
Inga: No. It doesn’t.
Jackie Keller: Beautiful. So you’re starting with zucchini. And
zucchini, you find that in a German salad?
Inga: Yeah, nowadays, yes.
Jackie Keller: Tell me about Germans and German home gardens and that
whole movement?
Inga: Well now, it’s beautiful, isn’t it? It’s so colorful. If ever
possible, locals would grow their own salads, vegetables, and herbs.
My uncle who lives in Eunuch, even drives to a farm to make sure to
get well-fed and naturally raised chickens and cattle meat from
chickens. While he is out there, he gets his farm eggs; so things have
been rediscovered, old things.
Jackie Keller: And what about the vegetables? Now you’ve got these
beautiful carrots. So we’ve got probably a good amount of that to
bring some color to it. What other vegetables might you find in a
salad like this?
Inga: Well, always of course, the green leafy vegetables like Romaine. But
also, long-forgotten treasures like sugar-leaf salad for instance,
buttercup; there are many varieties. Asparagus you might find in
salads as well.
Jackie Keller: But with the Spirelli cutter?
Inga: The Spirelli cutter, turnips work nicely. And by the way, there is a
typical old, very old forgotten turnip which is [inaudible 05:16]
gourmet food that’s called [inaudible 05:20] turnip. And this you can
Spirelli away, too.
Jackie Keller: Well, you know, I’m going to make a very simple with
this, because I would guess that you don’t get too elaborate. And I
see we brought along some sun-dried tomatoes, so shall we put that in
as well for some color and some rich flavor?
Inga: That would be absolutely great.
Jackie Keller: And we have some sun-dried tomatoes packed in a little
olive oil. And it doesn’t take much to get that flavor. Shall we use
some of that olive oil flavor for our dressing as well?
Inga: Mm-hmm, and the radish.
Jackie Keller: Oh, look at that, it’s so pretty. Now what time of day
might Germans be having a salad like this?
Inga: Probably for lunch.
Jackie Keller: Lunch is the mid-day meal there?
Inga: Yes.
Jackie Keller: Yeah. So I’ve got some salt, a little bit of fresh
cracked pepper, and we’ve got some white balsamic vinegar here. I’ll
put that in, and I brought some fresh basil. That is so pretty.
Inga: I think that’s enough for showing.
Jackie Keller: Right. Do you want to pair some fresh basil leaves into
that? And I’ll whip together this with a little bit of more olive oil,
and what about protein? Protein here in the States, everybody is crazy
about protein. Everybody has to have protein in everything. We’re
eating a lot of protein these days. I brought some Mozzarella cheese.
What else might you find in this typically German kitchen?
Inga: In the typical German kitchen? Well, chicken for protein.
Jackie Keller: I know German cuisine, there is a lot of different
sausages.
Inga: A lot of, that’s true, yeah. Sausages, however, very often are not
so very healthy.
Jackie Keller: All right. So we have a little dressing here to go on our
salad. And let’s just pour a little bit on. I don’t want to overdress
it.
Inga: Right.
Jackie Keller: Just lightly drizzle, and…
Inga: That looks wonderful.
Jackie Keller: Here we go.
Inga: Thank you.
Jackie Keller: There you go. That is so pretty.
Inga: It’s pretty.
Jackie Keller: It’s very pretty. Now this is noodle salad, but there are
no noodles.
Inga: No noodles.
Jackie Keller: So in German, what would you call this?
Inga: [inaudible 08:05].
Jackie Keller: It’s a [inaudible 08:08]. All right, well, let’s taste
this [inaudible 08:15] salad, shall we?
Inga: Okay.
Jackie Keller: All right. So look at that. It’s so nice. Just like
spaghetti.
Inga: Exactly.
Jackie Keller: That’s fun. Are you going to be brave enough to try to
taste this thing?
Inga: Oh yes. It smells wonderful.
Jackie Keller: All right. You’re going to have to get a little cheese in
there, a little couple of cubes of mozzarella. All right, let me know.
So this could be a light lunch?
Inga: A light lunch, but for dinner as well. It’s really so versatile.
Jackie Keller: All right. How did we do? Oh, you are so delicate.
Inga: It’s delicious.
Jackie Keller: Good.
Inga: It’s really nice.
Jackie Keller: Great. [inaudible 09:05]
Inga: [inaudible 09:06]
Jackie Keller: Okay. Well, thank you so much for joining me today. I
hope you’ll join me again for some more international food tools. And
for this recipe, you can visit our website. You can come to Food
Exposed, and find the recipe and more tips about German cooking and
German foods. And of course, we hope you’ll tune into another segment
of our international food tools series, where we explore what’s on
your plate. For more Food Exposed, check me out on empowerme.tv. And
until next week, remember make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed, where each week we take a close
look at what’s on your plate. My name is Jackie Keller, and I’m the
founding director of NutriFit, Los Angeles leading healthy food
company. Let’s talking about eating out and the whole healthy food
movement; while they are not always synonymous, these two are becoming
increasingly paired in conversation, both written and verbal. So
exactly how popular are the healthy restaurant menus these days? And
I’m not talking about fast food. Well, my company NutriFit is a member
of the California Restaurant Association which is a part of the
National Restaurant Association.
I was looking at their reports and figured out that about 71 percent
of adults are trying to eat healthier at restaurants. In fact the top
restaurant culinary theme includes children’s nutrition, gluten-free
cuisine, and healthy nutrition. Other menu trends include local
sourcing, whole grain items, lower sodium, lower calorie items, and
people are even asking for restaurants to offer smaller or half-size
portions at a lower price. Today’s consumers seem to be more
interested than ever in what they eat, and where their food comes
from. And this is reflected in many trends. And that was a quote from
the National Restaurant Association’s Vice President. So this is
really good news since eating out continues to be on the rise.
According to the U. S. Department of Agriculture, nearly half of every
dollar spent on food is spent on food away from home, home away from
food. So here are some interesting restaurant statistics. Nine out of
ten consumers say that they enjoy going out to a restaurant. Seven out
of ten say that restaurants provide taste sensations that aren’t
easily duplicated at home. And eight in ten look for their favorite
menu items. Nine in ten go out to restaurants for good service and
seven in ten go out to restaurants because they have a convenient
location. So how do we choose our restaurants? Ease of parking, decor,
atmosphere, some place new, and a place that serves food that they
haven’t tried before. These are all things that seem to factor into
choice.
Did you know that six out of ten are looking for eco-friendly
practices that restaurants use and locally sourced ingredients? Seven
out of ten are interested in having some healthier options on the
menu. So it’s really no surprise that I met my guest in a venue
dedicated to healthy lifestyles. Michael Epstein and Scott Schwimer
have taken on the food and hotel scene around the globe. They are
lovers of food, life, and each other, and they know more about luxury
hotels and the restaurant scene than any other couple I know. Michael
Epstein became the youngest jaguar dealer in the country at the age of
19 following his passion for automobiles, and today, he remains an
avid car collector. Michael founded System 800 International in 1986,
which went on to become the largest reseller of 800-phone line service
in the United States, and pioneered touch-tone technology for credit
card processing. After going public in 1988, the company merged with
Independent Entertainment Group, and produced pay per view events for
cable t.v.
A native Angelino, Scott E. Schwimer was appropriately born in the
year of the Monkey. He received his BA from Stanford University, and
his JD from Loyola Law School. He worked on Capitol Hill before
jumping into his career as an Entertainment Attorney for both
Television and Motion Pictures. Scott’s passions also include being an
artist, photographer, painter, sculptor, writer, producer and world-
traveler; and of course, he is passionate about eating and dining.
Michael and Scott have been collecting photography for over twenty-two
years. And they have one of the largest collections of glamour
photography archives in the world. They’re the publisher’s of George
Hurrell’s work, as well as Mel Roberts’, Henry Langdon’s and Ian
Wright’s photos. The Dining Duo travels the globe and takes on the
foodie scene in L.A. and other hot spots. Lovers of food and each
other, they know more about the restaurant scene. These two partners
who eat out at least 21 meals a week for about 26, 27 years together,
they have a world to share with us. Michael and Scott welcome to Food
Exposed. I’m so glad you could come today.
Michael Epstein: We’re glad to be here.
Scott Schwimer: Thank you for that intro.
Jackie Keller: Thank you so much. Well it really is true. It is true,
you eat out meal?
Michael Epstein: We do.
Scott Schwimer: Yes.
Jackie Keller: Every single meal?
Scott Schwimer: It used to be an embarrassment to say something like
that, but now we get to gloat about it.
Jackie Keller: And we talked about a little bit earlier about how people
make choices for restaurants and what they look for. How do you guys
decide like where should we go? You’ve probably been to most every
place in LA?
Scott Schwimer: Well, we have in fact, but it’s not always going out to a
fancy restaurant. It’s not always about that. Sometimes we’ll choose
something that is, as you just said in your introduction, someplace
close to our home.
Michael Epstein: Easy to park.
Scott Schwimer: Easy to park. Healthy is a big consideration. And then
we, of course, do like to treat ourselves and go to really wonderful
places, unique restaurants, one of a kind type places. It’s just
really how we feel and how we’re doing that day.
Jackie Keller: Do restaurants let you know that they, are you on a list
to get a little special treatment in there?
Michael Epstein: We like to go incognito, although, obviously, people know
who we are because of our names. But we choose restaurants that we
really enjoy, the food and the quality of food. In fact, one of our
favorites is right in this neighborhood, Providence, which is probably
the best restaurant in Los Angeles as far as we’re concerned, one of
the best anyway.
Scott Schwimer: And in fact, we’re all in Los Angeles very lucky, because
they open up for lunch on Fridays.
Michael Epstein: That’s a good point.
Jackie Keller: So how do your passion for art and cars intersect with
your love for food?
Michael Epstein: Well I think food is an art and Scott has been very adept
at photographing food now, and food has really become an art for him.
And it’s changed a lot over the last, I’m going to be 60 years old,
and I’ve seen so many changes, because I was raised with basically
some gourmet food at really fine restaurants. But the food was always
prepared beautifully, but now it has to be photographable so that has
certainly changed over the years. And as far as the cars go, you know
we like restaurants where we can park close and we can keep an eye on
our cars when we’re driving something special.
Scott Schwimer: And I noticed in the introduction that you had a picture
of our dog Triple, our beloved dog. And so oftentimes he will
accompany us in the car,
Jackie Keller: Oh, does he?
Scottt Schwimer: In the car.
Jackie Keller: Does he come into the restaurant.
Michael Epstein: No, he doesn’t.
Scott Schwimer: But we have to be able to keep an eye on him.
Michael Epstein: Well, if it’s a restaurant with an outside patio.
Scott Schwimer: And there are some restaurants that are quite animal
friendly. In fact we also live in the desert, and there are numerous
restaurants there that will allow you to bring your pet, and they
bring out bowls and all sorts of other things. So restaurants have
become quite friendly.
Jackie Keller: Interesting. So what do you see as the top trends in
restaurant menus, I mean what do you see?
Michael Epstein: Some of the things that you mentioned, Jackie. It’s about
locally-sourced ingredients more now than ever. Scott and I don’t
really get the gluten-free concept unless you have celiac disease. But
this is like the hot button as you know in this business, and every
restaurant we’re seeing now is popping up with gluten-free menus and
gluten-free items on the menu. Scott will tell you about our big
button recently which is sodium.
Scott Schwimer: Yes, well, we’ve discovered, I know you showed our
pictures a little earlier in the introduction, and we don’t quite look
like that anymore. But as we’ve been getting older, we realized that
when you get that horrible feeling, a lot of restaurants feel like
they have to create flavor by adding a high amount of sodium. And when
we wake up in the morning, we’re completely swollen; we realize it’s
swelling our organs on the inside and not just the outside. So we have
been instructing restaurants on low sodium usage. We find that they’re
starting to get a trend now.
Jackie Keller: That’s interesting.
Scott Schwimer: Yeah, so we hope that trend will continue, because we
really don’t need salt in order to enjoy the food.
Jackie Keller: Interesting. So is there a stigma attached to the word
healthy when you go to a restaurant and you ask for a lower sodium
option? You ask them to keep it on the healthy side?
Michael Epstein: No. I don’t think so at all. I think that is to be
expected nowadays.
Jackie Keller: Even in the finer restaurants? I know you guys go to some
pretty fancy places.
Scott Schwimer: I think especially in the finer restaurants. They’re a
lot more accustomed to accommodating a menu. We went to a new
restaurant that we tried out on this last week, and I asked for
something that was low sodium, and they just looked at me like a deer
in the headlights, because apparently, everything had high sodium. So
I think that as you go up to a more expensive and tailored experience,
then they are happy to accommodate you. And hopefully, the trend will
go in that direction with the other restaurants.
Jackie Keller: I think if consumers demand it, then you’re going to see
more of it.
Michael Epstein: Yeah, and you, Jackie, being in the food business, I’m
sure you noticed that pre-processed foods, I mean, we’re just in
amazement, 30, 40 percent sodium in products. It’s scary.
Jackie Keller: It is scary. And there’s a lot of learning that has to
take place, I think, at the consumer level in order to avoid ending up
with a saltier product than needs to happen. So when you’re on the
down low and you just want to go slumming, where do you go? Is it
Tommy’s? Is it Pings?
Scott Schwimer: That’s very funny. I can’t handle any of those. I
actually don’t eat red meat, probably for about…
Michael Epstein: Beef, you don’t eat beef.
Scott Schwimer: Beef, for about years now. I haven’t had a hamburger
since my sophomore year in college. Michael has joined suit because…
Michael Epstein: My cholesterol was a little high. I’m a big burger lover,
but I tend to switch to turkey burgers now. But if I am going to treat
myself to a beef burger, I go to Five Guys or to [inaudible 11:25].
Some of my favorites are the [inaudible 11:27] which are grass fed so
at least it’s somewhat healthy.
Scott Schwimer: And one of our favorite guilty pleasures is Motza, which
has the best pizza that we have found really anywhere and the best
chopped salad, and fantastic lemonade, and they have a fantastic
desert selection. I feel like I’m promoting Motza, but it is a really
a good guilty pleasure.
Jackie Keller: Well, I asked you, and it’s nice to know that there are
places out there that you can go and enjoy that are really good
quality food.
Scott Schwimer: And not spend a fortune.
Jackie Keller: And not spend a fortune. Well, I thought it would be fun
if we spend a few minutes creating something healthy and low sodium
and fun that you might find in a restaurant if you were looking for it
here today. Are you game?
Scott Schwimer: Sounds great.
Michael Epstein: Let’s do it.
Jackie Keller: You know, one of the things that I love most are salads.
I’m a big salad person, and it really annoys me when I get to a
restaurant and the salad is soggy or I can feel the greasy, and I
usually try to ask for everything on the side. But some things are
already mixed in, and you’re just stuck with it. And so I thought it
would be fun to show how good sesame chicken salad can be without
having it being loaded with oil, loaded with fat, and unhealthy. So I
got the ingredients together to make a really quick simple, this is
sort of, it’s not really Chinese chicken salad. It’s a sesame tahini
style, like a Middle Eastern chicken salad. So I thought we’d put it
together real quick and…
Scott Schwimer: It sounds great. You’re making me hungry.
Michael Epstein: Teach us something.
Jackie Keller: Who’s going to hold the whisk? You’re going to whisk, and
I’m going to make the dressing.
Michael Epstein: We eat out every meal…
Jackie Keller: So this is a little bit of sesame tahini paste. And this
is, of course, ground sesame seed, so it is high in oil, but it’s a
very healthy fat.
Scott Schwimer: How do you do that though? How do you grind the seeds?
Jackie Keller: You can even use a coffee grinder.
Scott Schwimer: Seriously?
Jackie Keller: And grind it to…
Michael Epstein: So what makes it liquidly?
Jackie Keller: The seeds eventually, it’s the oil in the seeds, right?
So I have some vinegar here. And this, by the way, is the sesame
tahini if you wanted to buy it and cheat. You don’t have to grind your
own seeds. You can just go to the Middle Eastern store and buy it.
Some of the better stock supermarkets will have it, but you can also
find it at the Middle Eastern market and get that.
Scott Schwimer: Smells wonderful.
Jackie Keller: So we’re going to add a little bit more liquid to that to
get it to thin out. So I’m adding a little white vinegar to it.
Michael Epstein: Are you taking notes?
Scott Schwimer: Yes, I’m taking notes.
Jackie Keller: And a little cayenne pepper. Now this is…
Michael Epstein: I love cayenne pepper.
Jackie Keller: I noticed that, Michael. I looked you up in our system
from the time that you got a couple of meals from us and I know that
you like it spicy.
Michael Epstein: I do like it spicy.
Scott Schwimer: He certainly does.
Jackie Keller: Now here is where we get into trouble in restaurants,
with the soy sauce. And so I have low sodium soy sauce. This is not a
fancy one, but if we put a little bit of this in, it will add just…
Scott Schwimer: Now where do you get low sodium?
Jackie Keller: Now that’s the sesame oil. This is the sodium.
Scott Schwimer: Okay.
Michael Epstein: How low is it, Jackie?
Jackie Keller: Well, Michael, you have your glasses on, and you can
[inaudible 15:17] I do.
Michael Epstein: Okay.
Jackie Keller: So yeah, you want to sit that down and keep it away from
that pretty shirt. Close that.
Michael Epstein: Okay, so it’s got 19 percent, so that’s not too terrible.
Jackie Keller: No, because we’re going to spread this out over multiple
servings, so that’s another thing to keep in mind, is that you can
dilute this by adding in just a little bit of water. And if you want,
or a little bit more of the vinegar to cut through the fat a little
bit, and to reduce the sodium. So that’s enough dressing for five
servings, easily.
Scott Schwimer: Jackie, or one serving for him.
Michael Epstein: I like dressing. But, Jackie, is this something that if I
am on your food program, this is something you serve?
Jackie Keller: Yeah, this in the NutriFit menu. We use the base of
romaine hearts for this, and then the chicken, which has just been
poached. Now, all I did was bring some water up to a boil. I added a
little bit of ginger, a little bit of lemon to the water, put the
chicken in, turned the heat off, and let the chicken poach for 20
minutes. That’s it, on very, very, very low heat and then we hand
shred the chicken, so this goes here.
Michael Epstein: Now, do you need to learn how to do that?
Scott Schwimer: I think it’s easier to just order it from you.
Jackie Keller: Well, first you have to taste it. So let’s put in some
green onion and a little bit of cilantro.
Michael Epstein: The cilantro, it looks great.
Jackie Keller: And now we’re going to get the dressing in, so…
Scott Schwimer: By the way, it smells amazing.
Michael Epstein: Doesn’t that smell amazing?
Jackie Keller: So let’s pour that in.
Scott Schwimer: Okay, here we go.
Michael Epstein: I think that is really what defines Jackie from other
food delivery services is that the food is really so tasty.
Jackie Keller: Thank you, Michael. That’s so sweet of you.
Scott Schwimmer: Well, we know. We’ve experienced it.
Michael Epstein: So we’re putting all of this in?
Jackie Keller: Yeah, we’re going to put all of this in because I know
this is multiple servings. And, of course, we have more lettuce, and
you can always add more lettuce. No. Bad. Have you been hanging out
with Triple too much?
Scott Schwimer: That’s our doggy.
Jackie Keller: All right, Michael. Do you want to just hand me that
plate, and we’ll just plate a little of this salad up, and you guys
can give it a taste. And remember we didn’t measure anything, so you
know, you’ll have to tell me.
Scott Schwimer: It looks delicious.
Jackie Keller: There you go.
Michael Epstein: It does look delicious, yum. Is it good?
Scott Schwimer: Sensational.
Jackie Keller: Sensational is a great word; you sweetie pie. Oh, thank
you. That makes me so happy.
Scott Schwimer: Too bad you guys aren’t getting any, because this is
amazing.
Michael Epstein: This is really tasty. And is it low calorie, Jackie?
Jackie Keller: Yes, it is. It’s low calorie. It’s healthy. It’s low in
fat. Of course, for you guys, it’s low in sodium.
Scott Schwimer: Fantastic, fantastic.
Jackie Keller: Thank you so much.
Michael Epstein: Will that be enough for all of us?
Jackie Keller: We’ll have to take a take home..
Scott Schwimer: And this is really good.
Michael Epstein: It’s really tasty.
Jackie Keller: Thank you.
Scott Schwimer: Thanks so much for having us.
Jackie Keller: You’re welcome.
Michael Epstein: This was really fun.
Jackie Keller: I know that the audience wants to follow the Dining Duo.
Your site is so much fun. I know you’re big in Instagram as well, and
you post pictures constantly of places you’ve been. Some of them look
so fun. It’s fun to look vicariously. So if you could tell us how
people can find you.
Michael Epstein: Oh, thank you so much. Well, if you go to
www.thediningduo, and it’s really important to put in the t-h-e,
thediningduo.com, or follow up on face book. We have lots and lots of
visitors. We review all sorts of restaurants, all sorts of exclusive
hotels.
Scott Schwimer: Tell them where we’re off too.
Michael Epstein: And we’re off to Mexico City, because there is a huge
food scene explosion in Mexico City.
Jackie Keller: Oh my goodness.
Scott Schwimer: Everybody’s heading to Mexico City over the summer.
Michael Epstein: We’re leaving next week.
Jackie Keller: I’ve never been. Can I go in the suitcase or something?
Michael Epstein: Absolutely.
Jackie Keller: Just send me lots of pictures.
Michael Epstein: You know if you put a little tequila right in here, it
would be perfect.
Jackie Keller: Well, I wish you safe travels, healthy travels, and lots
of fun, and come back and visit us when you get back.
Michael Epstein: It’s been really fun. Thank you for having us.
Scott Schwimer: We’ll see you out in the restaurants.
Jackie Keller: Yeah, absolutely. One of my favorite parts of coaching
involves the use of metaphors. Just as a reminder, a metaphor is the
expression of an understanding of one concept by relating it to
another similar concept. And artists use metaphors all of the time as
do authors. So here is a metaphorical story that you might be able to
relate to. It’s called the tree. It was a warm sunny day in the
magical forest, and several rabbits frolicked by the side of the
forest pond as the gentle breeze rippled through the largest oak
overlooking the water making the leaves dance and tingle softly, the
unmistakable scent of wild lavender in the air. I can do a lot better
than this declared the largest branch on the tree. Soon I’m going to
branch out on my own. I’m almost as big as the entire tree now. I take
most of the light around here and absorb the food and catch most of
the rainfall.
On top of that, I provide the best shade for travelers in the summer and
the majority of acorns for future growth, food for the squirrels, and
rabbit population. I am supreme said the largest branch. The other
branches on the tree agreed. They had to accept what the big branch
said. He was indeed the most predominant in most ways. His only
failings being a lack of modesty in understanding that all parts of
the tree were one. The trunk of the tree in his usual manner said
nothing. Unnoticed, he just quietly kept on supporting the chattering
branches as he had done year in and year out since ancient times.
Late one year when the cold nights were drawing in and all of the golden
leaves had stumbled sleepily to the ground, a woodcutter appeared and
eyed the large branch. That’ll keep us warm for the winter, he said to
his apprentice. With no more ado, he sawed off that large branch and
dragged it away to his hut. The smaller branches were panic stricken
thinking that their turn was next. Your time is yet to come groaned
the trunk in a deep grumbling voice for his body ached where the big
branch had been chopped off. He felt not only had he lost an arm but a
son as well. Everyone’s turn will come, even mine. So be advised that
you can survive longer and be happier if you don’t get noticed or too
big for your boots like he did. So a tree is just one branch. The same
way as a branch without twigs and dancing leaves is barren neither is
a trunk alone a tree. I am but nothing without branches and roots, and
that’s the metaphor.
Thanks for joining me today on Food Exposed. Make sure to tune in next week
for another close look at what’s on your plate. And if you have
questions or comments, reach out to me at empowerme.tv/foodexposed.
For more Food Exposed, check me out on empowerme.tv and until next
week, remember, make food your best friend and exercise your companion
for life.
Jackie Keller: Welcome to Food Exposed, where each week we take a close
look at what’s on your plate. My name is Jackie Keller and I’m the
Founding Director of NutriFit, Los Angeles’ leading healthy food
company. Today we’re taking a closer look at the second deadliest
disease plaguing our modern world – cancer. First, some good news on
the cancer front; death rates for all cancers combined and for the
leading cancers among men are declining. For women, those rates have
stabilized. According to the National Cancer Institute, this is true
across the fifteen most common cancers for all races and all
ethnicities combined. Still it is estimated that 35% of all cancers
are tied to our nutrition habits. We hear a lot about that these days
and how much fat is good for you. What kind of fat is good for you?
What we should be worried about. Here’s a quote that I want to share
with you. “Obesity-related cancer is now an official definition used
by both the American Cancer Society and the National Cancer Institute,
but this does not mean that other cancers are not related to obesity;
only that there is currently not enough evidence because the cancer is
not well-studied or rare. Only lung cancer so far has not been linked
to obesity probably because of its strong association with smoking and
low air quality status. As recently as April 9th, just a few days ago,
a large published study of over 330 thousand women living in ten
European countries were followed for over 11 years. That study
concluded that high saturated fat and high total fat intake were
associated with a higher risk of breast cancer.
So it all comes down to basics. What should we be eating to provide
the best opportunity to lower our risk of cancer? Eating seven or more
portions of fruits and vegetables a day reduces your risk of death
from cancer at any point in time by 25% compared to eating less than
one portion, according to a new study that was published in London in
March of this year; eating three to five portions of fruit and
vegetables daily decreased death risk by 19%. A new study published in
the New England Journal of Medicine found that people who ate a daily
serving of nuts were significantly less likely to die from any cause
as opposed to those who never ate any nuts at all. The message is
clear. Eating healthily, plenty of fruits and vegetables, all of which
are rich in antioxidants, moderate amounts of saturated fat, not
having too much meat or full-fat dairy and having modest servings of
healthy nuts and monounsaturated fats, that will give your body the
best ammunition possible to fight cancer.
Most of us know someone that has been touched by cancer. My own mom
died from cancer and this has driven a lot of my energy and purpose.
Every time I think of purpose, I think of OnPurposeMagazine.com. It’s
an online publication that I write blog posts for and that I interact
with. My next guest is the founder of this wonderful publication. JW
Najarian spent the first 35 years of his career as a computer engineer
and a project manager before he changed to a career in commercial real
estate. He started the Commercial Real Estate Professionals Investors
Group in 2006 and then began working actively in philanthropy for
Humanities Unites Brilliance and Feed 333. A proud veteran, JW also
built a LinkedIn group of over 40 thousand U.S. veterans use the
resources of the group to connect and help each other. Since then, On
Purpose Magazine has flourished and it’s dedicated to helping people
find comfort and hope in today’s complex world; JW, welcome to Food
Exposed.
JW Najarian: Thank you for having me here.
Jackie Keller: Thank you so much for coming.
JW Najarian: We’ve talked so many times and it’s really great that we
finally get to meet in person.
Jackie Keller: I’m delighted.
JW Najarian: I’m just delighted to be on your show.
Jackie Keller: Well, thank you. Thank you. Do you like to report on
nutrition for On Purpose Magazine? Tell us about that?
JW Najarian: As we talked about in the interview that I did with you,
it has kind of been a hobby of mine over the years. I actually went to
Naturopathy School for a very short time because I thought it was my
calling to be a Naturopath and talk to people about nutrition and
things like that, but I found it was more of a hobby. I got tired of
it and got into other things, but I still really am interested in
nutrition and I do report on it quite a lot. You were just talking
about cancer. I’m a cancer patient right now.
Jackie Keller: Wow.
JW Najarian: I went from burgers and my new friend is kale.
Jackie Keller: Good. Good. You’ve met kale.
JW Najarian: I’ve met kale.
Jackie Keller: Yes. Kale is a wonderful, wonderful thing.
JW Najarian: Yes. I’ve learned I’m a nut eater, I’m a kale eater and
I’m learning how to make kale taste good and how to eat vegetables and
stay away from sugars and salts. There has been a major change in my
diet. So I’m really excited today to talk about it.
Jackie Keller: Good. Good. What about the fitness side? Do you report on
fitness too in On Purpose or is more nutrition-oriented? Tell us a
little bit about that.
JW Najarian: First of all, On Purpose Magazine is a magazine that we
put together mainly to put out some really… There’s a lot of content
on the internet as you know, but we wanted to put out some really good
content on the internet. Just really helpful stuff, there’s a lot of
garbage out there. So we started by talking to celebrities because
celebrities bring eyeballs. They bring people to you. So talk to them
about their cause and their foundations and the good things that are
going on. I love to talk to authors. They have great stories. I talk
to authors, especially the ones that are talk about self-help and
personal development and things like that. That’s how I got into
talking to authors about nutrition like yourself and fitness and
working out. I workout, I go to the Y every day.
Jackie Keller: Good.
JW Najarian: I’m learning about stretching after as opposed to before.
One of the things you learn… I spent this last year pretty much in
bed a lot of the time because I had spine surgery from tumors in my
spine as I had stage 4 cancer. One of the things you find out is that
you lose muscle mass… I’m on Androgen Deprivation Therapy also.
That’s taking all of the testosterone out of my body which means I
lose muscle mass very, very quickly. I have to go to the gym. I have
to be a gym rat in the morning and workout really hard; harder than a
lot of people. You’ll notice right now I’m sweating a lot because I’m
going through, what women would call, their personal summer of
menopause because I don’t have any testosterone left in my body and
that’s one of the treatments I have to go through. Working out is
really essentially… You’ll notice most people say, “You have cancer.
You haven’t lost your hair and you’re overweight.”
Jackie Keller: You look great. No, but you look great.
JW Najarian: Well, thank you. I haven’t had to do the chemo therapy
that makes you lose weight or lose your hair. Not at this point.
Jackie Keller: You have to be on a special diet though.
JW Najarian: Yes. They don’t make you. Nobody comes to your door. The
cancer doesn’t come to your door and give you a hard time, but the
numbers that you talked about. They are real. You have to beat the
odds. The odds are not good for all cancers. In order to beat those
odds, you have to do the right things. That has a lot to do with
nutrition, but also mindset. It’s not easy to pass up my favorite
burger place.
Jackie Keller: Right.
JW Najarian: When you’re out with your friends and they’re eating a
bunch of fries, it’s not easy to say no.
Jackie Keller: When you think about the magazine, do you have a favorite
type of article that you like to do? Do you have a favorite type of
interview? Is it about causes and things that revolve around those
issues? What do you enjoy the most?
JW Najarian: We do highlight causes a lot of times. I came up with the
name On Purpose because I wanted to do articles with purpose, on
purpose, if that makes any sense. That means that the articles I do
mean something and teach something. They are hopefully intriguing and
educational. They make you think. They teach you something. That’s why
I love your articles. They have great recipes that you put in our
magazine and also great articles on all kinds of things for wellness
and health. Those are the things we look for. My personal favorites
are authors because of the stories that they tell.
Jackie Keller: You have celebrities that do shout-outs to the vets and to
various things.
JW Najarian: That’s my favorite thing. Every time I get a vet on, I try
to get them to do a U.S. veteran shout-out. One of my favorites was
when I was a kid I loved space and the whole Apollo thing so I’ve had
Buzz Aldrin to yell out to the vets for me.
Jackie Keller: That’s cool. That’s cool. What about authors and up and
coming authors? How do you help them out?
JW Najarian: The magazine actually makes no money. It’s just out there.
It was my outlet to put out good information and good content. I was
doing a lot of stuff in commercial real estate where I was putting out
content about the economy. I was talking to world economists and
things about finances for the commercial real estate industry, which
is a little boring. So I moved over to celebrities because it was more
fun.
Jackie Keller: Right.
JW Najarian: The question again was? I’m sorry.
Jackie Keller: How do you help up and coming authors?
JW Najarian: Oh, authors. Yes. What I’m trying to do is move to a model
where I… Because I talk to a lot of best-selling authors and one of
the things I do in the last ten or fifteen minutes of the interview is
I talk to them about their journey that they’ve taken writing the
book. Why they decided to publish a certain way? Who they published
with? What is their writing cycle like? All of those kinds of things,
this is very interesting to authors. We’re trying to move over now to
a monetization phase, where maybe we can help some authors out; up and
coming authors who don’t know how to get their books out and how to
promote their books. Nobody’s calling them up to promote their books.
Maybe if they’ve got any interviews [inaudible 11:19] in Kenosha,
Wisconsin it’s not on a site like mine that gets a lot of attention.
So we’re working on something now to put something together that will
cost a little money, but we’re going to try to make it fair where we
can help you promote your book.
Jackie Keller: That’s great. Do you ever discuss religion or politics? Do
you get into controversy?
JW Najarian: No. We really stay away from those kinds of things because
they are non-academic subjects to us. We don’t want to really… It’s
hard to talk about those. We are going to start something called “Talk
Summit”. That’s coming up, watch for TalkSummit.com. That’s going to
be a blog/talk radio show with me and a couple of my friends. We’re
going to pretty much tear it up.
Jackie Keller: That sounds great.
JW Najarian: We’re going to let loose.
Jackie Keller: Alright.
JW Najarian: It should be fun.
Jackie Keller: Well, we’ll watch for that. In the meantime, I thought we
might spend a couple of minutes in the kitchen together cooking up
some great antioxidant-rich cancer protective foods. What do you
think?
JW Najarian: I think that’s a great idea.
Jackie Keller: Alright. Well, let’s cook.
JW Najarian: Alright.
Jackie Keller: OK, JW we’re ready to cook and I thought it would be good
to structure a recipe that anybody can make at home; something very
simple, something very nutritious and something very appropriate for
guys with cancer, or guys that want to protect their prostate because
I know that we have a high incidence of prostate cancer, it’s a very
common one. We also know a little bit about how healthy it is for guys
to have tomato products. Particularly, cooked tomato products because
tomatoes…
JW Najarian: The lycopene or something?
Jackie Keller: Exactly. Tomatoes have a lot of lycopene and when you cook
the tomatoes, the little cells in the tomatoes burst and more lycopene
is released, so that is a very cancer protective element and we want
to get more of that in our diets. So here’s a great simple vegetable
casserole that is designed with guys in mind.
JW Najarian: Wonderful. Perfect.
Jackie Keller: Are you ready?
JW Najarian: Yes.
Jackie Keller: Simply, we’re going to take out a warm skillet and I’m
going to spray it with just enough oil so that we don’t burn our
vegetables. I’ll start with some of the harder vegetables first. I
have some zucchini here and we’re just going to get that in so that it
has a little bit of time to soften up before we add in some other
stuff. You’ll notice that I did start with some healthy oil, but I
don’t want to add more to it because we talked a little bit about
healthy fat and obesity and the fact that so many cancers are tied to
obesity. So we want to let the vegetables kind of get started. Whoops.
I confused it. We’re going to let the vegetables get started this way.
JW Najarian: When you were talking about fats and cancers, the fats and
cancers, were you talking about omega-3 fats too, just as much?
Jackie Keller: Omega-3 is…
JW Najarian: Or just saturated fats?
Jackie Keller: It is really more saturated fats that contribute to a
higher incidence of cancer. There have been studies that have shown
that the monounsaturated and polyunsaturated fats are very healthy,
helpful fats, but a lot of people don’t know when you’re eating out,
particularly what kind of fat is the restaurant using? A lot of
restaurants use highly saturated fats. You want to make sure that when
you’re cooking at home, you’re cooking with either an extra virgin
olive oil, or you’re cooking with canola oil that you know is not GMO,
which is high in polyunsaturated fat. A little bit of coconut oil is
considered very healthy. There are a lot of organic coconut oils out
there right now. I started with the zucchini, but now I’ve added the
tomatoes because I want to get that tomato base.
JW Najarian: It’s starting to smell good already.
Jackie Keller: We know those tomato based dishes are so good. Smell is so
important. It really has to smell right; otherwise you don’t want to
eat it, right? It has to look pretty and smell right. We’re going to
add in some color now with some cauliflower and broccoli. These
vegetables are very high in [inaudible 15:23] which are a chemical
that is contained in vegetables…
JW Najarian: Easy for you to say.
Jackie Keller: Vegetables from the cruciferous family. They all have this
chemical in common and chemical properties in common. These are very
cancer protective. They are very high in antioxidants which combat the
free radicals that attack our bodies internal systems, disrupt us and
become carcinogenic, some green peas. This is a vegetarian dish, so we
want to be concerned about protein because do want to have protein in
our dish. Of course, peas are part of our legume family and everything
in the legume family has protein. So we add the peas in, not just
because they’re colorful and they’re pretty, but because they have a
protein element; some carrots as well, I just love that panoply of
color.
JW Najarian: I can’t help it because I’m an interviewer at heart.
Jackie Keller: Sure.
JW Najarian: I have a couple of questions.
Jackie Keller: Ask me. Yes.
JW Najarian: First of all, you’ve heard the talk now about antioxidants
causing cancer? Have you heard any word on that?
Jackie Keller: I have not found anything in my research that
substantiates that.
JW Najarian: I just heard it on this on the news just recently that too
many can cause cancer too. I’ll have to send you that one.
Jackie Keller: You send me that one because that I’m not familiar with.
JW Najarian: The other thing is, I notice that what I hear all the time
is colors.
Jackie Keller: Mm-hmm.
JW Najarian: All the colors. I see every color in there.
Jackie Keller: Every color I can find. The more color, usually the higher
the vitamin and mineral content. This isn’t always true because you’ll
notice we put in cauliflower. That’s white. It’s not a whole lot of
color, but cauliflower is loaded with calcium and loaded with vitamin
C, so poor little cauliflower gets left out a lot because it doesn’t
have that deep rich color. Yes. Generally speaking, you want to eat
from every color of the rainbow and you want to put in your dishes as
many colors as possible. That’s always a good indication. Now for
seasoning, I’m going to use one of my salt and sugar-free spice
blends. This is a Mediterranean blend because this is kind of a
Mediterranean style casserole, but you can use basil or oregano or
whatever herbs and spices you have in your cabinet that you love the
most. I love the Mediterranean seasonings so we’re going to get some
of that in there to get some flavor going. Then I’m also going to add
in… This will surprise you maybe because it surprises some people,
but I’m going to add in some other tomato. Again, we are trying for
maximum lycopene here.
JW Najarian: Right.
Jackie Keller: Ketchup. I know people think of ketchup and think high
fructose, corn syrup, bad, bad, bad, bad, condiment, and bad sugar,
whatever. You can add find now, very reasonably priced organic ketchup
that is not sweetened with high fructose corn syrup. It has natural
cane sugar in it, but it’s lower sugar, lower salt and of course it’s
pure tomato.
JW Najarian: I’m on a low salt, low sugar diet.
Jackie Keller: So you want to be sensitive to that. This is a really
great product. You could use a little tomato paste instead of a little
bit of ketchup if you wanted. I kind of like the idea that there are
healthy ketchups out there and that it’s a product, if you know what
to look for, you can find it and still enjoy something as kind of old
fashioned and homemade as ketchup. If you were using tomato paste, you
might want to adjust the seasonings a little bit because ketchup does
bring more to it than just tomato paste.
JW Najarian: It makes it more exciting because I used to like to put
ketchup on everything.
Jackie Keller: Were you one of those kids?
JW Najarian: Yes.
Jackie Keller: Ketchup on everything?
JW Najarian: Oh yes.
Jackie Keller: Now, who cooks at home for you?
JW Najarian: Me. I’m the cook.
Jackie Keller: You’re the cook in the house. Well this is an easy, easy,
easy dish. This has grown as you’ve seen. You start with a little bit
of this, a little bit of that, a little bit of what’s in your
refrigerator and before you know it, you have a very full sauce pan of
absolute pure health here.
JW Najarian: I love this idea because one of the biggest problems I
have is that I go out to the store and I get all these vegetables and
they all look really good. Then I put them in the fridge and I mean
well, but about three days later I’m like, “I haven’t cooked any of
the carrots. I haven’t cooked any of the peas. What am I going to do?”
Jackie Keller: Right. This is what you do. If you get to the end of the
week and you have all of these vegetables and you still haven’t made
your casserole or used them up in a salad, you make soup.
JW Najarian: Oh yeah.
Jackie Keller: That’s another you can do which is a very useful, creative
way of doing all of this. We’re cooking it in a frying pan as though
it was a vegetable casserole, but we could have used a stockpot and
made a tomato based soup out of it and we would have called it mock
minestrone instead of vegetable casserole. So there you go. It’s that
simple. I also brought just a little bit of brown rice because again,
we want this to be perceived as a complete meal, so we want a complex
carbohydrate with it other than just what’s in our vegetables; so a
little bit of cooked brown rice along with the peas. Now follow me on
this. When you combine a grain and a legume, a whole grain and a
legume in the same dish or same meal, a complete vegetarian protein is
formed. All of the amino acids are present so you don’t need meat. By
adding the grain of brown rice in with our peas which was our legume,
remember, we’ve created a complete vegetarian protein in this dish.
JW Najarian: Wow.
Jackie Keller: So good to know because saturated fat of course is found
in foods of animal origin predominantly. You want more plant-based
meals in your diet. You don’t want to sacrifice your protein, so it’s
good to know about the rules of combining so that you can make
complete vegetarian proteins out of your meals. It is just that easy.
JW Najarian: That’s why I love talking to you. When we interviewed you
the first time, I had some really wrong information about, if you
recall because I listened to the interview again today, I had wrong
information about whole grains.
Jackie Keller: Right.
JW Najarian: How we could take them out of our diet and we would be
fine because of the paleo thing. You set me straight and thank
goodness because it really has rounded out my diet to add some good
whole grains.
Jackie Keller: Yes. You should have it. In fact, would you like to try
this one?
JW Najarian: Yes. It smells amazing.
Jackie Keller: OK. Well, let’s grab a plate.
JW Najarian: OK.
Jackie Keller: I’ll dish up something that’s maybe not too big of a piece
so you can actually get to it. It’s a little hot and of course if you
have a little bit more time, you can let it cook and it will just get
softer. You do it according to your taste.
JW Najarian: Another thing on my bucket list. I’ve watched all of the
cooking shows and never been able to taste until now.
Jackie Keller: Oh. OK. Hot? It’s alright?
JW Najarian: Mm. That’s so good.
Jackie Keller: Oh. Thank you.
JW Najarian: The texture makes a really big difference.
Jackie Keller: Yes. It’s just that little bit. Well I hope you’re not too
busy to tell people how to follow you. Everybody will want to find On
Purpose and want to follow all of the various things you’re doing and
that talk radio show that’s coming out. It all sounds so exciting.
What’s the best way for them to find you?
JW Najarian: Thank you so much, Jackie. What you can do is go to
www.OnPurposeMagazine.com. You can find me there. On Facebook at
JWNajarian and you can find me on LinkedIn or Twitter all the same
address. On Twitter we have OnPurposeMag and my name at twitter. Just
go to On Purpose Magazine. You’ll find all of the links there. Watch
for Talk Summit coming up. TalkSummit.com.
Jackie Keller: Great. Great. Thank you for joining me today. I hope
you’ll come back and visit us again. Good luck with your cancer
treatment. You look like you’re doing great.
JW Najarian: Thank you.
Jackie Keller: Keep up the good fight.
JW Najarian: Thank you. Thank you.
Jackie Keller: What five goals do you believe will lead you to lasting
happiness? In her book, “Creating Your Best Life”, Caroline Adams
Miller describes research tested happiness boosters and techniques for
building self-efficacy. The book collects and integrates studies and
research on relationships, passion, self-regulation, positive
emotions, flow, strengths, exercise, values, savoring and grit as they
relate creating an ideal life. When I did this exercise, my goals were
to number one, savor. This means slowing down some which is really
hard for me to do. Number two, to strengthen, in my world, that means
physically strengthen, which I do daily to emphasize the positive, as
in looking at a glass half full instead of half empty and to develop
my personal relationships which means taking more time for people. To
be more mindful in the moment was my fifth goal and this means being
less distracted, but to accomplish these goals and most others it is
important to remember that goals need to be smart, specific,
measurable, action-oriented, realistic and timed, but they also have
to be value-driven. They have to be intrinsic and they have to be
enveloping. They need to be exciting for you. If you can make sure
that your goals are approach goals, not avoidance goals, your value-
driven goals will compel you. They’ll have a better likelihood of
being pursued. Goals that foster independence and empower will help
you to create a life that is filled with vitality. If you want to
share your goals with me, contact me at empowerme.tv/foodexposed.
Thank you for joining me today. I hope you’ll tune in next week for a
closer look at what’s on your plate? For more Food Exposed, check me
out on empowerme.tv and until next week remember make food your best
friend and exercise your companion for life.
Jackie Keller: Welcome to Food Exposed, where each week we take an inside
look at what’s on your plate. My name is Jackie Keller, and I’m the
founding director of NutriFit, Los Angeles’ leading healthy food
company. We’ve been hearing a lot about gluten free foods these days,
a whole lot. It seems that everyone is trying this new style of
eating, for a variety of reasons.
Today, I’d like to focus on Celiac Disease and gluten sensitivity,
which when diagnosed, dictate the need to follow a gluten-free diet.
While many people are eating gluten-free for other reasons, like
following a fad, thinking that’s it’s going to be a magical weight
loss cure, curing bad habits in general by eliminating gluten is
another reason people are doing this, the autoimmune disorder that is
Celiac is a serious condition. It’s estimated that nearly 1 in 100
may have it. It’s the condition in which the absorptive surface of
the small intestine is damaged by gluten, and this results in the
body’s inability to absorb nutrients. No fat, no protein, no
carbohydrates, vitamins, minerals, which are all necessary for good
health, are not well absorbed. According to the science, anything
above 20 parts-per-million of gluten can cause damage to a person with
Celiac disease. An additional three to five percent of the population
suffers from a condition known as non-Celiac gluten sensitivity, which
is not an autoimmune disease like Celiac, but it has similar
gastrointestinal symptoms and requires the same gluten free diet.
What is gluten, anyway? Gluten is a protein found in wheat, rye, and
barley. It helps bread and other baked goods bind and prevents
crumbling. As a result, gluten is widely used in the production of
many packaged and processed foods. Gluten-containing flours and
starches are also used as thickeners, and they are present in many
soups and sauces. In fact, gluten in present in so much of our food
supply that following this specific dietary platform is really
challenging. For those not afflicted but looking for a way to
improve their diet in general, simply eliminating foods with highly
processed or refined products and emphasizing a diet rich in fruits,
vegetables, wholesome lean proteins, dairy, and fat will help.
Common symptoms of Celiac disease are anemia, chronic diarrhea, weight
loss, fatigue, cramps, bloating, and in some individuals, itching and
burning rashes. Still others present overt symptoms at all, but none
the less, they suffer the intestinal damage. The wide spectrum of
potential symptoms has historically made Celiac very difficult to
diagnose. It’s frequently misdiagnosed as Irritable Bowel Syndrome,
lactose intolerance, Crohn’s Disease, or other conditions. About 10%
of individuals with Type I Diabetes also have Celiac Disease, and
Celiac Disease, especially when untreated is also associated with
osteoporosis, liver and thyroid diseases, and Non-Hodgkins Lymphoma, a
whole host of things.
My guest today knows all about getting diagnosed and living with
Celiac Disease. We met under circumstances completely unrelated to
this condition, but definitely related to healthy food. John Volturo
is best known for his avant-garde marketing tactics and is behind some
of the biggest aspirational consumer brands in the marketplace today.
As the former Senior Vice President for Marketing for Guthy-Renker,
John spearheaded business development and marketing strategies for the
the direct marketing conglomerate and it’s world-renown products like
Chaz Dean’s Wen, Anthony Robbins, Winsor Pilates, and Sheer Cover.
Formerly the CMO of BeachMint, silicon beaches most recognized
startup. John was a primary in the company’s genesis and early
growth. Last November, in 2013, John founded Scriball, a platform
that connects brands and consumers through interactive, immersive
social storytelling. Scriball uses multimedia and sequenced content
to inspire creativity and build brand-to-consumer or consumer-to-
consumer based content and conversations.
John received his MBA with a concentration in Marketing, Marketing
Management from Drexel University and his Bachelor’s in Communication
from Temple University. He’s a strong supporter of the LGBT community
here in Los Angeles and PTSD recovery organizations. John and his
husband, Adam Christian, live in Los Angeles, California, with their
twin daughters. John, welcome to Food Exposed. It’s so nice to have
you here. I know it’s hard for you to get away, and I’m so delighted
that you could join us. Let’s start with the newest child in your
life, your new venture, Scriball. Tell me more about it.
John Volturo: As you were saying, the whole idea behind Scriball is
really about communities. I started thinking about communities a lot
when I was diagnosed with Celiac Disease because there wasn’t a lot of
information out there back in 2009. Really, my community was you, was
Jackie Keller. Jackie, I was lucky enough to have feed me and she
delivered my meals and experimented on me and helped me figure out
what worked and what didn’t work. I slowly started realizing that
food actually was changing the way I felt. Everything from headaches
to the rashes that Jackie mentioned earlier, to just no feeling
bloated all the time. Suddenly, I felt like a different person.
I started seeking out communities, and I realized that across the
country there were these micro-communities formed around certain
areas. Here on the west coast we were lucky; some places in Florida.
When I started talking to these people, I realized that a movement was
starting. To Jackie’s point earlier, it really wasn’t about a fad,
per se, but there were a lot of people who were actually suffering
illnesses. I was lucky enough to find out early for me. Out of that
whole idea of community grew this idea that communities are really
starting to fragment off Facebook and Twitter. People are starting to
have conversations, but the problem with Facebook and Twitter that I
saw as somebody who was actually running a social commerce company was
that didn’t let people actually have a narrative. The narrative kind
of escaped our daily life. For me that was really exciting because as
a storyteller at heart, because I worked in television for eight years
building out infomercials, 30-minute commercials, the story was the
king.
You told the story about somebody, a passionate developer like Jackie
Keller, and you told this story about how they became who they were,
and you convinced the person to buy a product through the passion and
the fact that this is authenticity. All those communities started to
disappear, and the whole narrative started to disappear. I got this
idea, shouldn’t there be a narrative in the story online. I decided
to leave my company that I was at, BeachMint, and start Scriball. The
idea behind Scriball is that it enables all of these small
communities, or large communities, or brands, to have a conversation
with each other, but collaboratively so people can build stories
together. In the case of what you’re doing with your work, Jackie,
the way I see the stories, all these people that you help have stories
to tell. Not just testimonials, but stories that they want to tell
about the way you’ve impacted their life. The other part of the whole
community is that it’s fun, it’s gaming. If you want to have recipe
competitions, like who’s made the best gluten-free recipe, or which
ingredient causes this bread to rise better. I’ve actually done that
and seen the power of the communities when they’re together; they just
make it a much more rich experience. That’s what Scriball’s all
about.
Jackie Keller: I know you mentioned community and you mentioned Adam and
the other new children in your life. Your twin daughters, and now
they’re about three years old. What’s it like to become an instant
parent, John?
John Volturo: It was exhausting.
Jackie Keller: You didn’t have to breastfeed.
John Volturo: No, I didn’t have to breastfeed, thankfully, and I didn’t
have to carry them, thankfully. We were really lucky to have a
surrogate here in Los Angeles, so we got the whole experience from the
beginning to end. All of the sudden you go from being a married
couple to having two kids in your house within three days of them
being born. Your life gets turned upside-down, and you realize how
small the world is. You realize that community, again, going back to
that, is so important.
In Los Angeles we’re really lucky there are organizations like Parents
of Multiples, and we’ve joined a lot of organizations just to get
close to communities because you go through a major life change. On
top of it, being a Celiac, I don’t like to label things of course, but
being a Celiac I started thinking about the impact that the food that
my kids were eating and what types of formula. We did have our
surrogate actually breastfeed, not breastfeed but pumping milk. She
started eating food with gluten in it, and one of my daughters became
ill almost immediately. It was really interesting because I was
actually introducing this to my doctor. When we brought it to the
doctor she was surprised that it happened so early, but we pulled back
all of the gluten. It was very hard to do that with someone that was
doing us a big favor by pumping milk, but only one of our daughter’s
ended up with breast milk; the other one ended up on formula because
of the gluten intolerance.
Jackie Keller: She’s nearly three now, two-and-a-half, right?
John Volturo: They’re both two-and-a-half.
Jackie Keller: Does she have Celiac Disease? Can you tell at this point?
John Volturo: We can’t tell. It’s interesting that you ask because when
she does have a piece of bread or a cracker, I can tell her stomach
gets a little distended. That was the way I felt initially when I
started to discover that I might have Celiac Disease. I actually
didn’t even know Celiac Disease existed until I was diagnosed with it.
I think the things that she feels, I can tell physically are similar
to what I went through. She gets a bloated looking stomach and then
she’ll cry in the middle of the night. I used to wake up in the
middle of the night. Her form of expression is crying; mine was ouch,
my stomach is hurting, why is that happening.
Jackie Keller: Come on, I know you cried.
John Volturo: I cried, I cried. I cried at work because I was tired. I
think she may have an insensitivity. I hope she doesn’t have the full-
blown Celiac disease. We haven’t had her tested. We feel like it’s a
little bit too early. We just want to try to see if we can maybe diet
her.
Jackie Keller: Now, because you have this relatively recent diagnosis,
how big of a challenge has it been for you to convert your whole way
of eating? I know you’re a pasta guy, you come from a good Italian,
pasta thing. That’s just one of the examples I know that you’ve had
to eliminate from your diet.
John Volturo: I’m glad to asked about that, because I will tell you,
back in 2009 when I was first diagnosed the biggest problem I had was
figuring out what to eat. Luckily, like I said, we were working
together, but I love to go out to dinner; it was part of my job as a
matter of fact. Talking to talent, going to speak, having dinners,
and cocktail parties, all of the sudden you start realizing that
gluten is everywhere. Wheat is in soy. Wheat is everywhere you can
possibly imagine, even in oatmeal. There’s certain oatmeal’s that you
can’t even have because it’s grown on the same fields that… It
became a really difficult thing for me to do. For the first month I
lost a lot of weight because I was just afraid to eat. Right after
that I started thinking about all of the things that I wanted, and we
started experimenting at home. Adam was a baker, so in addition to
all of the cookies and desserts that you were making for us, he
started baking bread. All of the sudden I gained weight, and I became
more heavy than I ever was before because I started thinking about the
things I was not able to have, and I started eating them. You get to
that balance, where all of the sudden you figure it out. Fast forward
to today where it’s 2014 and everybody seems to have a gluten-free
recipe, which is great. Even most recently, now I can go to
supermarkets that are on every corner and buy gluten-free pasta if I
want to eat it.
Jackie Keller: How can people who face similar challenges use Scriball to
get more information about not only Celiac but I know you’re also
dairy-free if I remember correctly.
John Volturo: I’m a little difficult.
Jackie Keller: You’re a little difficult. I would guess that your
community helps with that.
John Volturo: We haven’t actually set up a Celiac Scriball, but we
should. I was actually thinking what I wanted to do for you was set
up a community for you for all of your folks, because I think you’re
able to reach a group of folks who have been transformed by all of the
different recipes you’ve created for them. I think you’re right, we
should set up a Scriball community for Celiac Disease, because people
are constantly trying to figure out ways to improve upon what they
eat. What I’ve discovered is that recipe searching is the most
important thing. When I’m at home on a Sunday, and I want to cook a
big Italian dinner for my family because I’m Italian and I grew up
that way in New York City, it’s really hard for me to go online and
find a really great recipe. If there was a community of people
talking about the recipes that work for them, that would be great, and
that’s what Scriball is really about, that micro-community of people
figuring out what’s best and working together to get things done.
Jackie Keller: Let’s do that together.
John Volturo: I would love to do that together.
Jackie Keller: Should we start with a recipe right now?
John Volturo: Yeah, let’s do it.
Jackie Keller: Alright, let’s cook. All right, John, time to cook. I
thought today we would make something that is gluten-free, dairy free,
and for you soy free, and still nutritious, delicious, doable, nothing
fancy, nothing foreign or weird, nothing exotic, and just show people
how easy it is to put together something without a whole lot of effort
that meets all of those criteria, and is nutritious as well. We’re
going to make a quinoa-based dish. As you know, quinoa is a gluten-
free grain, and it’s loaded with protein so this will take care of the
fact… This is actually a vegan protein dish. A little bit of extra-
virgin olive oil, and of course some onions and bell peppers, which I
know you like.
John Volturo: Already smells delicious.
Jackie Keller: Maybe you can give that a stir while I get the rest of it
going. We’re just going to allow, maybe, 30 seconds for this to take
on some color and flavor. I cheated a little bit, because…
John Volturo: No cheating.
Jackie Keller: I cheat all the time. A little bit of collard greens. I
pre-blanched them because collard greens do take a couple of minutes
to cook, and I knew we would be a little short on time. You’re going
to want to spread those out. If you’re starting with raw collard
greens in the recipe, you’re going to want to either blanch them or
allow for enough time for the collards to cook. Unlike spinach or
chard, which you could use in this recipe, collards are a little
stiffer. The good thing about collards is they are so, so high in
Vitamin K and in fiber.
John Volturo: I love collards. I do love them.
Jackie Keller: It’s not a common vegetable for some of us. I didn’t grow
up with collard greens. I didn’t know anything about them.
John Volturo: We started to grow them in our backyard.
Jackie Keller: How nice.
John Volturo: Yeah, we do.
Jackie Keller: We have a farm now. NutriFit has a farm and we are going
collards.
John Volturo: Farm-to-table.
Jackie Keller: Literally, in our case it’s literal. For our clients,
they’re getting things that we grow on the farm and bring in and put
in their plates. Collards are one of the easiest things to grow,
which is really nice. I’m going to add a little bit of vegetarian
vegetable broth. Here would be an instance where we would need to
look and see, does this have gluten. I don’t have my glasses on.
John Volturo: I don’t have mine on either, but I can tell that this is
gluten-free because it doesn’t have any soy in it, and it does not
have anything related to wheat or modified starches. That tells me
right away that it’s probably gluten-free, even though it doesn’t…
It actually says it on the front.
Jackie Keller: Shows you what you can see when you can read, but in other
times or with other products you may not be able to see that it’s
gluten-free on the front.
John Volturo: A lot of products still don’t have it on there.
Jackie Keller: Right, because it’s not necessarily what people are
looking for. Although, I think we are going to see more and more
things labeled gluten-free that never have gluten to begin with, but
this is a product like a broth, sauce, or something pre-made like this
where you would have to read the label carefully.
John Volturo: You really do have to be careful because brown gravies,
like you were saying before, have a lot of gluten in them.
Jackie Keller: We’ve got some vegetable broth in there. Now I’m going to
add some black lentils to this. If you didn’t have these black
lentils, which aren’t that exotic or hard to find, you could use
regular lentils. I kind of like something a little different.
They’re smaller; they have a little better texture for this dish
because they’re not going to get really mushy on me. Of course, by
adding in the lentils, we’re adding in fiber, folate, and a lot of
protein.
John Volturo: A nice crunch too.
Jackie Keller: Yeah, they’re good. I’ll add in some of our salt and
sugar-free lemon-garden blend because I know what’s in it. Again,
another circumstance where it could be a filler or something added in
it that could create a reaction.
John Volturo: If you haven’t tried Jackie’s spices, they’re amazing.
Jackie Keller: That’s sweet of you, thank you. You just earned yourself
a bottle to take home.
John Volturo: That’s why I said it.
Jackie Keller: Give that a stir here while we get the quinoa in there.
This is red quinoa. You don’t have to have red quinoa; you don’t have
to have black quinoa; you don’t have to have tri-colored quinoa; you
can have just plain old quinoa. This is organic, and I like this
product because, again, I want something that looks a little unique.
I want something that contrasts with the dish and really creates
something interesting. We’re going to add in this pre-cooked quinoa.
You know you have to rinse quinoa before you cook it because it has
that bitter outer coating. When you just rinse it in a colander that
outer coating is rinsed off, then you just put in in a pot with some
water, bring it up to a boil. Of course, the recipe for this dish is
on empowerme.tv. It’s also on my health blog, so you don’t have to
worry about writing it down.
John Volturo: It smells delicious.
Jackie Keller: We’re going to top it off with a little bit of meyer lemon
zest and meyer lemon juice. This is another thing we’re trying to
grow up on our farm, meyer lemons. We have a regular lemon tree,
which is prolific. The meyer lemons are harder to grow and a little
bit more delicate, but they have a much sweeter flavor, so we’re
experimenting. We’re not farmers by trade.
John Volturo: It’s not Green Acres.
Jackie Keller: It’s not Green Acres, no, it’s not Green Acres. Well,
part of the acres are green, thank God. If we could just get more
rain we’d be in good shape. I love the smell of lemon zest.
John Volturo: I can smell it from here; it smells great.
Jackie Keller: Then we’ll take some of the juice out as well. You just
keep stirring there. Pretty soon we will have our dish. Can you hand
me one of those forks. I’m going to spear this guy and take the juice
out just like that. Who needs a fancy juicer when you have a good old-
fashioned fork? Maybe a little bit more. I think there’s a seed or
two in there so I have to be a little bit careful. We’re just about
done. It’s really that simple.
John Volturo: This was fast, yeah.
Jackie Keller: Of course, I pre-cooked a couple of things, but nothing
took more than 15 minutes to pre-cook.
John Volturo: You could do while you do other things as well.
Jackie Keller: A nice salad with this, or something like that would be
done for the day. You’ve got protein, fiber, fat, healthy vitamins,
minerals, everything you need.
John Volturo: I think I’m going to go home and make this for dinner
tonight. This smells delicious. You might have to give this to me.
Jackie Keller: You might have to taste it first, what do you think, ready
to do that? Let’s do this. Let’s turn it down because it’s pretty
hot. Why don’t you dish yourself up a little bit, and I’m going to
have you take a taste. I think you have a fork right there. Let me
know what you think. Hot, I know. Is it good?
John Volturo: As good as I thought it would be. I did get that one
seed.
Jackie Keller: That tiny seed found you.
John Volturo: It’s very good.
Jackie Keller: This is a base. Obviously, you could modify it. If you
didn’t have collards you could use something else; make it your own,
but I’m glad we came up with something. If you did want to make this,
and it wasn’t for John, and you wanted to add some soy nuts to it, you
could for a little additional crunch, some roasted soy nuts on the
top. It’s good without it as well.
John Volturo: Or you could put pine nuts, if you’re me.
Jackie Keller: There you go, and pine nuts would be a lovely addition to
that. John, thank you so much for joining me today.
John Volturo: Glad to me here. I’ll have to give you a hug. I love
this woman.
Jackie Keller: I know that everybody wants to stay connected to you
personally, and they also will be interested in Scriball, so please
tell our audience how they can find you.
John Volturo: You can find me at JohnVolturo.com, thank you.
Jackie Keller: We’ll stay connected.
John Volturo: Yes.
Jackie Keller: We’ll stay in touch.
John Volturo: I’d love to do that.
Jackie Keller: We’ll do this again.
John Volturo: Yes, let’s do it again.
Jackie Keller: Thank you so much. Think for a minute about the most
important relationships in your life. What are the characteristics of
the people to whom you feel closest? Happy couples describe their
partners as interested and responsive. Besides existing
relationships, curious people act in certain ways with strangers that
allow relationships to develop more easily. Research shows that
curious people ask questions and take an interest in learning about
partners and intentionally try to keep interactions interesting and
playful.
Here are a couple of things we now know about social relationships.
In a recent blog in Scientific American magazine, Ingrid Wickelgren
writes, “People who are part of a group are also far better equipped
to conquer an internal foe, the threat of bad health. In one of the
recent studies, the health benefits of social relationships published
earlier this year, researchers provided evidence that social ties and
increased contact with family and friends are also associated with the
lower risk in death in young women with breast cancer. Another study
presented a similar conclusion with respect to surviving heart
surgery. What’s more, a 2010 meta-analysis of 148 other studies
showed that social connection doesn’t just help us survive health
problems, but lack of it causes them.”
She goes on, “Many languages have expressions such as hurt feelings
that compare the pain of social rejection to the pain of physical
injury. We now know that those are more than just metaphors. There
are two components to physical pain, an unpleasant emotional feeling
and a feeling of sensory distress. They’re both associated with
different structures in the brain, and social pain is also associated
with a particular brain structure. This connection between physical
and social pain reflects the tie between social connection and the
psychological processes of the body.” The health message is clear.
Reach out socially, you’ll engage your curious self, you’ll minimize
the pain of social isolation, and live more fully.
As John Lennon wrote so poetically, “You may say I’m a dreamer, but
I’m not the only one. I hope someday you’ll join us, and the world
will live as one.” That’s our show today. I hope you’ll join me next
week for another episode of Food Exposed, where we’ll take a close
look at what’s on your plate. For more Food Exposed, check me out on
empowerme.tv, and until next week, remember, make food your best
friend and exercise your companion for life.
Jackie: Welcome to Food Exposed where each week we take a close look at
what’s on your plate. My name is Jackie Keller and I’m the
founding Director of NutriFit, Los Angeles’ leading food
company. You know during the course of my work I’ve had the
privilege of working with people from all walks of life from all
over this country and all over the world. I’ve been able to
travel to every continent and have traveled through most of the
United States as well and during the course of this I’ve heard
great stories about getting healthy and staying healthy.
There’s a general perception that almost no one succeeds in the
maintenance of long term — long term maintenance weight loss.
However, research has shown that about 20 percent of overweight
individuals are successful at long-term weight loss when defined
as losing at least ten percent of initial body weight and
maintaining the loss for at least one year.
The National Weight Control Registry provides information about the
strategies used by successful weight loss maintainers to achieve
and maintain long-term weight loss. The National Weight Control
Registry members have lost an average of 72 pounds and
maintained the loss for more than five years.
Many registry members follow these basic strategies. Rule number one
they never cheat. They don’t give themselves break not even on
holidays, not on weekends. Rule number two they eat breakfast.
The National Weight Control Registry shows that one of the most
common traits of those who succeed in keeping those pounds off
once and for all. And rule number three they get on the scale
every day. They don’t let the pounds creep up.
Rule number four they put in the equivalent of a four mile walk seven
days a week. Number five they watch less than half as much TV
as the overall population. Rule six they eat 50 to 300 calories
per day less than most people; moreover, weight control gets
easier over time and after individuals have successfully
maintained their weight loss for two to five years the chance of
longer term success greatly increases.
Continued adherence to diet and exercise strategies, low levels of
depression and disinhibition and medical triggers for weight
loss are also associated with long term success. Many registry
members say that these behaviors are common traits but not
something they necessarily do all the time.
Well, my guest today is a woman whose story could be in the National
Weight Loss Registry instead it’s in her book “Tipping the
Scales in Your Favor”. Dian Thomas, author and self-published
the book in 2011 losing amazing 120 pounds. Dian hails from the
beautiful mountains of southern Utah where she grew up in the
family of boys as the daughter of a forest ranger. She
developed wonderful camping skills including a host of
activities centered around outdoor cooking and after completing
her master’s thesis Dian published her first book “Roughing It
Easy” which made The New York Times best seller list and landed
her on The Tonight Show with Johnny Carson from that came
contact with the Home Show, Good Morning America, and now you
can catch her own Hallmark’s Home and Family Show.
I met Dian ten years ago and at that time she weighed 326 pounds,
I’ll let her tell the rest of the story to you. Dian, welcome
to Food Exposed.
Dian: Thank you.
Jackie: Thank you so much for coming down from Utah. You know I know
people are really captivated by weight loss stories but yours is
unique. What motivated you to lose weight?
Dian: Well, I was here in Santa Monica speaking because I had been on
television for so long. I was speaking about how to do publicity
and how to do performances and I was all finished and all
gathering up and I remember this wonderful woman came and said
you know I went to my car and I decided I should come back and
here’s my card and I can help you lose weight and that was you.
I have been grateful ever since because it gave me hope.
I think one of the big things is and I haven’t done it perfect as you
know but one of the best things is you stay on the track and
even if you slip a little bit, you keep staying on the track and
you stay on the track. Pretty much at whole I’ve conquered it
but I still am challenged a little more when I travel and that’s
a hard one for me.
I’ll still work on that. I’m not going to giving it up but I
remember in the beginning I said to myself I’ve got to find an
activity that I love and if I don’t, I’m not going to stick with
it and so I think that was a huge, huge key and that was riding
my bike and that’s opened up the gate. In fact, this year I’m
riding my bike down the Rhine River and through the tulips in
[inaudible 00:05:38]
Jackie: Wow.
Dian: . . . and in Paris. So it still is a passion for me.
Jackie: That’s great. So what changed in your life because you lost
the weight?
Dian: Oh, I have a new life. It’s totally new. I love traveling and
I was always really active. As you mentioned, I’m from the
forest, and my dad was a ranger, we went out camping and all of
that. So I had a really active upbringing and also I traveled
the country doing promotion, promoting books, but pretty soon
when you get so heavy you’re just looking for the next chair to
sit down and your life totally changes. And it’s kind of like
you go downhill and then coming back up is really difficult.
I remember I used to ride my bike. That was really my main exercise.
I used to ride it for two hours in the morning at home. I would
be so exhausted some days that I couldn’t do much the rest of
the day and I still, I did, the highlight for me was when I rode
across to Iowa two years ago and rode every mile.
So one of the things we do is called RAGBRAI. Some of you may know
especially if you are in the middle part of the country but
15,000 bike riders come to Iowa towards the end of July and Iowa
is bordered by the Missouri River on the West and the
Mississippi on the East and so we start riding our bikes, we
back our back tire into the Missouri River and then you ride
across the state and each day you ride about 60 to 80 miles.
And then in the next day you get another 60 to 80 miles and so
there’s about 25,000 people. So some of the towns that you stay
in are only 3,000 people so here’s all these bike riders, so I
think associating with people who work out and do healthy living
things also is a big help for me.
Jackie: And you have a new career I think in there as I . . . tell us
about it.
Dian: Which one?
Jackie: Well you mentioned like riding your bike down the Rhine River
and tulips in Holland. I think you’ve had a few other trips
that are pretty exciting since you’ve lost the weight.
Dian: Absolutely. What happened, to be honest with you Jackie, is
when I lost the weight I rode my bike so much that everybody
knew I was riding my bike. Every day I was on my bike and a
friend of mine told the travel agent in Salt Lake about that and
they called me when I was in California and said would you come
and do a bike tour to China? I go that’s a no brainer. I mean
of course I would do a bike trip to China.
And so I went in, met with them, and they never got enough people to
go to China for the bike ride but all of sudden I found myself
in China. He said just go take tours for me, go take tours, so
I had been China to 16 times and I also stay in China and I ride
my bike which is pretty dangerous. It’s not like riding in LA
because they don’t anticipate you. It’s like they have rules in
China but nobody follows them so people are coming from all
directions.
So I decided Europe is where I’m going to go because they have bike
lanes and they actually have that in China but so I started
doing tours to China and then next one was to Peru to Machu
Picchu which I’m going back again in a couple of weeks. And this
last I just got home two weeks ago from South Africa where I
went to Kruger Park to see the animals and next year I’m going
back and take people on a camping trip in South Africa.
Jackie: Now would that have been possible at 326 pounds?
Dian: No, none of it would have been possible and so it’s really
thrilling and that’s one thing that keeps me going. Like I
said, one of my challenges is when I travel. But you just keep
working on it. I mean a lot of people the thing about weight
which you could have told me is it’s a long-term effort and just
because you fall off the wagon what I used to do is, “Well I
fell off the wagon. I’ll just eat for a week, and then I’ll go
back on.”
But no you get up the next morning and you start and then your own
way again so I think losing weight is a challenge. Our country
is as you know we have a challenge with that and that’s why it’s
so good to have people like you who lead the way and show us. I
have a background in home economics but it’s not just knowing
the information. It’s really applying the information.
Jackie: So how valuable was it to have a coach through this process?
Dian: I don’t think I would have done it. I have told many of my
friends I don’t think I would because it’s a long term you have
to just keep doing it. And again in my suitcase I brought down
some more books to work on tonight to make a plan and I think
eventually I’ll get a plan.
But one of the things I think plagues is we need fast food. Not fast
food in the terms of McDonalds and all of those but when you get
ready to eat. You’re tired, you’re back from the office, you
need to be able to fix it fast and so that’s been my challenge
is learning how to set my kitchen up so that when I go in there
I can make something really fast and is healthy. That’s the
key.
I tell people I can fix . . . this is my kind of mantra. I go
shopping on Saturdays, come home, and if I can set it up like
even pre-measure all of the stuff. Last night as I’m getting
ready to come here I just bought some turkey hamburger and when
I buy it I get about four pounds or so. So I measured it all
out, made the hamburger patties, and put them in the freezer,
and then they are all ready to go. I just take them to the
freezer up, put them in a pan, turn it over, and then turn up
the heat, go into work, and then when I come back out, I need to
steam some vegetables or something like that, and I have a meal.
So it’s fast.
Jackie: Well about doing some fast cooking with me today?
Dian: I would love to.
Jackie: So let’s join me in the kitchen.
Dian: I always love watching your stuff. It gives me ideas to do so.
Jackie: Let’s do it together.
All right, Dian. We are ready to cook.
Dian: I’m excited.
Jackie: I know you spend a lot of time in the kitchen. In fact, you do
a lot of your cooking at home. You can do that when you are
home, but do you do that all of the time?
Dian: All of my cooking. Yeah.
Jackie: So I thought that I would give you a couple of another ideas
to take home.
Dian: Yes, I would love that.
Jackie: These are really easy and they are very quick and they are down
your alley because I know you love vegetables. You tell me all
the time you go to the farmer’s market, you pick up what’s
special, what’s seasonal, what’s fresh, what just and then you
come home and create.
Dian: Exactly.
Jackie: And that’s sort of the way this recipe evolved. It’s very
simple pasta dish so its base of carbohydrate is whole grain
pasta, and for protein we are using white beans, and for fiber
we are using kale. So vegetarian pasta dish with just a little
bit of feta cheese at the end, which of course is optional. You
know you don’t have to do it that way but I think that kind of
rounds it out.
So let me get started with some extra virgin oil. As you know the
extra virgin means that it has the best flavor and the highest
purity so we need the least amount because every drop is going
to contribute just a little bit more flavor benefit so just
enough that we don’t burn the bottom of the pan.
Dian: Good.
Jackie: And of course we love to start all of these dishes with some
garlic.
Dian: Oh yeah.
Jackie: And you know we like to start with something that people are
familiar with because when you don’t do a pasta dish that has
meat or something like that, sometimes your guests are “okay
like well something is missing.” “You know like this more like
an appetizer than an entree,” but the truth is that you don’t
need the meat. What you need is something that smells good and
looks good.
Dian: It really smells good.
Jackie: Yeah, it’s very fragrant so.
Dian: So this is the kale?
Jackie: This is some fresh kale. Now we steamed it a little just to get
ahead start.
Dian: So that’s the big leaf.
Jackie: That’s the big leaf kale. You can use baby kale, you can use
red kale or blue kale or any kind of kale you can get your hands
on but I like the dark rich green color of this. And since I
don’t want to add anymore oil and I don’t want to burn the
bottom of the pan, I’m going to add in a little organic
vegetable broth, and that’s just enough to give it some juice
and keep that garlic from burning and the vegetables can
continue to cook a little bit and now.
Dian: Did you blend the garlic? That’s one thing I noticed right off
the top.
Jackie: I did not. That is fresh garlic, that we minced, mince, mince,
mince. We set it up like you talked about setting up your meals
in containers. We set up our ingredients in these little
containers, food safe containers designed for food to keep in
the refrigerator and that way you don’t have to start completely
from scratch. You know you are starting with something, some of
the harder stuff already done. The beans, I pre-cooked the
beans and these are just white beans. Now you could use
cannellini beans, black beans, red beans.
Dian: You could freeze this ahead of time, couldn’t you? So I got
two great ideas from you today already. Chopped up garlic and
you could do that so you can just put more in.
Jackie: You can do that at the start of week and have it all week long
and the beans…
Dian: The beans could be frozen.
Jackie: Put them in an eight ounce containers or two cup containers and
you are good for the week.
Dian: Good.
Jackie: And then the same beans can be used in many different ways.
Dian: So now I think that’s the key to that because doing it ahead of time
is easy. This is fast food, really good fast food.
Jackie: This is fast food, yeah. And you mentioned that’s really been
one of the challenges, right?
Dian: Yeah, that’s the key.
Jackie: And then another not so secret secret is of course is to have
these salt and sugar free spices available. This is one of ours
it’s Mediterranean but you know you don’t have to have ours to
make this recipe work you can do your own and this is a brand
new bottle so I’m going to do another little trick that I like
to do which is to crush the seasoning and really releases all of
the flavor in the dried herbs.
Dian: That’s nice.
Jackie: Now I’ll let you stir for me here while I clean my hands.
Dian: Looks nice.
Jackie: And I love the smell on my hands of those seasonings but I also
appreciate having something to kind clean of my hands and add a
little more flavor to it. I’m going to take some lemon and go
right into that with some fresh Meijer lemon and I’m going to
clean my hands too. So my hands now smell like lemon which I
love.
Dian: So you could use lemon or lime?
Jackie: Lemon or lime either one. And you just want a little bit just
to because we are not making a tomato base sauce here. We are
making a vegetable based sauce so I’m going to go ahead and add
in now some pre-cooked. I pre-cooked a little bit of vegetable
penne, whole wheat penne. And again you don’t need much.
Dian: Could you freeze this as well, couldn’t you?
Jackie: You can, pasta will lose a little bit of texture in the
freezer. So when it comes out what you could do with this which
would take care of the texture issue we are going to serve it
just fresh out of the skillet but let’s say you had frozen the
pasta and it had become a little watery when you defrosted it
and you were like oh it doesn’t look beautiful anymore. Well
you take it, you added some mozzarella cheese, you pour it into
a baking dish and you bake it. Now you have a baked pasta bean
vegetable casserole as opposed to the way we are doing it here.
So you see very easy.
Dian: This is fabulous. This is great.
Jackie: Look at how easy that is. And now to add just a little bit
protein to it because we know we like cheese this is low sodium,
low fat feta cheese.
Dian: Cool.
Jackie: And it’s just going to be enough to again to bring some color
to the dish. It adds a little bit of salt flavor because you
notice you didn’t add any salt.
Dian: But you add the extra. See that’s what I love about watching
you because you know those little tricks to put into to make it
so it’s gourmet.
Jackie: Well, it’s a dressed up version.
Dian: That’s right.
Jackie: Very rustic Italian dish which as you know pasta with white
beans. So it’s a pasta fagioli upscale.
Dian: There you go. I’m going to get you a plate.
Jackie: No, this is going to be your plate.
Dian: Is this my plate? Oh good.
Jackie: I need to dish up for you.
Dian: I’m ready to try to that.
Jackie: Just try that? All right.
Dian: That looks beautiful. One thing Jackie told me a couple weeks
ago is that my food is a little boring, so I came down here to
jazz it up but I can see why.
Jackie: Hot, hot, hot. Careful.
Dian: That is great.
Jackie: Thank you. That’s so sweet but you know Dian I know that
viewers are going to want to get in touch with you. They are
going to want to not only know how to contact you just to hear
your story and hear more of your story and of course tipping the
scales in your favor to find the book but they are also going to
be interested in following you through your travels so what’s
the best way for our viewers to find you?
Dian: Just to go my website, it’s www.DianThomas.com and I do have a
. . . I spell it different without an E but I also have on with
the E so either way DianThomas.com.
Jackie: All right.
Dian: And if you want to see Johnny Carson, you can go to my website
and watch that today.
Jackie: Well, great. Well, thank you so much for coming down.
Dian: Thank you.
Jackie: It is always a pleasure to see you, we are going to keep
working together, and keep up the good effort.
Dian: You have been a fabulous coach so if you need a good coach.
Call Jackie, she’s the best.
Jackie: Oh thanks, Dian.
Dian: You’re welcome.
Jackie: My coaching moment today is about how committing to your goals
helps you achieve happiness and is based on the work of Sonja
Lyubomirsky in the book “The How of Happiness”. She writes that
people who strive something for personally significant whether
it’s learning a new craft, changing careers, or raising moral
children are far happier than those who don’t have strong dreams
or aspirations. Find a happy person and you will find a
project.
You know I think she’s right we all know people who have goals but
lack the motivation to pursue them. What really makes us happy
is when we find the drive to chase our dreams. So what is
committed goal pursuit do it for us? Well, let’s consider the
opposite for a moment when you don’t have that significant goal,
it’s hard to feel connected to something. Having a goal gives
us something to work for. It also increases our self-esteem.
Goals make us feel confident and every time we accomplish a step
along the way you get another emotional boost. These lift are
not only reinforcing our happiness but they help us stay
motivated. And third having goals to pursue give us structure
and meaning and we can also have a natural way to connect with
others through our goals.
Related to this is yet another benefit of being committed. It helps
us schedule our time and ourselves and should something derail
us from one goal, we are better built to cope with problems and
replace that goal with another.
Finally, as human beings we have a need to belong and engage with
people if only on a goal-related level. Goals can be happiness
inducing even in virtue of just connecting us with other people
and this contributes to our continued vitality. In the words of
Robert Louis Stephenson, an aim in life is the only fortune
worth finding.
Thank you for joining me today on Food Exposed. I hope you will join
me next week as we take another close look of what’s on your
plate. For more Food Exposed, check me out on emPOWERme.tv and
until next week make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed, where, each week, we take a close
look at what’s on your plate. My name is Jackie Keller, and I’m the
founding director of NutriFit, Los Angeles’ leading healthy food
company. Today, we’re taking a close look at why we put stuff on our
plates, literally, our eating habits as a country in general. This is
serious stuff, because, as you know, two-thirds of adult Americans are
overweight or obese, as are one-third of our children. What do
hypertension, heart disease, type 2 diabetes, and cancer have in
common? Obesity is an underlying cause of all of these chronic
diseases that are killing more than 100,000 Americans every year.
We’re going to get to the heart of this problem with our guest, but
before we do, I thought that it would be interesting to take a look at
where we’ve been with dieting trends over the last few years, and look
back even further to see how little has changed since the 1930’s in
general. So, here’s a quick tour through the history of dieting
trends.
In the 1930’s and 40’s, you could blame Lucky Strike. Smoking was the
way we got thin back then. The cigarette brand used the line, “Reach
for a Lucky, instead of a sweet.” Yuck! Literally, heart disease and
lung cancer, that’s what we got, not skinny. That’s not the only thing
that debuted back then. The lemonade diet was popular, which is
remarkably like, well, wait for it, today’s Master Cleanse. In the
1950’s, we were praying for weight loss. The Christian dieting
industry was born, and followed Reverend Charlie Shedd’s book, “Pray
Your Weight Away”. This was followed by, “I Prayed Myself Slim,” and,
“Help Lord- The Devil Wants Me Fat!” Fast forward to 2002, and Don
Colbert publishes, “What Would Jesus Eat” cookbook. I mean, seriously.
In the 1960’s, we all shared the love, right? When it came to dieting,
we grew support organizations like Overeaters Anonymous and Weight
Watchers. We ate the cabbage soup diet to bloat our stomachs up so
we’d feel full and lose weight. Well, not. In the 1970’s, the era of
miracle pills, from Dexatrim to Fat Blocker. Where have we heard more
about this recently? This gets revived again, just a few years later,
with Fen-Phen and other miracle diet pills. Oh yeah, the cookie diet.
Turns out it’s not so new. It started in the 1970’s. By 1980, the
Scarsdale diet came in with hardcore, high-protein, low-carb, low
calorie, and you thought starving was new?
In the 1990’s, Dr. Atkins took Scarsdale one step beyond, and
introduced high-fat to the no-carb picture. So, why does this sound
familiar? In 2000, we’ve had an explosion of diets. Since then, you
have your choice. There are cleanses. There is Paleo, which is one of
the worst diets of 2013, according to the U.S. News and World Reports.
The DASH diet, the South Beach diet, the Mediterranean diet, and
there’s even a new one called The Ice Cream Cleanse! Yep, it just made
the scene, straight from right here in Venice, California. Yet, as a
nation, we keep getting fatter. So, what really works, and how can we
get a grip on our waistlines? Well, my guest today is an expert in
this area. In fact, she’s a senior natural scientist and a leading
researcher at Rand Corporation, an M.D. with a Master’s in public
health, and the author of a recently published book, “A Big Fat
Crisis: The Hidden Forces Behind The Obesity Epidemic, and How We Can
End It.” Dr. Cohen, welcome to Food Exposed.
Dr. Cohen: Thank you for inviting me.
Jackie Keller: Well, you know, in your book, “A Big Fat Crisis,” you talk
about changing the conversation around obesity. Tell me more about
that. I hear people talk about diet all day long, and clearly, as a
country, we’re awash in food. Everywhere you turn, there’s an
opportunity to eat, and we all know you can’t eat constantly. I own a
food business, and a lot of industry is driven around food business.
How do we reconcile that segment of the economy with having too much
food and temptation?
Dr. Cohen: Okay. The problem we have now, with the obesity epidemic, is
that we generally consider this an individual problem. If we continue
to do that, we will never change this issue. We have to think of this
as a public health crisis at this point. You mention the statistics.
Two out of three adults are overweight or obese and we have this huge
increase in chronic diseases like type 2 diabetes. It’s making our
health care costs soar. So, instead, we have to really look at what’s
underlying this epidemic. In my view, the problem is that we have
allowed our country to be turned into a food swamp.
Jackie Keller: Oh my.
Dr. Cohen: So, and you’ve mentioned it! There’s food everywhere you go.
Jackie Keller: That’s true.
Dr. Cohen: The problem is that when we see food, it makes us feel hungry.
If it’s convenient, if it’s in front of us, it encourages impulse
buying and impulse eating. Unfortunately, that’s the way human beings
are designed. It’s in our DNA to eat when food is available. There are
so many studies that show that if you serve people more than they
need, they will eat more than they should. So, if we really look at
the underlying causes, the problem is our restaurants- they serve way
too much food, too much salt, too much sugar, too much fat, too many
calories- and it’s our supermarkets, which encourage us to buy foods
that increase our risk of chronic diseases.
Jackie Keller: Oh. So, there are many people who literally can’t control
their urge to eat, and eat the wrong foods?
Dr. Cohen: Well, look, that’s most of us. Remember, two out of three
people are eating more calories than they burn in physical activity.
So, that’s the normal person.
Jackie Keller: Wow.
Dr. Cohen: As I said, we’ve done studies where you serve people too much
food. People automatically eat more than they should. The problem is
that we have this misperception of human nature. We tend to think that
people are in full control of everything they do. We think that if we
choose something and put it in our mouths, it was our deliberate
decision. The truth is that most of our behaviors are actually
automatic, and they occur without our intention or conscious control.
So, just think about eating. If you were watching a movie and had a
bowl of popcorn in your lap, as you’re watching the picture, you can
take your hands, put them in the popcorn bowl, put the popcorn in your
mouth, chew it, and swallow it all without paying attention, without
directing that to happen. We can do it automatically. We can keep
eating, and we won’t even know that we’re finished until there’s
nothing left in the bowl, right? That was an automatic behavior. We
can do it unconsciously, without intention, without deliberation, and
without any effort. We were designed that way. Eating is an automatic
behavior.
Jackie Keller: My goodness. You mention in the book- and, by the way,
what a great title.
Dr. Cohen: Thank you.
Jackie Keller: It’s a wonderful book- that we don’t fully control our
senses. How does that tie into advertising and personal choice?
Dr. Cohen: Okay. So, we don’t control our senses much, at all. You know,
if we hear a sound, you know, we’ll automatically turn toward that
sound. We don’t think, “Oh, I heard a sound. I better turn my head.”
It’s the other way around. You know, if we see a tempting food, we
will automatically start salivating. We don’t tell ourselves, “Okay
body, start salivating and feel hungry.” No! That happens as a
reflexive response to food. That’s the problem. We have food all
around us, and it’s causing this reflex, which we cannot control. No
one can control that. It makes us feel hungry. What we can partly
control is whether we act on those feelings of hunger and desire.
Basically, the market has figured out what increases the chances that
we will act on those desires. So, they’ve set up restaurants and
supermarkets to lead us to buy more and eat more than we really
should.
Jackie Keller: So, you talk in the book about the food environment being
at the root of the problems today. One example might be the
supermarket example. Can you give us some others?
Dr. Cohen: Yeah. So, I mean, let’s go back to restaurants. Right now, when
we go out to eat, we’ll be, 95% of the time, increasing our risk of a
chronic disease, just by going to a restaurant.
Jackie Keller: Oh, my goodness.
Dr. Cohen: Yeah! That’s because restaurants will serve you more food than
you need, right? If you get too many calories at one meal, it’s very
hard to compensate later, because people also have a very limited
ability to track what they eat. You know, they’ve done all kinds of
studies. They ask people, “What did you eat in the last 24 hours?”
Jackie Keller: Right, a recall.
Dr. Cohen: Most people under-report by anywhere from 200 to 1,000
calories. The average person doesn’t remember eating what constitutes
a full meal.
Jackie Keller: Wow.
Dr. Cohen: So, you know, four to five to 600 calories, we won’t even
realize. Again, it’s because we’re not paying attention to what we’re
eating. You know, we can eat, and I can talk to you , or drive a car,
or watch T.V., and that means we’re not tracking what we’re eating.
What we’re swallowing, we can’t really keep track of that.
Jackie Keller: So, I’ve heard a lot about this, sort of, eat following
your intuition, your body will tell you. So, what you’re saying is
that’s not so.
Dr. Cohen: That is absolutely not so. People were designed to be able to
eat more than they need. That’s why we have a pathway where we can
convert the extra calories into fat. If we could only eat what we
needed, we wouldn’t be storing fat. So, we’re actually designed to eat
more than we need.
Jackie Keller: So, what would you recommend that we push for? Is this
something that should be legislated? How does that work with personal
choice?
Dr. Cohen: Okay. Well, we legislate a lot of things to protect people who
are at risk. So, we legislate the quality of the water that’s in our
pipes and comes through the faucet, so people don’t automatically get
exposed to toxins and things that will make them sick. Well, we can do
something like that when it comes to the food environment, because
right now, we’ve allowed businesses to put all of us at risk. We’re at
risk every time we dine out. We’re at risk every time we go to the
supermarket. One of the things I proposed in restaurants is to have
standardized portion sizes. So, when we buy something, when we order
something, we should be able to get that in an appropriate portion
size, a standard portion size which is appropriate for one person to
eat at a single serving.
Jackie Keller: Well, that’s pretty controversial, because that takes away
the whole value proposition…
Dr. Cohen: Well, but right now…
Jackie Keller: …from the equation.
Dr. Cohen: Okay. But right now, if you go to the restaurant and they serve
you more than what’s appropriate for you, you’re going to get sick.
You’re going to increase your risk of obesity or chronic disease. If I
wanted to go out and eat, and not get sick, I don’t have that option.
So, if every restaurant would just have it available in a single,
standardized portion, then it would be up to me. It would be up to
every consumer to decide, to choose one portion or not. If someone
wanted two portions, they could, but right now, we have no way to
estimate what we’re getting. I have to tell you, we already have
portion standards when it comes to alcohol. If we order a drink,
whether it’s a beer, wine, or a shot of liquor, the amount we get only
has 0.6 ounces of ethanol.
Jackie Keller: Okay.
Dr. Cohen: Right, so we can gauge our risk of becoming drunk. You know, if
you renew your license at the DMV, you’ll get some information that
tells you how many drinks you can have and then it would be safe to
drive, right? People can gauge that by counting their drinks. We don’t
have that for food, and that’s all I’m proposing. It’s not taking away
people’s right to choose to eat as much as they want. It’s just a
system that will allow people to track how much they’re getting, and
to not be put at risk every time they go out to eat.
Jackie Keller: Fascinating. Wow. Well, speaking of personal choice, I
thought we’d take a few minutes today, in the kitchen, for putting
together some great choices for managing a healthy diet.
Dr. Cohen: Okay.
Jackie Keller: I know that portion control is a big issue for many, many
people, and i think that food labeling in restaurants and fast food
operations is a step in the right direction, but I think it’s going to
be awhile before we get to the point where the government is going to
step in further. I know that there have been some attempts to do that.
Dr. Cohen: Yeah. You know, every restaurant already has portion sizes,
they’re just different for every single restaurant.
Jackie Keller: That’s very true.
Dr. Cohen: If they would all get on the same page, then people would have
the option to choose. It would give people the power to choose how
much they’re eating. Right now, we don’t have that choice. We just get
whatever they give us. If it’s too much, tough on us; tough on us! You
know, people actually don’t have the capacity to estimate volume just
by looking at it. We have a limit when it comes to, you know, figuring
out how many jelly beans are in the jar, right? That’s what they’re
asking us to do.
Jackie Keller: Yeah.
Dr. Cohen: Most people can’t do that. In general, we underestimate. The
larger something is, the less we think is in it. So, it really puts us
at a huge disadvantage. I mentioned about what restaurants can do, but
one of the things we need to do with supermarkets is to do something
about all the impulse marketing that they have, candy at the cash
register, chips and sodas on the end of aisles. It turns out that
where they place the food in the supermarket determines what we buy.
Jackie Keller: Yeah. I’m not surprised.
Dr. Cohen: Who would think that the placement of something would make us
buy something or not? But it does. So, when they put that stuff that
we need to avoid in front of our faces, it triggers our impulse
buying, and again, it’s a risk factor for making us sick.
Jackie Keller: Well, I think understanding that association is something
that we need to talk more about.
Dr. Cohen: Right, absolutely.
Jackie Keller: That’s why I’m so glad that you put it in this book.
Dr. Cohen: And you know, one of the things that we do, at least for
alcohol, is that we don’t allow alcohol to be sold at the cash
register. We don’t allow it in vending machines. There are some
regulations that don’t allow alcohol within five feet of the register
in California. It’s against the law. Or, five feet of the front door
when you go to a gas station. So, we could certainly have a regulation
on where things could be placed. It wouldn’t prevent people from
getting whatever they want, but it would assure that, when we got
something, it was deliberate. If we have to go and look for something
at the third aisle, on the bottom shelf, then you know you really
wanted it.
Jackie Keller: Right.
Dr. Cohen: But if you’re just grabbing it because it’s there, and it’s an
automatic, sort of unconscious thing, that’s something we could
protect people from without limiting their free choice.
Jackie Keller: Well, very interesting. We’ll have to see how that
evolves.
Dr. Cohen: Yes!
Jackie Keller: Now, let’s go to the kitchen and talk about choosing
fruits and vegetables.
Dr. Cohen: All right!
Jackie Keller: All right.
Dr. Cohen: Let’s go.
Jackie Keller: So, today I thought we’d spend a few minutes talking about
the value proposition for foods that are healthy. I think there’s a
perception that healthy foods are expensive and that people don’t buy
things that are healthy because they cost too much, and availability
is an issue if it’s healthy food. But, you know, as you and I both
know, in the world of plants, economy is the byproduct of it being
plant based. Also, availability, we’re fortunate. We live her in
California, and we have fruits and vegetables in abundance. I wanted
to share a recipe for a vegetable curry, which I thought would be
quick, easy, and fun to make. I’ve cut up a bunch of vegetables here,
that we can put into the pan all at once. It’s one of those one pot
wonders, you know. You don’t have to mess with it. The longest part of
preparing a dish like this, of course, is cutting everything and
chopping. Once you have that down, or you buy frozen, which is another
option, it’s really a quick fix as far as healthy meals are concerned.
Let’s talk for a minute, if we could, about portion sizes and value.
So, I brought along an onion. We talked before the show, and you
mentioned that it looked like a really big onion, and it must be at
least a pound of onion. In fact, weighing it, we realized, yes it is a
pound of onion.
Dr. Cohen: Yeah. That’s an extra large onion.
Jackie Keller: That’s an extra large onion. Of course, I have some here,
chopped and ready to go, but…
Dr. Cohen: So, you would probably be able to get three of those in this
one onion.
Jackie Keller: Exactly. That one onion might cost $0.69, $0.79. In a
cheap market, or a less expensive market, it might cost half of that.
Dr. Cohen: Maybe 30 or 40 cents, yeah.
Jackie Keller: So, that’s three or four servings of onion…
Dr. Cohen: Yeah.
Jackie Keller: Depending on your recipe. I also prepared a little bit of
broccoli, and I brought a broccoli stalk, and this one is just about
six ounces, so about one-third of a pound of broccoli.
Dr. Cohen: Okay.
Jackie Keller: Clearly, you would get at least this much out of it, if
not more. This is a 12 ounce cup.
Dr. Cohen: Yeah. I think a pound of broccoli is something like 10
servings.
Jackie Keller: So, you know, we see, quickly, how inexpensive it is to
put all these together. So, let’s start by seasoning our pan with a
little bit of the onion that I brought. I’m going to add in a little
bit of curry powder, because, you know, I think a vegetable curry is a
really easy dish to prepare.
Dr. Cohen: How do you know how much to shake out? Do you ever measure it?
Jackie Keller: Well, I’ve been doing this for a long time. I no longer
measure.
Dr. Cohen: Just covering up the onion.
Jackie Keller: Exactly, exactly. By toasting the curry, it brings out the
flavor in the curry powder. It tastes a little bit of the… Curry can
be pretty sharp. Doesn’t that smell wonderful?
Dr. Cohen: It smells so good!
Jackie Keller: Let’s talk for a minute, while the vegetables are
sauteing, about smell and purchase decisions. That’s probably
something you’ve researched a bit, too.
Dr. Cohen: Not really.
Jackie Keller: No; because, I know you talked about the physical
appearance of food at the register affecting a purchase decision?
Dr. Cohen: Yeah.
Jackie Keller: Do you think that the smell, as well, makes a difference?
Dr. Cohen: Well, I think most vegetables don’t have much of a smell. Some
of the leafy green vegetables might smell, like arugula has a fabulous
smell. But I haven’t noticed a smell for broccoli or celery, just when
it’s cold. Maybe after it cooks, it has a smell.
Jackie Keller: Right. Well, you know, I ask because I know, when you’re
selling a house, they bake cookies or do something that has cinnamon
to make the house smell good, because it affects people
psychologically.
Dr. Cohen: Yeah. I think fruits have a wonderful smell.
Jackie Keller: Let’s talk for a minute about, I brought a cantaloupe.
Dr. Cohen: You brought a cantaloupe. That probably has a great smell.
Jackie Keller: Of course, a cantaloupe like that weighs about a pound.
Usually, you buy them by the piece. Quite often, a cantaloupe like
that will be maybe $2.00 or something like that. Two dollars, two for
four, or something like that.
Dr. Cohen: Uh-huh.
Jackie Keller: Typically, again, servings, I would guess that you would
get eight average servings, so, again, about $0.25 per serving.
Dr. Cohen: Right.
Jackie Keller: So, I’ve put in here, our onion, carrots, bell peppers,
and celery. We can add in some broccoli. We’ve got even a little bit
of cauliflower here. You see, what’s here, visually, is we’re creating
something that has this wonderful pallet of color.
Dr. Cohen: Yeah, beautiful.
Jackie Keller: Really, we eat first with our nose. So, we want to make it
smell right. If it passes the nose test, it goes to the eyes, because
after the age of three, you no longer put things in your mouth that
look bad or smell bad. Then, if it passes the eyes and the nose, we’ll
taste it.
Dr. Cohen: The purple is beautiful.
Jackie Keller: Isn’t that pretty?
Dr. Cohen: Yeah.
Jackie Keller: You know, just a little bit of purple cabbage. And again,
talk about affordable, this is maybe 10 cents a serving. The other
vegetables range in price. Some zucchini here form 15 or 20 cents a
serving.
Dr. Cohen: Yeah.
Jackie Keller: So, we put in, let’s see, one, two, three, four, five,
six, seven, eight different kinds of vegetables. All right, and let’s
say, on the average, there in a little bit more seasoning, because our
volume here has grown. Let’s say 25 cents an average serving size. So,
we’ve created a dish here that will easily serve four or five people,
maybe with a little brown rice at the bottom. Maybe some potatoes
could be added to it to complement the vegetables. But, we’re talking
about something that has a price point per serving.
Dr. Cohen: Right. It’s affordable, definitely affordable. You know, the
USDA has done research on what vegetables do cost, and I don’t think
anywhere in the country, vegetables are more than, at the most, 50
cents a serving. You know, the USDA guidelines for Americans say that
the average person needs four and one-half cups of fruits and
vegetables every single day.
Jackie Keller: Wow.
Dr. Cohen: Four and one-half cups. That means, if you divide it across
three meals, that’s one and one-half cups per meal.
Jackie Keller: Right.
Dr. Cohen: You know, fruits and vegetables, people forget that they need
that every day, and if they don’t get it every meal, then they’re
going to somehow have to compensate.
Jackie Keller: Right.
Dr. Cohen: If you didn’t get it at breakfast or lunch, try getting all
four and one-half cups at dinner.
Jackie Keller: Yeah, it’s…
Both: Not going to happen.
Dr. Cohen: Right?
Jackie Keller: Right.
Dr. Cohen: That’s why it’s really important to spread it out, because it’s
pretty hard to eat it all at once. The volume is so great. What’s so
nice about it is that it does fill you up.
Jackie Keller: Right. All that fiber really makes you feel full. I am
wondering, now that we’ve got this colorful, wonderful, beautiful
dish…
Dr. Cohen: Uh-huh.
Jackie Keller: Is your salivary glands, are we feeling it a little bit?
Dr. Cohen: Yeah, I’m feeling it. Especially that smell, it’s so lovely.
Jackie Keller: How about if I ask you to taste, will you take a bite?
Dr. Cohen: Okay.
Jackie Keller: All right, let’s dish it up. Just a little bit, because I
know it’s hot; again, just realizing that the color is so lovely and
so welcoming.
Dr. Cohen: All right.
Jackie Keller: Here you go.
Dr. Cohen: All right.
Jackie Keller: Now, obviously, a little bit more time, and we…
Dr. Cohen: I’m going for that carrot, uh-huh. Yummy, that is really good.
Jackie Keller: Thank you. Thank you so much!
Dr. Cohen: I’m going for these carrots.
Jackie Keller: That bright orange color really attracts us, right? It’s
the color of health. So, Dr. Cohen, Debra, I know that people will
want to follow your work. Of course, your book is available on Amazon.
Dr. Cohen: Yes.
Jackie Keller: That’s where I found it.
Dr. Cohen: It is a Kindle book, too.
Jackie Keller: A Kindle book, too. It’s an easy read, a great read, but
how else can people find you?
Dr. Cohen: Well, I’m at the Rand Corporation. You can look at the Rand
website and see the work that I’m doing. I do hope that you’ll read
the book, and in the book there’s a chapter on what people can do
about this obesity epidemic. I think the first thing is really that we
have to stop blaming ourselves. You know, nobody wants to be fat. I
don’t think anyone is deliberately trying to eat too much and exercise
too little. It’s really the environment that’s creating this situation
that is undermining our long-term goals. So, we’ve got to do what
we’ve done with other issues in public health, you know, have some
standards, and have some way to control the environment so that it
doesn’t put as at risk every time that we step out the door. We have
standards for cars, so we don’t crash, so cars don’t explode, and so
cars don’t catch fire. We have regulations that check that out. We
have standards for water. We have standards for air. We have standards
for housing. Just imagine if we didn’t have railings on stairs. We’d
be falling, and would we blame ourselves? No. We realize that, by not
having a system that keeps us safe, we’re at risk. That’s what’s
happened with the food environment. We have nothing that protects us
from being overwhelmed with too much food making us feel hungry when
we don’t need to eat. That’s the problem. Just, let’s target where the
source is, and then we can all be healthy effortlessly.
Jackie Keller: Wouldn’t that be great?
Dr. Cohen: Right. That’s what it would be.
Jackie Keller: Yeah.
Dr. Cohen: If people didn’t serve us too much and make us buy food that
would make us sick, we would be healthy.
Jackie Keller: Well…
Dr. Cohen: That’s the way I look at it.
Jackie Keller: It’s a great read. We’ll definitely keep in touch, and see
how we’re doing as a society.
Dr. Cohen: Okay.
Jackie Keller: I hope you’ll come back and visit us again.
Dr. Cohen: All right. Thanks for having me.
Jackie Keller: Thank you again for coming.
Dr. Cohen: All right. My pleasure.
Jackie Keller: My coaching moment today is about the experience of
choice. In his book, “Why We Do What We Do,” Edward D.C. says, “At the
heart of human freedom is the experience of choice.” As a coach, I
talk to people in terms of making their own choices and forging their
own path all the time. The entire premise of coaching, in fact, is
built on the assumption that if you can help people unlock their own
intrinsic motivation, they will be empowered to do most anything. So,
it’s surprising, then, that we don’t expect our experts to open the
doors of decision making for us. We expect to be told what to do, but
research shows that, while being told or controlled is the easy
answer, it assumes that the promise of reward or the threat of
punishment will make the offenders comply. Anyone who’s ever raised a
child, or tried to compel somebody to do something, knows just how
true that is. However, when we’re controlled or compelled to do
something, we act the part, but we don’t necessarily live it. So
consider this; compliance and defiance exist in an unstable
partnership. We’re often told to do it someone else’s way to survive
or succeed, yet fulfillment lies in living the most unique expression
of ourselves.
A very wise boss of mine once told it to me like this, and I will
always remember Neal Salinger for telling me, “We all operate out of
our own mutual self-interest. The trick is to find people whose self
interest is mutually aligned with yours.” John Steinbeck, in his book
, “East of Eden,” says that the Hebrew word, timshel, “thou mayest,”
that gives a choice. It might be the most important word in the world.
That says, “The way is open,” and that throws it right back on a man.
For, if thou mayest, it is also true, thou mayest not. That’s my show
for today. Join me next week on Food Exposed as we take a look at
what’s on your plate. For more Food Exposed, check me out on
empowerme.tv, and until next week, remember: Make food your best
friend, and exercise your companion for life.
Jackie Keller: Welcome to Food Exposed where each week we take an inside
look at what’s on your plate. I’m your host Jackie Keller and
I’m the Founding Director of NutriFit, Los Angeles’ leading
healthy food company. I’m also a firm belief in community
participation and education. It is this belief that has taken
me in many different directions.
One of the more recent examples is my involvement with the Michelle
Obama Initiative, and Let’s Move and the Chef’s Move to
Schools movement. The Chefs Move to Schools Movement was
founded in May 2010 and it’s an integral part of First Lady,
Michelle Obama’s Let’s Move Initiative. The goal is to solve
the epidemic of childhood obesity within a generation.
When my children were in elementary school, I visited their
classrooms and did cooking programs with the kids on a
regular basis. Like most parents I found this very gratifying
and I had a ball doing it. Young children are so easy to
please. As my kids got older and the average weight of school
age crept higher and higher, I was determined to continue my
involvement.
Over the past 20 years, obesity rates among children have more than
doubled resulting in one third of the children and
adolescents in the United States now classified as overweight
or obese. The U.S. Surgeon General estimates 70% of these
obese children will grow to become obese adults and will be
susceptible to serious health problems.
Here are a couple of other surprising statistics about children.
These are from the CDC study in school health policies and
practices. On the nutrition front only 14.8% of school
districts required that students be offered a self-serve
salad bar. Just 38% of districts require that schools
prohibit advertisements for junk food or fast food
restaurants on school property.
On the physical education front, 59% of districts require that
elementary schools provide students with regularly scheduled
recess, but only 10.8% of districts require that middle
schools provide physical activity breaks outside of physical
education. 2% of districts require that high schools do so.
There are a number of issues with physical activities in
schools and there are also a number of school garden programs
popping up all over the country.
We’re especially lucky here in California because our climate is so
conducive to outdoor gardening. Why have school gardens?
Again, the CDC gives us this startling statistic. The
majority of America’s children go without eating one serving
of fruits or vegetables every day. Without eating one! So
while schools are not the only place that our kids eat, but
schools can help with this challenge.
My guest today is an expert in school gardens. She’s an expert in
school nutrition and how we teach our kids about their
health. Kerri Eich is the Director of the School of
Environmental and Health Sciences at University High School
in West Los Angeles where she has been teaching since 2001.
The school converted to LAUSD’s Small Schools Format in 2008
and she led the transition to the school and Academy of
Health and Environmental Sciences.
Her academy classes include food sciences, physiology and
environmental science. She also envisioned and created a
large school garden which was built in 2011. It includes a
native pollinator garden and she raises crops on a one acre
urban campus farm with the help of 90 food science students.
Kerri also coaches men’s volleyball and teaches health classes. In
addition to the Master’s Degree she currently holds, she’s
adding another Masters in Nutrition Science. On top of it
all, she is the mother of two young children.
Kerri, welcome to Food Exposed.
Kerri Eich: Thanks, Jackie. It’s a pleasure to be here.
Jackie Keller: Thank you so much for coming. I know you had to get out of
school for this, right?
Kerri Eich: Yes. I did. I have a sub in my classroom. My kids were
excited I got to go and they promised… They wanted me to
say hello to you because they are excited that you’re coming
next week.
Jackie Keller: I am coming next week. Tell me more about your program.
Tell the audience more about your program. I know the part
that I’m involved with which is the classroom cooking and
we’ve been doing that for the better part of a year or two
years now. You’ve also converted your classroom into a pretty
well-stocked kitchen. What did it take to get that
accomplished?
Kerri Eich: Back in 2008 we wrote a grant. Four or five other teachers
and I wrote a grant for a California Partnership Academy
Grant. That gave us funding to transition our newly developed
small school into having an academy which focuses on a career-
tech pathway. We’re focused on preventative health around
community and public health.
I saw this need. I was teaching health. I’ve taught P.E. for six
years at my high school. I have a P.E. credential, a health
credential and an art credential. I saw the need… Even as I
was teaching health, the students’ habits weren’t really
changing. It wasn’t integrated enough into action-based
learning.
I presented to the principal… We had an area that we were going to
be moving into and there were four or five buildings on it
that were taken down because it was on a fault line. So the
contractors came in and put in a bunch of plants that didn’t
needed very much maintenance. The contractor was walking
through with the principal and I tagged along. He was hoping
to get another contract to maintain the plants that didn’t
need much maintenance.
I looked at him and looked at my principal and said, “I kind of want
to take over this space over here.” He showed me a plot of
land that was about six foot by ten foot. I said, “That’s not
really going to work for us. We have a lot of kids here. We
want to do something important.” And then I said,
“Potentially I kind of want to take over this hillside over
here.”
My principal is pretty easy going and forward-thinking so he was just
like, “All right.” He just kind of shook his head and was
like, okay. I measure it by my son’s age because it took a
long time to get the contractors to finish what they were
doing. They had to install all of the plants and the trees on
the hillside by contract before we could even go in there. So
the day that my son was born, I got a text from my principal
saying, “You’re good to build your garden.”
Jackie Keller: Oh my goodness.
Kerri Eich: So I had the support from the Environmental Media
Association, United Talent Agency and Mud Barron and the L.A.
Conservation Corp. What we did is we came together with about
$10 thousand of funding from United Talent Agency to build
about 900 square feet of raised bed gardens.
Jackie Keller: That’s wonderful.
Kerri Eich: About four months prior to this, I’d had a neighbor in the
community, Don Smith, who is really into gardens and was
helping out at the Venice Learning Garden. He said, “I’d like
to come and volunteer at your garden.” Little did I know, he
was a soil science wiz and an all-around great guy. He
designed our garden beds based on some ideas that I gave him
and after nine designs we put it in place.
We also built little amphitheater seating area so there was a place
for the kids to sit so we could come out and learn in the
garden. From there we just kind of expanded. I sat in my
principal’s office maybe six to nine months after we started
our garden and I was in the assistant principal’s office and
he was like, “Hey, Kerri. Everything’s going great. When are
you going to expand your garden?” So I said, “Pretty soon.”
You don’t just get those invitations very often. Then about another
two weeks later I was sitting in the principal’s office and
we have a tie-in’s program with UCLA. She said that they had
50 volunteers that wanted to do something. I said, “Well,
we’re going to expand our garden to create the food forest,
maybe we could do this.” The principal was sitting there and
was like, “All right. Okay.” From there on out, that was
Earth Day 2012, we put in 40 fruit bearing trees, food-
bearing trees into the food forest on the second half of the
hillside and since then we’ve just expanded and the kids have
gone with it.
Jackie Keller: What are the biggest challenges that you find dealing…?
It sounds like you’ve figured out the administration and how
to get what you need out of the administration and maybe out
of the community in terms of financial support. But you’re
dealing with a tough population. Let’s face it. High school
is a difficult age. I wasn’t an easy high schooler. I don’t
know what kind of a high schooler you were. My kids are past
high school age now. What are the biggest challenges dealing
with high school aged kids?
Kerri Eich: You’ve got to let them be kids. You have to know where
they are coming from. Our kids are coming to school… I
counted the zip codes one time. Ninety-three zip codes, over
23 languages spoken in the home and we have about 1,800 kids
on campus.
Jackie Keller: Wow.
Kerri Eich: Of those kids, many of them haven’t had a good breakfast.
They all like food. Everybody likes food, especially the kids
if they are having to travel quite a distance to get to
school, they are all hungry. I found something that they all
like to do. They all like to cook. I have kids ask me all
over campus, “What are we cooking this week, Miss Eich?”
Those are kids that wouldn’t even talk to me before.
They are excited about the garden too. They see things. They see
change happen. I ask the kids to give me some comments about
things that they learned from cooking and from gardening and
they’re like, “Miss Eich. Gardens are really like people.
Like raising humans.”
I feel like my students have become more in touch with their human
side because they’ve had the opportunity to create something
that’s alive and watch it grow.
Jackie Keller: Wow.
Kerri Eich: I really think that has shape-shifted how they see food. How
they see each other. It’s pretty exciting.
Jackie Keller: Yes. It sounds like it is. I know when I come to the
classroom, the kids are always very receptive. Whatever it is
that I have planned, they’re on the plan and they’ll go along
with it. Yes, there’s an element that hangs back and doesn’t
get involved. The two cool kids that don’t want to be a part
of it, but over the months and now over a year that we’ve
been doing this together, I see even more excitement and
involvement on the part of the kids and a real interest in
fruits and vegetables. I’m excited to see that because my
whole thing is that we need a more plant-based diet.
Kerri Eich: Right.
Jackie Keller: Do you find resistance to the fact that it’s healthy as
opposed to junky?
Kerri Eich: They come into the classroom with their Lipton Brisk Tea’s
and I’m like, “Okay. Put away the sugar water.” We don’t
always cook with meat. We mostly cook with plants. They want
to bring those things in because that’s what they’re used to.
In their reflections that they’ve been writing to me, I’ve been
seeing they are like, “Oh. Well, healthy food doesn’t have to
taste bad. It actually tastes good.” There’s a lot of things
they’ve never been exposed to.
I think a new habit takes several experiences to really appreciate
that habit and start to have it engrained with anybody. So
we’re really trying to show students how they can make
positive changes in their life with just a few plants and
that plants are pretty cool. That’s definitely fun to see
them change.
Jackie Keller: Before we go to the kitchen, and I did prepare something
today that I thought would be fun to cook with you sort of
along the lines of what we do in the classroom. I was
wondering if you could share with us the best way that the
community can support you in your efforts.
Kerri Eich: I think, really, just getting involved. I think any school
that’s within your vicinity that is easy accessible for you
to go to, I think that if you are interested in gardening and
nutrition, if you have something to offer, then you should go
get in touch with people in the main office. Figure out who
to talk to at that school and say you want volunteer.
Schools are dying for volunteers. I feel like since a lot of schools
around here have gates up or fences up, that they feel
inaccessible. I think that the one thing that has really
helped me… I don’t have a great background in plants, but
I’ve just been learning as I go, it’s getting the community
involved and realizing that it’s okay to ask for help.
This is a community that we share. It’s everybody responsibility to
bring our human population to raise our awareness and change
the way we think about food. It can’t just be one family or
one person at a time. Those interactions in the classroom…
You’re a one to 30 or 40 ratio with teacher to student in
some of these classrooms, so the more volunteers you have,
the more conversations you can have and the more positive the
influence will be.
Jackie Keller: Great. Let’s do some cooking.
Kerri Eich: All right.
Jackie Keller: Kerri, I thought today what we would do is a little quick
stir fry. I know we’ve done some of this kind of stuff in the
class and you’re probably working on something that you can
bring into the conversation as well with what you’re doing in
the classroom right now. Getting kids focused on something
that they can eat with their hands and that they can cook in
a few minutes that uses some of what they can find
inexpensively in the market or in the food forest on campus.
I thought this would be a great way to put together a simple
lettuce wrap kind of thing.
Kerri Eich: Okay. Great.
Jackie Keller: This would be the kind of thing that you might make at
lunch or for lunch. I’m starting with a little bit of fresh
ginger. As you know from our classroom cooking, we usually
try to start with something that looks and smells good. I can
already smell that ginger . . .
Kerri Eich: Yeah, ginger.
Jackie Keller: . . . coming. Of course, we know it’s a great digestive
aid as well.
Kerri Eich: Yeah.
Jackie Keller: Always a little onion to accent the flavors. When we cook
in your class you have some burners, right? Then you have
electrical equipment.
Kerri Eich: Yes. We have a makeshift kitchen. We didn’t even have sink
until about a year and a half ago when our celebrity garden
sponsor, Emily VanCamp came in and we’d made here some Swiss
chard wraps and she said, “How do you do this without a
sink?”
So she helped us get a sink, but we make-shifted our whole kitchen in
the back of our classroom. We have some portable burners that
we bring in. We have cupboards that we’ve installed all
through the help of our CPA grants and other people within
the community.
It’s exciting to make lettuce wraps today. I’ve got two different
students. We’ve got our 6th Annual Health and Fitness Fair
coming up April 10th and I have two students trying to make
lettuce wraps. So I’m doing a healthy food challenge with the
students, so kids are teaming up in groups three to five and
they are creating a healthy dish that they have to prepare
for the class. Then the top 10 dishes will be chosen to be
served at the fair for healthy food tasting.
Jackie Keller: Cool. Now who’s deciding which are the top ten?
Kerri Eich: The students are choosing. They’re voting on the top ten
based on some of the same principles we did in the fall for
our food day challenge. The kids are very excited about it
and they’ve come up with some very interesting recipes. We’ve
got two different lettuce wraps that they are going to try to
make. So I’m excited.
Jackie Keller: Great. Let me tell you what I’ve done here because while
you’ve been talking I’ve been sort of tossing stuff in here.
So we started with the ginger and then a little green onion
or scallion. Then I added some shitake mushroom that I soaked
and stemmed and sliced. I’ve got some chicken breast meat
here which I cut into small enough dice that it would cook
really, really quickly. I’ve added to that some cut up bok
choy. Of course, any of these vegetables can be swapped out
for something else.
Kerri Eich: Right.
Jackie Keller: I put in some water chestnuts because I had them. If I
didn’t have them, we’d leave them out. Maybe we would put
celery or something else crunchy. I know when we cook
together in class we talk about the fact that it’s cooking.
It’s science, but it’s not science science. Being constrained
by a recipe in a situation like this really doesn’t make a
lot of sense. What you’re going to want to do is pick the
things you have on hand or are affordable. For seasoning, I
know that you have to watch gluten. When I come to cook in
your class we are very sensitive to gluten because you have a
gluten free…
Kerri Eich: I have a couple of students who are celiac.
Jackie Keller: Yes. So I’m using tamari here which is a gluten-free
naturally brewed sodium. A naturally brewed soy sauce. This
is a low sodium variety.
Kerri Eich: Great.
Jackie Keller: Hoisin sauce. Now, hoisin does have a little gluten in it,
but since we’re not in front of your class right now, we’re
just cooking for taste you can add in a couple of spoonfuls
of that for flavor. Of course, if you needed to be mindful of
certain ingredients, you would just leave them out in this
circumstance. I’ve also brought something that we’ve been
doing at NutriFit. In our garden and our farm we’ve actually
started doing some hydroponic farming.
Kerri Eich: That’s awesome.
Jackie Keller: Yes. So this is one of our hydroponic lettuces.
Kerri Eich: Beautiful.
Jackie Keller: You can see…
Kerri Eich: The roots.
Jackie Keller: There’s the little root ball.
Kerri Eich: Oh. That’s really neat.
Jackie Keller: Isn’t that neat?
Kerri Eich: Yeah.
Jackie Keller: You grow it in this little net. They’re called nests, but
they are really some little things. They just grow so
beautifully. So if you want to grab a couple of lettuce
leaves there that look good for wrapping, our mixture is
already done. That’s how quickly it cooks.
Kerri Eich: That’s great. We have lettuce popping up all over the
garden that has seeded itself in different places.
Jackie Keller: We call them volunteers.
Kerri Eich: My dad always says that a recipe is a source of
inspiration to help the cook. It can be led in the kitchen,
but it always doesn’t have to be followed. I’ve been trying
to help the kids understand that.
Jackie Keller: Yeah. It’s a tough concept when you feel uncertain of your
own knowledge base, but I think… Why don’t you see what you
can do as far as getting that one together?
Kerri Eich: I always talk to the kids about chemistry. If chemistry is
involved like in baking, then we really need to follow the
recipe. If there’s no chemistry and it’s just cooking, we can
make it… Let’s see. I’m going to fold it over a little bit.
There we go. Sorry.
Jackie Keller: Let me see if I can…
Kerri Eich: See if you can go over that a little better.
Jackie Keller: Let’s put this guy aside and we’ll see if we can get this
one to behave. Sometimes it does and sometimes you just can’t
put too much in there. Which is kind of good from a portion
control standpoint. You can use small amounts of the filling
and a lot of lettuce leaves. That way you end up getting a
lot of… There you go. That one’s more like a little bit
more…
Kerri Eich: Let me just try to fix this one.
Jackie Keller: Now what I want you to do is I want you to taste that one.
Kerri Eich: Okay. I’ll taste it.
Jackie Keller: All right.
Kerri Eich: Yum.
Jackie Keller: Tell me how we did.
Kerri Eich: Mmm.
Jackie Keller: So maybe this will be one idea that your students come up
with.
Kerri Eich: Yeah. Right. I like the crunch. The crunch from the water
chestnuts and the bok choy. It’s really nice.
Jackie Keller: Right. Good. Good.
Kerri Eich: Thank you.
Jackie Keller: As simple as that is as simple as it can be. When it comes
to healthy food and healthy cooking it doesn’t have to be
complicated and I’m so thrilled that you came to talk to us
today a little bit about your exploration in the kitchen and
food forestry. I know that our audience will want to stay
connected to you in order to follow not only your progress at
school, but the other things you’re actively involved with as
well. What’s the best way for them to reach you?
Kerri Eich: I have a simple e-mail. It’s [email protected]. You
can e-mail me. Otherwise, I’m at University High School in
West L.A. We have UniversityofWildcats.org is the school
website. U-N-I-A-H-E-S.com is our academy website.
Jackie Keller: Great. Thank you so much for joining me today. I’m looking
forward to joining you next week in your classroom. I just
couldn’t be more thrilled that you came all the way over and
spent this time with me this afternoon.
Kerri Eich: Thank you so much. I’m really excited to be here.
Jackie Keller: We’ll see you again soon.
Kerri Eich: All right. Sounds good. See you next week.
Jackie Keller: My coaching moment today comes to a workshop that I love
to present and have many, many times. It’s called Brain
Boosters: Improving Your Memory. Let’s face it, we’re all
concerned about forgetting what we really want to remember.
In this presentation I talk about the value of attaching to
memories using our different senses like smell, touch, taste
and sight.
We all know how powerful some of these memories can be. Like the
smell of your favorite food. The touch of a soft object you
carried around as a child. We also have auditory memories
like remembering the words or melody to your favorite song.
And symbolic memories like the V for victory or peace.
These memories which are made in the hippocampus area of the brain
are formed, organized and stored from sensory memories. It
turns out that gardening also helps us with memory formation
and retention. How? The sense of touch and smell are all
involved in gardening as are spatial relations. These
important activities help the brain form memories.
Let’s not forget that being outside, gardening means you’re being
active and that helps you remember more as well by
oxygenating the brain and improving blood flow to the brain.
It helps you remember, but it also helps improve your health
overall. Associating the activity with a sensory experience
using multiple senses, using physical cues like clenching
your fist to cement a memory, or repeating something out loud
multiple times, all of that will help you remember. You want
more memory aids? Contact me through this show at
emPOWERme.tv or at NutriFitOnline.com.
Thanks for joining me today. Please tune in next week for another
look at what’s on your plate with Food Exposed.
For more Food Exposed, check me out on emPOWERme.tv and until next
week remember make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed, where each week we take an
inside look at what’s on your plate. My name is Jackie Keller, and
I’m the Founding Director of NutriFit. We’re Los Angeles premiere
healthy food company, and today we’re talking about a universal
subject, people all over the world have in common. We’re talking
about denim, how to look good in your jeans is a topic that millions
of people worldwide face. We practically live in denims about four
hundred fifty million pairs of jeans are sold in the U.S.A alone each
year. Did you know that on the average every American owns about
seven pairs of jeans? So, if you own them, or like the way they look,
listen in, here are some little known denim facts.
First of all, it takes about two pounds of cotton to make a single
pair of jeans, and denim is currently a twelve billion dollar a year
industry. Traditionally denim is made with blue and white thread sort
of woven together. The blue fibers are usually more densely packed,
which make the material pretty dominantly blue. Then they’re woven
together to strengthen the material, and they’re dyed with indigo. In
the 1930’s Levi Strauss sewed a small red flag next to one of the
pockets on his jeans, and that became the very first label to be
placed on an article of clothing. Designer denim was first introduced
in the 1980’s. So, let’s face it, just because you can zip them up
doesn’t mean they fit you, and there are really two issues when it
comes to finding the best pair of jeans for your figure; the first,
finding a pair that fits you, and then finding a pair that flatters
you. My guest today is an expert in both of those things. In fact
she’s a high end denim designer, and an expert in denim fashion, a
loyal friend of mine personally, and of NutriFit Kearstin Nuckles;
Kearstin, welcome to Food Exposed, thank you for joining me.
Kearstin Nuckles: Thank you Jackie.
Jackie Keller: You know I know you worked for Page Denim for Earnst
Sewn, for Textile Elizabeth and James, and most recently for Hudson,
and you’ve been involved in the world of fashion for, it’s hard to
believe, twenty years. You’re the mom of two great kids, and you’re
an avid triathlete. How do you balance all of that? How do you do it?
Kearstin Nuckles: That’s a challenge every day, every day; it’s lots
of balls in the air, and just prioritizing.
Jackie Keller: Okay. So, where did denim come in? I mean, how did you
get involved in the world of fashion?
Kearstin Nuckles: Gosh, I was eighteen when I started in the garment
industry, and started actually in t-shirts, and sort of evolved, and
landed a job doing denim about ten years ago, and it stuck, and there
forever more.
Jackie Keller: So, so what’s the secret? I mean, how do you find a
great pair of denim that actually fit you?
Kearstin Nuckles: I think the number one thing is you don’t get hung
up on size. I think you…A lot of women get nervous about, “Okay, I
need to be a twenty-six, or I need to be a twenty-seven.”
Jackie Keller: In my dreams.
Kearstin Nuckles: I think the number one thing is you find a pair
that looks good on you, that’s the number one thing. You forget the
size; find the fit that looks good on you. Some women look good in
skinny, some women look good in flares, some women look good in boots.
Generally I would say most women though, is though it’s not the most
fashionable thing right now, but the most flattering is the boot cut.
Jackie Keller: Well, okay. Since we’re all about health and nutrition
here on Food Exposed, you know are there certain types of messages
that certain kind of jeans convey? I mean, I know you know there
are…At one time they were a big social statement. I mean, jeans
were sort of how you expressed yourself, are they still that way, like
they used to be in the sixties, and the seventies?
Kearstin Nuckles: I think now denim is just the staple of our
wardrobe. It’s acceptable anywhere, dressed up, dressed down, light,
dark, holes, no holes, I think it’s a self-expression of how you feel
on any given day, and what pair of jeans you put on that makes you
feel good.
Jackie Keller: So, what should we know about the different kinds of
jeans fabric.
Kearstin Nuckles: I would say there’s basically two kinds of jean
fabric, there’s rigid, and there is stretch. I’m a true denim girl,
so I love my rigid’s, but I would say as far as fit, and flattering,
definitely go for stretch, comfort, versatility, wear ability.
Jackie Keller: Okay, yeah. So, where did that expression “skinny jeans”
come from? Because, you know we all talk about looking great in your
skinny jeans, and where did that come from? What’s hot in the world
of denim today?
Kearstin Nuckles: Well, skinny is still hot, obviously. I don’t
think skinny’s ever going away.
Jackie Keller: Can a big person wear skinny jeans?
Kearstin Nuckles: Yes a big person can wear skinny jeans, as long as
you balance out your top with the skinny. If you have more hips, if
you’re a little fuller in the thigh, if you wear a top that’s a little
looser you can definitely wear your skinny jeans. I would say keep it
a dark wash, a clean wash, you want to elongate the lines of your
body, but yes I think anybody can wear skinny jeans as long as it’s
the right size, and the right fit.
Jackie Keller: Now, are certain colors in, certain colors out? What
about color, and…?
Kearstin Nuckles: I think anything goes right now. I think that
across the board in fashion everybody’s just looking for something
new. So, I think prints, I think color, I think light washes, dark
washes, boyfriend, destructed, everything, and anything goes right
now.
Jackie Keller: Boy, you’re already using terms I don’t know, like
destructed, and boyfriend. What does that mean?
Kearstin Nuckles: Boyfriend is generally like a slouchier baggy fit.
Jackie Keller: So, you’re wearing your boyfriend’s pants?
Kearstin Nuckles: Exactly, your boyfriends denim, and then destructed
means holes.
Jackie Keller: Okay, alright. So, speaking of color we were talking
before about indigo being the main color in denim. I thought it would
be fun to cook up some great blue foods, because denim is blue, right?
Kearstin Nuckles: Right.
Jackie Keller: Right? So, you know, how about joining me cooking up
some blue foods that will make us all look great in our skinny jeans.
Kearstin Nuckles: Sounds great.
Jackie Keller: Are you good? Let’s go. You know, this is one of my
favorite recipes Kearstin, because we get to make foods that are blue,
and you know blue is not necessarily a color that we as humans
associate it with healthy food, but for example, did you know that in
the insect world, and in the bird world, foods that are blue are an
indication of ripeness?
Kearstin Nuckles: Didn’t know that.
Jackie Keller: In fact, if you take a blue light, and you pass it over a
banana the color that a ripe banana shows under blue light, which
birds see, is blue, and that’s how they know which bananas to eat.
So, anyway, that’s a little bit of food trivia. I wanted to make a
dessert, kind of dessert snack that is healthy, nutritious, and blue.
So, I’m going to need your help.
Kearstin Nuckles: Sure.
Jackie Keller: This is called Apple Blueberry Delight, and it uses fresh
apples. So, we’re going to start with some sliced fresh apples, and
I’ve heated up our pan here. It’s kind of hot so I’m going to put in
a little bit of very healthy margarine. Now, you know that
margarine’s are not always considered healthy, but this is a very
healthy brand, it’s a Smart Balance brand, and basically what we’re
going to do is add our sliced apples to the pan, and I’ll let you stir
for me while I season it up with a little bit of sour salt, and sugar
free cinnamon spice blend. We know that cinnamon of course has
wonderful nutritional properties, very, very healthy.
Kearstin Nuckles: Yes it is.
Jackie Keller: And I’m going to add a little bit of Agave, which is a
sweetener that doesn’t have the sugary side effects of sugar, or maple
syrup, but it has some of that same flavor characteristic. It’s like
a liquid honey, but without the sugar load. So, you can see your
starting to smell that cinnamon, it’s so healthy. You know cinnamon
has actually been shown to lower blood pressure. So, just adding a
little cinnamon to something like this actually can bring down your
blood pressure. So, once you’ve got that going we’re going to add in
a little bit of orange juice, and even a little bit of orange zest.
So, I’ll go ahead and do that, while you continue to stir, because we want
to get that bright orange flavor, and I like to zest the orange, and
then rub them on my hands to take…I love the smell of the oranges,
and of course that high Vitamin C content is really healthy for skin,
and helps us stay fit, and healthy, and well balanced, and all that,
and then of course our blue food. Blueberries, one of my favorite,
not always available fresh and in season, but when they’re not you can
always use frozen blueberries in this dish, so, very simple dish. The
apples are soft, you can see their not mushy, they still have nice
texture; we left the peel on them so that we get that extra fiber in
the dish, and then add in the blueberries. I washed them, and we can
bring the heat back up a little bit, because what we want is that
sizzling dessert, and you know, this is one of those dishes that you
can eat it by itself in the morning, with your cereal, or just as a
fruit, as a healthy way to start the day, or you can take it at night,
and put it over soft vanilla low-fat ice cream, or vanilla yogurt, or
something like that.
Kearstin Nuckles: Yum.
Jackie Keller: Which would be really good, or mix in some Greek yogurt
with it.
Kearstin Nuckles: Delicious.
Jackie Keller: So, what do you think?
Kearstin Nuckles: Sounds good, looks great.
Jackie Keller: It smells good too, doesn’t’ it?
Kearstin Nuckles: Delicious.
Jackie Keller: And of course we want to stop the cooking before the
blueberries sort of fall apart on us, and then give it a taste. So,
are you ready?
Kearstin Nuckles: I’m ready.
Jackie Keller: You’re ready? Alright let’s turn this thing down. We’ll
bring the heat down, and we can go ahead and dish up a little
bit…and you can see nice texture. You can still tell what
everything is, but we’re definitely in the blues here, and there you
go.
Kearstin Nuckles: Delicious.
Jackie Keller: I have a fork for you here. It’s kind of hot, but maybe
you can give it a quick taste, see what you think.
Kearstin Nuckles: See what we’ve got here.
Jackie Keller: Careful…Good?
Kearstin Nuckles: Delicious.
Jackie Keller: Yeah, well it’s good for you.
Kearstin Nuckles: Delicious.
Jackie Keller: Good for your figure, good for your skinny jeans, right?
Kearstin Nuckles: We like that.
Jackie Keller: You like that?
Kearstin Nuckles: We like that.
Jackie Keller: We like that, alright. Well, thank you so much for
joining me today Kearstin. I really appreciate your sharing your
expertise. I know that I definitely…I’m wearing my jeans today, and
I’m thinking there’s so many questions I want to ask her about jeans,
and fit, and color, and fashion, and where to buy, and what the price
points should be. How can people find you? How can they follow you?
Kearstin Nuckles: They can find me at the LALookBook.com, and on
Instagram at the LA Look Book on Instagram.
Jackie Keller: Great, great. Well, we’ll stay connected, and I know
that we’ll all think of you when we go out to buy our next pair of
skinny jeans. Thank you, Kearstin.
Kearstin Nuckles: Thank you Jackie.
Jackie Keller: I really appreciate your time.
Kearstin Nuckles: Thank you.
Jackie Keller: No matter how much spiritual practice, self-improvement,
or therapy we’ve been through there’s one area where many of us still
find ourselves challenged every day, and that’s the area of self-
acceptance. It seems all too easy to fall into the trap of judging
ourselves as inadequate, finding fault with our achievements, or our
bodies, and believing our inner critical voices that insist we’ll
never measure up. Self-respect it turns out is not narcissism,
instead self-respect helps to build the confidence, and capacity, to
create the life you want, and since you’re the only person who’s been
with you from the day you were born, and is guaranteed to hang in
there with you until the day you die, it might be helpful to practice
the art of being a good friend to number one. I read an interesting
article in psychology the other day. It was about the dysfunctional
relationship that so many women have with their bodies, and it
referenced some research on marriage done by Dr. John and Julie
Gotman. They found that successful marriages generally have a ratio
of five to one, positive to negative interactions.
So, what would happen if we actually applied that science to our
relationships with our bodies? For every negative thought we have
about our bodies we have to think about five positive things, and for
those ladies who reported and average of negative thirteen body
thoughts a day that’s sixty-five positive body comments each day,
could you do it? I’ll leave you today with this clever appropriate
poem from none other than Dr. Seuss, “You have brains in your head.
You have feet in your shoes. You could steer yourself in any direction
that you choose. You’re on your own, and you know what you know.
You’re the guy who’ll decide where you go.” And thanks for joining me
today on Food Exposed. Join us next week for another look at what’s
on your plate. For more Food Exposed check me out on EmpowerMe.tv, and
until next week remember make food your best friend, and exercise your
companion for life.
Jackie: Welcome to Food Exposed where each week we take a close look at
what’s on your plate. I’m your host Jackie Keller the Founding
Director of NutriFit Los Angeles leading healthy food company,
and I’m so excited about today’s show, because we’re talking
about the future. We’re talking about the Honda Fuel Cell
Prototype car called the FCX Clarity, but we’re also talking
about how that relates to the environment, and our health.
So, what exactly is a fuel cell anyway? I mean fuel cells generate
electrical power quietly and efficiently without pollution.
They’re unlike other power sources in that they don’t use any
fossil fuels, and the only byproducts from operating the fuel
cell are heat and water.
So, with a fuel cell chemicals constantly flow into the cell so it
never goes dead, and as long as there’s a flow of chemicals into
the cell the electricity flows out of the cell, but what does
this have to do with food?
Well, carbon dioxide and other air pollution that’s collecting in the
atmosphere is like a thickening blanket trapping the suns heat,
and causing the planet to warm up. Coal burning plants are the
largest U.S. source of carbon dioxide pollution, and the second
largest source is, you’ve got it, automobiles.
Well, the consequences of global warming, melting glaciers, early
snow melts, severe droughts, they’ll all cause more dramatic
water shortages in the American West, and rising sea levels are
leading to coastal flooding on the eastern seaboard in Florida,
and other areas, such as the Gulf of Mexico.
Warmer sea surface temperatures will fuel more intense hurricanes in
the Southeast Atlantic, and Gulf Coasts, forests, farms, and
cities will face troublesome new pests, and mosquito borne
diseases, and disruption of habitats, like coral reefs, and
alpine meadows could drive many plants and animal species to
extinction.
In fact the world health organization estimates that over a 150,000
deaths per year can be linked to climate change, and that’s
excluding deaths resulting from extreme weather conditions, like
hurricanes. Heat waves and drought can cause food insecurity,
and as the weather changes the range of disease carrying
mosquitoes can increase.
So, public health issues resulting from climate change are not
insulated to vulnerable developing nations. California’s
drought has put communities at risk, running out of drinking
water, and the drop off in ground water means that there’s less
water to dilute preexisting contaminates, which is going to lead
to drinking water contamination that has high levels of
pollutants that can cause health problems. More asthma attacks
are another thing.
But my guest today is a nature lover, an outdoorsman, a marathon
runner, an avid dirt bike racer, we met at the Los Angeles Auto
Show several years ago when I first saw, and fell in love with,
the Honda Clarity. Steve Ellis is the Manager of Fuel Cell
Marketing and Sales for Honda at American Honda, and he’s
responsible for the Fuel Cell Vehicle Business Planning and the
FCX Clarity deployment to retail consumers. In addition to
providing guidance for Honda’s natural gas vehicle, and plug in
electric vehicle programs, he is so versed in this Steve welcome
to Food Exposed.
Steve: Thank you, Jackie.
Jackie: Tell us about your, how your professional life sort of
intersects with your love of the outdoors?
Steve: Sure, it was you know years ago I kind of ran my first
marathon, and you learn about health effects of bad air, and
smog, and things like that, and of course I also really wanted
to have a role to play with solving some of those problems, and
at Honda I’m really lucky that I am deploying vehicles that run
on alternative fuels, and provide great value to the
environment, and reduce the emissions.
Jackie: Well, today people hear a lot about alternative fuels, and
advanced technology in cars. There’s so much talk now about
what we’re going to drive in the future. So, like you know the
Jetson’s car whatever happened to that?
Steve: We all had a dream of the Jetson’s car, but I think you know
what you’re driving the F6 Clarity is more akin to the Jetson’s
vehicle than let’s say the rest of the people, which really has
its roots more like with the Flintstones car. So, we haven’t
quite got to the flying ones yet, but the key here is we can run
cars on fuels other than gasoline that have a significant impact
on reduced smog emissions, certainly reduce dependence on oil,
and also cutting CO2 emissions, and that’s what we’re doing
today.
Jackie: Well, you know when I think of an automaker, I think of cars,
and I think of getting around, but also I think about pollution.
So, what do cars have to do with healthy eating, and being fit?
Steve: Well, you know in my own example, if I’m going to be out
running marathons, if I’m going to be out mountain biking, and
doing this healthy sports activities, certainly what I want to
do is eat, eat healthy, and I think these things are
synergistic. You know, if I’m going to exercise and get in
shape I want to do it outdoors, it is not fun to do it if you’re
constantly you know like coughing, or having trouble breathing
just because of smog. So, literally there’s a connection
between my role with deploying clean vehicles, and also being
kind of a healthy eater, healthy lifestyle living.
Jackie: Well, you connected your work with your passion for the
outdoors, and with zero emissions cars, what can our viewers do
about that?
Steve: Well, I think people can make choices. No different than, you
know, you make a lifestyle choice about eating healthier,
picking healthier foods, including vegetables, and things like
that. That’s the fuel for your body, so really what you can do
is make a choice of which fuel you use for your car. We have
alternatives, such as we have a natural gas powered Civic, the
F6 Clarity a hydrogen fuel cell electric vehicle that only emits
water as its only emission, so people can make choices. Today
you have choices with battery electric vehicles, even who’s to
say you can’t go to that level hybrid vehicles that get great
fuel economy, and so today I think we have an array of choices
we’ve never had before.
Jackie: You know, you talk about the relationship between cars and the
environment, what about the relationship between that
motorcycles rides you’re doing and you’re diet?
Steve: Well, we also have to have recreation and fun. We can’t just
kind of burrow in on a single thing. So, my roots were racing
motorcycles, and I did mountain bike racing, and that’s really
where it all came together. You know, you’re breathing, you’re
running your heart rate up to like 175, 180 at peak, you know
way above the average I should be at for my age, and you can’t
do that if you’re breathing bad air, you can’t do that if you’re
eating the wrong foods, and I just learned a lot through my
efforts with really exercising, and pushing the bodies limits to
extremes that a lot of people don’t.
Jackie: So, what’s next for you is motorcycle racing, mountain biking
racing, another marathon? What’s next?
Steve: You know it’s kind of all of the above.
Jackie: Uh-oh.
Steve: So, yeah I still have some dirt bike races I’m doing. I won a
championship last year on that. I’m not doing LA Marathon
that’s just here in a few days this year, but I’ve done a few of
those, but I’m going to get that back on the radar screen, and
just general recreation with bicycling, and also mountain bike
racing.
Jackie: Well, I bet you don’t have much time to cook?
Steve: I don’t cook very much, but when I do I try to pick, make the
right choices to propel it.
Jackie: Well, about cooking today a little bit in the kitchen with me?
Steve: Well, I’d love to do that.
Jackie: I thought we could whip up something very earth friendly, and
something that is very nourishing, and maybe a little good fuel
for this, for the body.
Steve: Well, I’m sure if I’m out running this week my body will
perform admirably, because of the meal that we fixed today.
Jackie: Well, join me in the kitchen.
Steve: Let’s do it.
Jackie: Well, Steve today it’s your day to be master chef.
Steve: That isn’t likely.
Jackie: I know that you don’t do a lot of cooking these days, but you
still have to eat, and it’s good to know how to feed yourself
the healthy way, the right way, when you want your body to
perform, because your body’s a machine, and it needs the right
kind of fuel, and so I thought today we would make a chicken
dish with a pistachio citrus sauce, and it sounds complicated,
and elegant, but it’s really, really very simple. There’s only
about eight ingredients in the whole thing, and one of them of
course is white meat chicken, and we’re using an organic product
today, and it’s a very simple recipe, quick and easy, all right?
Steve: Simple is good.
Jackie: Simple is good, okay. Simple is good. So, here’s what we’re
going to start with, we have a relatively hot skillet, and I can
tell that because I put my hand about two inches above the
surface of the pan, and I feel the heat rising, and I don’t want
to get to the point where “ouch” it’s too hot.
I want to get my oil, a little bit of healthy oil in there first, and
this is just an organic oil that is high in Omega-3 Fatty Acids,
so a little tiny bit of oil to coat the bottom, and I have pre-
marinated my chicken breast in a little bit of orange juice with
a little bit of orange zest, just to do two things. One, that
high acid marinade actually tenderizes the chicken while it’s
marinating, and flavoring.
So, a little bit of orange juice, a little bit of orange zest, put it
in the refrigerator, you could even do this part two or three
days before you were ready to cook it, because what the citrus
acid does is it lowers the pH, it lowers, the pH, which means it
makes more acidic, and that helps preserve the chicken. So,
under refrigeration it actually lasts even longer than it would
otherwise, okay?
So, here’s our chicken breast it’s ready to go, and our oil is hot.
Step back, because you don’t want to get this on your nice shirt
there, but there we go we’ve got it in our skillet, and we’re
going to get a little bit of chicken broth in there before it
burns. I don’t want to add more oil, but I do want to make sure
there’s enough moisture so that it cooks all the way through.
So, I’m using an organic low sodium chicken broth, because we don’t
need more salt in our diet than, and I like to season things
with some of our salt, and sugar free spice blends, so I’m using
the NutriFit Rocking’ Moroccan Blend, which has turmeric, and I
don’t know if you’ve read at all about turmeric, but turmeric,
which is a key ingredient in a lot of curry style spices, has a
lot of wonderful, wonderful nutritional properties. So, it’s
really good not just for adding color, and flavor, but actually
for health.
So, again as the skillet gets a little dry just add in a little bit
more chicken broth, let it sort of simmer in there, and then
make sure it doesn’t stick. You can turn it over and see that
we are coating the chicken now with the seasoning. Now, are you
an onion kind of guy?
Steve: I love onions.
Jackie: You love onions. Okay, so I’m going to have you do a little
onion cooking here.
Steve: Okay.
Jackie: These are just green onions, yeah. Just slice a few on that
plate for me if you would Steve.
Steve: Okay, you trust me.
Jackie: I do trust you, and while you’re doing that part I’m going to
add some chopped pistachio nuts. Now, we know that nuts are a
healthy source of fat. They’re also a healthy source of Vitamin
E, and Selenium, and so we want to get these nuts in there, give
that chicken broth some flavor, give it a little bit more oil to
work with without adding more fat to the dish, and then looks
like your…
Steve: Is this how you want them?
Jackie: Yeah, it’s good enough.
Steve: Okay.
Jackie: We’re going to cook them down a little bit with the chicken, so
we want to get it in there, and get a little flavor going, and
it doesn’t matter how perfectly they’re cut because they’re
going to disappear in our chicken momentarily as it goes. So,
shall we put that in there right now?
Steve: So, I should move faster?
Jackie: Well, you know what? I think we have enough to get started
with, so go ahead, and put those in for me.
Steve: Great.
Jackie: And I’m going to add in a little bit more, I kind of cheated on
you there.
Steve: Okay.
Jackie: And then we can just, you see let it kind of cook down.
Steve: Yeah.
Jackie: And together, oops, kind of making a mess in our kitchen here.
Steve: That’s like me.
Jackie: Yeah. Well, who does the clean up?
Steve: I get the cleanup.
Jackie: You do, you get to clean everything so.
Steve: I clean the mess I make.
Jackie: Okay, well this chicken breast because it is a plump one, and
it’s going to take a few minutes to cook, I actually prepared
one ahead of time.
Steve: Okay.
Jackie: Knowing that we wouldn’t necessarily have enough time for the
chicken breast to cook all the way through, but under normal
circumstances if you had fifteen minutes or so you could cover
up your pot, you could let it cook to perfection, then let it
rest for about three minutes before you went to slice it, it
would be done perfect. We have one that’s already finished so
why don’t we turn the heat down on this guy, and I’ll have you
taste the one that I’ve prepared already.
Steve: Awesome.
Jackie: Are you ready?
Steve: I’m ready to go.
Jackie: You’re hungry?
Steve: Of course I’m hungry.
Jackie: It smells delicious, doesn’t it? Alright, well there’s a fork,
and there’s your chicken.
Steve: Okay.
Jackie: So if you want to give yourself a, there you go, it should be
fork tender.
Steve: Yeah, now this cuts great.
Jackie: Do you feel that, that fuel coursing through your body already?
Steve: I feel powerful already.
Jackie: Well, great, great. Well, you know Steve…
Steve: No, that’s a great flavor.
Jackie: Isn’t it nice, and it’s so simple to make?
Steve: Yeah.
Jackie: Even you could do it Steve.
Steve: Thank you.
Jackie: Okay. I know that people are excited about the Honda fuel cell
technology, but they’re also interested in finding out more
about, you know, what’s happening in the world of automotive
technology, and what’s going on with you, what is the best way
for people to follow you, and to find you?
Steve: You know for that car I would say go to our website, which is
FCX.honda.com, it’s dedicated to that vehicle. It lets you
learn a lot about the technology from there you can branch out
to the other vehicles that we have, the battery electric, the
[inaudible 00:15:37], the Civic Hybrid, the Accord Hybrid, or
Plug-in Hybrid, all of those, but that’s the place to learn more
about it, and even kind of sign up for more information.
Jackie: Okay, great. Well, thank you so much for joining me today.
Steve: This was great, thank you.
Jackie: It was fun, I learn something new every time I’m in your
company, and I will look forward to seeing your posts on
Facebook. I know you’re active on Facebook, and we can follow
your dirt bike racing, and your marathon running, and your
marathon biking, and look forward to staying in touch.
Steve: Well great, I hope that your viewers learned something today
too.
Jackie: Thank you.
Here’s a little story about making a difference. Once upon a time,
there was a wise man who used to go to the ocean to do his
writing. He had a habit of walking on the beach before he began
his work. One day he was walking along the shore, and as he
looked down the beach he saw a human figure moving like a
dancer. He smiled to himself to think someone would dance to
the day, so he began to walk faster to catch up, and as he got
closer he saw that it was a young man, and the young man wasn’t
dancing, but instead he was reaching down to the shore picking
up something, and very gently throwing it into the ocean.
As he got closer he called out, “Good morning, what are you doing?”
The young man paused, looked up, and replied, “Throwing starfish
in the ocean.” I guess I should have asked, “Why are you
throwing starfish in the ocean?” “The sun is up, the tide is
going out, if I don’t throw them in they’ll die.” “But young
man, don’t you realize that there are miles, and miles, of
beach, and starfish all along it you can’t possibly make a
difference.”
Well, the young man listened politely. Then he bent down, and he
picked up another starfish, and threw it into the sea, past the
breaking waves, and he said, “It will make a difference for that
one.” Thanks for joining us today on Food Exposed, join us next
week for another look at what’s on your plate.
For more Food Exposed check me out on emPOWERme.tv, and until next
week remember make food your best friend, and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed where each week we take a good
look at what’s on your plate. My name is Jackie Keller and
today we’re talking about the whole DYI thing, no not arts
and crafts DYI but the art of crafting something wonderful to
eat. Making something delicious from whatever you can
scrounge up in the kitchen, that’s like play with your food
elevated to a whole new level. And you know you don’t have to
go far to find cooking shows of all types these days from
mild to wild and wacky, but if you struggle with cooking and
don’t want to spend all of your money eating out, here are a
couple of really simple, quick menu planning tips.
Number one, organize your food stuff. Pull the old cans, the jars,
the packages, go ahead check for expiration dates, don’t be
afraid of what you’re going to find. Be prepared to dispose
of anything that isn’t wholesome or a mystery food, like if
it doesn’t have a wrapper, you donate or your throw it away.
Anything that you can’t use or don’t need or haven’t thought
of what to do with.
Number two, assess what you’ve got left in terms of the food groups.
I like to think of it in terms of fruits and veggies then
proteins, grains, and if you can’t tell because there is no
label on it, just open it, dump it, and recycle the contents
of the can.
Number three, go online or look at your recipe files for those major
ingredients that you have left. And even if you can’t find
something to match exactly, you’ll get inspired by reading
other recipes or seeing what other people have done with that
ingredient. Remember it’s already bought and paid for if it’s
in your pantry or your refrigerator, so you’re really not
losing anything by trying and who knows, you just may love
what you create.
My guest today is an expert at doing just that. He’s an expert at
making magic in the kitchen. Chef D. Brandon Walker is the
program manager and instructor of the Culinary Training
Program at St. Joseph’s Center in Venice, California, and he
also serves as the Executive Chef at Bread and Roses Cafe
where they feed the homeless with a gourmet meal five days a
week. Last summer he won the competition on the hit TV show
Chopped and I am so proud to welcome Chef D to Food Exposed.
Thank you so much for coming.
Chef D: Well thank you, it’s my pleasure.
Jackie Keller: I’ve got you out of the kitchen.
Chef D: Yeah, that’s right.
Jackie Keller: So tell me about St. Joseph’s Center. Let’s start with
that because I know that is your main stay, your passion,
your focus right now.
Chef D: Well, I’ve been working at the St. Joseph’s Center in Venice
Beach for seven years now.
Jackie Keller: Has it been that long since we worked together?
Chef D: Yeah, it’s been seven years and I really found my passion
there. It’s about helping the people that are most vulnerable
in the community and there’s a great synergy between two
programs at the St. Joseph Center which is the Culinary
Training Program and the Bread and Roses Cafe. So everything
that I’m teaching the under employed and unemployed at the
CTP or the Culinary Training Program, we utilize those same
techniques down at the Bread and Roses Cafe where we take
what really in essence other people would throw away and we
create these gourmet meals.
So the synergy is, again, wonderful between the two programs and it
raises, it elevates the level of food at the cafe and I don’t
think that there is anymore appropriate time or reason to
give someone a great meal as when they’re at their lowest.
And again, we’re serving the homeless men and women and low-
income families.
Jackie Keller: Wow, so if I understand it correctly, I mean, it’s really
. . . And I visited once, and very briefly, so I didn’t see
how the whole operation works, but people make reservations
and they come, they sit down, they’re waited on. It’s not
like a soup kitchen.
Chef D: No, it’s not a soup kitchen and that’s a really important
aspect of what we do at Bread and Roses is that everyone
makes a reservation. So their name appears on a list that is
then printed out and then we receive them at the time that
they’ve made a reservation for either 9:30, 10:30, 11:30,
whenever they’ve made their reservation. What we’re striving
for is accountability. We need people to show up and be a
part of their own solution. And so basically you go through
an orientation at another site which is called the homeless
service center, which is about a couple blocks away.
And there you go through orientation and you are assigned a case
worker. And the case worker sits down and says, “What got you
here?” Let’s try to figure out what’s happening whether it be
mental illness or some type of addiction. And then one of our
core competencies at the agency that we pride ourselves on is
our ability to give someone a referral to bring in our, you
know, our other agencies that are doing good work in the
community and get someone the help that they need. So we’re
not just feeding someone and then, you know, having them, you
know, shuffle along.
Jackie Keller: Go back on the street.
Chef D: Right, correct.
Jackie Keller: Right.
Chef D: We really want them to be accountable and to check in with us
each and every day, so that’s one of the privileges of doing
that is being able to eat at the Bread and Roses Cafe which
is such a unique place.
Jackie Keller: Wow, that is just wonderful work. It must be so gratifying
to hear people who literally would otherwise potentially be
eating food off the street to be able to serve them something
that’s wholesome.
Chef D: Well, that’s what brings in that nutrition component. That’s
what makes it so vital that we’re giving them something that
is wholesome and nutritious because for most of those folks
that will be the only meal that they’ll eat that day.
Jackie Keller: Wow, and the Bread and Roses Cafe relies on donations or .
. .
Chef D: It’s a combination. Basically, we have great partners in the
community like Whole Foods and Panera Bread, and California
Chicken Cafe. And they are great partners and they donate
things that they are a day of or no longer able to sell for
some reason and so they’ll go ahead and give those to us
which we utilize. We also utilize . . . Most of our fruits
and vegetables come from the West Side Food Bank which is a
great organization that is affiliated with the Los Angeles
Regional Food Bank, so that’s another great partner of ours.
Everything else we shop for ourselves because there are certain items
that you just can’t get donated or don’t get donated usually
like proteins. So I’ll usually go out and buy a protein and
then I’ll combine that with whatever we happen to have on
hand.
So one week we’ll get grapefruits and zucchinis, and bell peppers.
And then the next week we’ll get a sack of potatoes and some
carrots. So whatever I have and then I think, well, what am I
teaching over at Culinary Training? So if we’re making a
classical French brown sauce then maybe we’ll go and buy some
beef and we can put together something like a beef
bourguignon, and use the carrots, and use the potatoes.
Jackie Keller: Right.
Chef D: And so that’s basically how I do my menu planning.
Jackie Keller: That’s great and I know that you do a lot of menu planning
for your own catering business as well. Tell us a little
about that.
Chef D: I run a successful catering business here in Los Angeles. It’s
called Commis which is it just means cook or humbled cook in
French. And we do corporate galas. We do dinner parties. We
do weddings, a lot of weddings. We do parties for 20 people,
for 200, for 500 people in the past. And that certainly keeps
me busy because I do work full-time at the St. Joseph Center.
But it, again, is a real passion of mine to do this elevated
seasonal farm to table really style cooking for really a wide
range of clients. And that usually takes up my time on
Thursday, Friday, Saturday, Sundays. I’m usually doing events
each and every week pretty much.
Jackie Keller: Wow, so where do you have time for family?
Chef D: Well, luckily I’ve got these wonderful little girls. I have
three girls, ages four, five, and nine, and they love to
cook. So I get them down at Bread and Roses. They’re
volunteering . . .
Jackie Keller: Oh, that’s great.
Chef D: . . . which is such a great, you know, and that’s really
important to me, being a great example for them. And so they
come down and they help out in the kitchen and then when
we’re at home they kind of understand, and they help with
dinner. And so I have benchmarks in my life like, okay, I’m
going to coach my daughter’s basketball team regardless of
how busy I get. I’m going to be home for dinner as much as I
possibly can and we’re going to sit down and we’re even going
to prepare that food together. So things like that, that’s
basically how I keep it all in balance. It’s just that
certain things I will not compromise.
Jackie Keller: And in the middle of all that was Chopped, tell us about
that.
Chef D: Yes, 2013 was an amazing year both at the Bread and Roses Cafe,
for St. Joseph Center, for me personally, the business is
doing better than ever. And then along comes the opportunity
to be on Chopped which is one of my favorite shows. I think
it’s such a successful show on the Food Network because it’s
not really about personality, it’s really about the cooking.
It’s four chefs, mystery ingredients, a clock, they start it,
boom, you got to go, and then you’re judged, and then
somebody gets chopped. And I was fortunate enough to come out
on top. So yes, I am officially Chopped Champion.
Jackie Keller: Hey!
Chef D: And the great thing about it is they came down to Bread and
Roses. They did all of the back story there and the bio
pieces, and the amount of attention and notoriety that it’s
brought to the good work that we’re doing out there in
Venice, I mean, we’re getting letters from Vermont and New
York, and you name it.
Jackie Keller: That’s great.
Chef D: Yeah, it’s just so wonderful to be able to go and say, look, I
may cook at a place that gives the food away and we might
utilize things that people have no use for otherwise, but we
can still produce food that comes out and is on a
tremendously high level of execution.
Yeah, so I think what prepared me for the show, I mean, little did
they realize is that I am really going through an episode of
Chopped each and every day at the Bread and Roses Cafe
because, I mean, we’re literally walking in in the morning
and someone will walk down the street and one of our
neighbors will come in with a basket full of these giant
zucchinis or eggplant. And so you really never know what
you’re going to get and so I was well prepared fortunately.
Jackie Keller: Well, I think you’re going to be well prepared for what
we’re going to do because I could not resist doing a little
co-cooking with you here.
Chef D: Oh, no.
Jackie Keller: It maybe seven years since we shared the kitchen when you
worked for me and we cooked together, but I thought we’d do a
little bit of that today.
Chef D: Awesome.
Jackie Keller: So I have some mystery ingredients for you. Are you ready
for your challenge here on Food Exposed?
Chef D: I am. I am ready.
Jackie Keller: Well let’s go cook.
Chef D: Okay.
Jackie Keller: Okay Chef D, so now is the time for you to absorb this
challenge because what we’re going to do is throw it
together. I just bought some ingredients from the kitchen and
I thought you could create something wonderful from it. I
know you can. I did pick the ingredients for a reason, so
real quick I brought some cooked brown rice.
Chef D: Okay.
Jackie Keller: Because we know that that’s wholesome, nutritious, high
fiber . . .
Chef D: Fiber.
Jackie Keller: . . . good base. And then kale because you know
everything’s kale these days.
Chef D: I love kale, personal favorite of mine.
Jackie Keller: Good, good, and I steamed it a little bit because kale
does better with a little bit of time, so I know time would
be of the essence. So I steamed a little fresh kale for you.
We chopped some red bell peppers.
Chef D: Great.
Jackie Keller: And I brought some almonds because this is another one of
my favorite nutritionally . . .
Chef D: Dense foods, yeah.
Jackie Keller: Really great, great nutritional calories there, great
Vitamin E, and great Omega-3 Fatty Acids, and then because I
love dried fruit, I brought some unsulfured slivered dried
apricots. You have some vegetable broth to work with.
Chef D: Okay.
Jackie Keller: You have some extra virgin olive oil and you have one of
our salt and sugar free seasoning blends. This is the
Mediterranean blend which you probably remember from when you
worked with me.
Chef D: Yes, wonderful. I love that stuff.
Jackie Keller: So the pan is getting hot and I’m going to turn the
cooking over to you.
Chef D: Okay.
Jackie Keller: And let you just kind of go for it and put something
together for us.
Chef D: Okay, wonderful.
Jackie Keller: All right.
Chef D: Yeah.
Jackie Keller: So.
Chef D: Well, this is really my philosophy . . .
Jackie Keller: Yeah.
Chef D: . . . that there are just certain recipes that work and then to
understanding why those recipes work really will set you free
from the necessity of having a recipe. So we will just get
started by adding a little bit of fat to the pan and that’s
pretty hot there.
Jackie Keller: Yeah, I’m going to cool it down a little bit for you.
Chef D: That’s warm.
Jackie Keller: Yeah, this thing really heats up well.
Chef D: And we’ll start with the aromatics. And the aromatics, you
know, this could be celery, this could be onion, yeah, these
beautiful red bell peppers, this is great, this is great. And
so we’ll just kind of, I mean, you can already smell that.
Jackie Keller: Right.
Chef D: That’s wonderful. And so this is flavoring the fat that we have
in the pan and it’s just going to get a little bit of
carmelization on it, and we’ll just have those soften. And
again, I mean, I would add some fresh herbs to this.
Jackie Keller: Right.
Chef D: Any kind of onion. It’s really about what you have on hand. And
now this looks like leftovers from my house. This looks like
brown rice that you know . . .
Jackie Keller: It’s just plain cooked.
Chef D: Rice is just one of those things. Right? You always make a
little bit too much and you always end up with some of it
leftover. So the next thing that we’ll do is add the nuts.
The thing about when you’re cooking with nuts is that they’re
very high in fat, good at fat, but they will burn on you. So
that’s why we add them halfway through the cooking process.
The same way that you would do garlic.
Jackie Keller: Right.
Chef D: You know? So I would have the onions or the peppers going first
and then I would add the nuts or the garlic about halfway
through.
Jackie Keller: It smells great already.
Chef D: Yeah, because you’re going to start getting the toastiness from
the nuts.
Jackie Keller: Right, right, and that toasting does bring out all the
flavor and fragrance of the nut.
Chef D: Basically yeah, I mean, what’s going on is that Maillard
reaction where you’ve got proteins and carbohydrates that are
browning at temperatures over 120 degrees Celsius and they
are forming new flavored molecules. That’s what’s making this
so delicious.
Jackie Keller: Yeah, yeah. I’m going to give this a little bit since
we’ve got some stuff in the pan now.
Chef D: A little bit of juice. Yeah, and then go ahead and add the
dried apricots. Now again, these are high in sugar. They have
quite a bit of fructose, not processed sugar, so this is good
sugar. But because they do have that sugar content you kind
of have to watch out for these guys as well because they will
burn as well. So it’s about proportion and timing. So what am
I basing this on? I’m doing about one part aromatic, one part
nut, one part fruit.
Jackie Keller: Okay.
Chef D: Just kind of a one to one ratio. I’m going to add a little bit
more fat to the pan.
Jackie Keller: And you can also, I know, moisten it with a little bit of
vegetable broth if you want to . . .
Chef D: So what I’m doing is I’m creating a fond on the bottom of the
pan.
Jackie Keller: Yeah.
Chef D: And then I’m going to go ahead and deglaze it because this is
just about the time and you can see that it’s starting to
brown up there.
Jackie Keller: Yeah.
Chef D: It’s a lot of flavor.
Jackie Keller: Yeah.
Chef D: And I’ll go ahead and add my vegetable stock just enough to
cover the bottom of the pan, and then we’ll go ahead and kind
of scrap and get all of those tasty bits up off the bottom of
the pan. And this is classic French technique here. So just a
little technique goes a long way for a lot of different
dishes.
Jackie Keller: Now do you emphasize this kind of cooking technique at the
St. Joseph’s Center in your program?
Chef D: I do. This is exactly what I teach because it’s so practical.
And no matter what the flavor profiles that a certain chef
works with, most of the techniques are very similar. So when
I prepare the students with these techniques, they do really
well when they eventually get to their jobs.
Jackie Keller: Yeah.
Chef D: We have graduates of the program that are now executive chefs
and it’s just absolutely mind blowing.
Jackie Keller: That’s wonderful. I know I’ve employed several of your
graduates.
Chef D: Yes.
Jackie Keller: We start them out in our kitchen and I’m always grateful
to know that I can rely on the basic training that they’ve
had through you.
Chef D: Well, that’s the cool thing about being a chef. It’s like a
family tree. Your resume speaks volume and it’s all about
where you’ve been and who you’ve learned from, so I’m happy
to have come from the NutriFit kitchens. And you can see that
this is actually starting to like make like kind of a syrup.
Jackie Keller: Yeah, it is. It’s thickening.
Chef D: Because the apricots are kind of giving off their pectin and
their sugar, and it’s getting delicious.
Jackie Keller: Yeah, that’s one of those nice things about apricots is
they have that high pectin content which really helps too, to
make it thick.
Chef D: And now we’ll just add some base to it. We’ll add the brown
rice. This will make it hearty. We’ll go ahead and stir that
in.
Jackie Keller: Now I know you’ve mentioned that you like to use a lot of
fresh herbs. And as you know now we have our own farm at
NutriFit and we’re growing a lot of our own fresh herbs.
You’re doing the same. Aren’t you?
Chef D: Yes, we have an herb garden at the Bread and Roses Cafe. I was
sick of all my like fancy pants chef friends, “Oh, I got to
go to the roof and get some silver back thyme. I’ll be right
back.” And so I was like, why not. You know? So I had a
friend at my church who was a Troop Leader for the Boy Scouts
and as an Eagle Scout project one of the Boy Scouts came and
built us like a tiered herb garden that we have in the back.
Jackie Keller: Right, how cool.
Chef D: Yeah.
Jackie Keller: That is wonderful.
Chef D: Really neat.
Jackie Keller: Neat. So you just go out there, pick what you need.
Chef D: That’s right.
Jackie Keller: So at what point now will we add the kale and wrap this
dish?
Chef D: Well, yeah, the kale is going to come here at the end because
we don’t want to overcook the kale.
Jackie Keller: I love the color.
Chef D: Yeah and it’s so vibrant, and we don’t want to lose any of that
by over cooking it. And we don’t want to lose any of the
enzymatic activity by raising the temperature too high. So at
the end and it’ll just wilt into your dish nicely. And you
can do a little massaging of this beforehand if you want to
break it down a little bit. You can just put a little dash of
salt which the sodium ions will draw the water out through
the semi-permeable cell membranes and make it just a little
bit softer, and then voila.
Jackie Keller: Yeah.
Chef D: Look at that.
Jackie Keller: That looks wonderful.
Chef D: And that’s ready to go and it’s beautiful. It is beautiful.
Jackie Keller: It is very, very beautiful.
Chef D: Now don’t forget the seasoning.
Jackie Keller: Yeah, you might want to pull the whole top off that. I was
just adding a little. Now you’re adding in the key
ingredients for our Mediterranean blend, the basil, oregano.
Chef D: Ooh! And I can smell the dill in there.
Jackie Keller: The dill, yeah.
Chef D: Oh, my God. That’s so good. Wow.
Jackie Keller: That looks absolutely wonderful Chef D. Thank you.
Chef D: Yeah, my pleasure. Let’s plate it up.
Jackie Keller: All right.
Chef D: Take a little bit of this.
Jackie Keller: Presentation I know is so important.
Chef D: Yes.
Jackie Keller: I remember your episode of Chopped, you know, getting it
just right.
Chef D: Well, we . . .
Jackie Keller: And they really grade on that. That’s really real. Right?
Chef D: Oh, absolutely. We do eat with our eyes, that is half the
battle. You want the plate to look good and look at that.
Jackie Keller: That is beautiful.
Chef D: That’s wonderful.
Jackie Keller: All right, I’ll hold it for you, you taste.
Chef D: Yes, absolutely, be my pleasure. See and I know I’m going to
get all kinds of texture. Mm, what could be easier? You’ll
live forever eating like this.
Jackie Keller: Yeah, yeah.
Chef D: And we’d be happy to.
Jackie Keller: And healthy.
Chef D: That’s right.
Jackie Keller: That’s so good. Well, thank you so much for sharing that
and improvising like that, and giving us a little culinary
lesson at the same time.
Chef D: It was my pleasure.
Jackie Keller: And so much fun. I know that our audience is going to want
to follow you. They’re going to want to experience what
you’re doing, live through your eyes. What’s the best way for
them to find you?
Chef D: Well, I have a fabulous website. It’s ChefDBrandonWalker.com
and it’s a wonderful site. I have instructional videos. I
have recipes. I talk about all the things that we’re doing as
far as charity and philanthropic endeavors, and of course it
talks about the new book that’s on the way which is all about
improvisational cooking.
Jackie Keller: Well, I’m going to look that up and I’m going to follow
you.
Chef D: Please do.
Jackie Keller: And I’m going to hope that somewhere in that book there is
a shared recipe that you wouldn’t mind me borrowing for our
NutriFit clients.
Chef D: That would be an honor.
Jackie Keller: And I thank you again, so much, for coming to see us
today. It was really, really great to have you.
Chef D: It was my pleasure.
Jackie Keller: Keep up the good work.
Chef D: I will.
Jackie Keller: We need people like you out there.
Chef D: I will. Thank you, Jackie.
Jackie Keller: All right, thank you.
Here is a little story that illustrates the value of sharing
resources and creating something from nothing. There are many
versions of it and I’m not really sure where it comes from
originally, but here it goes.
So many years ago in a time of great hardship and famine, an old
soldier wandered into a poverty stricken village and asked
for shelter for the night. “There is nothing here to eat!”
The villagers told him. “You better just move on.” But, the
soldier stopped and he said, “I have enough here in my
backpack to make soup for all of us if I could just borrow a
large pot.” So the curious villagers, they produced a pot and
stood around watching as the soldier filled it with water and
built a small fire underneath.”
He then took three round stones from his backpack and dropped them
into the water. As the water came to a boil, the soldier
sniffed it and said, “Mm, I love stone soup, but if I had
just a little cabbage it would take even better.” At this
point one of the villagers disappeared and came back a few
minutes later with a cabbage he had been hiding and he put it
into the pot. And awhile later the soldier tasted the soup
again and said, “Mm, this is good, but a couple of carrots
would make it better still.”
And another villager produced a bunch of carrots and so it went on as
potatoes, and onions, and mushrooms, a little bit of salt
beef were all added to the pot until indeed there was a
delicious meal for all. We all have a contribution to make
and by sharing our gifts and resources our lives are
enriched. That’s my story. Thank you so much for joining me
today on Food Exposed. Join us next week for another look at
what’s on your plate.
For more Food Exposed check me out on emPOWERme.tv and until next
week remember, make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed, where each week we take an inside
look at what’s on your plate. I’m your host Jackie Keller. I’m the
founding director of NutriFit, Los Angeles’ leading healthy food
company. And today we’re talking about staying healthy under the
pressure of life on the road, which can be very challenging, even for
the most experience traveler. You know, millions of people fall ill
every year and many even die as a result of eating unsafe food.
So, what causes this lack of food safety? There’s a combinations of
many factors, but here are some simple rules to remember about food
safety. Number one, keep hot foods hot; two, keep cold foods cold.
And, number three, keep all areas clean. So you really have to plan
ahead. Travel with non-controversial foods; things that are easily
identified like bars, dried fruit, nuts, and keep the portions small
enough to eat in just one serving. Avoid very salty foods because they
can help you bloat and retain water and that is often a problem when
you’re traveling anyway. So you don’t want to exacerbate that problem
by having really salty foods because then you’ll want liquids and you
don’t want to risk taking liquids through security. No soups, no
smoothies, sometimes even salads dressings are going to be
confiscated. So don’t take them with you because you’re probably going
to get them taken away anyway.
Fresh fruit and turkey jerky are great travel snacks. But if you’re
and international traveler, and this has happened to me, I can say it
does happen, remember you have to consume any open food before you
land and pass through agricultural inspection because if you don’t,
not only will they take it away from you, but they will fine you!
Because if you’re traveling internationally you cannot take animal
proteins across country borders and there’s nothing more depressing
then having them take away some expensive turkey jerky that you bought
and you didn’t eat. Well, my guest today is a very experienced
traveler. She’s spends about 60 percent of her working days on the
road and knows all too well what toll a schedule like that can take on
your health, your sleep, your stress levels, your eating habits. As
the California director the National Wildlife Federation, Beth Pratt
has worked in environmental leadership role for over 20 years;
included two of the country’s largest national parks, Yosemite and
Yellowstone, which are two of my favorite places. She lives outside of
Yosemite right now with her four dogs, two cats, three western toads,
and she even has a frog pond in her back yard, which is a certified
wildlife habitat. Beth Pratt, welcome to Food Exposed!
Beth Pratt: Thank you for having me Jackie.
Jackie Keller: Well thank you so much for coming. You came all the way
from Yellowstone this morning.
Beth Pratt: Yosemite.
Jackie Keller: Right, Yosemite.
Beth Pratt: Yellowstone’s too cold right now.
Jackie Keller: But even Yosemite, that’s quite a drive.
Beth Pratt: Yeah, it’s about four and a half hours. But for me that’s a
walk in the park these days with all the traveling I do.
Jackie Keller: Almost literally, right?
Beth Pratt: Exactly.
Jackie Keller: Well, I know that we’ve met several times both in the
course of the National Wildlife Federation, but also in the course of
our shared interest in the Climate Reality Leadership Core. How are
those two interests connected for you Beth?
Beth Pratt: Yeah, obviously for me with the National Wildlife Federation I
work to conserve wildlife and to do things to make sure we have
wildlife in the future. And climate change of course is one of the
overriding impacts for both people and wildlife, so the two are so
interrelated. And it was fun spending time with you, training with Al
Gore, two summers ago now, to make ourselves more aware and better
able to communicate about the climate change. For me it’s the issue,
for both wildlife and people.
Jackie Keller: You must be seeing a lot of impact of climate change just
in Yosemite, right?
Beth Pratt: Yeah, you know, I’ve lived up there for 15 years; have been
going to Yosemite for 25 years now. And anecdotally I’m noticing
stuff. The frogs are coming earlier to my frog pond. They’re singing
their mating song earlier. Of course we had one of the worst fire
seasons, just in my area, that was terrifying. We had the rim fire in
Yosemite, and some people think climate change is fueling that.
They’re burning longer, hotter, and bigger. And of course we’re having
the worst drought now in some say 500 years. And birds are impacted by
that, bears are coming out of hibernation earlier, so, a lot of
impacts, yep.
Jackie Keller: Tell us more about the work you do on a day in and day out
basis, and what takes you on the road so much.
Beth Pratt: So, I have the best job in the world, as you know. I get to
drive around California and get people inspired to help wildlife. And
it’s an amazing job. That’s how we met through the National Wildlife
Federation. And so, California is a big state, as we know, and I spend
as you said, about 60 to 70 percent of my time on the road, because I
have project all over the state. He in LA we’re working on, I think
it’s one of the most inspiring wildlife conservation projects I can
think of.
Jackie Keller: Tell us about it.
Beth Pratt: We have P22. Most of you know P22 is living in the middle of
Griffith Park, he’s a mountain lion. He had to cross two major
freeways to get there.
Jackie Keller: That’s more than most of us can do in LA traffic I think.
Beth Pratt: I don’t even survive that 405! So he’s in Griffith Park, and an
average mountain lion territory is 250 square miles. He’s making do
with 8! It’s unbelievable. So, we’re working on building with the
National Park Service in the USGS in the Santa Monica Mountains fund a
wildlife crossing on the 101 so that it doesn’t happen again. So that
animals live P22 have safe space and can disperse to green areas and
not be living 2 miles from the Hollywood block.
Jackie Keller: Now let me ask you something, will they use the freeway
overpass? I mean, honestly?
Beth Pratt: Yes, animals do. They build these underpasses and overpasses
and animals do use them. I mean, they know these areas are pinch
points. And animals use existing underpasses now. So they know where
these animals are funneling. And they build it they will come. And
really the future of the Santa Monica mountain lion population is
dependent on things like this. They are not going to survive if they
can’t move.
Jackie Keller: So that project brings you to LA a lot?
Beth Pratt: I will be here a lot, yes. It’s a big project, it’s a
monumental undertaking. So, I’m down here at least once a month,
probably twice.
Jackie Keller: OK. And I know we’ve talked about some of the challenges
that you’ve personally have faced with all of this travel and the
impacts on your own personal health. Tell us a little bit about that.
Beth Pratt: Yeah, and I can’t thank you enough. We came together through
our shred love of the environment, but what’s been helpful is your
coaching around, you know, I put a lot into my work, I travel a lot.
And what’s suffered has been my fitness and health. When we first
started talking I told you I was in the worst shape of my life,
because I was driving and I was sitting at the computer all day, and
the things you talked about, those challenges, I was eating badly and
not exercising. So, I would say that the two biggest challenges for me
is, you know, when you’re not working in an office and sitting all the
time and doing a routine, and when you go on these trips it’s really
hard to make time to exercise. Sometimes you’re working from 7 to 11
at night plus it’s hard to just find time. And then the eating badly,
you’re eating quickly, or you’re going out to dinner or lunch. You
know, business meetings seem to gel around a meal. And when the other
person is having this elaborate beautiful delicious high calorie
dinner, it’s hard to sit there with water and a salad. So those have
been some of the challenges I know you have been working with me on,
I’m making a lot of progress, it’s great.
Jackie Keller: Well, we talked about the fact that you are willing, and
it’s unusual from my perspective for somebody to be willing to go
public about their challenges with weight and health and eating
properly. So we talked about a creative way of doing that kind of fits
with the dynamic of charity and philanthropy and being public. So,
tell us a little but about that.
Beth Pratt: This is really fun. So one of the things that Jackie worked
with me is, so, we know you’re a person who is very self motivated and
especially around my main motivations which I want to save wildlife.
And looking at the weight gain and me being out of shape… Let’s look
at motivations and what motivates you. And what we came up with
jointly is what motivates me is saving wildlife obviously. So, how do
you tie that in with weight loss? Brainstorming between the two of us,
we came up with: what if you do directly tie that in with weight loss?
So, we came up with the idea with Weighing for a Cause. Which I think
we’re about to launch; which is, you set a goal weight, and you set up
a fundraising campaign, much like you do for a walkathon or something
where people give money. But if you don’t get to your goal rate, the
nonprofit doesn’t get the money. We thought this was a great motivator
because, I mean, if you’re putting money up for the puppies at the
SPCA you’re going to make your goal weight.
Jackie Keller: That’s right.
Beth Pratt: You don’t want to just point them. And what’s fun is getting
the non-profit involved too. Obviously they’re going to have some
motivation.
Jackie Keller: So your non-profit, we’re calling this Weighing In for a
Cause, and we’re doing this on Crowdrise, and your non-profit is…
Beth Pratt: Yeah, so I work for the National Wildlife Foundation, but we
partner with Save the Frogs. In fact, the mountain lion was one of my
projects, but another one of my projects is we’re going to be doing
this campaign for the Red-Legged Frog around California. So I chose
for my Weigh In for a Cause that joint project that we’re doing. So
here’s Save the Frogs. And frogs are one of my favorite animals! So
we’re excited about this. And the executive director Cary Krieger for
Save the Frogs, he has promised to be emailing me daily to make sure
that I am not exceeding my calorie count and to take me on hikes. So I
think it’s fun to get the non-profit involved too. But also NutriFit’s
a very philanthropic organization, you help National Wildlife
Foundation by donating your time, your services. But your also going
to be putting up some of your money for your clients.
Jackie Keller: I am! And in fact, I have a check for you, for the
National Wildlife Federation!
Beth Pratt: Yay!
Jackie Keller: To support the Save the Frogs and the Weighing in for a
Cause. And if I understand it correctly, you have to give some of this
back if you don’t make your goal, right?
Beth Pratt: Exactly. A portion of this is going to go to the Save the Frogs
campaign. So Cary and your staff at Save the Frogs, start emailing me
to make sure I’m not eating too much!
Jackie Keller: Well, you know what in fact, I thought what we would do
now is take a minute to cook up something really quick and easy that
you can use for your road trips; something nutritious, something
clean, something easy, something quick, something that doesn’t require
refrigeration. So would you join me for a little cooking?
Beth Pratt: That would be wonderful. I’d love some tips.
Jackie Keller: Alright, let’s go.
Jackie Keller: Alright so, we’re going to make something really simple
now.
Beth Pratt: Awesome.
Jackie Keller: I chose this recipe. We call them Quinoa and Flour
Fritters. And I chose the recipe because Quinoa, as you know, is a
very wholesome grain. It’s very high in protein, it has no gluten,
even though I know you don’t have Celiacs disease or anything but, you
want to incorporate more variety in whatever you can. So quinoa is one
of the most popular foods right now. It’s very simple to make, you can
find it anywhere. You just rinse it, rinse it, rinse it, before you
cook it, and then you put it up un water and you let in simmer. That’s
it! Fifteen minutes later it’s done! And if you make it plain like I
did, then you can season it however you want afterwards and use it
however you want to use it. So we start with some cooked quinoa,
that’s what I’ve done here, I’ve pre-cooked it to make it a little but
faster for us. And into a bowl it goes with a little bit of rice
flour, just to get it to stick together. And this is just grocery
store plain Japanese rice flour. And then I’m going to add a little
bit of egg substitute. And this is just egg white in a carton, but you
can crack an egg and beat it and add it in. So, you can see what
you’re aiming for is a fairly wet consistency, but we’re going to bind
it even further with a little bit of cheese. This is low-fat
mozzarella cheese. Just plain mozzarella, a little bit more than you
need, but then you go a little less with the other cheese, which is a
little bit of parmesan, and finally our fiber, not only from the
quinoa, but from cauliflower.
Beth Pratt: Oh, OK. That’s a nice combination.
Jackie Keller: So, this adds some vegetable into the dish. And
cauliflower is just steamed cauliflower chopped up. So, very simple, a
little bit of salt and sugar free seasoning to give it some flavor.
And this is one of our salt and sugar free seasoning blends, this is
our Mediterranean blend. But you can use basil or whatever your
favorite sugar free blends are, whatever you like the best. And one
thing you don’t want to do is add any salt because the cheese has a
lot of salt in it to begin with. So you don’t need any more salt. And
remember we talked about…
Beth Pratt: I noticed from traveling, even minimally amounts of salt I
start feeling it definitely.
Jackie Keller: And so, we’re stirring it up here. And I’m going to have
you spray the skillet lightly with a little bit of extra-virgin olive
oil spray.
Beth Pratt: Nobody’s going to believe I’m cooking.
Jackie Keller: A little closer, alright.
Beth Pratt: There we go, OK.
Jackie Keller: And now, and we have a lot of mixture here, far more than
we’re going to make, but you see, we need to get something in there
before we burn the bottom of that skillet. So, grab a spoon and follow
me. You can make them as big as you want to make them they can be
little, they can be medium. My thought was that you would be eating
them in the car.
Beth Pratt: Yes, and it’s a bad habit, but with the amount of driving I do,
eating and driving is very efficient. This does look perfect for
nibbling while I’m driving.
Jackie Keller: We’re going to form them into… there you go, see? Who
said you couldn’t cook!
Beth Pratt: I’m cooking! Hey mom, I’m cooking!
Jackie Keller: Look at that!
Beth Pratt: She’d never believe it.
Jackie Keller: And then we’ll flatten them a little bit. So we’ll make
like a nice little… And obviously you know if you were making these
at home, you could use a scoop, like an ice cream scoop or something
to get nice uniform sizes and things like that. But you can tell, it’s
not that fancy.
Beth Pratt: And this is perfect, because it is really hard to buy healthy
snacks sometimes. So this is perfect.
Jackie Keller: This is probably not the ideal cooking implement because
what I really want is the spatula to flip it. But, you kind of get the
drift, right? So, they cook pretty quickly because essentially all
we’re doing is cooking the egg that bound it together, because the
quinoa is already cooked, the cheese doesn’t require cooking. So we
just want to cook it until the egg allows it to set up and bind it
together. And they get nice and toasty. And then the challenge of
course is going to be to flip it. Yeah, but’s it’s not quite there
yet. So, one suggestion that I have for this recipe is to make a big
batch of them and freeze them, because they really freeze beautifully.
And if what you want is something that you have handy that you could
just grab and go, this is truly just grab and go food. They’re not
greasy, so they’re great for the car because the other thing about
them is they’re balanced, you have protein, you have fiber, you have
carbohydrate, you have a little bit of healthy fat, so it’s really an
ideal meal.
Beth Pratt: And I love the cauliflowers in there, because you got to get
your vegetables.
Jackie Keller: You got to get your vegetable in there.
Beth Pratt: Which is the one I always struggle with! I’m from Boston,
Irish, we don’t eat vegetables.
Jackie Keller: Potatoes are sort of like cauliflower.
Beth Pratt: Yeah, exactly.
Jackie Keller: Alright, so I think we’re about ready to attempt the flip!
Well, no that one failed. You want to give it a try?
Beth Pratt: Well, if you’re having trouble, I’m willing. I’ve got to learn
to do this because this looks like the perfect snack for…
Jackie Keller: Well trust me, because if you have a flat spatula it
probably works perfectly. There we go! You see, it’s not bad! One or
two more and then maybe you’ll to sample, what do you think?
Beth Pratt: I think so.
Jackie Keller: Great.
Beth Pratt: I’m not going to be able to flip that, I’ll give that to you.
Jackie Keller: What I’m going to do is I’m going to turn this guy off.
Beth Pratt: Look at that! Aren’t they perfect?
Jackie Keller: Wow! Anyway give it a try, tell me what you think.
Beth Pratt: Mm. It’s the perfect snack.
Jackie Keller: Now, couldn’t you eat that on the road?
Beth Pratt: I’m sure this would be perfect.
Jackie Keller: And the nice thing about that is that it can go through
customs too. It can go through security, they’re not going to take it
away from you. While ideally you’d want to eat whatever you brought…
Beth Pratt: Well, this is perfect airplane food too, like you said, a lot
get confiscated. And airports are traps. You get in there and of
course you want the junky food when you’re there. Coming armed with
these would be perfect.
Jackie Keller: Alright, great. Well, Beth I know that everyone is going
to want to follow you, they’re going to want to keep up with what you
do, what’s the best way for people to reach you?
Beth Pratt: You know, I’d say the two ways, Facebook, BethPratt1, the
number one, and I post great photos of wildlife as I travel along.
Jackie Keller: That is true, you defiantly do.
Beth Pratt: You want to see mountain lions? My twitter handle is BethPratt.
Or NWFCalifornia is also a Facebook page that is, again, also a lot of
adventures in wildlife photos. And also we’ll be posting on how I do
with my goal weight. So, come tune in.
Jackie Keller: And we can find that on where?
Beth Pratt: I’ll be posting that on my Facebook page and the NWFCalifornia
Facebook page as well.
Jackie Keller: Wonderful. Well, thank you so much for coming!
Beth Pratt: That you Jackie, it’s always wonderful to see you!
Jackie Keller: Yeah. And I wish you good luck. I know you’re already
losing some weight, right?
Beth Pratt: Yes, I’m down 8 pounds, and yeah. I feel great. And I can’t
thank you enough, because your coaching, your food has been
instrumental in that.
Jackie Keller: Well, you’re most welcome.
Beth Pratt: So you’re helping wildlife by helping me.
Jackie Keller: Alright. I’d like to talk a minute with you today about
commitment with passion. No, I’m not talking about the romantic kind,
as in intimate relationships with others, not that kind of commitment.
But I’m talking about the kind of commitment that leads to creating
self-fulfilling prophecies. Let’s face it; pursuing your goals even if
you’re highly motivated isn’t always a piece of cake. And nearly
everything means overcoming some kind of obstacle, personal sacrifice,
and risking some failure. So developing skills for this requires some
form of patience, practice, labor, and passionate commitment carries
many benefits. It reinforces our sense of autonomy, but also helps us
feel that we belong to something. When we follow through on our
decisions to something it shields us from social pressures. For that
reason, when we make a commitment in front of others in particularly
potent. You know there was a study that was recently done a the
University of Scranton and it found that people who made public New
Year’s resolutions were ten times more likely to succeed at their
goal. And there are many people who’ve written about commitment and
how it relates to achievement. There’s some great quotes from leading
business gurus. Here’s one I particularly like; “Unless commitment is
made, there are only hopes and promises, but no plans.” And that’s a
quote from Peter Drucker*. And here’s one from Stephen Covey “Without
involvement there’s no commitment.” Mark it down, asterisk it, circle
it, underline it. So, what about talking about committing publicly
like Beth did? How about doing that? Check out Weigh In For A Cause,
as you’re way to cement your goal. And do well by doing good. Thanks
for joining us today on Food Exposed. Join us next week for another
look at what’s on your plate.
Jackie: Welcome to Food Exposed where each we talk about the story
behind what’s on your plate. I’m your host, Jackie Keller. And
today we’re talking about teenagers. You know, whether you have
one, you are one, or you know one, listen up.
Thirteen to seventeen can be a really confusing age. It can be
confusing for lots of reasons, but particularly with respect to
body image and self-awareness.
Here are some interesting statistics from the World Health
Organization. Forty-three percent of the world is currently
under 25; about 16 million girls age 15 to 19 give birth every
year. An estimated 150 million young people use tobacco. Alcohol
use starts at a young age; 14% of adolescent girls and 18% of
adolescent boys age 13 to 15 use alcohol. In any given year
about 20% of the adolescents will experience a mental health
problem. Suicide is the leading cause of death in young people.
And despite our cultural obsession with diets and being thin, obesity
is increasing among young people in both low and high income
countries. Nearly two-thirds of premature deaths and about one-
third of the total disease burden that we experience as adults
is related to health practices that start in our youth years. So
clearly establishing good health practices at a very young age
is especially important just for the health of our population as
a whole, and for us as we age.
And for that reason I am very, very privileged to welcome today our
guest. Amita Swadhin is the Los Angeles Executive Director of
Peer Health Exchange, and she has dedicated her practice and her
business model to helping students and young people learn more
about their bodies and deal with these issues. Amita, welcome to
Food Exposed, and thank you for coming today.
Amita: Thank you so much for having me, Jackie.
Jackie: Tell us about Peer Health Exchange. You know, we don’t hear
about it very much; just tell us.
Amita: I like to think that we’re the best-kept nonprofit secret in
the world. We are a national organization. We have been in
existence for ten years. We’ve been here in Los Angeles for five
years, and our model is basically empowering teenagers to make
healthy decisions. We do that by training college student
volunteers to teach a comprehensive health curriculum in high
schools that lack health education and in which a majority of
students come from low-income households.
Jackie: So you recruit college kids to volunteer to go into high
schools, to go back, and relate to ninth graders?
Amita: Yes, that’s right; we’re specifically in the ninth grade. We
know that so much changes for a teenager in that ninth grade
year. They are often facing going to parties for the first time
with much older kids. They are actually making decisions around
whether to have sex, around whether to use drugs, or alcohol.
And in general facing a lot of the self-esteem challenges that
you talked about. So it’s a pivotal year and that’s why we
target the ninth grade.
Jackie: So what are the biggest challenges that you face with this
group and with the model that you’ve established?
Amita: I think that there are a lot of good things about the model.
Teenagers listen to their peers much more than adults. You could
have the best teacher in the world, but I’m 35 now and I’ve been
in the classroom since I was about 19 as a Peer Educator.
Jackie: Wow!
Amita: And so I really believe in the model, because I’ve seen a
shift. When I walk into a classroom now to observe our college
volunteers there is this hush, and people are like, well, who’s
this lady? Why is she here? Whereas our college students, you
know, they are in hoodie sweatshirts, they’re in some jeans.
They are 18 to 21 and able to captivate the classroom right
away. And it’s really compelling; we have a lot of data on our
impact on the teenagers and how they actually grow in their
knowledge and skills from the workshops that the college
students are presenting.
Jackie: That is just wonderful. And what about the bureaucracy, I mean.
L.A. is a big place. I know you’re a national organization. But
your area of responsibility is this big monolith that we call
Los Angeles. Tell me about bureaucracy and how does that affect
your work?
Amita: You know, I’d like to answer that on two different levels. So
first, we are a county; I think it’s taken some time for our
national organization to really wrap their heads around, you
know, we are not just Los Angeles City. There are 81 school
districts here.
Jackie: Oh my God. I’m a native and I didn’t realize there were that
many school districts in L.A.
Amita: Yes, and we’re the largest county in the United States. So just
thinking through which teens are we going to serve here, and why
it is a challenge in and of itself. This is our fifth year in
Los Angeles, and we’ve started with LAUSD. And I think LAUSD has
its own challenges and I think also that the need is not as
obvious as in some of the smaller districts within L.A. County.
So a lot of people don’t realize that LAUSD actually has a high
school graduation requirement around health education. Now that
doesn’t necessarily mean there is a certified health teacher at
every LAUSD high school.
Jackie: I can speak to that, because my kids are LAUSD kids, and it
hasn’t been that long since they’ve been out of high school. And
they both had health education in their classroom, but neither
one was taught by a health ed teacher.
Amita: Yes, and so you know exactly what I’m talking about. So I think
part of our challenge is that we sometimes get high school
principals reaching out to us directly within LAUSD, saying,
“Hey, you’re a free program. We need this program here. Come and
serve our students.” And we don’t always have the permission of
the district to do that. So that can be frustrating at times.
I think on the flip side, because L.A. is huge, even within LAUSD a
lot of people don’t realize that we actually have the largest
number of charter school students in the country.
Jackie: Wow!
Amita: There are a lot of exciting and innovative things happening in
education nationwide and L.A. is kind of a hot bed for that. So
these are Title I public schools, low income public schools that
are not able to afford a health education teacher; so that’s
largely who we partner with now. We have 25 high school partners
this year within LAUSD’s geographic districts.
Jackie: That’s a lot of schools. How many students do you serve?
Amita: We’re reaching over 3,000 ninth graders this year with 300
college student volunteers from U.S.C., U.C.L.A., Occidental,
and Cal State Northridge.
Jackie: Now are you looking for more students, more schools, or more
volunteers? How can the community support what you do?
Amita: Yes to all of the above. We get calls from district
administrators and teachers and even this summer there was a
ninth grade high school student in Long Beach Unified, and
health education recently got cut there about two years ago from
what I understand, who heard about our program in some summer
research project she was doing and said, “Can you come and serve
our school?”
Jackie: Wow!
Amita: Obviously that’s compelling; you don’t want to ever say no to a
teenager who is saying come and help me, and that’s what our
program was founded to do.
I think some of our constraints are around having the network of
supporters and revenue that will let us grow at a rapid enough
pace to meet the need that’s there. We’ve had a waiting list
every single year that we’ve operated, and we are trying to
broker relationships with districts beyond LAUSD now since there
are 80 other ones. But we are looking for board members; we’re
looking for adult mentors for our college volunteers.
We are building a talent pipeline as a secondary impact in addition
to empowering the teenagers themselves to have the knowledge and
skills to make healthy decisions. We have this cadre of 2,000
volunteers throughout the country this year; about 7,000
throughout the ten years that we’ve existed, who are now
interested in public health and public education as a career. So
we are looking for mentors for them. And we’re looking for
relationships within community partnerships and school districts
that can help us grow and serve even more teenagers in L.A.
County.
Jackie: You have such a full plate. What’s the biggest challenge for
you personally with all of that?
Amita: That’s a great question, you know. I got into this work for
some very personal reasons. I’m a survivor of child sexual abuse
and domestic violence.
Jackie: Wow!
Amita: And I’m very public about that, because I think in order to
really be a good role model for teenagers we have to de-
stigmatize the reality that a lot of young people are facing at
home. And so for me a challenge is a lot of our supporters like
to pull our curriculum apart. There are 11 health topics that we
teach; nutrition and physical activity is one.
Jackie: Right.
Amita: But they say, “I’m really interested in this one topic and I’m
going to support you in that one topic area.” And I think the
reason that I was drawn to Peer Health Exchange is that we’re
such a holistic model. We teach about rape and sexual assault
prevention and treatment. We teach about mental health. We teach
about safer sex for a lot of the reasons that you listed in the
statistics that you went over. You know, a teenager can’t pull
apart the effects of body dysmorphia and poor self-esteem.
Just being about the food and the drinks that they put into their
body every day, of course, that’s a big part of it. But I think
you also have to help young people really care about themselves.
And so what’s challenging for me is knowing how much access to
healing that I’ve had and really wanting to find a way to
provide that in as holistic a manner as possible for the teens
that we’re serving.
Jackie: Well you great work and what a wonderful, wonderful opportunity
it is for the community to get to know a little bit more about
you; and realizing that that is a free resource for a body of
people that don’t have access under normal circumstances to the
kind of information and the quality delivery method. I know that
there is a lot of research that goes into your curriculum.
Amita: Yes, there is.
Jackie: And one of the things that I was hoping to share today is just
some fun, easy, quick ideas for school lunches. Even though it’s
not everything, we do know that nutrition and healthy
nutritional practices are the base of a lot of learning that can
happen. So I thought today we would take a quick look at some
easy, fast, nutritious, delicious, school lunches and see what
we can throw together.
Amita: I’m excited about this, especially because the teens that we
serve are often living in neighborhoods that, you know, we talk
about food deserts and access to good produce, and so I’m really
excited for you to show us something that any teenager in any
community in Los Angeles can make.
Jackie: This is pretty simple.
Amita: Okay, great.
Jackie: Well, let’s go cook.
Amita: Great.
Jackie: Well, it’s time to cook, Amita, and what I thought we would do
today is prepare a really, really simple dish that basically
anybody can make, any age. Now we’re talking not just high
schoolers; I’m thinking of starting even younger with this one.
And the other nice thing I liked about this dish is that it’s
inexpensive, and let’s face it, we need affordable food. It
can’t be about what the wealthiest can afford; it has to be
about what anyone can afford.
So that’s why I chose this dish. And also it has some great
nutritional properties, because it’s a balanced meal and so what
we’re creating is something that’s high in fiber, high in
protein, low in fat, so it’s going to be good for heart health.
It’s going to be good for brain functioning. It’s going to have
a high satiety value, so this is something that will stick with
students of any age, and adults as well, and really kind of fuel
you for the day.
Amita: Great. I’m excited. I think I’m going to learn something, and
I’m not the best cook, so if I can do it I think any teenager
can do it.
Jackie: Well, this is simple, trust me. You know, there are a couple of
key ingredients here; one of them is enchilada sauce. Now we
don’t make our own, I mean we make our own, but we don’t
advocate that everybody has to make their own. What you do need
to know, though, when you’re choosing enchilada sauce is that
it’s a combination recipe of whatever the manufacturer chose to
put in it. So even though a brand may be expensive, it doesn’t
mean that it’s necessarily more healthful than the next brand.
And one of the key things with enchilada sauce is the sodium content.
And so, what you want to do is always as you’re shopping for it
pick up the can, look at the nutrition facts label and check to
see that you’re selecting one that has as close to 140
milligrams per serving as you can get, or less; because that is
the legal limit for a low-sodium product. And what we’re looking
for, particularly with the under-served populations, is a way to
minimize the risk of high blood pressure and the resulting
illnesses that can complicate heart health.
So low sodium enchilada sauce, and then the other key thing, of
course, is having whole wheat. When we want grains and we want
whole grains in the diet, so whole wheat tortillas or corn
tortillas, which are also whole grain, would work in this
recipe, because there is a lot of different ways we can make it.
But if you are going to go with the flour product you want to
make sure that it’s based in whole grains.
Amita: I love that you’re bringing this up; this is exactly how our
nutrition and physical activity workshop is structured, just
simple every day choices that a teenager can make, knowing how
to look for whole grains, low sodium count.
Jackie: Yes, look at this one, not that one. That’s very simple. And
then of course, depending on how hot you like your food, whether
you put in chilies or you don’t put in chilies; this is a
jalapeno chili and it’s fairly mild. If you take the seeds and
the veins out, the heat is not in the flesh, it’s in the seeds
and the veins. So you want to make sure that you seed and de-
vein those.
So it’s really simple; I’m going to spray our skillet with a little
bit of extra virgin olive oil spray. And you can find this in
every grocery store. And let’s get some meat in there, before we
burn this thing. Actually, I think I’ll put a few chilies in
there.
Amita: Great.
Jackie: And do you like it spicy?
Amita: I’m Indian American, so I do like spicy foods.
Jackie: All right. So just to take a little bit of the heat off, there
we go.
Amita: We’ll be getting the smoke alarms going in here.
Jackie: Yes. It’s this induction cooking, so we’re just going to get
something in here so we don’t burn the stuff. I have precooked
ground turkey with some enchilada sauce, so that’s as simple as
it gets. You brown the ground turkey, add a little enchilada
sauce to it, and the rest is just in the seasoning. I have some
fresh tomatoes . . .
Amita: Just chopped up.
Jackie . . . just chopped up. And these can come out of a can, but I
would suggest that–and let’s turn this down–that fresh is
better.
And once we have this going here, and the meat by the way, when you
start with raw meat it does cook very quickly. So what I like to
do is make a big batch of the meat, and then I freeze some of
it. And these are really inexpensive little food safe
containers. You can buy them in a sleeve of 25 from Smart &
Final. They cost almost nothing. And what I like about them is
they’re designed for food, you know, they’re not like a
margarine tub that you have left over that you put leftovers in.
It’s really designed for food and they freeze beautifully; they
stack up. They are really inexpensive.
And we’re also going to add in a little bit of a salt and sugar free
spice blend. This is one of my blends, but it’s like a chili
powder. And I like it because I thought of it.
Amita: I would imagine you’d like it.
Jackie: But you can use any kind of chili powder. So again, depending
on whether you’ve added chilies into the mixture or you like
your hot and spicy, what I’m really trying to emphasize here is
don’t add salt. We’ve got a little bit of sodium in the
enchilada sauce; we chose a low-sodium one. We made a good
decision there, so why would you then turn around and add more
salt to it? If you want flavor add spices, but don’t add the
salt.
Amita: And I heard you say stay away from sugar, too, right?
Jackie: Absolutely. And you know, one of the things that you don’t
realize is that these spice blends are again a combination of
whatever the manufacturer chose to put into them. So a lot of
times you’re not even aware that the first ingredient might be
salt.
Amita: You have to read the label.
Jackie: You’ve got to read the label. Now we’re ready to make the
burrito.
Amita: Great.
Jackie: So this is where you come in.
Amita: Okay, I’m ready. I think I’m as ready as I’ll ever be.
Jackie: Okay. So you’re going to take a tortilla, a flour tortilla, and
we can just grab one, a nice soft one. And then we’re going to
put in it some of our meat.
Amita: Okay.
Jackie: And we can add a little bit of low-fat cheese to that.
Amita: And the low fat part is important I’m guessing.
Jackie: Because the fat that’s found in cheese is highly saturated milk
fat, and you don’t need that milk fat. I mean, the fact of the
matter is that it’s like having whole milk, drinking whole milk
as adults we know that’s not good fat for us. We don’t need that
fat. So reduced fat cheese is like drinking reduced fat milk.
And the lower the fat content the better. What we’re looking for
is good melting properties, and good flavoring properties, and
this cheese has both without that highly saturated fat.
Amita: Great.
Jackie: You can add a little bit of lettuce to that if you want, but
you have to go easy; because once it gets too full–I’m kind of
setting you up here.
Amita: Oh, great.
Jackie: Don’t take it personally.
All right, so now the burrito wrap. Start with the sides, fold in
both sides, okay. Add a little bit more space, because what
you’re going to want to do is now fold the bottom up, and roll
it the rest of the way.
Amita: I’ve got it.
Jackie: All right, so you see what happens when you over fill it?
Amita: Yes, I over filled it.
Jackie: Now turn it upside down real quick and squash it.
Amita: Squash it? Okay. Great.
Jackie: So kind of what you’re doing here is you’re sealing it so that
the cheese will melt and kind of seal the burrito.
Amita: Got it.
Jackie: And then it is a little messy to eat.
Amita: You are totally setting me up; this is going to be fun.
Jackie: But the other thing I wanted to point out is that this is the
burrito and not everybody can have cheese; not everybody can
have wheat. But let’s say you loved the idea and you just wanted
to nix that. You could just make a taco salad out of it the same
way by taking a little bit of your lettuce and then you could
add a little bit of your meat on top, and some tomatoes to your
taste.
Amita: Great.
Jackie: And if you wanted to, because as you said, you like it spicy.
Amita: I do like it spicy, that’s true. And so these are just fresh
chopped jalapenos?
Jackie: Fresh chopped up jalapenos, and there you go. And it’s just a
simple little taco salad, and now of course the proof is in the
tasting.
Amita: Oh gosh. I’m going to try the taco salad so I don’t spill
burrito all over myself.
Jackie: I did set you up.
Amita: It’s good.
Jackie: Is it spicy enough for you?
Amita: If I get the jalapeno right in there, yeah.
Jackie: Yes.
Amita: Okay, great.
Jackie: Again, an example of a very inexpensive meal. This can be made
for pennies, literally and can be made ahead, put in the
refrigerator; you grab it when you’re ready to go to school, and
it’s there for you.
Amita: I love that there are simple choices in each of the ingredients
that teenagers can make to be healthier; even if they’re
preparing the simple meal it doesn’t have to be fast and
unhealthy.
Jackie: Absolutely, and you know what, if you didn’t have the money for
the meat or you chose to not have animal, you could just do
black beans with this, and the whole recipe would work just as
well.
Amita: Just checking for the sodium, right?
Jackie: There you go. So, Amita, I know that the audience wants to be
able to find you, they want to be able to follow Peer Health
Exchange, and they want to stay connected to you. What’s the
best way for them to do that?
Amita: Well we have a website www.peerhealthexchange.org, and we also
have a Facebook page that anyone can click like and I encourage
you to do that to keep up with our posts about our volunteers
and our teenagers; just Peer Health Exchange. And then if you
want to follow me on Twitter I’m at @ASwadhin.
Jackie: Well, thank you so much for coming today. It was really a
pleasure and I look forward to staying connected to Peer Health
Exchange myself, and staying current with what you’re doing.
It’s great work. Thank you, thank you, thank you for dedicating
yourself to the community the way you have. We really appreciate
it and God knows we need it, right? So have a great afternoon
and continue the good fight.
Amita: Thank you so much, Jackie. It was great to be here with you
today.
Jackie: My pleasure.
Research shows us that our self-talk really influences how we behave.
Basically, we have our own inner dialogue and it drives our
behavior. And this is truly any age whether you’re an
adolescent, whether you’re an adult, whether you’re a child, we
talk to ourselves and that makes us do what we do.
So what’s the best way to get yourself to do something? Well,
research shows us that giving yourself permission to do
something as opposed to dictating behavior is really what’s
going to make a difference in how the outcome is read.
For example, if you say to yourself, “I will go do this,” it’s like
you’re forcing yourself, like you’re compelling yourself, as
opposed to saying, “I’m thinking that I might go do this,” or “I
am considering going and do this,” and giving yourself
permission to make that decision. That’s really what’s going to
influence your behavior, that’s what’s going to make you want to
go do something, and as a parent and as an educator, as a coach,
I see this all the time. If you tell people, “The decision is
yours, you’re in control, you’re in the driver’s seat,” either
you want to do it for yourself or you don’t, you’re going to
make that decision based on you own inner motivation. We do
better when we’re motivated internally than when we’re motivated
externally or compelled externally.
So the message is: your self-talk drives you, give yourself
permission, give yourself autonomy, give it to the people around
you, give it to the people you love, and everybody will be
happier, and behaviors and outcomes will be much more positive.
That’s my talk today. That’s my coaching moment. I hope you’ll
watch the show, I hope you’ll share with friends and family, I
hope that it helps you, and I hope you’ll tune in next week for
another episode of Food Exposed.
For more Food Exposed, check me out on emPOWERme.tv and until next
week remember make food your best friend and exercise your
companion for life.
Jackie Keller: Welcome to Food Exposed, where each week we look at the
story behind what’s on your plate. I’m your host, Jackie Keller and
welcome to Food Exposed. Today we’re going to talk about how to look
fit and fabulous at 40, 50 or beyond. Let’s face it. We all get there
and it’s a fact of life. So, you don’t need to let your body give away
your age. In fact, according to Dr. Oz, your lifestyle and what you eat
and how you live controls somewhere between 70% and 80% of how well you
age and how you look, at any age. That’s great news for people who are
proactive.
So, what are the best foods to control that aging process? Well to
start off with, you want foods that have anti-inflammatory properties.
These are foods that slow the aging of your blood vessels like salmon,
walnuts, flax seed, other healthful nuts like almonds and these are
things that will reduce your memory loss, will reduce the constriction
of your blood vessels. You also want foods that enhance your immune
system, that slow the deterioration of your immune system and some of
those foods are berries, orange juice, lentils, tomatoes and kale.
There’s a whole host of foods that have very high antioxidant
properties that help with that. And finally, you want foods that
counteract environmental factors that influence aging. So, foods that
are organic, foods that are non-GMO, foods that are sustainable or
locally grown that don’t use any herbicides, pesticides, fungicides;
our own farm at NutriFit, which is on the central coast of California
is a sustainably grown farm and we use organic farming methods. Those
are the kind of things you want to look for in your food supply.
Remember, if you eat smart you can have your best body at 40, 50, maybe
even 60 or 70.
My guest today is IFPB fitness professional and mother of three, Nita
Marquez. Her passion for fitness is expressed in her branded
motivational mantra “Be Phenomenal! You are worth the work!” After a 10
year career as a top five national fitness competitor with the NPC,
Nita won the fitness nationals to earn her professional status in 2008,
which led to the release of her book Fit for Combat. Nita Marquez,
welcome to Food Exposed.
Nita Marquez: Thank you so much for having me. It’s a pleasure to see
you again.
Jackie: It’s nice to see you and you look not only fit but fabulous.
Nita: Thank you so much.
Jackie: I know you have some tips for all of our listeners. They’re
very interested in knowing how to get to look their best. I mean, we
can’t all look like Nita but we would all like to look fabulous.
Nita: Well, thank you. First of all let me just preface the conversation
with a thank you for all the kind accolades but honestly I grew up with
a weight problem. They called me Low Fat when I was growing up because
I’m only four-eleven, just under five feet and I was overweight and
because I was short and chubby, kids made fun of me and kids are cruel.
Jackie: Aw. You were bullied.
Nita: Yeah, I was.
Jackie: Oh my goodness.
Nita: Yes, I was. And as I got older, when I met my husband we had our
first baby and I had distinctly remembered Charlene Tilton on the cover
of Sports Illustrated when I was 15 years old and she was talking about
how she had just had her baby and she had the best body ever, after her
birth and I thought if I ever have kids I’m going to remember this. So
I really started investigating, at that point in my life, what it would
take not only to stay in shape not only for myself but also to have a
really healthy pregnancy. I was really fortunate that I gained a lot of
weight but I was able to drop it relatively quickly and as I’ve aged
and as I’ve had more children-I’ve had three, as you’ve mentioned-I’ve
just been very fortunate that conditioning my body over the years just
with-pardon the pun-baby steps toward healthy eating, toward working
out and then getting into competitive fitness, it’s been really helpful
for the aging process for me. I’ve enjoyed aging. I mean honestly, when
I was in my mid-thirties I couldn’t wait to reach 40 because…
Jackie: Oh my goodness.
Nita: I was excited about that number.
Jackie: Bless you, my dear.
Nita: Thank you. Thank you. I have just loved every second of it. 40 is
such a wonderful age because you really, as you know, it’s just like
this age of self-commanding and you discover so much of who you are and
you’re so much more aware, so much more in control of your own behavior
patterns because you’re more aware of them and you can stifle certain
things that are maybe not good for you. That goes along with craving
certain foods. I don’t have the same cravings I used to and not only do
I not have the same cravings but when I do have a craving for something
I know when to stop. I know that it’s okay once in awhile to cheat as
we call it but it’s really important to just be free spirited and
understand that nutrition is not something that’s just good for your
body, it’s good for your soul and to listen to your body and honor your
soul and say “Hey, I’ve had plenty, I feel good” and stay energetic and
stay smiling. I have a number of tips that would help you physically
stay in great shape with these physical choices but the number one
thing beyond the five tips that you asked for me to share today, the
number one thing I say is just staying in joy. If you have peace of
mind that is the number one way to anti-age. It really, really is.
Jackie: That’s important.
Nita: You have to smile a lot.
Jackie: You know I work with a lot of women who really have sort of a
love/hate relationship with food. They really battle their bodies. You
talk about loving yourself and having a mature, sort of sophisticated
relationship on a higher level with your body and respecting it and
understanding where you fit into the universe with your body but there
are a lot of women out there and men too who struggle with making peace
with their body. So I wanted to ask you, how do you keep your body the
way it is and not fall into that “Well, I’m over 40 now,” or “I just
hit 40, now all of a sudden things are starting to fall apart.” Is it
really inevitable or can you find a way to sort of make peace with it
and still look so fabulous?
Nita: Well, personally I subscribe to the theory that you really have to
love your own league because we’re all in a league of our own, every
one of us. Not one person is like everybody else or any other person in
their “category,” even physically. You know we all have different DNA,
we have different bone structures and where we might be parallel to one
person we’re still different in another area. So it’s about accepting
your body and saying “Hey, I’m in a league of my own,” and just that
self-acceptance has really helped me. Because for as tiny as I am,
under five feet, at four-eleven my height, being tiny it’s always been
really a struggle to keep my weight down and when I would gain five
pounds it would look like 15 on me.
I think a lot of it comes with that self-acceptance of “Hey, I’m in a
league of my own.” It’s really perspective. It’s not about, oh there’s
nobody else like me, nothing fits. I’m in a league of my own and that’s
what I’ve come to grips of my body type with is that there’s nobody
else like me. I’ve got to do what’s going to work for me specifically.
Jackie: Okay.
Nita: Of course there are rules of thumb that you could follow, but yeah.
Jackie: Well, share some of those with us.
Nita: Well, first of all I think it’s really, really important to do
something that’s going to help you practice proper breathing because
what happens is you get this great chemical activity going on in your
brain that helps you relax, which is great for your cells. It helps
anti-age the cells, so any discipline that teaches you proper form and
technique in breathing alone, like yoga or pilates is fantastic.
Meditating is fantastic but in addition to that it also helps you
posture your body. You learn how to use your core to reinforce your
back. A lot of people started experiencing back problems, so you’ll
reinforce your back muscles by using your core more and putting more
impact there and strengthening those muscles, which helps keeps your
bones in order and in the right lines.
When you’re doing that, that leads me into my second tip, that will
help you have proper form and technique with weight training. Now if
you haven’t by the age of 40 been weight training, I highly recommend
that anybody go and really do intense research on a physical trainer
who does weight training who matches not only a great experience level,
not somebody that just got their internet certification in two hours,
but a real, qualified expert in weight training…
Jackie: That makes sense.
Nita: …who can help you learn to use your muscles effectively for
developing and sculpting your body. I think that that’s been really
helpful for me. The weight training, it gives me a sense of power and
strength and there’s like some kind of mental control that goes in that
space and it really helps me feel good about myself. When I walk out of
the gym and I’ve been consistent and I’ve really burned those muscles,
it feels great and you get that endorphin rush just like you do with
cardio or with yoga or pilates. The third thing that I really recommend
to people is really starting to investigate the idea that your body is
not producing what it once did. As we age, inevitably we…
Jackie: That’s so true.
Nita: …yeah, we…
Jackie: We change.
Nita: Yeah, we change our cellular activity. Our hormones change. Our
cellular activity drops somewhat. In certain areas of your body you’re
just not able to do as much so the only way to really start
regenerating some of that is through supplementation. I really
recommend doing your research. Your company is great with educating
people on proper nutrition. In addition to that, where people find that
they are lacking on what they’re taking in on a daily basis in terms of
nutrients and minerals, it’s really important to look into supplements
that are going to help-like you said-with vitamin C is great for your
cells. All the major vitamins and minerals that you would get from all
your greens and your proper foods; if you’re not taking those and in
terms of your nutrition, get the proper supplementation, also glutamine
which is an amino acid that your body produces for recovery. Your body
can’t possibly keep up with the manufacturing of that as you age and
then on top of it, if you’re working out, in addition, you need
probably an additional five to 10 grams a day of glutamine, minimum
just to keep yourself in recovery mode so that you’re helping your
muscles not to stay sore for quite as long, they’re recovering
properly. So your amino acids, your vitamins and minerals, so
supplementation, I think is very important.
Jackie: You know, that’s one thing that I wanted to ask you about, with
respect to body building in general. And I know in your sport there is
a lot of controversy about supplementation. There’s a lot of men in
your sport, we usually hear about men in the sport really heavily
relying on supplements and artificial muscle enhancement techniques.
What did you find as a woman in that sport and is it prevalent?
Nita: It is. It’s very prevalent in my industry to use not just over-the-
counter supplements but of course-like you said-you’re talking about
steroids. There are a number of fat burners. Ephedra has been now
deemed…
Jackie: Unsafe.
Nita: Unsafe, right. I have very, I guess you would say positive reviews on
any of that. I think that if you’re using supplements like that; a.,
you should be going to a doctor, and there are a number of anti-aging
clinics all over the country, especially here in southern California.
There are anti-aging clinics that recommend different supplements that
are consider anabolic. There’s HGH. There are things that can help your
body speed up its metabolism. You know ironically as you age, some of
those things are actually really quite healthy for you but I don’t
recommend going the street route and getting drugs from your local
steroid dealer at the gym. These anti-aging clinics, they’re there to
help you keep your body healthy, not morphed into some big, crazy, out
of order freak of nature. You know what I mean?
Jackie: Of course; and you know we know with good nutrition and with
the work I do at NutriFit with helping people just through being
natural and available to everybody foods and beverages that we can all
find and drink it’s possible to have an extremely healthy, longevity
promoting, anti-aging diet.
Nita: I agree.
Jackie: So, I thought that’s what I thought we would do in terms of
showing our audience today some of the healthiest and easiest ways to
put together some simple, great, delicious foods that they can make at
home.
Nita: I think that’s absolutely the number one method. If you have access
to proper nutrition and you can get, like I said, the supplements that
provide you with the minerals and vitamins that you need, that’s the
number one way to keep your body healthy for, like you said, for the
purposes of longevity. Within my industry there are a number of vain
reasons to do all of those other things. I only recommend that you ever
evaluate any of those things in the appropriate circumstances and with
doctor support. I really think that’s important.
Jackie: Well, let’s make some deliciously healthy, nutritious food and
join me at the table.
Nita: Ah.
Jackie: Well I’m delighted to have the opportunity to share a very,
very easy recipe that features some of nature’s best, healthiest, most
nutritious foods and it’s so easy, so simple that I know that you can
make, anybody can make this at home. And Nita, I know lentils are a
particular favorite of yours so I think you’re going to love this
little lentil vegetable salad that we’re going to make here today. It’s
very simple and there are just a few key ingredients that I want to
point out. One is of course extra virgin olive oil.
Nita: Yes.
Jackie: We know that these highly monounsaturated, healthy fats are
some of the best fats for you. They’re very anti-aging and we want a
lot of these fats in our diet. So whenever we make a dressing, we try
to feature extra virgin olive oil if the flavor lends itself to it. And
in this particular case, we’re going to just pour a little bit of this
extra virgin olive oil into a bowl.
Nita: Now, is that about two tablespoons for one serving?
Jackie: More or less. It’s going to be a little less than that for one
serving, but I think for the volume we’re preparing today it’s about
right, which is going to be about two servings of this salad, depending
on whether you’re having it as a snack, which would work or an entree,
which would make life a lot easier.
Nita: Well I don’t like cooking so this is right up my alley.
Jackie: Well, watch how easy this is. A little bit of vinegar to
balance out the olive oil; now traditionally, and this is a fig-infused
vinegar, it’s just one of those kind of unique flavors that adds a
little bit of sweetness, naturally of course, no sugar. It’s a vinegar,
but it will balance out the olive oil and also a little bit of Dijon
mustard, which just adds a kick to the dressing. So, whisking all those
three things together very quickly…
Nita: I like a little kick in my meals.
Jackie: Yeah. Well, you’re Latin, right?
Nita: Yeah, so we like it spicy.
Jackie: You like it spicy.
Nita: I like my food like I like my men.
Jackie: Okay, well this is going to work in your world, then. And then
some of our salt and sugar free seasoning, this is our lemon garden
blend, which we think goes really nicely with this dish as well. So,
once you have your dressing done, and that’s all it is, just those four
ingredients; seasoning, oil, vinegar and mustard, we’re going to make
the salad. And basically these are cooked brown lentils. They’re the
easiest ones to cook. Twenty minutes and they’re done.
Nita: Yeah, but it literally takes like 30 seconds to prepare. You stick it
in a pan and you put the water and it’s easy. And speaking of the
spice, is that the NutriFit brand?
Jackie: It is. It is.
Nita: Okay. Because your spices, I’m telling you, I’ve been ordering a lot
of them off the site. They’re so good.
Jackie: Oh. Well, thank you. I’m glad you enjoyed them. I think they’re
great too, but you know I would because I thought of them. Some carrots
and we know carrots are very high in vitamin C. You talked about
vitamin C, how important it is for anti-aging.
Nita: Yes, it is.
Jackie: And muscle repair too, right?
Nita: Yes.
Jackie: That’s really important. Some celery for crunch and also to add
volume and fiber to the recipe; we like to put in just vegetables that
have good texture and good color. So we have some brown, some orange,
some green and some purple onions.
Nita: And the other thing with celery is that it’s actually a natural
diuretic; so when we’re having that time, women, when there’s a little
extra water the celery is good.
Jackie: It is, it is. It’s good. It helps squeeze a little moisture out
and then with those onions I always like to make sure there’s plenty of
parsley because that helps to clean the breath, it helps to digest, and
of course parsley is very high in vitamin C, right?
Nita: Yes.
Jackie: So some people think it’s just for decoration but you and I
know it’s good.
Nita: It’s good stuff.
Jackie: It’s good stuff. So, once you have your salad ingredients you
just pour the dressing over it and then we can toss it together. And
the other thing I like about this salad is that you can make it ahead
of time. And I know you have three kids, right?
Nita: Yes.
Jackie: That must put a tremendous…
Nita: We have to prepare food.
Jackie: Pressure on your time, right?
Nita: Yes.
Jackie: Now do they, are they lunchbox age? Do they take school
lunches? What do you do with that?
Nita: We have always done lunches ironically because my son had his
pancreas removed at birth. He is diabetic.
Jackie: Oh my goodness.
Nita: And so our meals are really scaled to fit lower carbohydrates, lower
glycemic carbs, higher fiber, higher protein and also he’s lactose
intolerant and so is my middle daughter. And so we stay away from very
much dairy. If we do any dairy it’s generally goat’s milk or goat’s
cheese and then we just do as much vegetables as possible. And my son
loves vegetables and he loves lentils
Jackie: This is right down your alley.
Nita: Yes, it is. It is.
Jackie: Well, I don’t know if you’ve ever seen these before, but I
found these amazing leaves. These are actually Brussels sprouts leaves.
Nita: What?
Jackie: Yeah. I know. Isn’t that outrageous? They’re just gorgeous and
they’re actually a new vegetable product that my guy found for me.
Nita: For NutriFit. That’s great.
Jackie: And they’re called Brussels sprouts leaves and I just think
they’re gorgeous and make such a pretty thing. And you know the other
thing I discovered about them is that they’re sweet as opposed to the
Brussels sprout which is kind of an astringent taste. It’s not for
everybody. Some people are very, it can be pretty polarizing. But these
are more in the cabbage family-well Brussels sprouts are in the cabbage
family, but these are milder, sweeter and I just love the awesome
color.
Nita: It kind of like is with the bell peppers. The green ones have a
little kick but the red, yellow and orange are really sweet so this
would be along the same line.
Jackie: I think so. I think so, but there you go. It’s just that simple
and…
Nita: That’s easy.
Jackie: of course that’s a large single portion or maybe enough for two
small lunches. And, you want to give it a quick taste?
Nita: Yeah. I was wondering if I was going to get to do that. I want to
chew on camera. I don’t want to make anybody have camera envy here.
Jackie: What do you think?
Nita: Hmm. I can’t talk. I want to go eat.
Jackie: Great. Well thank you so much for joining me and for sharing
the recipe. You know, I know that my audience would love to know how to
find out more about you, how to stay current with what’s new in Nita’s
world. Tell us how to find you.
Nita: Well, speaking of Nita’s world, that’s my website. It’s
www.nitasworld.com minus the parsley that’s in my mouth. That’s my
website. You can find out more about nutrition and my recommendations
regarding that on my blog. I do actually endorse Nitrify. I love their
products, I love their foods; the spices, if you like really tasty
food, which I do, but you don’t like cooking, those spices will give
anything life and just a wonderfully savory flavor.
Jackie: Oh, thank you. And what’s next for you, Nita? What’s on the
horizon?
Nita: Well, I have a few things. I’m still at this point just waiting to
launch my next two books, which are catered to women specifically.
Jackie: That’s fabulous.
Nita: And one of them is for novice workout enthusiasts and maybe stay-at-
home moms or new moms and the second book is for intermediate fitness
enthusiasts who are really avid with the gym but maybe need some new
steps to really step it up.
Jackie: Fantastic.
Nita: So I’ve got that coming out soon and then on top of that I’m going to
be competing in fitness again this year after three years.
Jackie: Wow. That’s wonderful. What an inspiration.
Nita: Yeah, I haven’t done it in a while so I’m excited.
Jackie: Well, thank you so much for joining me. Good luck on
everything.
Nita: Thank you.
Jackie: We’ll stay connected and I appreciate your being here today.
Nita: Thank you. Thank you so much.
Jackie: Welcome to the last bite. This is the moment in the show when I
share with you a little helpful tip about how to make your life more
positive, happier and healthier. And today I’d like to share a little
tip with you about being mindful. And mindfulness is difficult in
today’s society. It really means being present in the moment, being
aware of your body, being aware of where you are emotionally, really
being in tune with yourself and living in the moment. So how do we do
that with all of the distractions that are out there, with all the
things that can sort of pull us in so many different directions and
send us so many different signals? We’re constantly bombarded by
stimulus. How do we just quiet the mind and bring it all to a sane
place? Well, there’s a simple system. It’s not mine originally. I’m not
sure who designed it, but I’ve customized the simple system that I like
to call HALTS. And it stands for H-A-L-T-S. H is for Hungry. Now
sometimes we don’t realize that we’re as hungry as we are and we
mistake other things for hunger or we mistake hunger for other things
so the first tip is to really sit with you and say “Am I really hungry?
Am I just eating out of anger; sometimes we’re frustrated, we’re angry,
we don’t realize it, but we reach for food. So it’s either hunger or
anger. The L, lonely; you know in today’s world we are again, a lot of
electronic communication, a lot of lack of human connectedness, L is
for lonely. Am I lonely? Is that what’s really going on here, and if
I’m lonely, what should I be doing? Should I really be eating? Should I
maybe reach out and call somebody, touch a friend, hug a dog, cuddle
with your kids, pick up the phone and call somebody that you haven’t
talked to in a long time. Sometimes it’s just that we’re lonely. And
other times it’s just that we’re T, which is tired. In the end it isn’t
that we’re hungry, it isn’t that we’re lonely, it’s that we’re just so
darn tired. So instead of reaching for food, instead of reaching for
wine, instead of reaching for coffee, maybe what we really need to do
is just allow our body to relax, take a quick nap. There’s a lot of
research that shows that power napping is really good for you. It
really energizes you. It helps you sharpen the saw just like exercise
does. It kind of cleans out the cobwebs and refreshes you. So if it is
that you are tired, that’s another thing to do instead of eating.
And finally, S for stress; you know, sometimes it’s nothing but the
over, kind of low level of anxiety that we feel that we recognize in
our body as stress and we are biologically designed to deal with our
stress by doing something physical, not by eating, not by sleeping, not
by hibernating but by getting out and being physical. Our physiology is
geared to it, so if it is Hunger, Anger, Loneliness, Fatigue or Stress,
being tired or being stressed, think about that HALTS system and the
next time you’re feeling really agitated, calm yourself down, take a
step back and ask yourself: what is going on with my body, and become
mindful. Be present in the moment. That’s a great way to increase your
happiness, to make your life a little smoother, a little healthier, a
little happier, and to help yourself look and feel as fabulous as you
are. That’s my tip for today. Thank you so much for joining me on Food
Exposed. Share this show with your friends, your family, your
associates, and don’t forget to tune in next week. For more Food
Exposed, check me out on EmpowerMe.TV and until next week remember,
make food your best friend and exercise your companion for life.
Jackie Keller: Welcome to Food Exposed where each week we look at the
story behind what’s on your plate. I’m your host, Jackie Keller, and
today we’re talking about sports. You know, over the past 26 years
heading Los Angeles leading healthy company NutriFit, I’ve had the
privilege of working with professional athletes, both men and women,
in all kinds of sports. Athletes like Ryan Miller, the ice hockey
player; Brian Goodell, the Olympic swimmer; horse racing jockey Aaron
Gryder; boxing heavyweight former champion Fernando Vargas; baseball
star Kevin Tolan; and Olympic speed skater Michael Hubbs. Each of
their needs has varied greatly as their sports do. It’s a complicated
situation, and everybody’s needs are slightly different. So, today I’d
like to talk about some of the leading tips that sports nutritionists
like Nancy Clark tell us that are really the key to how to train
effectively and fuel yourself for sports.
One of Nancy’s first tips is to make sure that you have a carbohydrate
rich breakfast, adequate protein, adequate carbohydrates, enough to
fuel your sport. She also suggests that you keep your pre- and post-
workout snacks wholesome and balanced. Athletes generally need
carbohydrates at each meal, but you also have to make sure you get
enough rest and enough sleep – which is oftentimes a problem. Spread
your calories throughout the day. Make sure that all food groups are
adequately represented in each of your meals. And, drink water
constantly. Hydration is a major issue with all of us but particularly
for professional athletes who lose so much water through evaporative
sweat. Following these guidelines will help you get the most out of
your workout and speed you towards your performance goals. My guest
today is Maggie Vessey. Maggie is a NCAA all time All American runner.
She’s competed twice in the world championships, winning the women’s
800 meter event in a time of under two minutes – 1 minute 57 seconds
for 800 meters. She is one of the fastest women in the world quite
literally and is sponsored by Team New Balance. She’s ranked among the
top 20 fastest women in the world and among the top 5 fastest United
States runners. Maggie, welcome to Food Exposed.
Maggie Vessey: Thank you so much for having me.
Jackie Keller: Well, thank you so much for joining me. I know everybody
is so curious about understanding basically what makes Maggie run.
Tell us about it.
Maggie Vessey: Well, I’ve always been very naturally athletic. It was
obvious from a very young age that that was one of the gifts that I
had been given. I tried many different sports. I tried Little League
and soccer. Just the underlying factor in all of those was that I was
a really fast runner. So, while I wasn’t necessarily like the best
with ball handling skills in soccer or the best at hitting a baseball
in baseball…
Jackie Keller: I’m sure you’re probably downplaying those skills, too.
Maggie Vessey: Well, I could get to the ball faster than anybody, or if I
got on base I could steal bases. But, you know, the key skills that
you need to have in those sports were not very… I wasn’t naturally
inclined to those. So, my mom had me go out for track and field. I
wasn’t really interested in it at first, which is kind of funny
because now I do it professionally. But, I just started winning races
and I really liked winning. So, I kept up with it.
Jackie Keller: Well, I guess… Now, how many years have you been running
professionally?
Maggie Vessey: I’ve been running professionally since about 2009.
Jackie Keller: Okay, okay. I’m curious, because I know there’s a lot of
myth about whether exercise makes you hungrier or less hungry. Are you
hungrier after you train?
Maggie Vessey: I would say definitely I do feel hunger pangs after
training. Some of the sessions are particularly grueling. I think one
of the most important things is to not let yourself get hungry,
though. I feel like anybody in my family or any of my peers would tell
you that if I get hungry it’s a little bit nasty. I think while I do
feel like I’m hungrier after training, one of the most important
things to do is to immediately start recovering all the things that
you’ve depleted during a session. That’s one of the things that I try
to focus on.
Jackie Keller: Do you find that Nancy Clark’s tips, the ones about pre-
and post-snacks and the ones about maintaining your calories
throughout the day, have helped you at all?
Maggie Vessey: Definitely. You know, before I work out… I would never
go into work out without putting something in my stomach first. I
always have a really hard time with the thought of your body eating
itself, that idea of, like, inner cannibalism. So, I always try to
have something with a little bit of carb, a little bit of protein, and
definitely I’m hydrating before I go into work out. There’s something
with athletes that’s important. It’s timing. I would never have
something like that and then wait, like, five minutes and then go out,
because it might end up on the track again in a different form. I just
try to give myself maybe 45 minutes before I start training.
Definitely afterwards you’ve depleted so much energy stored, depending
on the climate that you’re in… I did a lot of training in Texas, and
at that point we’d actually salt our water and things like that.
Jackie Keller: Wow.
Maggie Vessey: Because you sweat so much.
Jackie Keller: Wow.
Maggie Vessey: You do have to be really in tune with what you’re asking
your body to do and then replacing it with the necessary ingredients
afterwards.
Jackie Keller: Do you have to watch your weight?
Maggie Vessey: Unfortunately.
Jackie Keller: Do you have to be careful? Is it hard to maintain your
weight even with all that energy expenditure?
Maggie Vessey: I think one of the hardest things to face was it’s not
just all about exercising. I’m somebody that definitely would like to
have it just all be about exercising, then I can eat whatever I want.
But, I definitely came to the realization that you actually can
control your weight a lot more through diet than you can with
exercise…
Jackie Keller: Sure.
Maggie Vessey: If you had to choose…
Jackie Keller: That’s so very true.
Maggie Vessey: …between one you would probably… I mean you want your
body to be very balanced and harmonious, and you want to exercise and
be mindful of your diet. But, if it came down to it and you had to
make a choice in weight control I think it would be diet first.
Jackie Keller: Okay.
Maggie Vessey: So, yeah, I definitely have to worry about that.
Jackie Keller: But what about when you’re not training? What do you like
to eat when you’re not training? Do you just go out and splurge? Do
you have fun? Do you toss down a glass of wine or two?
Maggie Vessey: Right. I definitely will allow myself some of those no-no
foods that I think we’re all very familiar with. I am particularly
partial to pizza.
Jackie Keller: Oh my.
Maggie Vessey: But, I think one of the things that you start learning
about your body is that even eating those unhealthy foods, while they
might taste good, the way that you feel afterwards it’s not really
worth it. I might after a season allow myself some of those no-no
foods, but then it’s pretty apparent quite quickly that I just don’t
like the way that it makes me feel.
Jackie Keller: Okay. So, you end up sort of self-regulating as a result.
Maggie Vessey: Right. But I will, I mean I definitely am a girl that
likes a glass of red wine every now and again. It’s just with
anything, moderation.
Jackie Keller: Right.
Maggie Vessey: Keeping yourself in check.
Jackie Keller: Right, right. What tips do you have for people? You’re a
professional athlete. You’ve kind of won the battle essentially. I
mean you’re still out there winning every race. But, you’ve won the
battle of trying to find that balance for yourself and trying to find
harmony between exercise and eating. What tips do you have for people
like me who are trying to lean out, maintain their weight, but still
maintain muscle mass?
Maggie Vessey: Right. I think you kind of have to play a little part with
science and then a little part with just how you are in your life. I’m
somebody who… If you have this at your availability to be able to go
do some blood testing and just kind of see where your body is at, see
what’s going on in there, and see if any needs are addressed…
Because sometimes if you are having trouble fighting a little bit of a
weight issue it can be something that’s going on with your body that’s
not facilitating that. I think knowing what’s going on in your body
first is really important. Then, after that I just think striking a
balance is very important. You’re not going to do anything that you
don’t like doing. You’re not going to want it. For a while you might
be able to get away with eating things that you don’t like if you’re
seeing results in your body. But, if you’re not liking the way that
you’re feeling I think you’re probably going to stop doing that.
So, my advice would be just to listen to your body and definitely have
a very vegetable rich diet. That’s something that I’ve incorporated
into mine. You definitely see just your body taking on like a
healthier cycle in things. It definitely helps you lose weight as
well, just being in tune with yourself and allowing yourself to be
happy and healthy. I think that once you start seeing results and
feeling better you’re going to be naturally inclined…
Jackie Keller: Right.
Maggie Vessey: To keep up with it.
Jackie Keller: Yeah, success breeds success, right.
Maggie Vessey: Right.
Jackie Keller: Well, I know that post-recovery meals are extremely
important in an athlete’s diet, and making sure that you refuel
quickly after you’ve had a training session with the proper nutrition
so that, as you say, your body doesn’t eat itself, you’re not
cannibalizing all that lean muscle tissue that you’re building, is
extremely important. I thought today we might share one I know was one
of your favorite meals when you were with us as a client, the pasta
with turkey meatballs.
Maggie Vessey: I do love that one.
Jackie Keller: All right, let’s go make it.
Maggie Vessey: All right.
Jackie Keller: You know, today we’re making one of my favorite post-
recovery meals. It’s actually one of my favorite meals of all time.
Maggie Vessey: It’s a good one.
Jackie Keller: Who doesn’t love pasta, right?
Maggie Vessey: I couldn’t find anybody that didn’t like it.
Jackie Keller: There are so many varieties of pasta out there. For those
of you who are trying to follow a gluten free diet right now or
looking for alternatives to wheat, please know that this recipe is
quick. It’s easy. It can be made with virtually any type of pasta.
But, instead of going into the meat realm with respect to ground beef,
what we’re using today is ground turkey. Because it’s a leaner meat,
it has less cholesterol, less fat naturally – although you have to
watch the level of fat even in your ground turkey.
Maggie Vessey: Right.
Jackie Keller: Because there are fattier ones than others. What I really
like best about it is that it’s simple and quick. I know from our work
together…
Maggie Vessey: Right.
Jackie Keller: That getting food in quickly that is easy to digest, not
heavy, not hard on the stomach, not hard on the body, is really
important, right?
Maggie Vessey: Very important.
Jackie Keller: So, I thought we would show people sort of the key
ingredients of what’s in this pasta with turkey meatballs dish. First
of all, 100% whole wheat pasta; again, you could use rice pasta. You
could use something made from corn. It doesn’t have to be wheat. If
you’re looking for gluten free pasta there are shelves and shelves of
them now that you can find. But, today we’re doing a whole wheat
pasta. We’re using a homemade marinara sauce. You can buy marinara
sauces. There are dozens of them out on the market. But, make sure if
you’re buying something that you haven’t made yourself that it’s low
in sodium. Because although you mentioned sodium being an issue for
athletes because of your sweat loss…
Maggie Vessey: Right, depending on where you’re training.
Jackie Keller: Right. You still have to be mindful of not having too
much, I would guess.
Maggie Vessey: Right, right.
Jackie Keller: Yeah, because too much salt, you hold in your water.
Maggie Vessey: The water retention.
Jackie Keller: That must be hard on an athlete not to be able to sweat
and pour it off.
Maggie Vessey: Right. It’s all such a delicate balance.
Jackie Keller: It is. Well, I’ve made the meatballs ahead of time.
Maggie Vessey: Tasty.
Jackie Keller: You can make these ahead of time just like I did and
freeze them beautifully so that if, for example, you had a mind to
have barbecued meatballs instead of marinara meatballs you could do
that. Or, you could have meatballs with any kind of sauce that you had
a fancy for – sweet and sour, barbecue, there’s all kinds of ways you
can do that. Let’s heat up this pasta with turkey meatball dish. A
little bit of extra virgin olive oil into the skillet. Then, we’ll put
in our meatballs and let them get brown. Step back, because we don’t
want to… There we go. Again, the beauty of having pre-made the
meatballs is that if you get back from a run or a training session…
Maggie Vessey: Right.
Jackie Keller: And you really just want to get some protein and good
quality carbs into your system… And, I think the rule is within
about two hours…
Maggie Vessey: A half an hour I would say.
Jackie Keller: A half an hour.
Maggie Vessey: Right.
Jackie Keller: Yeah. So, you want to have the stuff ready to go.
Maggie Vessey: You really do.
Jackie Keller: Then, add some of your sauce. In this case we’re doing
this marinara which is just a lovely…
Maggie Vessey: Yum.
Jackie Keller: …low sodium marinara. And, I even pre-cooked my pasta. I
like to do this ahead of time, because when I get home I’m not
training like you.
Maggie Vessey: Right.
Jackie Keller: But, I don’t want to wait for the water to boil.
Maggie Vessey: Right.
Jackie Keller: I mean isn’t that the most frustrating thing?
Maggie Vessey: Right. Then, you find yourself eating between when you’re
going to eat just to stave off some hunger. That’s really smart.
Jackie Keller: So, if we pre-cook the pasta and then wash it really well
the starch on the outside of the pasta is washed off and the pasta can
sit in a food safe container in your refrigerator for a day or two.
Maggie Vessey: Right.
Jackie Keller: Do you ever snack on pasta at all?
Maggie Vessey: I don’t usually. I have tried to do vegetables and fruit.
Jackie Keller: Good girl.
Maggie Vessey: If it was around handy I probably would eat some of it
though.
Jackie Keller: Yeah. Then, we’re just going to heat this up. Literally,
that’s all it takes. I mean if you have some fresh basil to put in
there that would be great and add a little bit more flavor to it.
These meatballs were made with one of my salt- and sugar-free spices,
one of the blends that I’ve designed that help make food taste tasty
without adding salt, without adding sugar, without adding any fillers.
It does give a lot of flavor. Just like that. Now, obviously, what’s
missing here?
Maggie Vessey: Garlic?
Jackie Keller: The vegetable.
Maggie Vessey: Oh. I cook with so much garlic.
Jackie Keller: You know, garlic is great for you, too.
Maggie Vessey: It really is. I kind of overdo it, though. You can overdo
garlic.
Jackie Keller: And what happens when you overdo it?
Maggie Vessey: You get a little bit of a funky tummy…
Jackie Keller: Yeah, yeah.
Maggie Vessey: But I really like it.
Jackie Keller: You know what cures that funky tummy?
Maggie Vessey: What? Please tell me.
Jackie Keller: Something else that would make this dish green, which I
don’t have here today. But, I would add a lot of parsley to your…
Maggie Vessey: Oh, I have a lot of parsley.
Jackie Keller: …very garlicky things.
Maggie Vessey: Okay.
Jackie Keller: Because parsley is not only great for your breath, which
is a natural breath freshener…
Maggie Vessey: Oh, good, that’ll fight my garlic breath.
Jackie Keller: Which is always good to know. Yeah, it will. Really,
truly, I mean after a heavy garlic meal just eat a plate of parsley.
Maggie Vessey: Okay.
Jackie Keller: The other reason is that it is a good digestive aid.
Maggie Vessey: Oh, perfect.
Jackie Keller: You could easily kind of kill two birds with one stone –
take care of the garlic breath, take care of the funky tummy.
Maggie Vessey: Right.
Jackie Keller: And, still have your garlic and enjoy it, too. It is
that…
Maggie Vessey: But you are going to add a vegetable in there.
Jackie Keller: Yeah. You would want to add a vegetable in here. You’d
want to have some broccoli maybe. Or, what are some of your favorites,
Maggie?
Maggie Vessey: Some of my favorite vegetables… I always do bell
peppers, a ton of bell peppers. I really like asparagus. I really like
broccoli. Broccoli, I think, would probably go best with this, though.
Jackie Keller: Right, right.
Maggie Vessey: Yeah, definitely.
Jackie Keller: And the bell peppers, too.
Maggie Vessey: Right.
Jackie Keller: A lot of Italian dishes have bell peppers.
Maggie Vessey: I’d probably throw some cayenne flakes in there, too. I
like a little spicy.
Jackie Keller: Yeah, hot and spicy.
Maggie Vessey: I know.
Jackie Keller: She’s fast, hot, and spicy. Okay, guys, that’s it. All
right, are you ready to taste? Do you remember?
Maggie Vessey: Yes, I am so ready.
Jackie Keller: When was the last time you trained?
Maggie Vessey: I trained this morning.
Jackie Keller: This morning, all right. I knew that.
Maggie Vessey: This morning, right.
Jackie Keller: I knew that answer. And, you probably had already a little
post-recovery meal.
Maggie Vessey: Of course I did.
Jackie Keller: Good girl, good girl. Well, there you go, Maggie.
Maggie Vessey: Thank you so much. All right.
Jackie Keller: Right.
Maggie Vessey: Let’s get some meatball.
Jackie Keller: Just a little meatball and…
Maggie Vessey: A little bit of pasta.
Jackie Keller: A tiny bit of pasta. I know you’re careful.
Maggie Vessey: How hot is this going to be?
Jackie Keller: Good?
Maggie Vessey: It’s so good.
Jackie Keller: Oh, good, good.
Maggie Vessey: It’s so good. Thank you.
Jackie Keller: You’re welcome, and thank you so much for coming today.
Maggie Vessey: Thank you so much for having me.
Jackie Keller: You know, I know everybody wants to know when is your next
race.
Maggie Vessey: Okay.
Jackie Keller: And how can they find you.
Maggie Vessey: My next race is February 1 in North Carolina. And, I have
a website, maggievessey.com. I also can be found at newbalance.com.
And, of course, I am participating in all of the social media outlets.
You can follow me #maggievessey, maggievessey on Instagram, all that
good stuff.
Jackie Keller: Great. Well, thank you again for being with us. It’s been
a delight.
Maggie Vessey: Thank you.
Jackie Keller: Good luck at your next race.
Maggie Vessey: Thank you so much.
Jackie Keller: Again, February 1, right?
Maggie Vessey: February 1, coming up.
Jackie Keller: All right. We’ll be watching you run.
Maggie Vessey: Thank you.
Jackie Keller: And, I couldn’t be more delighted to have had you with me
today.
Maggie Vessey: I am really happy that I could be here. Thank you for
having me.
Jackie Keller: I have a little story to share with you here to conclude
our show today. It’s an old parable which I still find very relevant,
and I think you will, too. It goes something like this. One evening an
old Cherokee was speaking to his grandson about the battle that goes
on inside of people. He talked about an evil wolf and a good wolf.
They both live inside us. The evil wolf is filled with anger, filled
with envy, filled with jealousy, filled with sorrow, filled with
resentment, with lies, with false pride, with superiority and ego. The
other wolf, the good wolf, is filled with humility, with love, with
peace, with joy, with benevolence, with kindness, with truth,
compassion, and faith. As the grandfather was speaking to the grandson
the little boy sat back and he absorbed it. He said to his grandfather
well, grandfather, which wolf wins the battle. The old Cherokee looked
at his grandson, smiled, and said very simply the wolf that wins is
the wolf that you feed.
The moral of the story, of course, is to be sure to feed the
positivity in your life. By feeding the good rather than the evil, by
feeding the truth rather than the lies, by feeding the joy rather than
the sorrow, you unleash the possibilities for positivity in your life
and allow more of that to happen. If you don’t feed the evil, it
doesn’t flourish within you. Thanks for coming today. Thanks for
joining me on Food Exposed. I hope you’ll share this with your
friends, with your families, with your associates. And, I hope you’ll
follow me on jackiekeller.com.Tune in next week to empowerme.tv and
join me for Food Exposed. For more Food Exposed, check me out on
empowerme.tv. Until next week, remember, make food your best friend
and exercise your companion for life.
Jackie Keller: Welcome to Food Exposed. I’m your host, Jackie Keller, and
I’m here today to share some exciting information with you about super
foods. But before we get to that topic, let’s spread some news.
There’s a lot of great stories out there. The first one I want to
share with you is from JAMA. It’s a study that was published in the
Journal of the American Medical Association, and it has to do with
pregnant moms and peanuts. Turns out that there’s no reason to fear
having peanuts while you’re pregnant. So if you’ve been avoiding those
peanuts which you know you love and you know are great for you because
you were concerned that you would pass an allergy onto your child,
research has now shown that by eating peanuts while you’re pregnant,
you actually help to insulate your baby against a peanut allergy. So
have that. Enjoy. They’re great for you, a super snack and good for
your baby as well.
Another good for you story coming out of Massachusetts. This one is
based on a study that was done at the Massachusetts General Hospital.
They designed a diet called the Traffic Light Diet. And that’s
relatively simple and straightforward. We all know what a traffic
signal looks like. It’s red, yellow, green . . . you know, green is
go, red, stop, yellow, slow . . . Well, what they did was, they took
the foods in the cafeteria and they color-coded them with either a
red, a yellow or a green. And for two years, they studied the buying
and eating habits of the employees in the hospital. Turns out that we
are really geared to those colors, because after two years, people
made better choices, eating more of the green foods, which are the go
foods: the fruits, the vegetables, the healthiest choices, less
of the yellow foods, the slow foods, things that you should really
think twice about eating before you do, and even less of the red
“stop, don’t eat me” foods, the highly-processed sugary, fatty,
unhealthy foods.
So good news is, if you color-code your kitchen, you will make better
choices about the foods that you eat, great study and interesting,
simple approach. And speaking of simple, the 2014 list of super foods
is out, and guess what’s at the top? One of my favorites, kale, and I
know that it’s something that we’ve been hearing a lot about this
year, last year . . . Kale is not a new food. It’s a member of the
cruciferous family, it’s one of the healthiest vegetables we know, and
today, I am going to share for you a nourishing recipe from the
NutriFit kitchen that features that wonderful super food , kale.
Here’s your nourishing recipe from the NutriFit kitchen featuring our
super food today, kale. And as we know, kale is just one of many
vegetables that have some fabulous health properties. But this is a
real superstar. First of all, kale is easy to grow. And I’m for
everything that’s easy to grow, because even house plants are not easy
for me. But you can grow kale in a little earth friendly pot. You can
grow kale in the ground.
There’s lots of different varieties, but it just needs good sun, lots
of water, good soil and you can produce your own kale. But if you’re
going to buy it, this is what you’re looking for. These dark, curly
leaves . . . and kale comes in different colors. It comes in dark
green, it comes in red, it comes in red, there’s blue kale now, a
Tuscan blue kale . . . Basically, they all have these very curly
leaves, and yes, this is what they put on the hamburger plates
underneath the slice of tomato and onion. If it looks like a garnish,
it’s because it’s often used that way. But it is so edible and so good
for you, and the best thing about it? Inexpensive and easy to make. So
what do you look for when you’re buying kale in the market? First,
this good texture. The leaves should have a little crunch to them.
They shouldn’t be wilted. They shouldn’t be yellow. That’s not one of
the colors of kale that nature made. That’s an old bunch of kale. So
you’re going to look for kale that is crisp and brightly colored.
And be aware that as it is with all of the dark, leafy greens, when
you’re cooking with kale, it’s going to shrink quite a bit. So you’re
going to start with what you think is more than you need to end up
with just the right amount. You chop the kale pretty finely. Kale does
take a little while to cook, so the smaller you make the leaves, the
faster it’s going to cook. And wash it really, really, really well,
because there is soil that gets in those little crinkly parts of the
leaves and you want to make sure you get everything out that doesn’t
look like kale, because trust me, if it looks like dirt, it is dirt.
So wash it, rinse it, and when you’re ready to go, you’re going to
heat a pan over medium to high heat. When the pan is hot and you can
feel the heat coming off of it, you’re going to add in a little bit of
extra virgin olive oil. Now it doesn’t matter whose brand of extra
virgin olive oil you use. We know that as long as it’s called “extra
virgin”, it’s going to be superior quality because the Italian
classification system for olive oil was based on “extras” and
“virgins”.
Who knew that the Italians would put more “extras” and “virgins” in
the title to indicate a purer product? Makes sense? Yes. So extra is
more pure that just regular olive oil, and virgin is better than light
olive oil. And by the way, speaking of light olive oil, it’s not light
in fat. It’s not light in calories, it’s not light in flavor, and it’s
certainly not light in price. So if you’re going to invest in an olive
oil, invest in one that says “extra virgin.” Put a drop of it in your
pan. You don’t need much. And then immediately, your washed kale,
right into that pot pan. Wow. That is great. Give it a quick saute.
You may want to add a little bit of water to it. You don’t want to
have to use too much oil. And now it’s time for the seasoning. We’re
going to add into our kale, turmeric. This salt-and-sugar-free spice
blend, which is one of NutriFit’s signature blends, one that I
designed myself, has some of the best, healthiest seasonings in the
world, in the bottle, all mixed up for you, ready to go. It’s called
Rockin’ Moroccan.
It’s got cinnamon, which we know lowers blood pressure, it’s got
turmeric, which is an anti-septic, anti-bacterial powerhouse spice,
and about tell other herbs and spices, no salt, no sugar, lots and
lots of flavor and it’s based on the North African part of the world,
so it has a little clove, a little cumin, some of that going on in
there . . . So we put the seasoning in, and then it’s just a matter of
letting that kale cook until it is as wilted as you like it. Now, I
like my kale pretty tough. I mean, I like to get my teeth into it, you
know? I’m not looking for soft, wilted vegetable. If you like better
cooked, you just leave it in a little bit longer. You might even add a
little more water to it. That way, the pan doesn’t burn. But you let
that kale cook, season it, and when it’s ready to go . . . Here’s
another thing you want to remember about kale. That is that kale is
high in iron, as are many dark, leafy greens. Now, how do you deal
with the body not loving the iron that comes from plant foods? Because
we know the body loves meat iron, heme iron, and the iron that’s found
in kale is plant iron, so non-heme iron.
Well, we’re going to trick the body into absorbing all the iron in
that kale by adding in one food that is very high in vitamin C. And
there’s nothing that makes me happier than adding tomatoes into
anything, because I love tomatoes. So add in some tomatoes, and what
happens? Magic. The vitamin C in the tomatoes unlocks the iron in the
plant food and allows the body to take up three times more of the iron
than it would otherwise absorb, just by adding in that high-vitamin-C
ingredient. Now, if you’re one of those people for whom tomatoes are
like, ew, no thank you, she was until she went to the tomatoes, then
she kind of lost me, you can add strawberries, you can put a lot of
lemon juice in, you can add in oranges . . . There’s a lot of ways to
get vitamin C into this dish. Red bell peppers would be another good
choice, maybe some carrots . . . But you want to unlock the iron in
that plant food by adding in that high-vitamin-C ingredient. And it’s
a good tip to remember for all of your high-iron foods.
So that’s it for our kale. It’s a super-great ingredient, it’s part of
a whole family of dark, leafy greens that have wonderful fiber, that
have good vitamin A, vitamin C, good isoflavonoids and other
phytochemicals that help protect our bodies against certain of cancer,
it’s very helpful for heart disease . . . Truly, having a high-fiber
diet helps to regulate blood sugar, so it’s good for diabetes
management as well. You just can’t go wrong with kale. If you enjoy
that, just wait, because my next guest, Patricia Greenberg, is going
to be here with a whole tableful of super foods.
To help us really understand how super foods impact our health and can
be incorporated into our diets, I’ve brought a friend to help us out
today, Patricia Greenburg, the fitness gourmet. Patricia is the author
of two books; one, the whole soy cookbooks, and soy desserts. But she
has a breadth of experience in all aspects of food and health, she’s a
certified culinarian, she is a chef, a nutritionist and an avid
marathon runner, my friend, Patricia Greenburg. Welcome, Patricia.
Patricia Greenburg: Thank you, Jackie. Great to be here.
Jackie Keller: So glad you could join us. So tell me about these
wonderful super foods. I see we’ve got a whole tableful of health.
Patricia Greenburg: Super foods are the new catch-all term for foods
that are good for you, and essentially what is means is, foods that
are whole. It gets back to eating foods in nature, foods that are
healthy for you, without being tampered with. So we usually group them
more by categories. We say foods that do certain functions rather than
the food itself. But I narrowed it down to a handful that are really
fantastic, really easy to get.
Jackie Keller: So there really isn’t such a thing as a “super food “?
There’s a food that has super properties?
Patricia Greenburg: That’s exactly right. It’s the nutrients and the
chemicals that work together in foods. It’s not so much that just
eating walnuts is going to make you healthy.
Jackie Keller: Oh, darn. Because I know so many people who are looking
for that . . . “Okay, if it’s walnuts, and I don’t want the calories
from walnuts, I can just take a pill that’s a walnut pill, and I’m
going to get it. But that’s not what we’re talking about.
Patricia Greenburg: So what we’re trying to do here now is to group them
by the properties that have. So we look at certain fruits and
vegetables, say blueberries, for example. This is my best guideline.
Anything that’s purple or red is good for you in nature’s kingdom.
Jackie Keller: My favorite colors.
Patricia Greenburg: Mine too. So blueberries, black beans, even beets,
those that have that rich dark purple and red color, have compound
that, we’re finding now, reduce the risk of heart disease, certain
types of cancer, and one of the big things we’re looking at now is the
inflammatory response. Inflammatory response is often in response to
eating processed foods: foods that have a lot of artificial
ingredients and a lot of refined sugars and carbohydrates. So again,
getting back to those items that are in nature, starting with what I
call the purple category, the blueberries, anything that has that rich
color, is considered one of the best super foods right now.
Jackie Keller: Now, let me ask, what about something like eggplant?
Eggplant has a purple skin, but you don’t always eat the skin.
Patricia Greenburg: That’s my favorite vegetable. I can do anything with
an eggplant. I love the skin. Leave the skin on, bake it, saute it,
throw it in soup, it is fantastic. Remember when we were little,
people would say, “Take the skin off. It has no nutritional value”?
Now we know differently.
Jackie Keller: And that must be the same thing with those apples and the
other red things.
Patricia Greenburg: Exactly. The second category now, really big, is the
omega-3 fatty acids. We find that in fatty fish. People hear the term
“fatty fish” and they don’t want to eat it, but salmon, mackerel,
herring these are really good for you. Also, whole eggs. We’re back to
square one with the eggs. We want to have eggs that include the yolk.
It doesn’t seem to be too difficult in managing your cholesterol if
you eggs, because there’s other dietary and exercise techniques we can
do to keep the cholesterol down.
Jackie Keller: So all those fattier things that we though we shouldn’t
have, they’re all good for you.
Patricia Greenburg: They’re good fats. Again, it gets down to the
fattier fishes, and the wild-caught is preferable to farm-raised.
Jackie Keller: Now what about for salmon and mackerel and sardines, do
they have to be fresh, or is a can okay?
Patricia Greenburg: I will have canned sardines and herring in the house
because you get the whole fish. So you’re getting the benefit of the
entire fish. And salmon, I buy cured salmon. Low sodium, no nitrates
added to it and freshly prepared, caught in the while, and of course,
any which way you want to cook it, it’s fantastic. The other thing I’m
finding to be prevalent in the news now . . . And I find it confusing
for the consumer and that’s what I want to clarify, is again this idea
of one nutrient. So I like to take the super foods, which are fruit
and nuts and even some chocolate after dinner. Chocolate is very high
in antioxidants.
Jackie Keller: Yum. I love chocolate. It’s my favorite food.
Patricia Greenburg: For most people, it is.
Jackie Keller: I was so happy to know that it’s good for you.
Patricia Greenburg: Squash, pumpkins . . . I picked items today that are
easy to get. You can go to the supermarket and get them.
Jackie Keller: That’s very important. They need to be available anywhere.
Patricia Greenburg: Exactly. Mixed bag with certain foods: yogurt and
cheese are high in calcium, calcium has been shown to help reduce the
risk of certain cancers and heart disease, but too much can cause an
accumulation, so moderation on these . . .
Jackie Keller: And what about the fat in the yogurt and the cheese? I
thought that was really bad for you.
Patricia Greenburg: There’s a tendency towards lower fat. You don’t have
to get non-fat, you don’t have to get full-fat, I’m a mid-ranger when
it comes to that. This, I was so thrilled to find. It’s called a bag
of super food.
Jackie Keller: Oh. Well that takes all the mystery out of it. I don’t
have to think about what’s in it.
Patricia Greenburg: This is what I want to say for the consumer. It is
so easy to get these super foods. Cabbage, red cabbage, green cabbage,
cruciferous vegetable, broccoli, cauliflower, all mixed up, throw it
in a salad, throw it in your soup saute it with chicken, you’re all
set to go, really easy.
Jackie Keller: That’s great. So it’s got kale . . .
Patricia Greenburg: It’s got kale, cabbage . . .
Jackie Keller: Kale, cabbage . . .
Patricia Greenburg: Shredded Brussels sprouts . . .
Jackie Keller: Some radicchio . . . That’s that purple stuff, right?
Patricia Greenburg: And last, but not least, is the tea. Now, green tea
seems to have the highest level of cancer-fighting compounds. Nobody
really knows why, we just know that it does. How is this? The American
Heart Association, the American Cancer Society and all these
institutes of health have done studies on all these populations that
live the longest and seem to be the healthiest. And these foods all
fall in the categories of what they eat.
Jackie Keller: Well, I know the Chinese have great longevity and they
have very low incidence of heart disease and cancer, and they drink a
lot of green tea.
Patricia Greenburg: They drink a lot of tea.
Jackie Keller: Does it matter where it’s from?
Patricia Greenburg: Again, in the interest of our bodies and paying
attention, organic is always the best way to go, and if you can’t find
it then just stick with the pure single item and you should be OK.
Jackie Keller: OK. Now, how often do I have to have to have these foods?
Do I have to digest, have super foods or can I have, you know..?
Patricia Greenburg: I’m on the super foods bandwagon, I think we should
just eat super foods. There’s a few things floating out there that are
controversial, as you know, soy products have a mixed blessing.
They’re very, very good for you, they reduce the risk of heart
disease; the problem is if you have some problems with your estrogen
levels you know, you ‘re not supposed to eat too much of them. My
recommendation is a constant rotation.
Jackie Keller: OK.
Patricia Greenburg: Salad, green, leafy, every single day.
Jackie Keller: Got it.
Patricia Greenburg: Fatty fish, three times a week.
Jackie Keller: Got it.
Patricia Greenburg: Tea every day. Fruits and vegetables…
Jackie Keller: Every day.
Patricia Greenburg: Every day. Any kind of fresh fruit, grab an apple,
grab an orange, oranges are loaded with vitamin C. The fiber alone is
so beneficial for your digestive tract.
Jackie Keller: True, that’s very true. Well, thank you so much for
joining me.
Patricia Greenburg: You’re welcome.
Jackie Keller: And bringing all these wonderful foods, I can’t wait to go
home and look and see if I really have them in my pantry like I think
I do. And I know that our guests want to find you and ask more
questions. How can they do that?
Patricia Greenburg: They can get me at www.thefitnessgourmet.com.
Jackie Keller: OK, great. Well, thank you Patricia for being here.
Patricia Greenburg: Thank you Jackie.
Jackie Keller: I can’t wait to share some of these ideas with our
viewers..
Patricia Greenburg: Yes.
Jackie Keller: And I thank you so much.
Patricia Greenburg: Thank you, thank you.
Jackie Keller: And now it’s time for the last bite. I want to share with
you some insights from the coaching world, and todays coaching moment
is about curiosity. I know it sounds strange because in today’s world
we think about happiness, happiness, happiness, happiness; but really,
one of the key components of happiness that we have discovered; and
this is based on the book by Todd Kashdan called “Curious”; is that
curiosity is what really moves us, as opposed to just the endless
pursuit of happiness. So, what does it mean by being curious? Well,
think of it as being a curious explorer in life and some of the key
elements, some of the key characteristics of being a curious explorer
mean having a deep interest in others around you.
And not just other people, but other things; really become immersed in
the process, get into the flow of it so that you actually forget
yourself and you’re so engrossed in what you’re curious about. It
feeds itself, that’s one of the key elements of being a curious
explorer in life. The object is to relish the unknown, don’t fear it;
race toward it, not from it, to deepen your experience by immersing
yourself in the moment, and by reaching out for things that excite and
challenge you. The risk is worth the reward, enjoy yourself. Go out
there, experience the world, find something that you’re curious about
and don’t forget, join me next week for another episode of Food
Exposed. For more Food Exposed check me out on empowerme.tv, and until
next week remember; make food your best friend and exercise your
companion for life.
Jackie Keller: Hi welcome to Food Exposed on empowerme.tv. My name is
Jackie Keller, and my company is called NutriFit. I’ve been running
this company for 26 years, we’re Los Angeles leading healthy food
company, and in the course of that time we’ve helped thousands of
people live longer, healthier lives through better nutrition. Thanks
for joining us, let’s get started. So what’s in the news? Well U.S.
news and World Report has given us a summary of the 2013’s best and
worst diets, and I love this, because I’m always curious about whether
or not what the nutrition and health experts say about what’s good for
you and what isn’t. Surprisingly enough at the bottom of the list of
healthy diets was Google’s most frequently searched diet term the
Paleo Diet. Yep, down at the bottom tied for last place with the Dukan
Diet, and we’ll talk more about that in another episode, but what’s at
the top of the list? The Dash Diet, Dash Diet very simple diet plan
designed by the FDA to help us lower our blood pressure, and improve
our heart health. It’s a very general diet, fruits and vegetables,
lots of lean meats, lots of grains, whole grains, not very processed,
and most importantly minimizing the amount of salt we put in our
foods.
So the Dash Diet at the top, the Paleo Diet at the bottom, and
speaking about things that are at the bottom let’s talk about the
bottom of the ocean for just a minute. Fukushima, radiation waters are
spreading, and unfortunately their coming closer, and closer to the
coast of the United States. So what do we need to know about how to
protect ourselves from the effects of radiation potentially
contaminating our waters? Well there’s some diet tips for you. One,
eat greens, chlorophyll apparently has very protective benefits, so do
organic apples, so you want to eat the skin with those apples, and
with chlorophyll foods you want to make sure you emphasize alfalfa
sprouts, water crests, and parsley. And finally, let’s talk a little
bit about the cold weather. You know we’ve been suffering with the
Polar Vortex, and what brings that polar air, it brings skin problems,
dry, chapped, irritated skin. That’s skin that you need to nourish,
because it’s your largest organ, it covers your entire body, so our
next segment is going to teach you some wonderful nourishment from the
inside out. Stay tuned for nourishing recipes from NutriFit.
Welcome to our nourishing NutriFit Recipe Segment, and I’m so excited,
because this pairs two of my most favorite, favorite, favorite foods,
chocolate-avocado, chocolate-avocado. How could it be bad? It’s not,
and not only does it taste great, but it’s really good for you. The
recipe is a simple mousse or pudding, and it features fresh avocados
which are really high in healthy fats. We know that avocado helps,
it’s about 83% of the calories in avocado come from fat, but it’s the
kind of fat that we need in our bodies. Not only from the standpoint
of you know, helping our biological processes absorbing fat soluble
vitamins, and minerals, but also avocados have wonderful anti-aging
properties. So you’ll want to have these wonderful jewels, and it
doesn’t matter what kind of avocado it is, this is a Hass avocado, it
can be a Fuerte avocado, there’s a lot of different varieties, but
avocado key to this ingredient, this recipe.
Another key ingredient coconut milk; now, we hear a lot today about
coconut milk. Coconut milk comes in a lot of different varieties; this
is coconut milk, not coconut water. There is a difference between the
two. This is light coconut milk, so there’s a little less fat than its
traditional full fat counterpart, but even the light coconut milk has
great antioxidant capabilities, it’s also an antibacterial, and it
helps to provide more skin elasticity. And you know as we get older
our skin becomes less elastic. And finally, I told you chocolate is my
favorite, unsweetened cocoa. Now we know that unsweetened dark
chocolate is the best chocolate for us, and this cocoa in this recipe
not only creates a luscious texture, and a yummy taste, but chocolate
has polyphenols, and flavanols that help protect our skin against
radiation damage. They also help to repair our skin, so you’ll want to
have chocolate on hand for this recipe. And it’s so simple, all we do
is we cut open an avocado, and then we’re going to take the meat from
the avocado and put it in a food processor. And so real simple, just
scoop out the flesh and into the food processor it goes. And if you
get in a little bit of the skin, make sure you get it back out again.
And then with the avocado you’re going to add in the coconut milk, and
your unsweetened cocoa.
Now, the next ingredient is really a question of taste. I’m all for
avoiding processed sugars, and we know that processed food is not good
for our skin at all, but this recipe uses Agave which is a plant
sweetener, it’s all natural, and it doesn’t raise our insulin level
like regular sugar does. So you’re going to put in some Agave to
taste, and I’m using about two tablespoons here for this quantity, but
we’ll taste it, and see what we think, and finally to balance it out
just a pinch of all natural sea salt. Sea salt is a little less
processed then our normal table salt, and once you have all of those
ingredients in there, the recipe is quite simple, just want to put it
in your food processor, and let it do the work. This is my kind of
recipe, one bowl, one spatula, one spoon, one measuring cup. And when
the pudding is done, or the mousse is done as it is right now, we’ll
just go another quick minute, because you do want to get it completely
smooth.
This recipe despite the fact that it has avocado in it will
refrigerate very well for several days. Now I know usually when things
have avocado we worry that it’s going to turn brown, but guess what?
This is already brown, so we don’t have to worry about that, isn’t
that great? And here we go, we have a bowl here, we can dish up our
avocado mousse, looks wonderful doesn’t it? It’s so good, and so good
for you. This simple recipe makes three servings of avocado mousse,
you won’t want much more than that, because it’s kind of rich, and if
you don’t love the taste, well let me tell you something all of these
ingredients are good for you to put on the outside of your skin too.
It would be a terrible waste, but you could use it as an avocado mask,
because a lot of cosmetics now actually have chocolate in them, so
there you go. Choco-Avo Mousse, a nourishing recipe from NutriFit.
Stayed tuned while we talk next with a leading skincare expert who’s
going to tell us how to make our skin beautiful on the outside while
we’re eating foods that make our skin beautiful on the inside? I’m
happy to introduce my guest today Sara Turbeville. Sara is the founder
of SKIN Santa Monica; she is one of Los Angeles leading skin care
specialist, so without further ado welcome Sara to Food Exposed.
Sara Turbeville: Thank you Jackie, I appreciate you having me on.
Jackie Keller: Well thank you for coming to share with us. You know, I
know a lot of people have resolutions that they have made about their
skin care, kind of goes hand in hand with your healthcare, and I’ve
heard you say many times that your skin is your largest organ, so you
do have to take care of it like the rest of your body.
Sara Turbeville: Absolutely you do, and I’ve thought of five resolutions
that you can make for your skin to look its best in 2014.
Jackie Keller: Oh I need to know what I’m supposed to do.
Sara Turbeville: Yes, I will share my secrets with you.
Jackie Keller: Great.
Sara Turbeville: Are you ready?
Jackie Keller: I am.
Sara Turbeville: Okay, the number one is so simple, but it’s wash your face
twice a day. It seems so simple, but a beautiful complexion begins
with a clean canvas.
Jackie Keller: Well what do we wash with?
Sara Turbeville: We wash with a gentle liquid cleanser. You don’t want a
bar soap as the waxes that hold in a compressed form don’t allow it to
really rinse off of your skin, and so dirt…
Jackie Keller: That’s interesting.
Sara Turbeville: And oil and makeup kind of get trapped underneath there.
Jackie Keller: I didn’t realize that, I thought those little beauty bars
were the right thing to do.
Sara Turbeville: No not necessarily, there are some exceptions, but
generally you want to look for a lotion based, or a liquid cleanser
that rinses completely clean off of your skin.
Jackie Keller: Okay, so I’m going to wash my skin twice a day?
Sara Turbeville: Yes.
Jackie Keller: Do I dry it with a towel?
Sara Turbeville: You can pat dry, just don’t rub it, and if you come in
late at night and you just tend to not wash your face, because you’re
tired, wash it as soon as you get home from work, even if it’s 5:00 or
6:00.
Jackie Keller: Are you in my place? You know I do that?
Sara Turbeville: Oh yes, I do, I do. Those makeup wipes come in handy too.
Jackie Keller: Okay.
Sara Turbeville: But you know, you can wash it at 5:00 or 6:00, you’re done
for the day, get the face cleansing done.
Jackie Keller: Okay, so what’s number two?
Sara Turbeville: Easy number two. Number two is use one product everyday
that’s specifically chosen just for your skin. There are so many skin
care products out there, it’s so confusing, even to me it’s
overwhelming. But if you can get a skin care professional to recommend
one product for you, and just use it as close to everyday as you can,
you’ll see a substantial difference in your skin throughout the year.
Jackie Keller: All right so, my problem is that I’m getting older, and…
Sara Turbeville: Aren’t we all?
Jackie Keller: So I need a skin care product that’s good for you know
mature skin.
Sara Turbeville: Yes, ladies of a certain something.
Jackie Keller: A fine wine skin.
Sara Turbeville: Yes, I understand, I’m of that age myself, so kind of one
size fits all product is Retinol which is topical Vitamin A, and it
works for both zits, and for wrinkles, and both, so it’s kind of
great. And you can get a prescription Retin-A from a physician. It’s a
little stronger, and sometimes it can lead to irritated skin, so a
Retinol is just an over the counter strength of Vitamin A.
Jackie Keller: Okay.
Sara Turbeville: And using that is kind of a great one size fits all
product.
Jackie Keller: All right, and what’s the third thing?
Sara Turbeville: This is something else that you’ve heard before a lot, use
a sunscreen every single day of your life. It’s the best anti-aging
product ever, and although we do need some natural sun exposure for
Vitamin D.
Jackie Keller: Right.
Sara Turbeville: 20 minutes, generally speaking, of unprotected sun
exposure, but most of us get that without even really trying,
especially in California.
Jackie Keller: Absolutely.
Sara Turbeville: But the best anti-aging product. 80% get this, of visible
aging on your skin is due to incidental sun exposure, 80%. So you can
easily combat that just by daily sunscreen.
Jackie Keller: I know you’ve said this to me before, but it doesn’t
matter what age you are, you still need sunscreen, even if you’re like
young, and 20, and you like to live on the beach?
Sara Turbeville: Heck yes, that’s the most important time, because so much
of your sun damage accrues before the time you’re 18 or 20 years old.
Jackie Keller: Oh my goodness.
Sara Turbeville: And what’s really interesting to me is that sun damage,
your body stores like a clock. It’s not when you go to the Bahamas’s
and you lay out every day for a week that you get most of your sun
damage. Most of it is 20 minutes walking the dog one day, driving to
work the next day, your body literally adds up all those minutes, and
then eventually it just shows on your face.
Jackie Keller: How cruel is that?
Sara Turbeville: It’s cruel.
Jackie Keller: That doesn’t seem right.
Sara Turbeville: I know, it’s a cruel world.
Jackie Keller: Oh well, there you go. At least there’s something that you
can do, you put sunscreen on, it helps to protect your skin. And what
else do we need to do?
Sara Turbeville: The fourth tip that I got for you is wash those makeup
brushes. I know it’s a boring task to do, but put on some good tunes,
maybe have a glass of wine, and just wash those things.
Jackie Keller: What do you wash them with?
Sara Turbeville: A liquid cleanser, even maybe some dish soap, liquid dish
soap. But those germs just accrue, and then you’re putting those germs
back on your face, and then they sit until the next day, and the germs
just keep growing. And what gets me especially grossed out is, if you
use like a compact makeup and those sponges, and you reapply that
makeup on with the sponge, and then putting it back, and then back on,
and the germs just keep breeding. So, a quick and easy way, I mean
once a week is ideal to wash those brushes.
Jackie Keller: Okay.
Sara Turbeville: But if that’s just too much for you, take a paper towel,
sprinkle a little rubbing alcohol on it, and then take the brushes,
and just swoosh the bristles over the rubbing alcohol.
Jackie Keller: Okay.
Sara Turbeville: And that’s a quick and easy way to do it between actual
washings.
Jackie Keller: And is that all of our brushes? I mean our blush brush,
our eye brush, you know all of those things?
Sara Turbeville: Yes, yes it is absolutely all. You cannot skip.
Jackie Keller: Once a week, twice month?
Sara Turbeville: Ideally, but, you know, at the very least once a month.
Jackie Keller: Okay, all right.
Sara Turbeville: But just do what you can.
Jackie Keller: I’ll do my, I’ll try.
Sara Turbeville: Please, I’m going to check in with you on that.
Jackie Keller: Okay. And what’s the last thing?
Sara Turbeville: Okay, the last one is, I want you to wash those pillow
cases at least once a week, especially if you are prone to breakouts.
All that bacteria once again, just kind of breeds and then gets
transferred onto your face. And another tip is try to avoid using
dryer sheets and fabric softeners in towels that touch your skin, and
pillow cases.
Jackie Keller: Okay.
Sara Turbeville: Because those are full of chemicals, and artificial
fragrance that just gets pressed next to your skin. It can cause
dermatitis, irritation.
Jackie Keller: You never think about those things.
Sara Turbeville: No, I know.
Jackie Keller: You think, oh make sure..
Sara Turbeville: It smells so good.
Jackie Keller: It smells so good, but it’s bad for your skin.
Sara Turbeville: It’s the chemicals. What’s not good are the chemicals in
it, and then you’re just pressing it next to your skin.
Jackie Keller: Okay, so wash with hypoallergenic detergent?
Sara Turbeville: Yeah, fragrance free.
Jackie Keller: They have those fragrance free; they’re not that much more
expensive than the regular stuff.
Sara Turbeville: Exactly.
Jackie Keller: Okay.
Sara Turbeville: And then just skip all that artificial dryer sheet stuff.
And then..
Jackie Keller: Those are great tips.
Sara Turbeville: Thank you.
Jackie Keller: And they’re so easy.
Sara Turbeville: I think so, they’re doable, they’re manageable.
Jackie Keller: Yeah, and on that same note.
Sara Turbeville: Yes.
Jackie Keller: There are things that you can do from the inside out that
are also are good for your skin. So, I want to share with you my top
five favorite foods for skin care, and let me run this by you Sara,
and see what you think.
Sara Turbeville: Okay.
Jackie Keller: I think that some of the healthiest foods for your skin
include avocado, almonds, and other nuts, almonds and walnuts for
their Omega three fatty acids.
Sara Turbeville: Yes.
Jackie Keller: They’re really good for the skin, right?
Sara Turbeville: Yes, those are awesome. They hydrate the skin from the
inside out, and they help you retain some of the water that you’re
drinking hopefully every day.
Jackie Keller: Yeah.
Sara Turbeville: So essential fatty acids, bingo, very important.
Jackie Keller: And along with that there’s that new darling food that
everybody’s putting you know, on muffins and on cereals, and in
smoothies, the Chia seeds for Omega three fatty acids.
Sara Turbeville: Yes.
Jackie Keller: I think they go along with the Flax seeds, they sort of
the new food when it comes to Omega threes.
Sara Turbeville: That and hemp seeds right?
Jackie Keller: Yeah.
Sara Turbeville: I’ve heard that those are cool too.
Jackie Keller: I’m not that familiar with hemp.
Sara Turbeville: Okay.
Jackie Keller: But it could be, you know, there’s, every year there’s a
new seed.
Sara Turbeville: Right, the new cool, the new cool seed.
Jackie Keller: Right, and then dark chocolate. Isn’t that surprising?
Sara Turbeville: Yay, I’m so happy.
Jackie Keller: Good news for chocolate lovers.
Sara Turbeville: I know.
Jackie Keller: And those flavonols are protective for the skin. And
finally green tea for it’s wonderful antioxidant properties.
Sara Turbeville: Yes. It is a wonderful; green tea is awesome, white tea.
Jackie Keller: So but we do your five tips, and we eat my five foods.
Sara Turbeville: Gorgeous.
Jackie Keller: We’ll be gorgeous.
Sara Turbeville: Gorgeous, it’s settled.
Jackie Keller: I love it, I love it. Well thank you Sara so much for
joining me.
Sara Turbeville: My pleasure.
Jackie Keller: I know our viewers will want to found you, so where do
they go?
Sara Turbeville: I will tell you. You can go to www skin Santa Monica dot
com, and you will find all the information about how to get a hold of
me. You can email me, or call me, and I’ll be happy to answer your
questions, or give you a great skin care treatment.
Jackie Keller: Thank you so much for being here.
Sara Turbeville: You’re welcome.
Jackie Keller: It was great.
Sara Turbeville: Thank you for having me.
Jackie Keller: I can’t wait to see how good my skin can look. It’s time
for the last bite. It’s at this moment in the show that I share with
you one of my cooking tips, something to help you understand, and
absorb the information that we’ve presented here today. So I’d like to
talk a little bit about goals, because this is the time of year when
we not only make resolutions, but we set goals for ourselves, and we
have some specific things that we look for when we’re setting those
goals.
So how do you know if your goal is a good one? Here’s five ways to
structure your goal to make it smart, S-M-A-R-T, that’s an acronym. So
the S stands for specific, you want your goal to be really; really
specific to what it is that you’re going to do. So for example if my
goal was to add more avocados in my diet, a specific example of that
would be I’m going to have third of an avocado which by the way is a
full serving of avocado, a third, I’m going to have a third of an
avocado twice a week beginning next Monday. That’s an example of a
specific goal. M stands for measurable. Make your goal something you
can measure, not just I’m going to have more avocado, but I’m going to
have a third of an avocado. That is very specific, very measurable.
That’s S-M, A, action oriented. I’m going to eat a third of an avocado
twice a week starting next Monday. I’ve committed to an action that I
can measure myself against, so specific, measurable, action oriented.
The R in smart stands for realistic. So let’s face it, if I were to
say I’m going to have a whole avocado every day for the rest of my
life, not going to happen. Instead make the goal something realistic,
why? Because if it’s realistic you can achieve it, and if you can
achieve it, you can celebrate, and if you can celebrate you feel
successful, and if you feel successful you’re going to keep making
more goals. So specific, measurable, action oriented, realistic, and
the fifth element of a good goal is that it’s timed, commit.
Set a time and a day, a place, whatever it is, make it something
timed, so that you can really hold yourself accountable. So again
remember goals are good, they give us something to achieve, something
to strive for, something to aim for. Give yourself some rewards every
time you achieve one of your goals, and if you break those goals down
into little baby steps that are smart, specific, measurable, action
oriented, realistic and timed you will be successful. And thank you so
much for joining me, my name is Jackie Keller. I hope to see you next
week on Food Exposed. For more Food Exposed check me out on
empowerme.tv, and until next week remember make food your best friend,
and exercise your companion for life.
Welcome to Food Exposed on empowerme.tv. My name is Jackie Keller, and for
the last 26 years, I’ve spent my time dedicated to helping people live
longer, healthier lives through better nutrition, and healthy cooking.
Speaking of healthy cooking, today, we’re making deliciously healthy white
and dark chocolate delights. They’re easy, quick and they make a great gift
from the heart; let’s get cooking. There are three key ingredients that
make this recipe very special. First, chocolate and who doesn’t love
chocolate. You know, chocolate is one of those universally favorite foods.
It is good for the heart, it’s good for the soul, makes you happy and it
comes in lots of different flavors.
This one is a mint and chocolate blend. You can also use white chocolate
for these. In fact, we call them white and dark chocolate delights. White
chocolate has some of the same flavonols and heart healthy benefits as dark
chocolate but it comes only in this white color. So make sure, when you
pick your brand, you pick a brand that you know will melt. The other key
ingredient that makes this recipe special, is cereal nuggets. Now these are
high fiber, crunchy little bites of cereal. You can find them in every
grocery store, on every grocery store aisle. They’re high in fiber, they’re
low in sodium and fat and they provide so much nutritional benefit. You
want to make sure you have these on hand.
And finally, speaking of nutritional benefits, here’s our powerhouse
ingredient, chopped almonds. Almonds, as you know, are very high in omega
three fatty acids. They’re really healthful, they protect your heart, they
are good for your skin, for your eyes, for your hair, for your whole body
and of course, they taste wonderful and they’re available all year round.
Now that we know what ingredients you’ll need on hand and that is the
entire set of ingredients for this simple recipe, let me show you how easy
it is to make. All you need to do is set up a little double boiler system
in your own kitchen. Now, that can be done without any fancy equipment, a
stainless steel pot, a non-reactive bowl, preferably glass that will
withstand the heat, and also allow you to set it inside of your pot; over
simmering water, not rapidly boiling. So the water should be sufficient to
come to a boil and stay at a simmer while the chocolate is melting.
I’ve set this one up so the chocolate is nearly melted. It just takes a few
minutes; and once it’s melted, you’re going to stir it, so that your
chocolate is ready to accept the other key ingredients. Watch your hands,
the bowl can get hot. Into your chocolate goes some of your nutty cereal.
Your cereal, you need about for one 12 ounce package of chocolate, you’re
going to need about a cup of cereal. The exact recipe can be found on
empowerme.tv. And, you stir it in, and then, add in your almonds. And
again, stirring, just to get the ingredients melted it helps to have a pan
that has a cool handle.
Once you have everything mixed together, you’re ready to scoop it out. And
what you’ll need to that, is a simple cookie scoop. You can find them in
all different kinds of sizes at your favorite food store. This one came
from, I don’t even know. It’s just a little cookie scoop. And that’s all
you need to form your balls of nutty delights. Once you have them formed,
they’re going to go onto a plate, where you’re going to want to refrigerate
them until they are hard; now that can take a few minutes, depending on
your refrigerator, or an hour or so. So all you do is set up your balls,
set up all your mixture. And if you’re making one recipe of this, it’s
going to produce about 22 balls. They’re about a half an ounce each. And
once you’re done with that, into the refrigerator to cool down. If you want
you can use your fingers to make them form into nice perfect little balls.
And the recipe is ready now to package. It’s that easy. You have your
choice of how you package these things as gifts.
I like coffee, so I take a coffee mug and a food bag and I fill my bag with
our nuggets. Both colors, I think, make it look really festive and nice.
Fill them up. And then, go ahead and splurge on a colorful twisty tie;
little gold one, just to make the packaging pretty. And you’re going to
insert that right into your coffee cup, so that you have a nice gift that’s
ready to go. If you don’t like the top showing, no problem, turn it upside
down and you have a beautiful gift, just like that. Or, you might want to
think about buying one of these little decorative heart baskets or
different shapes. They come in all kinds of shapes. And arrange your
nuggets or your delights, if you will, into the basket, mounded as high as
you like, because everyone’s going to enjoy them and they’re not going to
last for long. Even though, you should know, that these nuggets do not
require refrigeration once they’re made, so they make the ideal gift to
ship anywhere in the country, if they last that long. Or you could take a
decorative jar, fill them with your nuggets and put it out on the corner of
your desk for your friends and your family to enjoy.
Packaging is one of those things that is a very individual choice. I like
the natural bows but they’re not as colorful as say, you know the frilly,
pretty Christmas-y things that you can find. So it’s up to you what you put
on it. But quite simply, everything comes back to how it tastes once you
enjoy these little pieces of paradise. So, simply assemble your gift. And
thanks for joining us. For this recipe and more like it, visit us at
empowerme.tv and don’t forget to tune in, in January for more Food Exposed.
Have a healthy and happy holiday season.
Very interesting & well-written article in Rolling Stone about climate change and the future of our planet’s climate by Al Gore.
Check it out here –
http://www.rollingstone.com/politics/news/the-turning-point-new-hope-for-the-climate-20140618
Try your hand at this yummy & incredibly healthy sautéed salmon and vegetables recipe!
Savory Salmon & Vegetable Sauté
Serving Size: 1 ½ cup Servings: 4
Ingredients:
1lb.fresh salmon, boned and skinned
1tsp.canola oil
1 ½cupsbroccoli crowns, cut into bite-size pieces
1cupmushrooms, sliced
½cupred bell pepper, sliced lengthwise into strips
½cup celery, sliced diagonally
1clove garlic, minced
½cup green onions, sliced diagonally
½tsp. lemon peel, grated
1tsp.NutriFit Lemon Garden Salt Free Spice Blend*
Directions:
Cut the salmon into 1-inch cubes.
In a large skillet, heat ½ of the oil and sauté the broccoli, mushrooms, red bell pepper, celery, and garlic over high heat until slightly tender. Remove the vegetables from the pan.
Add the remaining 1/2 tsp. of the oil to the skillet. Sauté the salmon 5 minutes or until the fish flakes easily. Drain the excess oil and add the sautéed vegetables and the green onions.
Sprinkle with the grated lemon peel and Lemon Garden Blend. Add the cooked brown rice. Heat completely
Meatless Monday Recipe – Vegetarian Tomato Cassoulet with Chard
Combines magnesium (from Swiss chard) with vitamin B6 (from garbanzo beans)
Serving Size: ½ cup
Servings: 4
Ingredients:
1 tbsp. extra virgin olive oil
1 ea. onion, diced
3 cloves garlic, minced
2 cups tomatoes, chopped
½ tsp. paprika
2 bunch swiss chard leaves, stemmed
2 tsp. NutriFit French Riviera Salt Free Spice Blend*
1 (15 oz.) can garbanzo beans, drained and rinsed
1 pinch crushed red pepper
Directions:
1. Heat a nonstick saucepan over medium heat. Add the olive oil, onion and garlic and sauté for 2-5 minutes, or until onions are translucent. Add the tomatoes and paprika; sitr to coat.
2. Slice the swiss chard into strips, and add to the pan with seasoning. Cover and steam the vegetables for 5 minutes more.
3. Add the garbanzo beans and stir to combine. Season with the crushed red pepper, if using.
Homemade Chocolate Spice Cake RecipeWhy it’s good for the heart: Now being heralded for favorable flavanols, chocoholics can rejoice – chocolate is high in Vitamin A and adds a little sugar and spice to the fourth course! Ingredients:
1 tsp. Baking Soda
1/3 Cup mini Chocolate Chips
½ Cup trans-fat free, lite stick Margarine
¼ Cup fat free Egg Substitute
1 tsp. ground Cinnamon
½ tsp. ground Cloves
1 Cup reduced fat Buttermilk
1 Cup Sugar
2 Cups unbleached all purpose Flour
Vegetable Cooking Spray
Directions:
Preheat the oven to 375° F. Lightly spray a 9 x 13″ sheet pan.
Combine the flour, margarine, and sugar in a bowl. Rub the mixture together with your hands, or cut in the margarine with a pastry blender, until the mixture is crumb-like. Add the baking soda, cinnamon, and cloves and mix gently.
Add the chocolate chips, egg substitute, and buttermilk. Gently stir the cake batter with a fork to incorporate the liquid. Do not overmix.
Pour the batter evenly into the prepared pan. Bake until the cake springs back gently to touch, about 20 minutes.
Jackie tip: Cook Spice Cake in a heart-shaped mold and cover with Chocolate Chip Fondue
Its an all electric, zero emission car just like a Battery Electric. However instead of needing a plug to charge, it makes electricity from hydrogen I put in the tank and oxygen from the air. It fills in about 4 or 5 minutes and is good for another 240 miles. The next model will go over 300 miles.
Fueling up this morning next to a huge, smelly oil tanker/truck. My hydrogen is made right there at the station – guess we’ll have to retrain the guys who drive the gas to the station when the world gets serious about the environment!!!
GOOD NEWS comes to us via Medscape, summarizing a “first in the world” study that investigated the relationship between a healthy diet as early as in midlife, and the risk of developing dementia in later life.
Researchers used a diet index based on the consumption of a variety of foods generally considered healthy, such as fruits, vegetables, fish, and unsaturated fats from milk products. Unhealthy foods included eggs, sweets, sugary drinks, salty food, sausages and highly saturated fats from milk products and spreads. The results showed that those who ate the healthiest diets at the average of 50 had an almost 90% lower risk for dementia in a 14-year follow-up study, compared with those whose diets were least healthy.
And, for those of us who love our coffee, more good news! The study found that consuming 3-5 cups of coffee daily reduced the risk for dementia compared with consuming less or more.
www.nutrifitonline.com
Looking for ways to minimize unnecessary salt, processed foods and unhealthy fat in your cooking repertoire? Here are some creative, healthy food substitutions and recipe ideas that you might like to try:
Thicken soups, stews and sauces with arrowroot powder, instead of cornstarch or flour. It’s gluten free, easy to use and quickly binds foods without adding flavor
Stuffing made with chopped vegetables, such as onions, celery, carrots, turnips, parsnips, potatoes or squash can be used in place of bread-based stuffing
Add a drop of fresh lemon juice to your pasta cooking water instead of salt
Use wheat germ in place of breadcrumbs to make gratin toppings on your casseroles
Use unsweetened cocoa powder blended with trans-fat free, lite margarine in place of unsweetened baking chocolate (3 tbsp of cocoa powder plus 1 tbsp healthy oil or margarine in place of 1 ounce of solid chocolate)
Use tomato paste blended with water in place of canned tomato sauce
Make your own mustard by mixing dry mustard with water
Use citrus zest (the part of the peel without the white pith) that holds the true flavor of the fruit to add sparkle to marinades, sauces, salads and vegetables
Starting your week off by going vegetarian for one meal? Try this recipe for Mushroom Cabbage Roulades for your meatless Monday dinner idea.
Vegetarian Mushroom Cabbage Roulade Recipe
Serving Size: 3 rolls Servings: 4
Ingredients:
1 head (about 3 lbs.) Chinese cabbage (napa cabbage)
1 tbsp.canola oil
1 lb.mushrooms, sliced
1 large onion, chopped
1 clove garlic, minced
1 ½ cups brown rice, cooked
dash pepper
1 cup reduced fat Monterey jack cheese, grated
1/3 cup fat free Parmesan cheese, grated
2 cups marinara sauce
Directions:
Cut off core end of cabbage and remove torn outer leaves. Separate remaining leaves and select 12 large ones (save inside leaves for another use). In a large kettle of boiling water, cook 3 or 4 of these large leaves at a time just until limp (about 2 minutes). Lift from water and let drain and cool.
Heat oil in a wide frying pan over medium-high heat. Add mushrooms, onion, and garlic; cook, stirring occasionally, until vegetables are soft and pan juices have evaporated. Stir in rice and pepper; cook for 1 minute. Remove pan from heat and stir in jack cheese and Parmesan.
Spoon an equal amount of filling onto base of each leaf, and roll halfway to enclose. Fold sides in, then continue rolling up. Place rolls, seam side down, in a shallow 2-quart baking dish. If made ahead, cover and refrigerate.
Bake, covered, in a 350 degree oven for 30 minutes or until heated through. Heat marinara sauce to spoon over each serving.
It’s been a fast-moving decade for those of us trying to eat a healthy diet, as nutrition research has forged ahead, revealing more about what we do and don’t know. Deciphering the news can be more than slightly confusing, so here’s how to tell between food facts and fiction!
The Nutty Facts – No longer considered a “bad” snack, but grab an ounce or two – not a handful! Recent studies show that nuts can help prevent heart disease. They are rich in unsaturated fats, including monounsaturated fats, as well as vitamin E, fiber, folic acid, and other B vitamins. Walnuts are especially rich in heart-healthy oil.
Pass on the Butter, Please – Some new types of margarine contain no trans fats. If you can find it, canola oil margarine is a good choice. Try liquid, tub or “diet” margarines, which have less trans fats. Margarine has no cholesterol (as it is made from vegetable oil), and much less saturated fat than butter. But the hydrogenated varieties, which contain trans fats, are as bad for your heart as the saturated fat in butter. To reduce your blood cholesterol levels, you might also try the new margarines such as Benecol or Take Control, which contain a cholesterol-lowering ingredient.
Skipping the Salt – High sodium intake may not lead to high blood pressure, unless you are sodium-sensitive. However, it’s impossible to know who’s sodium-sensitive in advance, so consume less than 2,400 milligrams of sodium a day. But beware of the shaker, because high sodium intake may reduce bone density!
I’ll Take Wine – Good news for the occasional drinkers of any alcoholic beverage – moderate consumption of red or white wine, beer, or spirits- can be heart-healthy. Moderate means one drink a day for women, two for men. A drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
Eggs with a Sunny Side – Now that we know that saturated fat plays a bigger role in raising total blood cholesterol than found in foods (dietary cholesterol), a daily egg may be back on your meal plan. Eggs, it seems, have little saturated fat, which seems to have little effect on the risk of heart disease in healthy people.
Chocoholics Unite – No longer the forbidden food, it’s OK to indulge in an ounce or two. Chocolate contains large amounts of the same beneficial plant chemicals in tea. One large, ongoing study of the benefits of e3xercise found that men who eat chocolate in moderation (that’s the key) live longer than those who eat none. Nobody knows why – but does it really matter? Enjoy!
The wonderful guys over at Honda were doing some routine maintenance on my FCX Clarity the past few days. So not only did I miss my Monday Moment of Clarity, but I really missed the fabulous air conditioning and cooled seats that make my commute one of comfort and luxury. Thankfully my Clarity came back to me today, just in time for the record heat wave Los Angeles is experiencing. Temperatures are in the 100’s, but you’d never know it if you’re in my car!
Need a drink to cool down in this hot weather? Try this easy virgin margarita recipe!
Homemade Virgin Margarita Recipe
1. Combine 1/2 can of nonalcoholic beer (6 oz.), 12 oz. frozen limeade concentrate, and 2 cups of crushed iced in a 40 to 48 oz. capacity blender.
2. Blend until frothy, then slowly add in the remainder of the beer. Serve at once, garnish each glass with a lime wedge, if desired.
If you wish to make salt rimmed glasses, rub the rim of each glass with a cut lime. Then dip the glass into a plate of coarse salt and refrigerate the glass until ready to use.
Serves 8.
A Meatless Monday Recipe even a non-vegetarian will love!
Healthy Chocolate Fruit and Nut Balls Recipe
36 Servings
Serving size – 1 ball
Ingredients
1 1/4 cups dried figs
2 tbsp honey
1/2 cup apricots
2 tbsp orange juice
1/2 cup unsweetened cocoa powder
1 cup pitted prunes, chopped
1/2 cup nectarine
Directions:
1. Remove the pits from the prunes and stems from the figs, if necessary. Using the metal blade of a food processor, process the dried fruits and figs until ground and almost paste-like.
2. In a large bowl, combine the cocoa, orange juice and honey with the fruit mixture; mix well. Cover and refrigerate until chilled.
3. Shape the mixture into 1 1/4″ balls. Store in an airtight container at room temperature for 3 to 4 days. Store in airtight container in the refrigerator or freezer for longer storage.
Cancer. First: the good news on the cancer front: Death rates for all cancers combined, and for the leading cancers among men are declining, and for women, have stabilized. According to the National Cancer Institute, this is true across the 15 most common cancers for all races and ethnicities combined. Still, it is estimated that 35% of all cancers are tied to our nutrition habits. We hear a lot about fat these days, and how much of it is really good for you. I want to share a quote with you:
“Obesity-related cancer is now an official definition used by both the American Cancer Society and the National Cancer Institute. But this does not mean that other cancers are not related to obesity, only that there is currently not enough evidence because the cancer is either not well studied or rare. Only lung cancer has so far not been linked to obesity, probably because of its strong association with smoking and air quality status.”
Well, as recently as April 9, 2014, a large, published study of over 330,000 women living in 10 European countries who were followed for over 11 years, concluded that high saturated fat and high total fat intake were associated with a higher risk of Breast Cancer. So it all comes down to basics: what should we be eating to provide the best opportunity to lower our risk of cancer? Eating seven or more portions of fruit and vegetables a day reduces your risk of death of cancer at any point in time by 25% compared to eating less than one portion, according to a new study published by University College in London on March 31, 2014. And, eating 3-5 portions of fruit and vegetables daily decreased death risk by 19%.
And, a new study, published in the New England Journal of Medicine in 2013, found that people who ate a daily serving of nuts were significantly less likely to die from any cause than those who never ate nuts.
The message is clear – eat healthfully – plenty of fruits and vegetables, all of which are rich in antioxidants, moderate amounts of saturated fat (not too much meat or full fat dairy) and modest servings of healthy nuts and monounsaturated fats, and you’ll give your body the best ammunition possible to fight cancer
Here’s a recipe for those Meatless Monday celebrators!
Tomato, Eggplant, & Potato Gratin Recipe
Servings: 6 Serving Size: 1 ½ cups
Ingredients:
2 tbsp. olive oil
1 large eggplant, sliced lengthwise 1/4″ thick
1 large onion, thinly sliced
1 medium red bell pepper, seeded and finely chopped
1 (28 oz.) can reduced sodium chopped tomatoes, undrained
3 cloves garlic, minced or pressed
¼ tsp. sugar
1 tsp. NutriFit™ Mediterranean Salt & Sugar Free Spice Blend*
5 large russet potatoes
Directions:
1. Coat a large, shallow baking pan with cooking spray. Arrange eggplant slices in a single layer in pan; coat with cooking spray. Broil about 4 inches below heat until well browned (6 to 8 minutes). Turn eggplant slices over, coat other sides with cooking spray, and broil until browned (5 to 6 more minutes). Set aside.
2. Heat oil in a wide frying pan over medium heat. Add onion and bell pepper. Cook, stirring often, until vegetables are soft but not browned (8 to 10 minutes). Stir in tomatoes, garlic, sugar, and Mediterranean Spice Blend. Cook, stirring often (3 minutes), then remove from heat.
3. Peel and thinly slice potatoes. Blanch in boiling water for 5 minutes. Drain. Spread a third of the potatoes in a shallow 3-quart casserole dish that is sprayed with cooking spray. Top with half the eggplant, then half the tomato sauce. Cover with half the remaining potatoes, and add remaining eggplant and tomato sauce. Top with remaining potatoes. Cover with foil.
4. Bake in 375 degree oven for 20 minutes, until potatoes are tender when pierced. Uncover and bake 10 additional minutes, or until lightly browned.
On Purpose Magazine with JW Najarian
JW Najarian had already caught the interview bug and was now interested in producing content with intent and purpose. On Purpose Magazine was created to create interesting, educational, entertaining content that had a purpose or had the potential to help or enlighten. JW has interviewed over 200 celebrities about their foundations and causes and gets them to do shout outs to the vets, he also interviews bestselling authors and tries to help new and up and coming authors with their book promotions.
Generally, when one thinks of preservatives, they think of harsh, artificial man-made chemicals added to food to lengthen shelf life. However, not all preservatives are created equal – and some types of food preservatives are linked to worse health effects than others.
Nitrate preservatives, which are often added to packaged products such as hot dogs and bacon. Nitrate preservative can form into nitrosamines, chemicals that have been shown to cause cancer. Nitrates have also been linked to asthma and headaches.
Salt is also a natural preservative that has been used for centuries to keep meat fresh. However, a diet high in salt and sodium can lead to heart disease.
Antimicrobial preservatives such as sulfur dioxide and sulfites) are used to inhibit the growth of bacteria, mold and yeast on many different types of foods such as dried fruit, vegetables, vinegar and bread. Sulfites have been shown to be effective preservatives, but have been linked to trigger asthma attacks in those who suffer from asthma.
Sodium benozates are another kind of antimicrobial preservatives, and can been found in sodas, jams, meats, cheeses and margarine and can produce severe allergic reactions in some cases.
Nutritionist Joann Bruso conducted an experiment to test preservative use in McDonald’s Happy meals. She left a Happy Meal, unrefrigerated, for one year to find that it did not spoil due to the high amount of preservatives in it. Other than being very dry, the meal did not change and flies did not fly near the food. Her conclusion from the study that the use of so many preservatives would make it difficult for the human body to break down the nutrients in the food – meaning that they have little nutritional value.
Additives in food are highly regulated by the Federal Drug Administration – however, it is important to take care in your purchasing decisions. Try to look for foods that are preservative-free, most importantly to watch out for are nitrate-free meat products and limit consumption of salty, fatty fast foods.
Feel like your memory’s not as sharp as it used to be? This is a subject I’m very familiar with and one of my favorite workshops to present – called Brain Boosters: Improving your Memory – and you may be surprised to learn that small lifestyle changes and including certain foods in your diet can improve your memory.
Taking these few easy steps can help improve your brain health and your memory –
1. Challenge your mind and keep your brain active
2. Excercise! Several studies have shown a reduced risk (even lowering risk by 50%) of dementia and Alzheimer’s
3. Keep stress down and get enough sleep
4. Quit smoking – smoking can decrease brain blood flow
5. Keep your brain (and heart!) healthy with a low-fat, low cholesterol diet
And with that last point, here are some suggestions for memory boosting foods:
Dark, leafy greens & cruciferous vegetables such as kale, broccoli, collards and spinach
Foods high in folic acid – including whole-grain cereals, lentils, soybeans, green beans, fish, artichokes and oranges!
Foods high in antioxidants, especially vitamin E, C and beta-carotene including blueberries, strawberries, dried apricots, peaches, sweet potatoes, tomatoes, wheat germ oil and sunflower seeds
Certain herbs have also been shown to help memory –
Basil – increases senses, memory and clarity
Sage – decreases stress
Ginseng – influences metabolism of brain chemicals important to mental function and increases norepinephrine which increases attention
Calamus root – increases circulation and strengthens memory
John Volturo discusses his inspiration behind Scriball and how it should be used for community.
John Volturo, best known for avant-garde marketing tactics, is behind some of the biggest aspirational consumer brands in the marketplace today. As the former senior vice president of marketing for Guthy-Renker, John spearheaded business development and marketing strategies for the direct marketing conglomerate and its world-renowned products like Chaz Dean Wen, Anthony Robbins, Winsor Pilates and Sheer Cover. Formerly the CMO of BeachMint, Silicon Beach’s most recognized startup, John was a primary player in the company’s genesis and early growth. In 2013 John founded Scriball, a community platform that unites brands and consumers through social, viral stories.
For more info on Scriball, visit www.scriball.com
John Volturo, best known for avant-garde marketing tactics, is behind some of the biggest aspirational consumer brands in the marketplace today. As the former senior vice president of marketing for Guthy-Renker, John spearheaded business development and marketing strategies for the direct marketing conglomerate and its world-renowned products like Chaz Dean Wen, Anthony Robbins, Winsor Pilates and Sheer Cover. Formerly the CMO of BeachMint, Silicon Beach’s most recognized startup, John was a primary player in the company’s genesis and early growth. In 2013 John founded Scriball, a community platform that unites brands and consumers through social, viral stories.
At Guthy-Renker (G|R), John was instrumental in multi-channel acquisition for the company; customer-marketing initiatives produced by John generated 14 new G|R subsidiaries, three of which had first-year revenues estimated at more than $35,000,000 each, with more than $400,000,000 P&L for all the G-R brands he managed. John also served as senior director of consumer marketing at BMG Direct, a membership-based music marketing industry leader. John oversaw multi-channel marketing and retention strategies for its 9,000,000-member merchandise club across five music genres, and over $800M in music and merchandise.
In 2010, John served as the chief marketing officer for BeachMint, signing talent and launching six different celebrity-driven fashion and lifestyle brands in less than 18 months. John played a key role in securing more than $70,000,000 in venture capital funding and built a strategic marketing team to support the company’s quick and rapid expansion.
In November 2013, John founded Scriball, a platform that connects brands and consumers through interactive immersive social
storytelling. Scriball uses multi-media and sequenced content to inspire creativity and build brand-to-consumer or consumer-to- consumer- based content and conversations.
John Volturo has lectured on strategic internet marketing and co-authored, How to Influence the Direction of the Consumer Dialog. John frequents panel and speaking engagements for marketing techniques, social media and emerging modes of social engagement. John is a member of the CMO Club, the CMO Council, and a mentor to the Silicon Beach startup community. John received his MBA with a concentration in Marketing Management from Drexel University and his B.A. in Communications from
Temple University. John is a strong supporter of the LGBT community and PTSD recovery organizations. John and his husband,
Adam Christian, live in Los Angeles, Calif. with their twin daughters.
For more info on Scriball, visit www.scriball.com
There is a general perception that almost no one succeeds in long-term weight loss maintenance. However, research has shown that ~ 20% of overweight individuals are successful at long-term weight loss when defined as losing at least 10% of initial body weight and maintaining the loss for at least 1 year. The National Weight Control Registry provides information about the strategies for weight loss used by successful maintainers to achieve and maintain long-term weight loss. National Weight Control Registry members have lost an average of 72 lbs. and maintained the loss for more than 5 years.
Many Registry members follow these strategies for weight loss:
Rule No. 1.
Don’t ever cheat. They never give themselves a break, not even on holidays or weekends.
Rule No. 2.
Eat breakfast. The National Weight Control Registry shows that’s one of the most common traits of those who succeed in keeping those pounds off once and for all.
Rule No. 3.
Put in the equivalent of a four-mile walk seven days a week.
Rule No. 4.
Watch less than half as much TV as the overall population.
Rule No. 6.
Eat 50 to 300 calories less than most people.
Moreover, weight loss maintenance may get easier over time; after individuals have successfully maintained their weight loss for 2–5 years, the chance of longer-term success greatly increases. Continued adherence to diet and exercise strategies, low levels of depression and dis-inhibition, and medical triggers for weight loss are also associated with long-term success. Many Registry members say these behaviors are common traits but not something they necessarily do all the time.
Dian Thomas shares her experience with RAGBRAI, The Register’s Annual Great Bike Ride Across Iowa, and how she prepared for it.
Food Exposed is proud to have Dian Thomas, best-selling author, television personality and professional speaker, as its guest this week. Dian has been a guest on The Tonight Show with Johnny Carson, which lead to her having a contract on the Today Show, the Home Show and Good Morning America. You can see her on Hallmark’s Home and Family Show as well. Dian has lost a staggering 120 lbs and will share her amazing weight loss success story this week. She’ll give her motivations, struggles and tips for weight loss as well.
For more info. check out www.dianthomas.com
Dian Thomas was blessed with the good fortune to be born and raised in breathtaking southern Utah where her father was a forest ranger. Dian’s family gave her the opportunity to learn camping activities, outdoor cooking techniques and many other skills for creating fun over a campfire and in the wilderness. Dian’s master’s thesis provided the basis for her first book, Roughing It Easy. Her appearance on The Tonight Show with Johnny Carson propelled the book to the New York Times best-seller list where it remained all summer. From that momentum, Dian worked hard to become an expert in public relations, publicity and promotion. Since that time, she has written nineteen books, and made thousands of personal appearances with her innovative “live demonstrations”. Dian has served as national spokesperson for divisions of Kraft Foods, Procter & Gamble, Dow Chemical, and countless others.
Dian’s television appearances led to contracts with NBC’s Today show, where she was a cast regular for eight years. That was followed by a six-year contract with ABC’s Home Show. During this time she also appeared several times on ABC’s Good Morning America and numerous other national and local television programs. She now is a regular on Hallmark Home and Family.
The secret of Dian’s amazing publicity success is her professionalism. She began her career as an amateur but quickly conquered television, radio, magazines, newspapers, books, and the Internet and other new technologies. Her new venture, entitled How to Get a Million Dollars’ Worth of Free Publicity, attests to the success Dian has enjoyed as one of the country’s foremost public relations experts. That campfire Dian lit years ago in the southern Utah forests of her youth is still burning bright and bringing warmth and light to millions. Dian will inspire other to do what she did.
I thought that it would be interesting to take a look at where we’ve been with dieting trends over the past few years and look even further back to see how little has changed since the 1930’s in general!
So here’s a quick tour through the history of dieting trends:
1930’s and 40’s: Blame LUCKY Strike – smoking is the way we got thin back then. The cigarette brand used the line, “reach for a Lucky instead of a Sweet”. Yuck! Infertility, heart disease, lung cancer – that’s what we got. Not skinny… That’s not the only thing that debuted back then – the LEMONADE diet was popular – which is remarkably like today’s – wait for it– MASTER CLEANSE.
1950’s: Praying for weight loss? The Christian dieting industry is born – and follows Reverend Charlie Shedd’s book, Pray Your Weight Away”. This was followed by I Prayed Myself Slim, and Help Lord, The Devil Wants me Fat! Fast forward to 2002 – and Don Colbert publishes What Would Jesus Eat, and the What Would Jesus Eat Cookbook. Seriously….
1960’s: We all shared the love, right? Even when it came to dieting – support organizations like OverEaters Anonymous, and Weight Watchers were formed. We ate The Cabbage Soup Diet to bloat up our stomachs so we’d feel full and lose weight – NOT.
1970’s: The era of miracle pills – from Dexatrim, to fat blockers (where have we heard this recently). This gets revived again just a few years later with Phen Fen and other miracle diet pills. Oh yeah, the cookie diet? Not so new, as it turns out it started in the 70’s.
1980’s: the Scarsdale diet roars in with the hardcore, high protein, low carb, low calorie approach). And you thought starving was new?
1990’s: Dr. Atkins takes Scarsdale one-step beyond and introduces high fat to the no carb picture. Why does this sound familiar?
Since 2000, we’ve had an explosion of diets. You have your choice – there are Cleanses, Paleo (one of the worst diets of 2013, according to U.S. News and World Reports), the Dash Diet, the South Beach, The Mediterranean diet. And the newest one is The Ice Cream Cleanse – just made the scene, straight from Venice here in California…
Yet as a nation, we keep getting fatter. So what really works, and how can we get a grip on our waistlines? Check out the latest episode of Food Exposed for some answers: http://www.dailymotion.com/video/x1ilhw4_rand-corporation-s-dr-deborah-cohen-on-the-obesity-epidemic-food-exposed_lifestyle
Why make the switch to green products? Going green can improve your health, you skin and your environment – many products also last longer and can actually save you money in the long run!
Still need convincing? Here are a few more reasons to buy green products:
1. Green products are also sustainable and companies are held accountable for their actions
2. Packaging is usually biodegradable or recyclable, helping to reduce our footprint on the planet
3. Natural green cleaning products do not soak into the soil or contaminate water supplies.
4. Green products create waste that tends to be biodegradable and less harmful to the environment
5. Eco-friendly products are free of harmful toxins making them better for your overall health
6. Eco-friendly products are not harsh, so they won’t damage your skin and lessen chance of allergies
7. Natural cleaning products are safe and don’t have a strong smell
8. Green products are much safer for children
9. Green products are just as effective as their less environmentally-friendly counterpart because companies are investing more into their research
Deborah Cohen, MD, MPH is a Senior Natural Scientist at the RAND Corporation. She is a physician who specializes in public health and preventive medicine. For the past 12 years she has been studying the obesity epidemic and conducting research on diet and physical activity. She is the author of the new book, “A Big Fat Crisis: The Hidden Forces Behind the Obesity Epidemic― and How We Can End It”
I’m a firm believer in community participation and education, and this belief has taken me in many different directions. One of the more recent examples is my involvement with the Michelle Obama initiative, Let’s Move, and the Chef’s Move To Schools movement. The Chefs Move to Schools effort founded in May 2010, is an integral part of First Lady Michelle Obama’s Let’s Move! initiative and its goal of solving the childhood obesity epidemic within a generation.
When my children were in elementary school, I visited their classrooms and did cooking programs with the kids on a regular basis. Like most parents, I found this very gratifying and had fun doing it – young children are easy to please! As they got older, and the average weight of school-aged children crept higher and higher, I was determined to continue my involvement.
Over the past 20 years, obesity rates among children have more than doubled, resulting in one-third of children and adolescents in the Unites States classified as overweight or obese. The U.S. Surgeon General estimates that 70% of these obese children will grow to become obese adults and will be susceptible to serious health. Here are a couple of other surprising statistics gleaned from the School Health Policies and Practices Study conducted by the CDC in 2012:
On the nutrition front:
· Only 14.8% of school districts required that schools offer a self-serve salad bar.
· Just 38.3% of districts required that schools prohibit advertisements for junk foods or fast-food restaurants on school property.
And on the Physical Education front:
· 58.9% of districts required that elementary schools provide students with regularly scheduled recess.
· 10.8% of districts required that middle schools provide physical activity breaks outside of physical education class, and 2.0% of districts required that high schools do so.
There are also a number of School Garden programs popping up all over the country, but we’re especially lucky here in California because our climate is so conducive to outdoor gardening. Why have school gardens? Again the CDC gives us this startling statistic: The majority of America’s children go without eating one serving of fruits and vegetables each day. So while our schools are not the only place that kids eat, our schools can help with this challenge.
http://www.letsmove.gov/
Kerri Eich is Director of the School and Academy of Health & Environmental Sciences at University High School (LAUSD). She’s been teaching at University High School since 2001. When the school converted to LAUSD’s ‘small schools’ format (2008), she led the transition the School and Academy of Health and Environmental Sciences with the support of several teachers and Administration. They opened a year early due to a supporting grant from the California Partnership Academies. With this funding they’ve been able to create over an acre of outdoor learn-scape that is unique to Uni and constantly evolving. Our Academy Classes include Food Sciences, Physiology, and Environmental Science. they were originally funded through the CPA “Green Academy” funding source, making us the only “green” Health Academy in the State.
She envisioned creation of a large school garden, which was built in 2011, with the support of Environmental Media Association, LA Conservation Corps and United Talent Agency. On Earth Day of 2012, UCLA student volunteers in conjunction with Uni students and transformed an adjacent hillside into an instructional Food Forest. Over the course of the next year they transitioned hundreds of native plants from Emerson Middle School that were going to be taken out due to construction into a native pollinator garden. This space now provides a continuous landscape of Monarch Butterflies.
All of my 90 Food Science students are learning hands-on, about sustainability and community health by preparing soil, planting, raising and harvesting crops from our 1-acre urban campus farm. She teaches nutrition through students’ interests in the garden. They prepare food as a class once a week and learn about the health benefits of eating the nutrients that food provides.
To celebrate, students organize and produce an annual Health & Fitness Fair for fellow students/staff and several community members. This years event will take place April 10th from 5:00-7:00pm. they will have several interactive booths, health talks, and our students will be preparing health food dishes for our guests to sample. They will also have a large variety of plants for sale all in an effort to rally our community around food, fitness, and the garden.
She also teaches Health and coach the Men’s Volleyball Team. This past fall she teamed up with Nutribullet and conducted a 3-month health study that has the potential to be published. they also were able to video our progress and our documentary will be put out by Nutribullet sometime this Spring. She is working on a Masters of Nutrition Science and am empowered by finding new ways to motivate youth toward healthier eating.
Because of our hands on approach to wellness she’s been able to witness many more positive changes in my students. she’d love to share some of these stories with your listeners.
Want a low calorie substitute for coffee or soda? Try tea! Tea boasts great health benefits, comes in a variety of types and flavors.
Certain teas, such as green tea, are high in antioxidants – especially, polyphenol EGCG, which is known to reduce risk of cancer. Research has also been conducted to study how tea inhibits cancer cell growth for ovarian, lung, stomach, esophagus and skin cancers. Tea can also reduce cell death and improve recovery from sun damage and stroke by increasing oxygen available to cells. Tea also promotes LDL (bad) cholesterol reduction and increase HDL (good) cholesterol level, lowering your risk of heart disease. Additionally, tea is high in fluoride and helps inhibit bone loss.
Tea also contains many properties that may help weight loss. It increases energy expenditure and metabolism, promotes fat oxidation and inhibits fat cell development and decreases lipid absorption/increases excretion.
Chamomile, mint, green and lavender teas also have calming/relaxing attributes.
Some types of tea for you to try:
Black – probably the cheapest option, comes in Darjeeling and Earl Grey varieties, among others.
Herbal – leaves are brewed with flowers, roots, bark and seeds
Organic teas
Green – including jasmine tea
Red – including honeybush
Oolong tea
There are many different types of tea, just take a walk down on your local grocery aisle!
When your kitchen is well stocked with easy to prepare, nutritious foods, healthful eating is easy. The key is to put the right things in the shopping cart when you’re in the grocery store! Here are five common grocery shopping mistakes that can easily be avoided the next time you’re in the market.
Going to the market hungry. It’s true – we eat with our eyes, but you’re a lot more likely to look fat foods you might otherwise avoid if you’re hungry when you enter the store. Try not to enter the store “on empty”, and your basket will more likely be filled with premium fuel.
Tunnel vision when reading the labels. Get out of the habit of only looking at the total fat, calorie or carbohydrate counts on the nutrition facts label. They don’t tell the whole story. For example, look for hydrogenated fats in the ingredients listing, and the type of fat that makes up the total number. Not all fats are created equal!
Falling for the “falsies” on the front of the box. Some manufacturers will try to fool you with misleading claims on the front of the box. Look out for the “falsies” like “low in net carbs”, which is a term that’s not regulated by the FDA. Figuring out what’s legitimate and what isn’t may require a little extra research, but it’s information that is well worth knowing.
Listlessness. No, I’m not talking about being tired. I’m talking about shopping without a grocery list. One of the easiest ways to “shop & spend” more than you should is to head into the store without a specific list of items that you need. Start with a plan (in the form of a solid list), and you’ll end up with the right stuff.
Sticking with Old Faithful. Yes, there is comfort in the familiar, but if you always eat what you’ve always eaten, you’ll always get the same nutrients. Pardon the paraphrase, but it’s easy to buy only what you know. Reach out and touch some new greens, and try an inexpensive experiment or two. Greens contain powerful micronutrients that can vastly improve your health, so reach out and touch some new greens, and try an inexpensive experiment or two.
Learn the health benefits of each ingredient in Jackie’s Apple Blueberry Delight – a healthy dessert that is sure to become a family favorite.
Apple Blueberry Delight – Food Exposedby empowermetv Apple Blueberry Delight
Ingredients:
4 medium apples, unpeeled
2 cups blueberries
1 tbsp. trans-fat free, lite margarine
1 tsp. ground cinnamon
¼ tsp. ground nutmeg
½ tsp. orange peel, finely grated
1 tbsp. orange-flavored liqueur
2 tbsp. agave nectar
3 tbsp. orange juice
Directions:
1. In a small bowl, mix the agave, cinnamon, and nutmeg. Set it aside.
2. In a large bowl, mix the orange juice and peel. Core and thinly slice the apples; toss with the juice.
3. Place a wok over medium heat. When the wok is hot, add the margarine. When melted, add the sugar mixture and cook, stirring constantly, for about 1 minute.
4. Add the apple mixture to the wok and stir-fry until the apples are soft (about 3 minutes). Add the liqueur, bring to a boil, and boil for about 1 minute. Add the blueberries and stir-fry until the sauce is thickened. Serve hot, topped with whipped cream, if desired.
Be sure to tune in Tuesdays for full episodes of Jackie’s show – Food Exposed – where she discusses the latest news in health and wellness; share recipes, tips & coaching advice as well as interview top guests in the health and fitness world!
This week on Food Exposed, we talk about a universal subject that people all over the world have in common – all things DENIM. How to look great in your jeans is a topic that millions of people worldwide face. We practically live in denims – about 450 million jeans are sold in the USA alone each year – on the average every American owns about 7 pairs of jeans.
Here are some little-known denim fun facts:
1. It takes about 2 pounds of cotton to make a single pair of jeans.
2. Denim is currently a $12 billion dollar a year industry.
3. Traditional denim is made with blue and white threads woven together. The blue fibers are usually more densely packed, making the material predominantly blue. These are then woven together to strengthen the material and dyed with indigo.
4. In the 1930’s Levi Strauss sewed a small red flag next to one of the pockets of his jeans. It became the first label to be placed on an article of clothing.
5. Designer denim was first introduced in the 1980’s . Let’s face it – just because you can zip them up, doesn’t mean they fit you! There are really two issues when it comes to finding the best pair of jeans for your figure: finding a pair that fits (pause) and finding a pair that flatters.
Kearstin has worked for some of the biggest, high end brands in denim today – Paige, Earnest Sewn, Textile Elizabeth and James and most recently Hudson. She has been involved in the world of fashion for over 20 years. Kearstin is the mother of two great boys, and is also an avid tri-athlete.
B vitamins are an important for converting food to energy in the body. Folate, vitamin B6 and B12 are found in foods of animal origin, like meat, fish and dairy, and are water-soluble. These tend not to be stored in appreciable amounts, which makes their regular consumption a necessity. The greatest concentration of B6 is in meats, whole grains (especially wheat), vegetables and nuts. Turn to liver as a meat source for B6 (but mind your portions as organ meats are a concentrated source of cholesterol), and oatmeal, which is also a superior source. Bananas, white meat chicken, potatoes and avocado are also good. The richest sources of vitamin B12 are liver, kidneys, canned clams and oysters. Dietary folates are absorbed as folic acid, and folate is essential for the formation of both red and white blood cells. You’ll find black-eyed peas, white beans, spinach are all good sources, as are lentils and raisins.
Steve Ellis is manager of Fuel Cell Vehicle Sales and Marketing at American Honda. Steve is responsible for Fuel Cell Vehicle business planning and FCX Clarity deployment to retail consumers. He also provides guidance for Honda’s Natural Gas Vehicle and Plug In Electric Vehicle programs.
Steve co-developed the Alternative Fuel Vehicle department at Honda 15 years ago when Honda brought the EV PLUS Electric car and Civic GX Natural Gas Vehicle to market. Steve managed the launch of the Civic GX in to fleets and was responsible for its transition to retail consumer markets until 2004. Steve is well known for his pioneering work on vehicle-related environmental and energy projects, has done hundreds of media interviews and is often sought out as an expert on alternative fuels and refueling infrastructure. Since deploying the first five FCX fuel cell cars to the City of Los Angeles in 2002 he has maintained focus on success for Hydrogen and Fuel Cell Electric Vehicles. He served on Governor Schwarzenegger’s Hydrogen Highway advisory team, is chairman of the national Fuel Cell and Hydrogen Energy Association, and was honored with a “Lifetime Achievement Award” by the Alternative Fuel Vehicle Institute.
Steve is an avid bicyclist, marathon runner and outdoor enthusiast.
I am often asked by my clients how to increase muscle mass through nutrition and exercise. While a healthy, balanced diet and targeted workouts are the general advice I give, one important aspect to consider and look at is how you consume your protein during the recovery period after a tough workout.
The most common protein intake recommendation for endurance and strength athlete is 1.2 to 1.7 g of protein/kg body weight, whereas the Recommended Daily Amount of protein requirement for the average person is 0.8 g of protein/kg body weight. However, timing of protein intake is also a very important factor in how to increase muscle mass and get the most out of your workout. An interesting article in the 2013 Sep/Oct issue of ACSM’s Health & Fitness Magazine provided some good insight to this topic and I thought I would share the results with you here.
One study published in the J Physiol 2013 issue found that “20 g of whey protein consumed every 3 hours [over 12 hr period] significantly was better at stimulating…protein synthesis throughout the day compared with [one group of men consuming 80 total g of whey protein every 1.5 hrs over 12 hr period & second group of men consuming 40 g of whey protein every 6 hrs over same 12 hr period]” (ACSM’s Health & Fitness, Volpe). The conclusion from this study was upheld by several other studies – that one factor in how to increase muscle mass is through the optimal timing of protein intake: 20 g whey protein every 3 hours after a workout for 12 hrs.
The laymen’s takeaway from these studies is that consuming smaller amounts of protein (and not just protein supplements but also protein from food) throughout the day after your workout is your best bet for maximizing and increasing your muscle mass. Of course, protein is only one part of your daily diet, but an important aspect when considering how to increase muscle mass.
Making something delicious from whatever you can scrounge up in the kitchen! It’s “play with your food” elevated to a whole new level.
You don’t have to go far to find cooking shows of all types these days – from mild to wild and wacky. But if you struggle with cooking, and don’t want to spend all of your money eating out, here are a couple of really simple, quick menu planning tips.
1. Organize your food stuff. Pull out the old cans, jars and packages and go ahead – check for expiration dates. Be prepared to dispose of anything that isn’t wholesome and make sure to DONATE, DONATE, DONATE anything that you don’t use or need.
2. Assess what you’ve got in terms of the food groups: fruit and veggies, proteins, grains, and if you can’t tell because there’s no label, you might want to just open it, dump the contents and recycle the can.
3. Go online or look at your recipe files for major ingredients – even if you can’t find something to match exactly, you’ll get inspired.
Remember, It’s already bought and paid for if it’s in your pantry or refrigerator, so you’re really not losing anything by trying and who knows – you just may love it!
New studies have shown that drinking just 2 cups of cocoa a day improves cognition and blood flow in the brain! You can thank the favorable antioxidant compounds and flavonals found in cocoa beans for these great benefits.
One such study supporting these results comes out of Brigham and Women’s Hospital in Boston. The 17 participants in the 60 person study with impaired neurovascular coupling (NVC) saw improved neurovascular coupling, resulting in 30% improvement on cognitive tests from just one month of drinking cocoa 2 times a day.
Mores studies presented at the American Association for the Advancement of Science confirmed better blood-vessel function in the brain after cocoa consumption as well.
To learn more, read the full article here http://www.nutritionletter.tufts.edu/issues/9_11/current-articles/Drinking-Cocoa-Boosts-Cognition-and-Blood-Flow-in-the-Brain_1270-1.html?ET=tuftshealthletter:e33:679824a:&st=email&s=p_update012014&t=tl2
“Chopped” Winner Chef D. Brandon Walker talks about the Bread & Roses Cafe – Food Exposed | emPOWERme.tv.
http://chefdbrandonwalker.com/
Meet Chef D:
As a native Angeleno and avid sports enthusiast, Derek Brandon Walker grew up in Los Angeles, where he soaked up the diverse ethnic food traditions and cuisine that the city has to offer, along with the sun and surf. His interest in cooking began after traveling abroad to Asia and South America. There, the food burst with flavors that spurred his creativity and lead to his enrollment at the culinary arts program at Trade Tech with additional training at the New School of Cooking, The Gourmandise School for pastry and Glendale college for restaurant management.
Utilizing classical French cooking techniques, Walker specializes in folding hints of fresh Asian and Latin flavors into his dishes. He selects ingredients that complement each other and reveal themselves to the palate in layers, transforming the dining experience into an exotic culinary journey. He has worked alongside some of the very best culinary minds, including Ludo Lefebvre, Jackie Keller, Jenny Cook, Noah Rosen, Wayne Elias, Sherry Yard, and Chris Blobaum.
Walker currently has a duel role at the St. Joseph Center in Venice, California. He is the Program Manager and instructor of the Culinary Training Program, a program that provides training for individuals with multiple barriers to employment. D. Brandon gives back to his community with hopes of repopulating the country’s kitchens with truly extraordinary chefs. He also serves as the Executive Chef at Bread & Roses Café, the off-site establishment where they feed the homeless with gourmet meals, five days a week. Additionally, he has a full-service catering company, Commis Catering, and recently taped an episode of “Chopped!” for The Food Network that is slated to air in August 2013. His other media credits include Evan Kleinman’s Good Food, Culinary Journey, CNN, KTLA News, ABC News, and countless newspapers, website blogs and other publications, not to mention his catering company’s extensive celebrity clientele.
Walker is currently working on a book, based on his philosophy of improvisational cooking which was developed during his years of utilizing random donations to produce cohesive dishes. Seeking to take cooks of all levels on a transformative journey to what he calls “off recipe”, the chef focuses on proportion, method, locality and products which people already have on hand in their pantries or freezers. He hopes to contribute proceeds from the book to feeding the homeless.
In the 1990’s, L.A. Models represented Walker. He worked as a model in Los Angeles, New York and Asia, featured in editorials, runway shows and national campaigns, including commercials, for Levi’s and Budweiser.
In his downtime, he plays guitar and sings with his band Fret a Stare, spends time with his family and enjoys all aspects of sports. An athlete his entire life, he continues to surf, play beach volleyball and compete in marathons and triathlons. His healthy lifestyle greatly influences his food and overall philosophy on living. He is fluent in French and his favorite football team is the Pittsburgh Steelers. Walker lives in Los Angeles with his wife and their three daughters.
As a native Angeleno and avid sports enthusiast, Derek Brandon Walker grew up in Los Angeles, where he soaked up the diverse ethnic food traditions and cuisine that the city has to offer, along with the sun and surf. His interest in cooking began after traveling abroad to Asia and South America. There, the food burst with flavors that spurred his creativity and lead to his enrollment at the culinary arts program at Trade Tech with additional training at the New School of Cooking, The Gourmandise School for pastry and Glendale college for restaurant management.
Utilizing classical French cooking techniques, Walker specializes in folding hints of fresh Asian and Latin flavors into his dishes. He selects ingredients that complement each other and reveal themselves to the palate in layers, transforming the dining experience into an exotic culinary journey. He has worked alongside some of the very best culinary minds, including Ludo Lefebvre, Jackie Keller, Jenny Cook, Noah Rosen, Wayne Elias, Sherry Yard, and Chris Blobaum.
Walker currently has a duel role at the St. Joseph Center in Venice, California. He is the Program Manager and instructor of the Culinary Training Program, a program that provides training for individuals with multiple barriers to employment. D. Brandon gives back to his community with hopes of repopulating the country’s kitchens with truly extraordinary chefs. He also serves as the Executive Chef at Bread & Roses Café, the off-site establishment where they feed the homeless with gourmet meals, five days a week. Additionally, he has a full-service catering company, Commis Catering, and recently taped an episode of “Chopped!” for The Food Network that is slated to air in August 2013. His other media credits include Evan Kleinman’s Good Food, Culinary Journey, CNN, KTLA News, ABC News, and countless newspapers, website blogs and other publications, not to mention his catering company’s extensive celebrity clientele.
Walker is currently working on a book, based on his philosophy of improvisational cooking which was developed during his years of utilizing random donations to produce cohesive dishes. Seeking to take cooks of all levels on a transformative journey to what he calls “off recipe”, the chef focuses on proportion, method, locality and products which people already have on hand in their pantries or freezers. He hopes to contribute proceeds from the book to feeding the homeless.
In the 1990’s, L.A. Models represented Walker. He worked as a model in Los Angeles, New York and Asia, featured in editorials, runway shows and national campaigns, including commercials, for Levi’s and Budweiser.
In his downtime, he plays guitar and sings with his band Fret a Stare, spends time with his family and enjoys all aspects of sports. An athlete his entire life, he continues to surf, play beach volleyball and compete in marathons and triathlons. His healthy lifestyle greatly influences his food and overall philosophy on living. He is fluent in French and his favorite football team is the Pittsburgh Steelers. Walker lives in Los Angeles with his wife and their three daughters.
Today is World Wildlife Day, a day declared by the United Nations last December to “celebrate the many beautiful and varied forms of wild fauna and flora and to raise awareness of the multitude of benefits that conservation provides to people?”
There are hundreds of animals on the endangered species list, many of which are critically endangered and face extinction. Wildlife today faces very real threats of deforestation, climate-change, poaching hunting and over-development of natural habitats that are upsetting natural ecosystems and destroying our planet.
World Wildlife Day reminds us to actively protest and work to prevent illegal wildlife trade and preserve natural habitats and the environment so that we may build a better planet.
Want to learn more about how you can help wildlife? Check out NWF California Director, Beth Pratt on Food Exposed, here http://www.youtube.com/watch?v=b7UqEq2LwhY . She talks about upcoming projects she’s working on and a way you can give back to your favorite charities!
Have you check out Weigh in for a Cause yet? It’s the perfect opportunity to raise money for your favorite charity & do good for yourself at the same time!
If you have a weight goal, you can set up a fundraiser through Weigh in for a Cause on crowdrise.com and for every pound you lose (or gain, depending on your goal) you can invite your friends to make a small donation to the charity of your choice! Additionally, NutriFit will also donate $20 to your charity for each referral that results in a new client FOR ANY LEVEL OF SERVICE (minimum value $200).
For an example of a Weigh in for a Cause campaign, check out our first participant, Beth Pratt’s page here http://www.crowdrise.com/WeighInForGoodFORTHEFROGS
Ready to get started on your charity weight loss challenge?
It’s so simple – simply go to WWW.CROWDRISE.COM/WEIGHIN, click SET UP YOUR FUNDRAISER, then START YOUR OWN FUNDRAISER, make a short description of your goals and your done! All you have to do next is invite your friends and family to follow your progress and keep them updated on your goals so they can donate! It’s that easy!
Food labels are getting their first re-design in 20 years. Today, Michelle Obama (working alongside the FDA) unveiled her proposal for nutrition labels designed to help consumers make healthier food choices. The new label proposals feature more prominent calorie counts and realistic serving sizes as well as adding the number of added sugars to the label. The label will also show per package nutritional information in addition to per serving and simplify nutrition information so that the everyday consumer will be able to understand what they are eating. With this proposal, the White House hopes to reduce the obesity epidemic America faces today and that the new changes will help Americans be better informed about the products they consume and make better diet choices.
Additionally, the FDA commissioner stated that he hopes the new changes will incentive the food industry to change their products and focus on creating more healthful foods. The administration has yet to give a timeline for the label changes to take effect, which will cost the food industry $2 billion dollars but yield $20-$30 billion in benefits over 20 years (Washington Post).
It’ll be great to see calorie and serving size information play a more prominent role on food labels. Looking forward to seeing the prototype become a reality.
The National Park Service is pushing for a 13 x 13 ft tunnel to be built at Liberty Canyon Road in Agoura Hills to function as a safe wildlife crossing for mountain lions to cross the Ventura Freeway. The crossing is intended to make the passage across the freeway safer for mountain lions so that they may mate with other lions and roam more freely in order to restore genetic diversity in the California mountain lion population.
The Santa Monica Mountains Conservancy is currently considering funding a $200,000 Caltrans study to determine the best method of constructing the wildlife crossing, whether the location the National Park Service has chosen or a different location. The crossing is desperately needed to protect wildlife and keep animal populations thriving and healthy.
Beth Pratt, California Director of the National Wildlife Federation, discusses the importance of this issue and what is being done to make this a reality on the next episode of Food Exposed, airing Tues. Feb. 26 on emPOWERerme.tv!
For more information, check out ths LA Times article – http://www.latimes.com/opinion/editorials/la-ed-wildlife-crossing-mountain-lions-101-freeway-20140218,0,7400277.story#axzz2uCSckaXQ
Some quick tips for preventing colds and flus:
1. Drink as many fluids as possible (frozen 100% fruit juice bars provide good variety), and be sure to incorporate green tea. Chicken soup and broth may alleviate congestion.
2. Antioxidants, antioxidants, antioxidants – eat those fruits and vegetables to fortify your immune system and ward off illness.
3. Take vitamin C, which has proven to reduce cold symptoms and shorten the duration of illness.
4. Wash your hands frequently – many germs are transmitted through touch.
5. Get enough sleep. Fatigue wears down our immune system, as does stress.
If you unfortunately get a cold:
1. I recommend hot chicken soup and soup vegetables, like potatoes, celery and carrots.
2. Finally, don’t “bed rest” a cold. Get plenty of sleep, then get up and stay active. Moving around helps to loosen built up mucus and fluids. Unless you have a fever, or are under slept, that is!
Good news for green tea lovers! Several new studies are confirming even more great benefits for green tea! Researchers have found that several vitamins, fatty acids and polyphenol compounds found in green tea help protect brain cells against Alzheimer’s disease and dementia.
Also, the superfood that will never go out of style – Kale, along with other dark, leafy greens – is being shown in more and more studies to reduce the risk of cancer due to its higher levels of glucosinolates! Also, just one cup of kale contains “5 grams fiber, 200% of your daily vitamin C, 180% of vitamin A and 40% of magnesium. It’s packed with at least 45 antioxidant flavonoids” (Tufts Healthy & Nutrition Letter).
For more information on the benefits of green tea, kale and other hot items – check out this clip of Food Exposed, where Jackie & nutrition expert, Patricia Greenberg, discuss the fact and fiction behind superoods!
The Fitness Gourmet’s Patricia Greenberg…foodexposed
Are your crackers causing climate change?
Guess it’s time to take out the magnifying glasses and read the ingredients listing on the cracker box again! Checking for palm oil just could help save the environment, because palm oil, which is a typical ingredient in many processed foods (including crackers AND toothpaste!) is primary culprit. As tropical forests are cleared for palm oil cultivation, carbon is released into the atmosphere. About 10% of the the carbon world-wide can be attributed to tropical deforestation. That’s the equivalent to the annual tailpipe emissions of 600 million average U.S. cars.
There has been a lot of talk about gluten-free diets lately. And a question I am frequently asked is – is it good weight loss method for kids and teenagers? My answer is that gluten free diets are not a weight loss guarantee. Nor are they necessary, advisable or appropriate for otherwise healthy, (non-Celiac) teens. There is no reason to remove all gluten containing ingredients from the diet (and there is a very extensive list) if there is no allergy or intolerance that has been confirmed by a physician.
However, changing teenage eating habits can be challenging, so working out a plan that only includes favorable, wholesome, whole grain carbohydrates is always advisable. In fact, a study published in the Journal of Cereal Science by a team researchers from Maastricht University in the Netherlands, found that there are no scientific evidence to support negative public opinion on whole-wheat products that contain gluten, namely that they are the cause of obesity.
I’ve been there – seen it – and don’t respect it! A few years ago I was invited to be a guest expert on The Biggest Loser. I was a bit shocked at what I found at ‘the ranch’. Tables of tempting sweets piled high with sugary stuff designed to make dieting harder. Really aggressive and very, very rigorous exercise – continually. Granted, I was only there 3 times, but honestly, I am not surprised that the show, which presents an unrealistic, mostly unattainable and unsustainable picture of weight loss, is being criticized for celebrating such drastic, seemingly unhealthy weight loss. Clearly, 105 lbs. at 5’4″ of height is underweight. Why are we exalting this as success?
About an hour before your workout a simple, quick and easy to digest meal/snack is best. If time is tight, you can even consider a banana – they’re easy to grab and go. If you have more time, you’ll want a mix of carbohydrates with a bit of protein, totaling no more than 200 calories.
The components of a healthy pre- and post-workout snack are similar: You want a mix of carbohydrates and protein, but since you’ll have more time to digest the food and since intense workouts cause oxidative damage to your cells, it’s a good idea to include an antioxidant-rich foods in an athletic meal plan to combat the added stress.
Skipping recovery fuel by thinking that it will help you lose weight is counterproductive— you won’t be able to build muscle, and your next workout will suffer because you haven’t replenished your stored fuel.
Our Mighty Muscle Mix bars are perfect pre- or post- workout snacks and are specially formulated to provide the right balance of nutrients to give you more energy!
Every week on Food Exposed, our guest will contribute a word to the Food Exposed wordle! The next episode of Food Exposed airs Tuesday so tune in tomorrow on empowerme.tv/foodexposed to see our guest this week, world’s fittest mom, Nita Marquez! Her contribution to the wordle? FUN!
See the Wordle here!
http://www.wordle.net/show/wrdl/7518095/Food_Exposed_
An adult meal at a typical full-service restaurant chain contains about 1,495 kcal, 28 g saturated fat, and 3,512 mg sodium, according to a study published in the January issue of the Journal of Nutrition Education and Behavior. The researchers found that the nutritional value of an adult meal made up of an entree, side dish, and one-half appetizer was 1,495 kcal, with 28 g saturated fat, 3,512 mg sodium, and 11 g fiber. Inclusion of a beverage and one-half dessert increased the content to 2,020 kcal.
Just to put that in perspective, the recommended daily allowance of calories for most of us is around 2,000 calories per day, with a maximum sodium level of 2,200 mg/day, and no more than 20 g of saturated fat. So in just one typical restaurant meal, without dessert, you can exceed all values for an entire day.
By know you’ve probably heard of 3D printing, but did you know we could be printing our food sooner than you think? The Wall Street Journal reports that 3D systems and Hershey’s are partnering together to develop printable foods. 3D systems presented their first two edible sugar and chocolate printers – the Chef Jet and Chef Jet Pro – at the International Consumer Electronics Show. You’ll have to save your pennies to be able to buy one of these printers, with predicted based prices for the Chef Jet single-color printer around or below $5000 and Chef Jet Pro multicolor printer around or below $10,000. While their partnership was just announced, Hershey’s partnership is an exciting step towards 3D printed edible foods!
For older adults, a generally active daily life is associated with cardiovascular benefits and reduced mortality, irrespective of regular exercise habits, according to a study published online Oct. 28 in the British Journal of Sports Medicine.
A total of 4,232 individuals were followed for an average of 12.5 years, during which time cardiovascular events and mortality were assessed. A questionnaire was used to ascertain non-exercise physical activity (NEPA) and exercise habits at baseline, while cardiovascular health was established through physical examinations and laboratory tests.
The researchers found that, regardless of regular exercise, high NON-EXERCISE PHYSICAL ACTIVITY was associated with more preferable waist circumference, high-density lipoprotein cholesterol, and triglycerides in both sexes, and with lower insulin compared to those with low NEPA. For both regularly-exercising and non-exercising individuals, metabolic syndrome occurred significantly less frequently in those with higher NEPA levels.
A high NEPA level correlated with a significantly lower risk of a first cardiovascular disease event and with significantly lower all-cause mortality
For future health, promoting everyday NEPA might be as important as recommending regular exercise for older adults,” the authors conclude.
A recent ranking by international non-profit organization, Oxfam, of world food systems placed the United States tied with Japan at number 21. Countries were judged and ranked based on “food quality, abundance of food, affordability of food and eating habits of citizens” (Food Safety News). The Netherlands took the top spot in the ranking with France, Switzerland tying for number 2. The United States was the 6th worst scoring country for unhealthy eating, with only Saudi Arabia, Fiji, Jordan, Mexico and Kuwait having worst scores.
Read the full report from Oxfam here, http://www.foodsafetynews.com/files/2014/01/Good-Enough-To-Eat-Media-brief.pdf
The next episode of Food Exposed with Jackie Keller is airing Tuesday afternoon on empowerme.tv/foodexposed! Be sure to tune in to this special episode as Jackie discusses one of the hottest topics in the news – Superfoods! Learn which foods are really good for you and which are just media hype.
Jackie’s guest this week is fitness and nutrition expert who has over 20 years experience in the health world, Patricia Greenberg-Grunfeld. And the Nourishing Recipe from NutriFit this week is quick, easy and incredibly healthy Rockin’ Kale!
What’s the secret to aging beautifully? A healthy diet! There are many foods we can eat that fight wrinkles and improve our skin! Look for foods high in protein, magnesium & vitamin C to help promote collagen growth. Also, try tomatoes as they have been shown to have anti-aging effects while green & yellow vegetables contain carotenoids & antioxidants that fight free radicals that break down collagen over time. Additionally, adding plant-based omega 3s (including flax seeds and chia seeds) to your diet can improve dryness associated with aging and improve skin elasticity.
For more skin tips, check out this week’s “Weighing In” segment on Food Exposed with Jackie Keller! Watch here: http://www.youtube.com/watch?v=9NdY6OzG3F4&feature=youtu.be
Also, check out my recipe for Strawberry n’Flax Muffins in the Recipe section of my blog featuring, you guessed it, flax seeds!
We all know you can find calcium in milk and yogurt, but what about non-dairy calcium sources? Here’s a list of high-calcium foods to maintain bone and teeth health, as well as manage the acid/base balance in the bloodstream!
NON-DAIRY HIGH CALCIUM FOODS
Dark green leafy vegetables – kale, collard greens, turnip greens, mustard greens, swiss chard, beet greens, dandelion greens
Arugula
Spinach
Watercress
Tofu, firm, made with calcium sulfate
Almonds
Amaranth
Rhubarb
Sesame Seeds
Broccoli
Endive
White beans
Soybeans
Romaine lettuce
Green/Red leaf lettuce
Oranges
Fortified Soy Milk
Halibut
Okra
Seaweed
Read the full article here: http://health.usnews.com/health-news/health-wellness/articles/2014/01/07/us-news-ranks-best-diets-for-weight-loss-healthy-eating-and-more
A new study conducted through 14 Veteran’s Affairs medical centers has shown promising results in the use of Vitamin E to slow functional decline in patients with Alzheimer’s Diesase. The participants in the study were randomly assigned either 2000 IU of Vitmain E per day (152 patients), 20 mg of memantine per day (155 patients), a combination of Vitamin E and memantine (154 patients) or a placebo (152 patients).
The baseline characteristics of the disease were the same among the four groups, however during the follow up period, the patients taking Vitamin E showed significantly slower functional decline than the patients taking the placebo. The annual rate of decline was 19% slower for the Vitamin E group than the placebo group. The group taking memantine and the combination of Vitamin E and memantine showed any kind of detriment or benefit on the progression of Alzheimer’s Disease. Additionally, the time that the participant’s caregivers spend with their patients increased the least with the group taking Vitamin E.
Read more on this study here: http://www.medscape.com/viewarticle/818533
Life satisfaction is closely tied to happiness, and in the realm of coaching, which is based on tenets of positive psychology, there are several keys that contribute to this state. Among them are expressing gratitude, cultivating optimism, avoiding over thinking and social comparison, practicing acts of kindness, and nurturing social relationships and learning to forgive.
Thinking of going green with your meals? As in vegetarian/vegan green? Here are some tips to make transitioning to vegetarianism/veganism a little easier.
Some Americans are obsessed with protein. Flesh, flesh and more animal flesh – all in the name of improving athletic performance, losing weight, and a host of other ills.
So what about vegetarians? How does the vegetarian, or vegan diet stack up?
A lacto-ovo vegetarian that consumes milk products (lacto) and eggs (ovo), eats no meat, poultry or fish. Vegans eat no animal foods at all, including eggs, dairy, butter, and honey, which are made with animal-based ingredients. Other than those restrictions, the vegetarian eating pattern is based on a wide variety of foods that are satisfying, delicious and healthy.
Scientific studies show that vegetarians are less likely to develop heart disease, high blood pressure, type 2 diabetes, obesity and some other types of cancer than non-vegetarians. Why? When planned properly, vegetarian diets typically contain more fiber and phytonutrients than diets that include animal foods, and heart disease is uncommon in vegetarians, as cholesterol is found only in animal products. The type of protein in a vegetarian diet may be another important advantage. Many studies show that replacing animal protein with plant protein lowers blood cholesterol levels, even if the amount and type of fat in the diet stays the same.
The latest studies on diabetes show that a diet high in complex carbohydrates (which are found only in plant foods) and low in fat is the best dietary prescription for controlling diabetes. Since diabetics are at high risk for heart disease, avoiding fat and cholesterol is one of the most important benefits of the diet.
Following a vegetarian or vegan also diet aids in the prevention of cancer. Studies of vegetarians show that death rates from cancer are only about one-half of three-quarters of those of the general population. Researchers are not quite sure why vegetarians have more of certain white blood cells, which are able to seek out and destroy cancer cells.
The switch to a vegetarian diet is easier than you might think. What kinds of meals can you make? Think familiar food (like lasagna with marinara sauce, and vegetarian sausage), comfort food (creamy squash and carrot bisque with soy milk) or exotic food (Cuban black beans and brown rice, a complete vegetarian protein). You can see how easy it is to incorporate many vegan protein options into your meals!
Is “going green” (or vegan) the optimal path to health? Vegetarians, vegans and omnivores can benefit by aiming for a balanced diet, and just as importantly, pursue a physically active, non-smoking lifestyle.
A recent study has confirmed that dietary fiber is still good for you! Research taken from 22 cohort studies across several Westernized countries show that a decreased risk of cardiovascular and coronary heart diseases in individuals who consume more fiber. Overall, the risk ratio for cardiovascular disease was only 0.9 for those individuals who consumed 7g of fiber a day!
Thinking about your fiber intake now? Look no further for a high energy – high fiber snack that our High & Mighty Bars! An excellent source of fiber, each bar contains 3g of fiber and are available on our online store as well as Amazon.com!
Read the full article here – http://www.bmj.com/content/347/bmj.f6879
We are incredibly excited to announce founder Jackie Keller’s new show – Food Exposed: What’s on your Plate? – will be airing Tuesdays at 11:00 AM beginning January 14th on emPOWERme.tv!
The holiday segment of Food Exposed is now posted (links below) as Jackie shows us how to make deliciously healthy White and Dark Chocolate Delights! They make perfect (guilt-free) stocking-stuffers and holiday party treats, find the recipe posted on the Recipes page of our blog.
Find the links to the show here:
Healthy Holiday Gifts: Chocolate Delights from…empowermetv
The FDA released as statement earlier this week saying that antibacterial soaps and body may be about as effective at preventing the spread of germs as regular, plain soap. In fact, “long-term exposure to the active ingredients in these products (e.g., triclosan) could pose risks for bacterial resistance or hormonal effects” (New England Journal of Medicine).
Soap manufacturers will be required to submit data and research on the antibacterial potency and effectiveness of their products, after which the FDA will submit new guidelines on the labeling and branding of these soaps.
Chances are, the answer is no. A new study from the University of Florida in Gainesville’s Institute of Food and Agricultural Science surveyed over 3,000 participants on their beverage consumption and tested their knowledge on the amount of sugars or sweeteners in well-known beverages.
The study showed that 96% participants correctly identified non-diet soft drinks as sugar, but only 75% knew that it was added sugar. Also, only 25% of participants identified diet drinks as sugar-free and 40% believed diet drinks were sugary. 60% of the participants also knew that fruit and sports drinks contain added sugar. About 30% of participants did not know that milk contained sugar (lactose).
While half the participants were concerned about the amount of sugar in their drinks, but 40% based those concerns only on the amount of added sugars.
The study demonstrates that consumers may not know the kind of sugars there are and even what kind of sugars are in these beverages. The author of the study suggests that greater education on the nutrition of sugary drinks and health effects sugary drinks have on the body so that we may make better-informed decisions for our health.
Have you noticed that getting out and walking makes a difference in your clarity of thought? Does eating a healthful dinner improve your creativity?
The ancient Greeks maintained that a physically fit and strong body leads to a sound mind, and that the mind is made more lucid with exercise. In 335 B.C., Aristotle started his “Peripatetic School” (named because of his habit of walking up and down the paths of the Lyceum in Athens while thinking or lecturing to his students). Socrates also practiced the art of peripatetic, as did Oliver Wendell Holmes, centuries later. And Albert Einstein, when asked how he came up with the theory of relativity, is quoted as saying, “I thought of that while riding my bike.” More recently, John F. Kennedy once proclaimed: “Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity. Intelligence and skill can only function at the peak of their capacity when the body is strong. Hardy spirits and tough minds usually inhabit sound bodies.”
Given ancient wisdom, and recent research which validates these beliefs, there’s no question that we all benefit from regular activity. Whether it’s speed of cognition, attention, decision making or other complex mental tasks that take place in the prefrontal cortex, exercise activates the left prefrontal cortex, the area of the brain that’s involved in these tasks.
So we know what to do with our bodies as far as exercise is concerned, right? Here’s how to tie it in with what you eat! Based on research conducted by Dr. Robert McNamara at the University of Cincinnati School of Medicine, we need to pay attention to the amount of DHA (one of the four omega-3 fatty acids found in food), the principal fatty acid in brain gray matter has both neuroprotective and neurotropic properties. DHA positively regulates cortical metabolic function and cognitive development (hence the term neurotropic, which refers to those properties that having an affinity for nerve cells or tissue). While the clinical evidence is still preliminary, this research, published in the Journal of Clinical Nutrition, bodes well for those of us who have conscientiously been consuming low mercury, cold-water fish (like salmon, trout and herring) at least twice per week.. DHA is contained in varying amounts in fish oils, with those from cold-water fish containing higher amounts. Interestingly, the positive correlation between DHA and cognitive function is related to consumption in foods, not supplementation.
Omega-3s have also been found to reduce joint tenderness from rheumatoid arthritis, and they might elevate mood, in addition to fighting some cancers and eye disease. It’s unclear whether the ALA form of ometga-3s in flaxseed and some vegetable oils provide the same health benefits, so while flaxseed has many health benefits, it doesn’t substitute for DHA-rich foods.
In my practice as a coach I have worked with many diabetic clients who are working on managing
their disease thru lifestyle modifications. The nature of diabetes is such that it truly does take a
dawn-to-dusk approach, in that it’s best to eat at consistent intervals on the repetitious basis
to allow your blood sugars to normalize. Other lifestyle factors include establishing daily
activity habits, drinking plenty of liquids, choosing the right foods and balancing your meals
between lean proteins, favorable carbohydrates and healthy fats, and having plenty of high fiber
foods.
A recent article published in the New England Journal of Medicine has published a set of guidelines to follow for the optimal heart-healthy lifestyle. These guidelines come from two sponsoring organizations – the American College of Cardiology and the American Heart Association – and are based on the connection between diet, nutrition, exercise and cardiovascular disease.
“The findings, as published on http://www.jwatch.org/na32827/2013/11/12/guidelines-heart-healthy-lifestyle?query=topic_nutrition are as follows:
The authors recommend consumption of a diet rich in vegetables, fruits, and whole grains and incorporating low-fat dairy products. Recommended protein sources include fish, legumes, and poultry; recommended sources of fats include vegetable oils and nuts.
They identify three plans that exemplify this dietary pattern: DASH, the USDA Food Pattern, and the AHA Diet.
Additional recommendations for lowering LDL include a dietary pattern that derives 5% to 6% of calories from saturated fat and a reduction in the percentage of calories from trans fats.
Additional recommendations for lowering BP include restriction of sodium intake to no more than 2400 mg per day — and, if possible, to 1500 mg per day. Evidence exists that reduction in sodium intake of approximately 1000 mg per day reduces CVD events by approximately 30%.
The DASH dietary pattern has been shown to be beneficial for reducing BP in a wide range of subgroups, including women and men; African-American and non–African-American adults; older and younger adults; and hypertensive and nonhypertensive individuals.
Recommendations for physical activity to reduce LDL, non-HDL cholesterol, and BP include three to four sessions of moderate-to-vigorous–intensity aerobic activity per week, lasting an average of 40 minutes per session.”
Here are some healthy seasonal holiday food ideas to consider when planning your upcoming parties and family get-togethers!
Raisins: Cholesterol and fat free, rich in fiber, anti-oxidants, potassium, calcium and B Vitamins, raisins are a satisfying alternative to holiday candy. Try them on their own or with a little dark chocolate.
Pumpkins: Okay, we know that your holiday dose of pumpkin will probably come served in a pie and along with plenty of butter, eggs and cream. However, there is enough nutrition in pumpkin to make it worth mentioning here. Pumpkins are an excellent source of Vitamins A, C, B6, potassium, selenium and iron and even your standard pumpkin pie is better for you than just about any other pie or sugary dessert you’re likely to encounter this season. Try making your pie with fat-free half and half and some trans-fat free lite margarine or try it mashed like potatoes for a yummy side.
Cranberries: This tart cousin of the blueberry is so nutritious you might want to consider eating it all year round. Cranberries are full of antioxidants, Vitamins C and K, improve blood vessel function and improve the cholesterol profile (HDL versus LDL). There is also some promising research that shows cranberries act as a probiotic and prevent the formation of tumors.
Sweet Potatoes: This homely little root is also one of nature’s most nutritious vegetables. The sweet potato is an excellent source of Vitamins A, C, B6, potassium, copper and iron. We mash ours with a little fat-free half and half, some trans-fat free lite margarine and little brown sugar for a delicious and healthy holiday dish!
Nuts: Rich in Omega fatty acids and high in fiber, nuts like Walnuts, Almonds and Pecans make a great snack for the holidays and are a healthy alternative to sweets. I encourage you to serve a bowl of nuts in the shell, along with a nutcracker, at your holiday party. In the shell means unprocessed plus, it’s a fun way to snack and the time spent getting the nuts out of the shell means less time spent filling up on snacks. Studies show that eating nuts regularly reduces the risks of many diseases like diabetes, coronary disease and dementia.
Red Wine: Who said healthy couldn’t be fun? Nothing says festive like a glass of good cheer and if you choose to imbibe over the holidays why not make it a glass of red wine? Red wine is a heart healthy alternative to other cocktails, rich in flavonoids and antioxidants, red wine improves the cholesterol profile (HDL versus LDL) and prevents plaque formation in arteries. You’ll want to limit your consumption however, drinking more than two servings a day seems to reverse any health benefits you might have otherwise received.
Wild Rice: On its own, or served as part of a rice medley, wild rice is actually a marsh grass that is native to North America. Wild rice is higher in protein than most other grains, is a good source of fiber and is high in Vitamins B3, folate potassium, magnesium and calcium.
Dark Chocolate: Not just tasty, dark chocolate seems to have some heart healthy benefits. Dark chocolate is rich in antioxidants (containing eight times as many as found in strawberries) and flavonoids that seem to lower blood pressure and improve the cholesterol profile (HDL versus LDL). It also contains Oleic Acid a healthy monounsaturated fat that is also found in olive oil. And let’s face it, for most of us, eating dark chocolate makes us feel good which is probably due to the serotonin that it contains.
It’s even better for you when paired with other heart healthy treats like walnuts, almonds and raisins. If you’re looking for a sweet treat at the holidays, choose dark chocolate.
Leafy Greens: For many cultures greens like Mustard, Kale, Spinach or Collards are a traditional New Year’s dish as well as a nutritional powerhouse, often eaten along with black-eyed peas to bring luck and prosperity in the coming year. Try your leafy greens steamed, tossed in a salad, pan wilted or as an ingredient for dips. No matter how you prepare them, it’s tough to beat the nutritional punch that leafy greens deliver. Pound for pound they are quite possibly the most nutrient rich of any food and all are rich in Calcium, Iron and potassium as well as Vitamins K, C and E and oxolates.
Broccoli: Almost ubiquitous at holiday gatherings, whether it’s on a veggie tray or served as a side dish, load up on broccoli which is chock full of potent, cancer-fighting compounds as well as being rich in Vitamins A, C, K and folate. Here’s one side, or snack, you can feel good about when you’re going back for seconds!
Close your eyes and visualize all of the colors of the rainbow. Now think of the various colors of your dinner meal. What hues are represented? Here in California, we are fortunate to have access to the best of nature’s bounty all year around, so our choices are nearly limitless. So much variety, so little simple information – sigh …
I propose making the choice based on synergy. The concept of synergy is simple, as some things work better in tandem. You can call them “power couples”; it’s about nutrients working in concert to produce a health benefit that is far greater than the sum of its parts.’
As research progresses in the field of food synergy, more and more examples of this type of association between nutrients have been identified, and research is looking for additional dietary patterns all the time, rather than just investigating one variable.
How does it work? There are a number of ways – including simple concepts, like vitamin C increasing the absorption of iron, turning red foods, like peppers and quinoa, or strawberries and spinach, into power couples. Inulin, a type of carbohydrate found in bananas and other foods, serves as nourishment for beneficial bacteria, such as yogurt’s Bifidus, which aids in digestion and boosts immunity.
For this reason, eating a range of foods (of various colors), is as important as eating the right foods, because there are, undoubtedly, hundreds of food synergies that are still undiscovered. Foods come in packages of nutrients, not just as single sources, so the benefits of the Mediterranean-style diet, for example, which includes many healthful patterns of eating, is a perfect example of food synergy on a grander scale. Recent studies have concluded that because it emphasizes olives and olive oil (highly monounsaturated fats), plant foods, whole grains, legumes and fish, following this diet may reduce the prevalence of both metabolic syndrome, and the cardiovascular risk that goes along with it.
Along with the specific “power couples” listed below, here are some additional benefits that have been uncovered in recent research:
vitamin C and the plant estrogens found in soy, legumes and some fruits and vegetables, work together to inhibit the oxidation of LDL “bad” cholesterol.
Quercetin, (citrus fruits, apples, onions, parsley, tea, and red wine) and catechins (also found mainly in apples, green tea, purple grapes, and grape juice) worked together to help stop platelet clumping. Platelets are a component in blood that plays an important role in forming clots. Platelets’ clumping together is one of several steps in blood clotting that can lead to a heart attack.
Eating a little “good fat” along with your vegetables helps your body absorb their protective phytochemicals, like lycopene from tomatoes and lutein from dark-green vegetables. A recent study measured how well phytochemicals were absorbed after people ate a lettuce, carrot, and spinach salad with or without 2 1/2 tablespoons of avocado. The avocado-eating group absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene (both of which help protect against cancer and heart disease), and 4.3 times more lutein (which helps with eye health) than those who did not eat avocados, according to Elaine Magee, MPH, RD.
Homemade Healthy Artichoke Dip Recipe!Why it’s good for the heart: Contains garlic. This aphrodisiac plays hard to get, but the heart is worth it! Known to improve blood circulation, good for the heart, and other parts of the body!
Ingredients:
8 oz. can of Artichoke hearts, drained
8 oz. pkg. of fat free Cream Cheese
¼ Cup fat free Mayonnaise
¼ Cup fat free Parmesan Cheese, grated
½ Cup fat free Ricotta Cheese
½ Cup fat free Sour Cream
1/8 tsp. NutriFit Calypso Salt Free Spice Blend
2 Tbsp. Onion, grated
1 whole, Bread Round for presentation
Directions:
1. Preheat the oven to 350° F.
2. Drain the artichoke hearts, discarding the liquid. In the work bowl of a food processor, coarsely chop the artichoke hearts. Add the onion (if desired), process with 3 more short bursts. Add the remaining ingredients, process with short bursts just until blended, being careful not to over-process.
3. Hollow out the center of the bread, reserving the core for bread crumbs or another use. Fill center of bread with dip, and bake, uncovered, for 15 to 20 minutes, or until dip is hot.
SHARE on Facebook if you love this heart-healthy recipe!
We all have New Years Resolutions and for many, those resolutions revolve around health. Here are a few simple tips to start the New Year the right way.
1. Give just one food “sin” that you know you can live without. It is probably easier than you think to cut out just one junk food from your daily diet.
2. Adopting an activity that promotes fitness – preferably something that can be done with someone else. Take the dog out on a walk, try a fun class with some of your friends or simply devote one evening a week to a walk with your loved one.
3. Sleeping an additional hour daily. Or even once or twice per week. You’ll be surprised to see an immediate effect on your energy and stress levels.
Poor posture, sedentary practices and muscle imbalances are generally thought to be precursors of low back pain, and it’s estimated that up to 80% of adults have experienced some level of back discomfort. And, it’s not limited to adults – statistics say that between 17% and 50% of all children and teens have experienced back-related problems (The Montreal Gazette, August 2010).
What causes “bad” posture? Here are some common culprits:
Slouching, or hunching your back over
Holding your head and neck forward and/or down
Arching your lower back too much
Commonly carrying a heavy purse, briefcase or backpack on one side of your body
Sitting on a wallet in your rear pants pocket
Holding a phone receiver between your neck and shoulder
Slumping forward while seated
And while today most of us do not think of a mild slouch as a health risk, in the early 1920’s and 30’s, we were much more concerned about bad posture, particularly among our youth. In fact, the While House Conference on Child Health of 1932 reported that over 80% of American children had bad posture. The problem did not end as one grew older, for 75% of our population had bad posture at the time.
So what are the benefits of standing straight and tall? Enthusiasts claim that the correct posture can instantly make you look 10 pounds lighter! Additionally, sitting or standing upright is the key to looking confident and displaying that confidence to others. With the correct posture you can look taller and at ease with who you are. One easy way to improve your posture is to sit less and move around more. When you sit, the muscles that support your body, like the spinal muscles and abdominals, do not work very much. The more you sit, the weaker they become.
The American Physical Therapy Association (APTA) defines good posture as, “the state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity irrespective of the attitude in which these structures are working or resting.” To really address posture, you’ll need to take inventory of any muscle imbalances that you may have (these are commonly associated with poor posture). A common example might be tight chest muscles, which can lead to weak back muscles and rounded shoulders.
There are many muscles involved in posture. Here are some of the most effective exercises for strengthening the muscle groups that aid in posture (front and back): the rhomboids, rear deltoids, latissimus dorsi, pectoralis minor and major.
Butterflies: Lie face down on a mat with your head turned to one side (ear to the mat). Reach your arms out to the sides and raise them to up so that your body forms a “Y” shape. With fingers and arms fully extended, lift your arms up off the floor, pinching your shoulder blades together as you lift. Lift and lower (like a butterfly’s wings) 20-30 times, then turn your head to the other side and repeat.
Kettlebell Row: Take a staggered stance. The KB will go next to your front foot. Drive the elbow up towards the ceiling. Keep the elbow in close to the body. Bring the kettlebell up to about even with your stomach. In all of these variations, visualizing your back muscles working while you do the exercise is very important
For all of those turkey leftovers from Thanksgiving, here is an awesome recipe for Watercress & Turkey Salad!
Watercress & Turkey Salad Recipe
Serving Size: 4 oz. Servings: 4
Ingredients:
1 ea. pear, peeled and finely chopped
3 tbsp. apple juice
3 tbsp. lemon juice
1 tbsp. fat free sour cream
1 head butter lettuce
2 ea. pear, peeled, cored and thinly sliced
1 lb. turkey breast, roasted
2 cup watercress sprigs, lightly packed, rinsed and crisped
1 oz. blue cheese, crumbled
2 tsp. NutriFit French Riviera Salt Free Spice Blend*
Directions:
NOTE: THE TURKEY SHOULD BE ROASTED WITH THE FRENCH RIVIERA BLEND BEFORE CUTTING INTO 1″ CUBES
1. For the dressing, place the diced pear in the work bowl of a food processor, and pulse until mashed with the apple & 2 tbsp. lemon juices, sugar (1 tsp., if desired) and sour cream. Set aside.
2. Wash and dry the lettuce, separate into leaves. Halve, stem and core but do not peel the remaining pears. Slice lengthwise, place in medium-size bowl and toss with remaining lemon juice.
3. Lie a serving platter with the lettuce leaves and arrange the pear slices over the leaves. Toss the turkey and watercress with the dressing & place on the lettuce leaves. Top with blue cheese crumbles and garnish with additional dressing.
Wow! Look at the data on heart disease and stroke. Two of the factors (lipid and glucose levels) are heavily influenced by diet as well as blood pressure (to a lesser extent). We look at all three factors when we look at our meal plans, day in and day out.
From the “New England Journal of Medicine”:
‘Successfully controlling high blood pressure, lipids, and glucose levels could potentially reduce coronary heart disease risk by half and stroke risk by three fourths in overweight patients, according to a Lancet study.
Researchers analyzed the results of nearly 100 prospective cohort studies of adults with BMIs over 20.
Over a median follow-up of 13 years, the hazard ratio for coronary heart disease was 1.27 for each 5-unit increase in BMI, and the HR for stroke was 1.18. However, after adjustment for high blood pressure, cholesterol, and glucose, the respective HRs fell to 1.15 and 1.04. The authors calculate that 46% of BMI’s excess risk for coronary heart disease and 76% of the excess risk for stroke is mediated by these three metabolic risk factors. Blood pressure was the most significant mediator of the three.
They conclude: “Reliance on control of the metabolic mediators might be only a partial and temporary response to the obesity epidemic. Rather, creative and bold strategies are needed that can curb and reverse rising adiposity.”‘
Do you envy people that seem to eat all day long, yet maintain a healthy weight? Wish you could, too? Well, read on, because grazing is definitely in your future as a healthy eater.
According to the American Heart Association, the original research on the effects of many small meals found that if you took one day’s food intake and divided it into 17 mini meals, total blood cholesterol dropped, especially the “bad” cholesterol. While eating 17 times a day is not practical for most people, eating five to six meals a day, instead of two or three, can have a number of health benefits. There is also some evidence that people who snack in a wise sort of way may find weight control easier.
Additionally, nibbling or snacking can be useful for diabetics because it keeps blood sugar levels more even without the big demand for insulin created by larger meals. Long periods without meals can increase impulse eating, making it more difficult to eat reasonable amounts at meal times.
Instead of Choose
Ice cream Nonfat frozen yogurt
Doughnuts Raisin bagels
Cheddar cheese/crackers String cheese & saltines
Peanuts Popcorn
Candy Dried Fruit
Chocolate Chip Cookies Ginger Snaps
To be a successful, healthy snack eater, plan to keep some of these quick and easy 50-calorie options on hand, when you‘re ready to nibble:
5 dried apricot halves
2 slices whole-grain crisp bread
2 cups air-popped popcorn
12 grapes
1 small apple
2 regular breadsticks
2 squares graham crackers
Is all that health food you’re eating making you fit – or fat?
Take a peek at the ingredient list and the nutrition facts label. With a little help (warning: you might need to put on reading glasses to see the “truth”), you just might find the answer someplace on that product.
Check to see:
Are the total fat grams, multiplied by 9 calories/gm, more than 30% of the total calories? If so, you have a “fatty” product. Even healthy fat makes you fat, if you eat too much of it.
Are the saturated fat grams more than 10% of the total fat grams? If so, you have a product that has too much unhealthy fat. Too much unhealthy fat not only affects the waistline, it can ruin your health.
Is there a significant amount of “unaccounted for” fat (total fat grams listed, minus the amounts listed for specific types of fat)? If so, you have a product that has too much trans fat, which is the unhealthy by-product of hydrogenation. Trans fats are extremely bad for you in any significant quantity.
Is it a carbohydrate-rich food that contains highly processed, refined ingredients and few, if any, grams of fiber? If so, you have reached the health-free zone! Choose fiber rich, whole grain-based breads, cereals and crackers, and your body will process your intake efficiently, without causing a spike in blood sugar or converting the excess to body fat.
Here’s how to interpret what’s on the front of the box:
Health Claims describe the relationship between a food/food component/dietary supplement, and reducing the risk of a disease/health-related condition. An example to look for might be “Soluble fiber from oatmeal may reduce the risk of heart disease, as part of a low saturated fat, low cholesterol diet”.
Watch out for the disclaimer that accompanies preliminary health food claims. These are made on incomplete, shaky evidence. If you find a disclaimer that says something like “the FDA has determined that there is little scientific evidence and is not conclusive” – put the product down.
The responsibility for ensuring the validity of these health food claims rests with the manufacturer, FDA, or, in the case of advertising, with the Federal Trade Commission.
Chunky Cranberry Spread Recipe
Servings: 250 Serving Size: 2 tbsp.
Ingredients:
5 lb. fresh whole cranberries
1 (6 oz.) apricot spreadable fruit
3 lb. Neufchatel (reduced fat) cream cheese
2 (12 oz.) can frozen white grape juice concentrate
3 lb. fat free cottage cheese
Directions:
1. Wash cranberries well. Put in a microwave safe bowl and add the apricot preserves. Cover with plastic wrap and heat on high for 2 minutes. Let cool
2. Process cottage cheese until completely smooth.
3. Sweeten with grape juice concentrate.
4. Add fruit to creamed cottage cheese.
5. Process using pulsing technique until coarsely chopped.
After the party’s over, it’s time to get down to getting through the rest of the holidays without doing yourself in. I like to call this the “Maintain, Don’t Gain” time of year.
1. If you’ve made the traditional version of mashed potatoes, sweet potatoes, stuffing, gravy and pumpkin pie – think about who in your family needs that food more than you. Drawing a blank? You can put the food in food-safe containers (like the sandwich containers that are designed to be semi-disposable) and drive them to your local food pantry or street corner where homeless people beg for food. While healthy versions of these dishes can be created, it’s too late to do so now (if you already have unhealthy leftovers), so rather than eat them yourself, either give them to a grateful neighbor or family member, or toss them out. Full fat cheese or dips and fiber-free crackers and chips belong in the same category,
2. Leftovers that you can repurpose into healthy versions include turkey and vegetables (unless they were cooked in butter). There are endless salads and stir fry dishes that can be created with bits of both, or even a turkey pot pie (using brown rice and egg white as a crust). Make a meal plan for whatever you can use up healthfully. If you have a menu thought out that actually incorporates these items, they’re much more likely to get used up in a rational manner.
3. Drinking your calories is just as bad as overeating. Start this period off right by committing to drink at least 2 glasses of water for every glass of wine or alcoholic beverage that you drink at dinner or a party. That’s in addition to the 8 glasses that you should be drinking daily. Let’s face it, there’s only so much liquid you can hold, so if you make that bargain with yourself before the start of an evening or event, you’ll be far less likely to consume excess beverage calories.
4. Eat a healthy, well-balanced breakfast daily. This is especially important at the holiday time of year, as it’s much more likely that you’ll overeat during the day if you’ve started it right with a good, satisfying breakfast.
5. Make a point to incorporate vigorous activity daily – structured exercise, or functional exercise – don’t let the day end without some form of activity. Even if it’s 15 or 20 minute intervals (walking, taking the stairs). Add that up and you’ve got over an hour a week of exercise, which wakes up your body, your brain and helps keep your stress at bay. This can greatly help “curb the insanity” that starts just after Thanksgiving!
Cheaper than a salon, here are some simple homemade beauty treatments to try at home!
1. Olive oil as a make up remover. Simply blot some onto a cotton ball and wipe off your make up. Most cosmetics are oil-based, so a quick light wipe will do, followed by a gentle liquid soap.
2. Egg yolks as hair conditioner. Yes, it’s smelly, but you’re going to simply massage egg yolks into your wet hair, let sit for at least 1 hour, then wash out. While it may be messy, this treatment will you leave with a healthy, shiny coat!
3. Cornmeal as an exfoiliant. Moisten your face, put a small amount of cornmeal in your palm, and gently scrub your cheeks, forehead, nose and chin. Then follow your usual moisturizing protocol! Consider making a paste of mashed avocado as a mask as well.
A new study published in The New England Journal of Medicine examining the relationship between nut consumption and mortality found that increased frequency of nut consumption was inversely proportional to mortality rate. The study included “76,464 women in the Nurses’ Health Study (1980–2010) and 42,498 men in the Health Professionals Follow-up Study (1986–2010). Participants with a history of cancer, heart disease, or stroke were excluded. Nut consumption was assessed at baseline and updated every 2 to 4 years.” However, “Because the mechanisms through which nuts may affect health and longevity are still unclear, more research is needed to elucidate the underlying biological mechanisms. Also unknown and meriting additional research are the associations between nut consumption and cancer recurrence and mortality among cancer patients.”
Trans fats, like all sources of fat, carry a high calorie load – 9 calories per gram, which is more than twice the calorie load of proteins and carbohydrates. Due to it’s chemical composition, trans fats can elevate blood cholesterol levels. They are not healthy for the heart, and provide no nutritional benefit. So getting your fat from that source is undesirable. Trans fats are found in highly processed food, and are produced by the process of hydrogenation, which
is how fat is made solid at room temperature for use in prepared foods. The good news is that there are far healthier options that are being used more frequently by major food manufacturers, as the news about the unhealthy effects of trans fats becomes more widely known.
Absolutely loved Honda’s reveal of their new FCEV hydrogen car yesterday at the LA Auto Show! Don’t know how I can wait three years to get one and see them on the road! Until then, I’ll just have to keep enjoying my Clarity!
Add a healthy, unique twist to your Thanksgiving Feast next week with Mediterranean Quinoa Casserole! Quinoa is called a supergrain for a reason – containing twice as much fiber as other grains; it is also high in protein, iron, magnesium, riboflavin (B2) and manganese. While it may not be part of a traditional Thanksgiving feast, it would make an excellent dish for any family meal or gathering.
Vegetarian Mediterranean Quinoa Casserole Recipe
Makes 4 Servings
2 cups garbanzo beans, cooked
1/2 cup onions, chopped
1 cup carrots, chopped
1 cup turnips, cubed
4 cups vegetable broth
1/2 tsp sea salt
2 each garlic, minced
1/3 tsp cumin
2 tbsp extra virgin olive oil
1 cups quinoa, uncooked
6 cups swiss chard leaves, steamed
1/2 tsp black pepper
1 tbsp NutriFit Lemon Garden Salt Free Blend
Note – For each tablespoon of the Garden Herb Spice Blend, you may substitute: 1 1/2 tsp. basil, 1/2 tsp. marjoram, 1/2 tsp. black pepper, and 1/2 tsp. dill weed.
1. Drain liquid from beans, rinse thoroughly. Set aside. Rinse quinoa through a colander twice. Set aside.
2. Heat a stockpot over medium heat. Add olive oil, onions, garlic, cumin and black pepper. Cook, stirring constantly, for 2 minutes.
Add UNCOOKED quinoa and toast over medium heat, stirring, for 5 minutes, or until quinoa is browned and fragrant.
3. Add garbanzo beans, salt and stock and cover. Turn off heat and let quinoa hydrate into liquid, about 20 minutes.
4. Add swiss chard leaves, coarsely chopped, and stir until chard is wilted.
As 2013 winds down, it’s time to look forward to new 2014 food trends to inspire new recipes for NutriFit. There are a number of healthy takeaways from these trends and am excited to incorporate them in new dishes for the upcoming year.
The Trends:
Expect to see more Middle Eastern & Mediterranean dishes – generally healthy dishes, staples you can expect to see in these dishes are chickpeas, garlic & Mediterranean style pizzas.
Additionally, tea is going to be a hot item on drink menus next year. Look for new earthy teas (both hot and cold) to settle down with after a hard day of work. Tea flavors are also sure to be incorporated into food dishes by acting as a healthy substitute for oils, bacon and butter.
Origin-labeling on food is a growing trend as well – more and more, consumers are becoming more conscious of where their proteins and produce come from and are creating a demand for the “farm-to-table” experience. At NutriFit, we have taken this trend and turned it into a core principle of our company, as we own and operate our own farm located on the central coast of California where we grow our own produce, herbs and edible flowers that we use in our client’s meals. Look for the SimpliHealth label on our meals to signify dishes that use ingredients we have grown ourselves!
Save the planet and get a workout at the same time! There are a number of things you can do to get a so-to-speak green workout.
1. Use Reusuable Water Bottles
Keep plastic water bottles out of landfills buy purchasing a resubale water bottle. There are many good options out there, my favorite are the stainless steel or aluminum water bottles with BPA free linings. There are also plastic reusable, washable bottles but make sure to look for the BPA-free sticker on the bottles before you buy.
2. Recycle or Donate Old Shoes
Rather than tossing your worn-out gym shoes in the trash, find a shoe recycling program or charity in you area to donate those shoes for a good cause.
3. Swim in Salt Water Pools
Salt water pools don’t use as many harsh chemicals as chlorine-filled pools, making them better for the planet as well as your hair, eyes and resipitory system!
4. Encourage Your Gym to Adopt Green Practices
Look for gyms that use green practices; such as putting out recycling bins, minimizing towel use, use reusable water bottles, having eco-friendly lighting and cleaning products and turning off tv’s when not in use.
5. Buy Eco-Friendly Yoga Mats & Clothing
There are a number of eco-friendly materials one can look for – from bamboo to hemp to organic cotton, a simple purchase can make a difference.
. Haven given a few presentations at this point, I can honestly say that every time I speak my passion for the environment grows and become even more passionate in the cause to stop climate change! We have a duty for future generations to teach climate reality and DO SOMETHING to curb global warming, pollution and the myriad of other problems posed to our planet by increasing CO2 emissions and climate change.
For those reasons, I encourage you all to check out the climate reality site (www.climaterealityproject.org) and will point you to the upcoming training program in Johannesburg, South Africa! Learn more about the climate reality leadership corps and attending the training. I completed the program over a year ago in San Francisco, CA and was extremely impressed with Al Gore and entire organization. Learn more about the Africa training here http://climaterealityproject.org/africa-training/.
I know that if we all work together we can come to a solution to curb the effects of climate change and make our planet a better, safer place for everyone!
Excited for the next generation of hydrogen fuel cell vehicles from Honda! For now though I’m still loving my Clarity!
Take a look at some of the concept cars Honda is unveiling at the Tokyo Auto Show here:
http://www.gizmag.com/honda-fcev-fuel-cell-concept/29742/
On November 11, Yeb Sano, the Philippines’ delegate at the United Nations Framework Convention on Climate Change now underway in Poland spoke out powerfully and poignantly, saying:
“To anyone who continues to deny the reality that is climate change, I dare you to get off your ivory tower and away from the comfort of your armchair. I dare you to go to the islands of the Pacific, the islands of the Caribbean and the islands of the Indian Ocean and see the impacts of rising sea levels … to the hills of Central America that confront similar monstrous hurricanes, to the vast savannas of Africa where climate change has likewise become a matter of life and death as food and water becomes scarce … And if that is not enough, you may want to pay a visit to the Philippines right now.”
Homemade Vegetable Barley Soup Recipe
Servings: 8 Serving Size: 1 cup
Ingredients:
¼ tsp. black pepper
½ cup carrot, diced
½ cup celery, diced
2/3 cup dried green split peas
spray extra virgin olive oil cooking spray
1 cup mushrooms, sliced
½ cup onion, diced
½ cup pearl barley, uncooked
1/3 tsp. salt
6 cups water
Directions:
1. Cover a 3-quart sauce pan with cooking spray and sauté the onions, carrots and celery for 5 minutes.
2. Rinse the barley and peas; drain.
3. Add the mushrooms and sauté for another minute.
4. Then add the peas, barley, water, salt and black pepper.
5. Bring to a boil, reduce the heat, and cover until the barley and peas have thoroughly cooked (about 45 minutes).
Nutrient Information:
Calories: 106; Carbohydrates: 20.13g; Fiber: 6.77g;
Fat: 0.51g; Sodium: 112mg; Protein: 5.79g
Why take a risk? Let NUTRIFIT provide your healthy, wholesome meals! Roughly 182,000 pounds of ready-to-eat salads and sandwich wraps with chicken and ham from Glass Onion Catering in Richmond, Calif., are being recalled. The products are supplied to Trader Joe’s, Super Fresh Goods, and Delish. The USDA’s Food Safety and Inspection Service says authorities in California and Washington reported people sick after eating pre-packaged salads.
Read about it here: http://www.nbcbayarea.com/news/local/E-Coli-Traced-to-Richmonds-Glass-Onion-Catering-231371781.html
1. Start by chopping all of the ingredients first. Pay careful attention to uniformity of size and shape.
2. If your recipe calls for marinating animal proteins, try to set them up in the marinade a day before you’re going to cook them. Cover and refrigerate overnight so that the marinade has time to soften and flavor the meat (or poultry). The exception to this is fish, which should not be marinated for more than an hour before cooking.
3. Before reaching for the salt shaker, consider what herbs might work well with the recipe. Experiment with no more than 3 single spices in any recipe.
You can prepare restaurant quality meals in your kitchen by:
1. Starting with restaurant quality ingredients. Fresh is best!
2. Keep your recipes simple. Most restaurants do not have very elaborate, time-consuming recipes.
3. Try to find recipes that have pictures. That way you’ll know what the dish you’re making should look like when it’s done.
Isn’t it great that the FDA has gotten on the NO TRANS FAT bandwagon?! NutriFit has been providing meals, sans trans fats, for years many years, and taking all additional steps needed to fine tune the ingredients that we use in our (over 2,400) recipes.
It’s about time trans fats were banned – and I hope that the FDA continues to pursue similar restrictions on other harmful ingredients, like GMO foods and high fructose corn syrup!
As parents there are a number of things we can do to make sure that our kids grow up having a healthy attitude towards food. It is something that will follow them for their entire lives and an important topic to address early on.
One of the most powerful tools in a parent’s arsenal is the power of example. Children love to model the behavior of others – good, bad and everything in between. Setting an exemplary example is more meaningful than most any other single thing.
Not using food as punishment or reward is another positive technique. When food or eating is made a weapon, it’s importance is skewed. Instead, I suggest presenting nutritious food as a means to accomplishing a healthy end. For example, if a child wants to succeed in sports or grades, or have a great appearance or personality trait, relating it back to what he/she eats can be a powerful motivator.
Another problem parents face are picky eaters, but have no fear – picky eaters are my specialty! Engineering recipes to include familiar, favorite ingredients without turning the recipe into an unhealthy formula takes a little practice but there are many tools and recipes out there that can be tweaked to fit a child’s particular taste. Making the food look and smell familiar is helpful as well. Taking it in stages is another tool. At NutriFit, many families use our Family Fare Menu to order family friendly meals that even the pickiest eaters love!
More validation that the NutriFit approach, predicated on the benefits of the Mediterranean diet, could be the key to living a longer, healthier life! New research results are based on review of women’s nutrition habits of more than 10,000 women in their 50s and 60s and compared them to how the women fared health-wise 15 years later. Those that followed healthy meal plans for women during middle age were about 40% more likely to live past the age of 70 without chronic illness and without physical or mental problems than those with less healthy meal plans for women. The healthiest women were those who ate more plant foods, whole grains, and fish; ate less red and processed meats; and had limited alcohol intake. That’s typical of a Mediterranean-type diet, which is also rich in olive oil and nuts. This report on women’s nutrition appeared yesterday in the Annals of Internal Medicine.
Everybody has their own way of coping with stress and for many people, food is a common comfort and escape. While many people may turn to their favorite junk food, you may be surprised to learn that one of the most surprising calming foods is a simple, inexpensive option that everyone can relate to – a plain baked potato!
Studies have shown that eating carbohydrates produces stimulates the production of serotonin in the brain. Serotonin, the “happy neurotransmitter” tells the body that all is well in the world. And in fact, research has validated that eating a simple baked potato can produce a calming effect within an hour or so of ingesting it.
As we move into the holiday season, one of the most common questions I get from my clients is how to avoid weight gain over the holidays! One of the easiest things I tell my clients they can do is to PLAN! Plan your meals & calories – even though it is easy to snack while making holiday meals, make sure you are full when shopping at the grocery store or preparing food. This will cut down on snacking you might not even be aware you are doing!
Winter weight gain is a special concern for some of my diabetic clients, and while avoiding winter weight gain can be a challenge for anyone, we can apply the same principles to their meal plans. It’s not surprising that some of the most effective strategies include careful meal planning and deliberate scheduling of time for robust exercise. While most diabetics tend to avoid eating complex carbohydrates out of fear of blood sugar spikes, keeping a controlled amount of favorable (high fiber, whole grain) carbs in the meal plans is absolutely critical for successful long term weight and blood sugar management. But, as with most things – not planning is planning to fail!
Simple but healthy and quick side salad!
Homestyle Iceberg Lettuce Salad Recipe
1 1/2 cups Iceberg Lettuce
1/8 cup red cabbage, shredded
1/8 cup carrots, shredded
2 slices cucumber
1. Wash all vegetables, set aside.
2. Mix together in bowl, top with low fat dressing if desired. Serve.
The main ties between stress and energy lie in the emotional connection between cortisol and our body. Without being too technical, the more cortisol (stress hormone) circulating in the body, the greater the stress. This can, and often does, lead to an emotionally drained state. But stress is often mistaken for anxiety (we sense we are under stress, but it’s really that we’re anxious, or fearful. This creates a different kind of energy in some people and is manifested in frenzied behavior.
Proven ways to increase physical energy include eating more regularly (at 2-3 hour intervals, thus minimizing swings in blood sugar levels), eating more nutritious foods (balanced meals help regulate blood sugar and energy levels), avoiding food and beverages that spike energy (sugary or other beverages that contain extremely high levels of caffeine).
Energy is related to motivation like enthusiasm is related to activity. Basically, we as humans, we do what we want and believe to be in our best interest. Things that we are motivated to do intrinsically (internally) are more compelling to us, and the more internally motivated we are, the more likely we are to do anything. In coaching I deal with this all of the time. Uncovering the real reasons we do what we do is the fundamental first step in a coaching relationship.
A common question I am asked is how to improve the shelf life of food, and while I’m not a fan of preservatives, but use natural acidifying ingredients, like lemon juice, citric acid and vinegars, to add shelf life to foods.
The acidifying technique works because lowering the pH value (acidity level) of the food helps prevent the formation of harmful microorganisms that promote food decay. Essentially, the acidic ingredient acts as a preservative.
It can be done with a spray bottle, or with a acid “bath” – which simply means putting the juice of 1 lemon in a bowl of 1 quart of water, and dipping the food to be preserved in the bath. Drain in colander or on a rack to air dry.
Save those pumpkin seeds when you’re carving your pumpkin for Halloween! Pumpkin Seed Pesto is a yummy, quick recipe that uses those leftover seeds and perfect for Halloween parties.
Pumpkin Seed Pesto Recipe
Makes 8 servings
1 cup pumpkin seeds
1 cup Italian parsley
2 cloves garlic, roasted
5 tbsp lemon juice
1 tsp NutriFit Rockin’ Moroccan Spice Blend
6 tbsp vegetable broth
1 tsp extra virgin olive oil
1 cup great northern beans
Note: For each teaspoon of the Rockin’ Moroccan Spice Blend you may substitute: 1/4 tsp. cumin, 1/4 tsp. cinnamon, 1/4 tsp. coriander, 1/4 tsp. black pepper
1. Roast the pumpkin seeds in a dry skillet until fragrant and golden.
2. Put all of the ingredients in the workbowl of a food processor, except the olive oil. Process until smooth.
3. With the motor running, drizzle in the olive oil. Add more broth, if mixture is too dry.
I recently read an excellent article as well on the role of emotions in the workplace http://hbr.org/2013/11/emotional-agility/ar/1. Inspired by this I thought that, as the work week begins, I thought I would share some advice/strategies for employees to find greater satisfaction and happiness in the workplace.
1. There are several well-studied keys to happiness. Some that can be fostered at work include practicing gratitude. Employers who encourage this by promoting meaningful charitable deeds have happier workforces. Along with that goes practicing acts of kindness, which has great payback as well.
2. Taking care of physical health is another key to happiness. Research shows that physically healthy people are happier and more productive.
3. Social support is a huge factor in happiness. Fostering group activities and sharing of common experiences can go a long way towards creating happier employees.
Sharing some facts from the Union of Concerned Scientists in honor of 2013 Food Day!
1. Healthy farms=win-win-win for health/well-being of people, economies & natural resources we all depend on
2. Sales of locally grown food now total $5 BILLION/year.
3. Modest public investments in ~500 farmers markets/year could create >13K jobs over 5 years.
4. Got (organic) milk? #Organic dairies = better for environment, consumer health & regional economies.
5. Shifting policy from supporting junk food to fruits/veg could save $17B in health costs.
6. Burger with a side of…pills? 70% of antibiotics sold in US are used in animal agriculture.
7. Only 2% of US cropland is devoted to fruit/veg. Time for smarter gov’t policies.
8. If Americans ate fruit/veg according to @myplate, US production of fruit/veg would increase by 88%.
9. Just 1 more serving of fruits/vegetables could save >30K lives/yr.
10. Scientists have shown that cover crops can reduce nitrogen groundwater pollution by 40-70%
Goodness gracious – it’s Wednesday and I’m just getting to my Monday moment… came yesterday, in fact! I was looking at Pantone colors, trying to figure out how to bring some life and color into a spot that’s basic, boring white and dark brown when BAM! it hit me. My Honda FCX Fuel Cell Clarity has the most beautiful color I’ve seen on a car. Why not match it – it will look great as an accent color!
Now if they would only tell me the formula for the secret color…
I am so excited that my health blog is now appearing directly on my company website, www.nutrifitonline.com! I think it’s great for the psyche – giving me a way to increase the connection that I have with my colleagues, friends and associates. And, we know that making social connections is one of the most important factors in improving your happiness ratio! That being said, please remember to connect with me on Twitter, Facebook & LinkedIn (access with the embedded links on the top right of the page)
Did you know that increases in leptin (an appetite suppressor) and decreases in ghrelin (appetite stimulant) occur during sleep? In addition, blood glucose levels rise and fall during sleep, apparently linked to sleep stages. We all knew that sleep was important – but here’s why it’s a potentially factor in regulating energy use, appetite and weight control!
A local project of First Lady Michelle Obama’s national Let’s Move! initiative, Let’s Move! West LA will stage a series of recreation-oriented challenges in fitness, nutrition awareness and wellness experiences for the Del Rey Day’s Neighborhood Celebration.
The City of LA-certified Del Rey Neighborhood Council’s 8th annual event is set for Sunday, October 20th at Glen Alla Park, 4601 Alla Rd. LA 90292. The public is invited to this neighborhood party-style event scheduled from 11AM – 3PM featuring many neighbors performing LIVE music with performing stage entertainment. Vendors will offer snacks and beverages and lawn chairs and picnic supplies are encouraged.
Another Let’s Move! Challenge is lead by Chef Jackie Keller, an original Let’s Move! volunteer in West LA. Chef Jackie will lead a Nutrition Awareness Challenge for adults and children to demonstrate how any age family members can create healthier quality food/snack choices for tasty and more affordable meals.
Chef Jackie’s Let’s Move! Nutrition Awareness Workshop followed specialized training she received at the White House under Assistant Executive Chef to the First Family, Sam Kass. Chef Kass serves as National Executive Director for Let’s Move! projects goal to eliminate childhood obesity within our generation.
First Lady Michelle Obama created the ‘Chefs Move! to Schools’ program to train culinary professionals that wanted more community involvement with parents, schools or community groups interested in growing more nutritious households. On her previous Let’s Move! assignment, Chef Jackie led hands-on seminars for students at a LAUSD High School.
A visionary entrepreneur, Chef Jackie co-founded NutriFit in 1987 as a personalized meal-delivery and health & wellness consulting service for A-List celebrities, currently including Anne Hathaway, ‘Breaking Bad’s’ Bryan Cranston, Will Ferrell, Ginnifer Goodwin, Daisy Fuentes and many in the entertainment industry.
In 2010 First Lady Michelle Obama, a former hospital executive, created the Let’s Move! initiative in response to the epidemic of childhood and adult obesity in the country. Today over 10,000 volunteers at work on Let’s Move! fitness – nutrition awareness and wellness projects in 350 cities in all 50 states.
Visit http://www.LetsMoveWestLA.ning.com events section for more information on the Del Rey Family Wellness
Day. The Del Rey Days event is sponsored the Del Rey Neighborhood Council. For information on the Neighborhood Council visit http://www.delreync.org. The free event is scheduled Sunday, October 20th from 11AM to 3PM at Glen Alla Park, 4601 Alla rd. 90292.
In light of the recent salmonella outbreak in Foster Farms chicken, it seems timely for a post about safe minimum cooking temperatures. (As a side note – at NutriFit we do not use any Foster Farms poultry products but get all of our free-range & organic chicken from Organic Mary’s Chicken!) It is important to use food thermometers to ensure that food has reached a high enough temperature to kill harmful bacteria that cause salmonella and food poisoning. Remember to keep food hot after cooking (above 140 degrees fahrenheit) as the possibility of bacterial growth actually increases as food cools after cooking because the drop in temperature allows bacteria to thrive. Here is a chart detailing safe minimum internal temperatures for meats, poultry, eggs, leftovers & seafoods.
Category
Food
Temperature (°F)
Rest Time
Ground Meat & Meat Mixtures
Beef, Pork, Veal, Lamb
160
None
Turkey, Chicken
165
None
Fresh Beef, Veal, Lamb
Steaks, roasts, chops
145
3 minutes
Poultry
Chicken & Turkey, whole
165
None
Poultry breasts, roasts
165
None
Poultry thighs, legs, wings
165
None
Duck & Goose
165
None
Stuffing (cooked alone or in bird)
165
None
Pork and Ham
Fresh pork
145
3 minutes
Fresh ham (raw)
145
3 minutes
Precooked ham (to reheat)
140
None
Eggs & Egg Dishes
Eggs
Cook until yolk and white are firm
None
Egg dishes
160
None
Leftovers & Casseroles
Leftovers
165
None
Casseroles
165
None
Seafood
Fin Fish
145 or cook until flesh is opaque and separates easily with a fork.
None
Shrimp, lobster, and crabs
Cook until flesh is pearly and opaque.
None
Clams, oysters, and mussels
Cook until shells open during cooking.
None
Scallops
Cook until flesh is milky white or opaque and firm.
More good news for women who drink: Tufts University researcher Katherine L. Tucker, PhD, report that postmenopausal women who consumed two drinks a day or more had 5%-8.3% better hip and spine bone-mineral density (BMD) than nondrinkers. Men who drank one or two alcoholic beverages a day had 2.4%-4.5% better hip BMD than their teetotaling peers.”It is very confusing for people because alcohol has such diverse effects on different things,”she says. “Nonetheless, she says the effect of alcohol on bone density detected in this new study is “larger than what we see for any single nutrient, even for calcium. It’s not ambiguous. It’s very clear.”
This great recipe features NutriFit’s very own Calypso Spice Blend! Available for purchase on Amazon.com and on nutrifitonline.com’s online store!
Homemade Black Bean Salsa Recipe
Preparation Time: 5 minutes
Total Time: 65 minutes
Servings: 14
Ingredients:
1 tbsp. balsamic vinegar
1 ½ cups black beans, cooked
¼ cup fresh cilantro, chopped
½ cup frozen whole kernel corn, thawed
1 clove garlic, minced
1 tsp. NutriFit Calypso Salt Free Spice Blend
½ cup onion, chopped
1 fresh serrano pepper, seeded and chopped
1 cup tomato, seeded, chopped
Directions:
Note – For each teaspoon of the Calypso Spice Blend, you may substitute: 1/2 tsp. ground chiles, 1/4 tsp. ground cumin, 1/8 tsp. black pepper and 1/8 tsp. garlic powder.
1. Combine all ingredients in a non-reactive bowl; mix well. Refrigerated, salsa
will stay fresh for up to 3 days.
Notes:
Cooked black beans combined with fresh cilantro, whole kernal corn, chopped tomato, chopped onion, minced garlic and spices
Nutrient Information: (serving size: ¼ cup)
Calories: 27; Carbohydrate: 6.151g; Cholesterol: 0g;
%Calories from fat: 3.40%; Dietary Fiber: 1.74g; Sodium: 81mg
Total fat: 0.102g; Protein: 1.462g
There were 25 severe storms, floods, droughts, heat waves, and wildfires that each caused more than $1 billion in economic damages, with a total price tag of $188 billion. To help communities recover from these violent weather events, the federal government spent nearly $62 billion for disaster relief in fiscal years 2011 and 2012. Analyses has found some evidence that anthropogenically caused climate change was a contributing factor to the extreme event examined. Interestingly, many of the states that received the most federal recovery aid to cope with climate-linked extreme weather have federal legislators who are climate-science deniers. The 10 states that received the most federal recovery aid in FY 2011 and 2012 elected 47 climate-science deniers to the Senate and the House.
So happy to be home and in my Clarity again! Did you know that using lower-carbon fuel, like the hydrogen produced with renewable energy, will reduce global warming emissions by 2 billion metric tons per year in 2025? According to the Union of Concerned Scientists, that’s the equivalent to taking nearly 300 million of today’s cars off the road for a year!
Ever wonder what the best foods for your skin are? There are a number of factors and foods that effect the look of your skin. Dietary antioxidants help fight signs of aging and can prevent cellular damage from damaging UV rays while essential oils and fatty acids aid in maintaining a soft and smooth complexion. Additionally, certain vitamins and minerals aid in the prevention of acne and wrinkles.
For example, Omega-3 fatty acids have been shown to have anti-inflammatory properties that help lower risk of skin cancer and decrease redness and burning from UV damage. Foods high in Omega-3’s include salmon, sardines, flaxseed and walnuts. Additionally, plant-based Omega-3’s (chia seeds, walnuts, flaxseed) improve skin elasticity and help fight acne. Green tea has also been shown to decrease skin blotchiness and discoloration associated with sunburns.
Vitamins E & C promote collagen growth, an important factor in wrinkles. For Vitamin E – try nuts, leafy vegetables, whole grains and avocados and for Vitamin C look for trusty oranges, papayas, red bell peppers, kiwis, kale and strawberries.
Foods high in zinc also aid in fighting wrinkles by improving skin elasticity and prevent acne – look for high levels of zinc in red meat, oysters, shellfish, lentils and eggs. Copper and magnesium are also imporant minerals for promoting collagen growth – for copper look to whole grains, legumes and cherries and magnesium try spinach, cashews, peanuts, soybeans and pimento & kidney beans.
Recipe Health Fact:
This heart healthy casserole recipe features millet – a grain high in magnesium, phosphorous and Niacin. Magnesium has been shown to help lower the risk of type 2 diabetes, lower high blood pressure and reduce the risk of heart attack while Niacin helps to lower high cholesterol. Additionally, phosphorus aids in the development and repair of body tissue.
Heart Healthy Millet Vegetable Casserole Recipe
3 servings
Ingredients:
2 cups cabbage, shredded
1 tbsp canola oil
1 1/2 cups carrots, chopped
1 2/3 cups millet, rinsed & drained
1/2 cup onion, chopped
1/4 parsley, chopped
1 cup parsnip, diced
1 cup potatoes, diced
2 1/2 cups reduced sodium vegetable broth
1 tbsp NutriFit Lemon Garden Salt & Sugar Free Spice Blend
1 tsp dill weed
Directions:
Note – For each teaspoon of the Lemon Garden Blend, you may substitute: 1/4 tsp. basil, 1/4 tsp. marjoram, 1/4 tsp. black pepper and 1/4 tsp. dill weed.
1. Put all of the vegetables in a 3 quart saucepan. Add the parsely, millet, spices and broth. Bring to a boil, cover, and cook gently for 45 minutes.
2. If the mixture seems to thick, add a little water and cook for 15 minutes longer.
It’s about how much longer you’ll live! According to information published in the American Journal of Public Health, some 18/2% of premature deaths in the United States between 1986 and 2006 were associated with excess body mass. Although the new calculations were met with some skepticism among those who study the cost, health and mortality effects of disease across broad populations, the study is praised for drawing needed attention to the effect of generational changes in the prevalence of excessive weight and obesity.
The NOAA recently released the 2012 State of the Climate report. Over 300 leading scientists affirm once again that climate change is real. Lack of rain during the 2012 wet season led to the worst drought in at least the past three decades for northeastern Brazil. Central North America also experienced one of its most severe droughts on record. The Caribbean observed a very wet dry season and it was the Sahel’s wettest rainy season in 50 years. 2012 was one of the 10 warmest years on record in the U.S. Carbon pollution continues to increase, sea levels have reached record highs, and Arctic sea ice is rapidly disappearing.
Here are some vegetarian super foods for keeping energy levels at peak.
1. Barley – the lowest grain on the glycemic index, barley provides slow release favorable carbohydrates that fuels the body in a steady stream. Additionally, it’s very inexpensive, versatile and easy to find.
2. Quinoa – this super grain brings vegan to the table, as well as favorable carboyhdrates (the body’s preferred source of energy). Worth seeking out for experimentation.
3. Lentils – a great source of protein, lentils offer a wide variety of uses from soups to desserts.
Featuring our very own Red Oak Lettuce (see previous post!), this delicious salad is on the NutriFit menu next week. I love the ability to give our clients the freshest ingredients available and as our farm expands we will be using more and more of our own produce.
A delicious and healthy summer salad, perfect for a weekend picnic or trip to the beach!
Apricot Tomato Caprese Salad Recipe
Serving Size: 4 slices tomato Servings: 3
Ingredients:
4 ea. Roma tomato
3 ea. apricot
6 oz. fresh mozzarella cheese
3 ea. basil sprigs
1 tbsp. balsamic vinegar
½ tsp. NutriFit Lemon Garden Salt Free Spice Blend*
2 tsp. extra virgin olive oil
¼ tsp. Salt
Directions
Slice tomatoes about 1/2″ thick. Halve apricots carefully. If the halves are thick, slice each half horizontally into two pieces.
Alternate slices of tomato, apricot and fresh mozzarella cheese.
Top each salad with fresh basil.
Whisk together vinegar and spices, drizzle in oil and spoon over salad.
An amazing photo – Red Oak Lettuce grown on our very own SimpliHealth farm! Appearing next week in our Greens w/Berries & Cherries Salad. Red Oak Lettuce is high in fiber, Vitamins A & C as well as folate and calcium. It also provides bioflavonoids which give all dark, leafy greens their cancer preventing properties! Look for the SimpliHealth label on your NutriFit meals to taste our delicious produce!
Can’t wait to see what 2015 brings – but for now, I’m LOVING my FCX Clarity!!!
http://www.usatoday.com/story/money/columnist/healey/2013/07/27/honda-fcx-clarity-fuel-cell/2587581/
It could be a hormone that makes you hungry! British researchers have published a study in the Journal of Clinical Investigation that show s that people with a certain genetic variation had higher levels of ghrelin, the “hunger hormone” in the blood, as well as an increased sensitivity to the chemical in their brains. While this helps explain (only) a small part of the obesity epidemic, it does add more impetus to the effort to develop more pills to combat obesity. In my opinion, it’s too bad they don’t engineer a motivation pill to get people moving more and eating less…
For two decades, subsidies to farmers have helped make corn and soy increasingly cheaper than fruit, vegetables and whole grains. Food companies have built entire brands based on these cheaper commodities, which make up the raw material for a range of unhealthy processed foods and animal feed—all at a very real cost to the quality of the calories we consume. We know that people respond to food-price taxes on fat, sugar or other unhealthy ingredients. The more that food based on such ingredients costs, the less we consume. After all, the least healthy foods are usually the cheapest, the most advertised in poor neighborhoods, and the most available in inner cities—making it far harder to make healthy food choices. Solutions? Price incentives for healthy foods, initiatives to control portion sizes and a long-term campaign to support better food quality.
Had to share this wonderful video from Honda. Congrats on 65 years. Can’t wait to see what the next 65 years brings.
Honda “Hands” film celebrates the curiosity of Honda engineers, which has led to some of the most successful Honda innovations over the past 65 years.
Discover more at http://bit.ly/HondaHandsfilm.
Summertime means plenty of barbeques and grilling…. and to keep our summertime foods as healthy as possible The American Institute for Cancer Research has some helpful tips. Research tells us that grilling foods can increase their level of cancer-causing chemicals. Fish, red meat and poultry are the most potentially harmful when prepared on the grill.
Why? When the fat from the meat drips onto the coals or stones in the grill, PAHs (polycyclic aromatic hydrocarbons) are formed. These chemicals are deposited on the food from the smoke and flare-ups in the form of charring on the outer surfaces of the meat. The meats themselves produce another carcinogen, HCA (heterocyclic amines), which is formed in the animal protein when it is cooked at high temperatures. HCAs have been responsible for increasing cancer risk in the colon, prostrate, stomach and breasts.
The following tips can help keep your foods free of carcinogens.
Trim meats to be as lean as possible.
Marinate grilled foods in low-fat marinades to reduce the HCAs.
Watch your portions- eat small amounts of grilled meats.
Lower temperature, and turn the foods often.
Pre-cook meats before placing them on the grill. (pre-bake or parboil)
Wrap foods in foil; poke small holes in it while cooking. This allows the fat to drip out, but keeps the meat protected from smoke.
Never eat charred or burnt pieces.
Place meat on skewers, cut in small pieces, so shorter the cooking time.
Try grilling fruits and vegetables instead; they add volume and variety to your barbecue. Consider preparing grilled meat as a side dish rather than an entrée. Cook pastas, vegetables, salads and fruit dishes to serve with the meat. Also instead of serving thinly sliced grilled steak with a side salad, try making a large salad and topping it with grilled fish or chicken. The healthiest way to enjoy outdoor cooking is to plan ahead and make sure you are balancing the meal with plenty of vegetables and fruits, using moderation and portion control. Check out our website, www.nutrifitonline.com for great grilling recipes and menu ideas.
In the 1963 song, “Those Lazy, Hazy, Crazy Days of Summer,” Nat King Cole sings of filling your basket full of sandwiches and weenies and liberally partaking in soda, pretzels and beer. Well, while that may sound like fun, the fact of the matter is that those traditional summer barbeque and picnic staples, along with heavily-sauced ribs and chicken served with potato and macaroni salads do more than roll out the days of summer – they roll out the fat, cholesterol and calories.
So, is it possible to enjoy summer fare and still maintain a healthy diet? Of course, and here’s some of the tastiest ways to do it:
CORN
At its peak during the summer, corn is a heart healthy treat, not just because of its fiber content, but also because it is a good source of folate, an important B vitamin. Corn is also a good source of thiamin (vitamin B1), pantothenic acid (vitamin B5), vitamin C, phosphorus and manganese. Sweet corn needs a gentle touch – don’t overcook it or swath it in butter. Leave off the salt and steam it for five-minutes, then eat and enjoy!
SEAFOOD
Chicken and steak may be traditional summer grilling fare but you want to remember to add some heart healthy seafood to your summer grilling menu. Salmon, albacore, mahi-mahi and shrimp, marinated with lemon juice and herbs, make great grilled entrees, and are amongst the best sources of heart healthy omega 3 fatty acids, in addition to being much lower in artery-clogging saturated fat.
ICED TEA
Pass on the sodas and make the switch to refreshing and healthy iced tea. It’s easy to brew up a batch of the many different kinds of teas available. This refreshing beverage is full of health benefits, including antioxidants and other immune system boosting phytonutrients, and by making your own, you control what it’s sweetened with. Try agave, an all-natural honey-like sweetener that’s practically calorie free and doesn’t raise blood sugars.
WATERMELON
What’s a summer day without watermelon? This fruit is a good source of vitamins B1 and B6, magnesium, potassium and lycopene. The major health benefits of lycopene is its ability to protect against prostate cancer, prevent heart and kidney disease, and the decay of the brain and nervous system as a result of aging.
BEANS
A barbecue favorite, beans are great sources of folate, fiber, protein and a good source of iron, in addition to being very low in fat. The health benefits of beans include lowering cholesterol, stabilizing blood sugar and controlling diabetes, reducing the risk of cancer and heart disease, preventing constipation and fostering weight control, as do all legumes. Go meatless without missing the protein by adding beans to your menu.
BERRIES
Despite their size, berries pack a real nutritional punch. They contain a whopping percentage of phytochemicals, in addition to vitamins A, C and E, folate, potassium and fiber, all of which provide numerous health benefits. Serve them in salads, smoothies, desserts, and on their own for a delicious summer treat.
CHERRIES
Fresh fruits and veggies are always a good idea, but summer cherries are especially good at promoting heart health. Recent studies indicate that, due to their anti-inflammatory properties, a cherry-enriched diet helps lower body fat and cholesterol – all risk factors associated with heart disease. The reason seems to be the beta carotene (cherries have 19-times more than blueberries or strawberries) vitamin C, potassium, magnesium, iron, fiber and folate found in cherries. Enjoy them fresh or even dried in salads, muffins or pancakes.
LEAFY GREENS
Spinach, kale, collard and mustard greens are at their peak during the summer months, and in addition to having what is perhaps the most concentrated nutrition of any food, they also make versatile side dishes for barbecue season. Greens are nutritional superstars and are loaded with more vitamins, minerals and antioxidants than I have room to list here. Some of the highlights are iron, calcium, potassium, and magnesium, vitamins K, C, E, and many of the B vitamins. Try your greens fresh (minimal cooking is best) or pan-wilted.
Here are two of my favorite healthy summer recipes:
Watermelon Fire and Ice SaladIngredients:
1 tsp. NutriFit Calypso Salt Free Spice Blend
1 tbsp. fresh cilantro, chopped ½ cup green bell pepper, chopped
1 tbsp. green onion, chopped
2 fresh jalapeno chile, seeded and finely chopped
2 tbsp. lime juice ½ small watermelon, hollowed out to yield
3 cups finely chopped, seeded
Directions:
1. Combine all ingredients except watermelon rind, and mix well.
2. Scoop into rind, cover and refrigerate at least one hour.
Two-Bean and Roasted Pepper SaladIngredients:
1 whole red bell pepper
1 ½ tbsp. extra virgin olive oil
1 ½ tbsp. balsamic vinegar
1 tbsp. reduced sodium V8 juice
1 whole lemon
1 tsp. NutriFit Calypso Salt Free Spice Blend
2 cups green beans, trimmed, cooked, and cut crosswise into 1/2″ pieces
2 ½ cups great northern beans, cooked
Directions:
Char bell pepper over gas flame or under broiler until blackened on all sides. Wrap in paper bag and let stand 10 minutes. Peel and seed pepper. Cut pepper into matchstick-size strips.
1. Using vegetable peeler, remove peel from lemon in long strips. Cut into very thin strips.
2. Combine the Great Northern beans, bell pepper, green beans and lemon peel in a large bowl.
3. In a separate bowl, whisk together the Calypso blend, V8 juice and vinegar. Gradually add in the oil, then add the dressing to the bean mixture. Chill before serving.
So here’s a silver lining to not having my carpool lane access sticker for my new Clarity yet: I’m driving from the SF Valley into town the other day, in stop and go traffic in the #4 lane – closest to the carpool lane. A man driving in the carpool lane pulls up next to me, rolls down the window and shouts out “I LOVE YOUR CAR”! Naturally, I said, “I DO TOO” as he drove off – enjoying the carpool lane that I so miss. Can’t wait to get my access stickers, although I must say getting a thumbs up on the freeway is pretty cool…
Barbecued Chicken Pizza, Steak Diane, Cheese n’ Berry Blintzes, Fresh Fruit Trifle, White Chocolate Chip Cookies – and the list goes on!Order for your friends and family and share the health this holiday. Give us a call to add a Family Fare item to your delivery on Wednesday morning – just in time for Independence Day (from cooking, of course)! https://www.nutrifitonline.com/signup-family.html
98% of the world’s scientific community recognizes that human caused climate change is having an impact on our planet in a profound, undeniable way. Today, President Obama finally announced a decisive action plan to try to save our environment. He said, “We can figure this out… as long as we don’t fear the future and instead we seize it.” offering a comprehensive approach to tackling the climate crisis. Tough standards to slash climate pollution from America’s new and existing power plants (the largest source of carbon pollution in America) are central to his proposal, as is accelerating the deployment of renewable energy. It is time for the government to back efforts to improve energy efficiency with innovation, and to double down on the fuel economy standards for passenger cars and light trucks. The real question is will Congress go along?
HEALTH ALERT: All the more reason to eat your fruits and veggies!
According to data published in the JAMA Internal Medicine, an analysis of data on over 73,000 U.S. and Canadian study participants showed that those who followed a vegetarian diet has a lower risk of mortality from all causes (over a year) compared with meat eaters.
Lead author, Dr. Michael Orlich, said:
I think this adds to the evidence showing the possible beneficial effect of vegetarian diets in the prevention of chronic diseases and the improvement of longevity
A diet low in calcium can lead to osteoporosis, a disease that causes the bone tissue to become porous and brittle. This is because your body will leach the calcium out of your bones if your dietary intake of calcium is insufficient! One in four women past the age of 65 develop osteoporosis, which can mean that any slip or fall may result in the breaking of bones, such as hip fractures. Possible symptoms of osteoporosis include lower back pain when standing, bending or lifting, rounded shoulders and stopped posture, or a gradual loss of height. Calcium deficiency does not generally manifest itself until later in life, when it is too late to build bone mass. Women build bone mass until the mid-thirties, at which point the emphasis shifts to maintaining healthy bones. After menopause, there is a rapid decline in bone mass due to hormonal changes. Regular weight-bearing exercise can greatly mitigate the effects of age on your bones. Strength training has also been shown to have a dramatic, positive effect on bone health. It’s never too late to start! Smoking is very deleterious to bone health, as is excessive alcohol consumption, soft drinks (the phosphorous can leach calcium out of bones) and excessive caffeine.
Last week, the Senate Environment and Public Works Committee was scheduled to vote on the nomination of Gina McCarthy, a bipartisan choice to be the next Environmental Protection Agency administrator. None of the eight Republican members of the committee showed up, boycotting the vote, and effectively blocking it altogether. Here’s a detail that’s getting left out of the news reports: Seven of those Republicans don’t actually believe in the science behind climate change — and they refuse the notion that we have a responsibility to act on it.
Experiencing “brain fade”? Turns out that moderately intense exercise does more than helping to maintain blood pressure, improve energy, elevate mood and lower stress, it also stimulates the brain regions involved in memory. The brain releases BDNF (brain-derived neurotrophic factor), helping to rewire memory circuits. The more you move, the more brain cells you use which turns on genes to make more BDNF. Sorry, you can’t take a pill to get it – only the brain can make it, and only with regular exercise. For brain benefit raise your heart rate to 70% of maximum (roughly 220 minus your age), for about 30 minutes, 5 days/week.
It’s Monday – first day of the work week for many people!
To minimize Monday stress, you can:
Get physical. It’s one of the most socially acceptable, instantly effective ways to relieve stress. Walk, jump, run, kick or punch your way to a more relaxed state.
Write it out. Journaling your feelings can help you keep perspective on the situation. Just don’t send it anywhere until you’ve had a chance to calm down!
Take deep breaths and count backwards from 100. Just slowing down your breathing and focusing on something other than the source of your stress can make a huge difference.
Call a trusted friend or family member. Venting is usually something people who care about you will understand.
Try to see the situation from a different perspective. Without being Pollyanna-ish, there is often another view that will help make the situation less burdensome.
Here’s the fabulous recipe I shared at the end. Quinoa & WatercressServings: 4 Serving Size: 1/2 cupIngredients:
1 cup quinoa, uncooked
½ ea. red onion, finely chopped
1 spray extra virgin olive oil cooking spray
2 tsp. NutriFit Rockin’ Moroccan Salt Free Spice Blend*
1 tbsp. lemon juice
1/8 tsp. lemon zest
1 tbsp. extra virgin olive oil
2 cup watercress sprigs
¼ tsp. sea salt
Directions:
Rinse quinoa thoroughly through colander several times to remove the bitter saponin coating. Cook according to package directions, and drain thoroughly. Set aside.
Heat a nonstick skillet over medium heat. Add the pine nuts and toast until golden brown and fragrant, stirring constantly. Set aside.
Spray the skillet with cooking spray, add the onions and saute, stirring constantly, until the onions are translucent. Add in the spices, and toast for 1 minute. Add apricots and currants. Stir this mixture into the quinoa. Set aside.
In a small bowl, combine the lemon juice and zest, and whisk in the salt. Toss the watercress with the dressing.
To serve, spoon the quinoa over the watercress. Top with the pine nuts, and serve at room temperature.
Send me a picture if you make it, I’ll post it on my Facebook page!
Was fueling up my car early this morning, thinking about how I don’t smell gasoline on my hands and how lucky I am to be driving a completely green car! Curious about how it works? Here it is – straight from Honda: A fuel cell generates electricity by combining hydrogen and oxygen inside of a fuel cell stack. The FCX Clarity FCEV generates its own electricity on-board the vehicle inside the fuel cell. The FCX Clarity FCEV does not use any gasoline whatsoever. It runs on clean, domestically produced compressed hydrogen gas. Hydrogen is the most abundant element in the universe. This is a Zero-Emission Vehicle. Happy Earth Day, everyone!
2012 was the warmest year on record in the Lower 48 states and the second most extreme weather year in U.S. history. This is not a coincidence. Extreme weather— stronger, more damaging storms, unprecedented drought and heat in some regions and unprecedented rainfall and flooding in others—are the predictable consequences of rising global temperatures. Eleven extreme weather events each caused at least a billion dollars in losses last year in the United States. A single event, Hurricane Sandy, caused more than $50 billion in economic losses. Insurance companies are on the hook for tens of billions of dollars in claims as a result of Sandy and other severe weather events. And American taxpayers are on the hook for tens of billions of dollars themselves, thanks to losses sustained by the National Flood Insurance Program as well as disaster relief spending. Wonder if this will impact YOU? Consider this: With rising sea levels and increasingly powerful storms, there are more Sandys in our future. In the United States alone more than 2.6 million homes are less than four feet above mean high tide. Hundreds of billions, perhaps trillions in taxable real estate lies less than three feet above average high tide. On the coasts, power plants, mass transit systems, wastewater treatment plants and airports sit at or near sea level. In short, the potential liability for insurers is astronomical.
KXL’s role in expanding tar sands production if built
350.org, Tar Sands Solution Network, and Canadian allies will highlight the many ways the industry has spoken of the need for Keystone XL to drive tar sands expansion, and what that implies for the climate and local communities in tar sands’ wake.
Climate impacts of the pipeline
Oil Change International, 350.org and other groups will be launching a new report earlier in the week regarding the carbon accounting of the pipeline. On day one of the sprint, we’ll highlight the findings of this report, which shows clearly that approving the Keystone XL pipeline is contradictory to taking serious action on climate change.
HELP ME HONDA, HELP HELP ME HONDA – GETTIN’ OUTTA MY CAR- I’m locked in my Clarity – no wait, I’m locked out of my Clarity…Here’s a safety feature that can’t be beat – instant lock when you leave. All door, windows tightly shut so there’s no way you’re getting my car without the key. Great idea – but I can’t wait to figure out how to disable this gem!
Indigenous Peoples and First Nations rights and impacts
We’ll hear from our partners at Indigenous Environmental Network and Canadian First Nations about the myriad issues surrounding human/native rights and the pipeline.
National Wildlife Federation and the Ocean Conservancy will lead the charge in highlighting the impacts of the pipeline on wildlife in its path, as well as in the Oceans through the impacts of climate change and oil use.
Keystone and the fallacy of energy security
Oil Change International and other groups will bust the myth that KXL will contribute to “energy security” by highlighting that the pipeline will be primarily for oil export, and also that “you can’t drill your way to energy security”.
A compound found in red meat and used as a supplement promotes hardening/clogging of the arteries, known as atherosclerosis, a new study suggests. Apparently, bacteria in the digestive tract convert carnitine into TMAO. Previous research investigators found that TMAO promotes atherosclerosis in people. The study also found that a diet high in carnitine encourages the growth of the bacteria that metabolize the compound, leading to even higher TMAO production. The researchers looked at nearly 2,600 undergoing heart evaluations, finding an association between consistently high carnitine levels and risk of heart disease, heart attack, stroke and heart-related death.
Just thinking about what’s been in the news over the past few days about Fisker (auto-maker) laying off most of it’s employees…
Here’s to a variety of approaches to our increasingly important need to wean ourselves from oil. Personally, I’m all for hydrogen – another, more viable (in many ways) and green (in other ways) fuel source. No bad battery decisions to make – at least that potential is eliminated with the fuel stack.
Curious about how the car works? Check it out…
Monday Moment of Clarity: So I’m walking out to the dealer lot to see my new FCX Clarity last Thursday and the color looks different. Beautful, but different…and guess what, I’m wrong AGAIN! The unique Clarity color is applied with a process that allows it to change it’s hue when going from sun to shade. Thursday was a cloudy day, but today, the sun is out, shining brightly, and so is my beautiful garnet-colored Clarity. Matches my ring, it does!!!
It’s been two years today since the disaster at Fukushima. Guess again…NRC commissioners told a Senate committee in a 2012 hearing that a Fukushima-like disaster could not happen in the U.S. In fact, two years earlier the NRC had notified the owner of the Oconee (in South Carolina) reactors, located downstream from the Jocassee dam, that they needed to implement measures to guard against what risk analysts considered a near certainty of flood damage in the event of dam failure. Not only did the commissioners mislead the Senate, the information was withheld from the public for two years.
August 30, 2012 (Culver City, CA) — With the delights of preservative free cuisine to the delicate taste of their selection of organic wine, the 25th anniversary of NutriFit made its statement and successfully launched the rebranding of Jackie Keller’s delicious home delivery empire. The event was filled with many new and familiar faces, with celebrity appearances such as Bryan Cranston from Breaking Bad, Patty Guggenheim from Casa de mi Papa, Laurel House, author of QuickieChickie and many more, who were striking a pose on the red carpet. Yet, the true star of the night was none other than the vibrant Jackie Keller herself, founder and CEO of NutriFit.
Since 1925, the average annual temperature has increased more than 1.5F in California, and nearly 2F in Nevada. While this is a slightly higher increase than the global average, we know that it is getting hotter and more dangerous for human health. In 10 of the last 15 years, heat killed more Americans than tornadoes, hurricanes or extreme cold. And, California’s water demand is expected to increase by nearly 70% in the next few years. Unfortunately, none of the 20 most valuable perennial crops grown in CA are expected to benefit from climate change.
Planning on super sizing your Super Bowl Sunday snacks? Whoa – slow down – you may be surprised at some of the calories you can consume in one (long) sitting.
Here’s 5 great tips for making it through the game without eating yourself silly:
Have a substantial, balanced breakfast on Sunday morning (seriously) – I’m thinking whole grain hot cereal with berries, maybe a poached egg or two, half a grapefruit or orange and even a piece of whole grain toast. Wash it down with a good cup of coffee or green tea, and at least 1 (8 oz) glass of water. That ought to hold you for awhile.
Go for a FAST walk for an hour, about an hour after you eat.
Make a platter full of raw vegetables and fresh fruit – and put it front and center on the table in front of the TV
Put all the rest of the goodies on a table far away from the TV
Lose the full fat cheese, full fat dairy dips (think low fat only), full fat chips, cookies or crackers. Try white meat chicken skewers, shrimp cocktail, vegetable kabobs, and air-popped popcorn for starters.
Need more ideas for healthy Super Bowl Sunday snacks? Send me a note on Facebook and I’ll send you some. If you’re a “Monday morning quarterback” and need some remedial coaching, I’ll be here….
TUNE IN TO KABC7 NEWS tomorrow morning, bright and early – the 6 AM news hour (okay, at least it’s in the second half…lol) as I show Food Coach, Lori Corbin how to make veggies into FABULOUS desserts – the healthy way!
Let me know if you catch it, and be sure to check back tomorrow for the RECIPES!
Waste more, want more. This could be the mantra of Big Ag/Big Food as the industrial food lobby is sometimes called. But, along comes a new report like the recent one* from the IME (Institution of Mechanical Engineers) that highlights how tremendously wasteful our farming and food system is, and the volume of rhetoric increases exponentially. Think of the waste in it’s more complete version, including the energy, water, chemicals and labor that was used to produce, transport and store what’s not used, and you’ll really have a better picture of how badly out of whack our system is.
In 2011, the UN Food and Agriculture Organization published a study entitled Global Food Losses and Food Waste: Extent, Causes and Prevention. This study four that industrialized countries waste 222 million tons of food every year. The United States alone wastes 29 million tons – enough to fill the 90,000 seat Rose Bowl every day. Yet, the number of people suffering from chronic hunger increased to over one billion in 2009. Is the answer producing more food? I say that the evidence is clear – poor infrastructure, poor agricultural practices and over-exploitation of the environment are to blame.
Couple this with commodity speculation and diversion of grain to produce biofuels over recent years, and you realize that it’s not a matter of producing more of the same food – we need to find ways to produce sufficient quantities of the right kinds of food, grown in the right places, with minimal greenhouse gas emissions fewer environmental impacts. We need to shift towards agroecology and supporting independent farms as a way to boost food production. We need to emphasize organic and sustainable farming methods, and move away from genetically-modified foods laden with insecticides, pesticides and other harmful chemicals. Remember the Anthony Robbins saying, “If you do what you’ve always done, you’ll get what you’ve always gotten”. We already know what that is, right?
Source:http://www.cnn.com/2013/01/10/world/world-food-waste/index.html
*Read the complete IME studyhere
Great news: As the co-owner of a sustainable farm, and a food safety trainer and advocate, I’m heartened to see the FDA’s two new, proposed rules, announced last Friday. The proposed rules shift the emphasis on food safety from reacting to contamination – to preventing it. One rule would require all domestic and foreign manufacturers of processed foods sold in the U.S. to develop plans for reducing the risk of contamination and to keep records that can be audited by government inspectors. The other would require farms to follow science-based safety standards for growing, harvesting, packing, and storing fruits and vegetables.
Are you looking forward to a happy New Year? What do you think would make you happier? Take a moment to think about it – whether our dreams are about professional success, spiritual fulfillment, a sense of connection to others, having a greater purpose in life – we all want to be happy, even if we don’t openly admit it.
For decades, we’ve been saying to ourselves, our children and our friends that it’s important to maintain a positive outlook. Why? For many of us, it’s what we heard all through our lives. Those born in the post World War II era, collectively known as the Baby Boomers, inherited this positive association between happiness and quality of life. But until recently, there has been little empirical support for the ideas that positive emotions may provide not only an important psychological boost, but may also replenish vital resources that have been depleted by stress. In fact, strategies that enhance positive emotions, particularly among the most vulnerable (the elderly and ill), are likely to play an important role in preventing serious physical illness. And, interventions that bring happiness and positivity into play are also being proven to improve overall functioning in adults of all ages.
A recent article by Anthony D. Ong (from the Department of Human Development at Cornell University) outlined “four pathways by which positive emotion may influence adult mortality and morbidity: Health behaviors, psychological systems, stressor exposure, and stress undoing.” What does this really mean? Positive emotions are also associated with greater, health-enhancing behaviors, like good/better diet and nutrition, improved sleep and regular exercise. And, even more good news: positive emotion can alter the severity and duration of stress responses that increase our susceptibility to disease. So, it appears that positive emotional responses increase your resistance to illness.
Stress can greatly affect our health. How does happiness and positivity play into our stress response? Consider this: when we are under stress, our heart rate goes up, as does our blood pressure. These are physiological responses, things that happen because that’s what our body is programmed to do. There’s now evidence that your body will return to more normal respiratory and blood pressure levels following a period of elevated positive emotion. Daily positive emotion was found to mitigate the effects of negative frailty. These findings have tremendous implications for future studies. “Targeted prevention and intervention strategies that enhance positive emotions are likely to play an important role in preventing serious physical illness, minimizing the burden of stress and improving overall functioning in older adults.“ (Ong, Anthony D. Pathways Linking Positive Emotion and Health in Later Life, Current Directions in Psychological Science 2010 19: 358.)
As a Professional Wellness Coach, it’s my practice to help clients uncover their own pathways to optimal health – as they define it. At the core of coaching is positive psychology, so the emphasis in my practice is on looking forward towards bettering, or continuing, what is already working. With this in mind, I suggest we look at some ways to find sustainable happiness.
Quite recently, I had the privilege to speak to a relatively group of accomplished, white collar professionals. This well-educated group listened intently to my brief introduction, and they were politely attentive while I spoke for a few minutes about coaching. What was most interesting to me was that they didn’t begin to really engage in the conversation until I started talking about happiness and positivity, instead of merely about health. Yes, while it’s relatively easy to become happier for the short duration – say a day or two, the challenge clearly lies in maintaining or sustaining a new level of happiness. According to Sonja Lyubomirsky (The How of Happiness. 2007, Penguin Books), there are Five “Hows” behind sustainable happiness. These are grounded in scientific literature, and based on her premise that 40% of your happiness is within your power to change through how you act and how you think.
The first method is through Positive Emotion! Ongoing, positive experiences that are deliberately pursued through choice of effort and expenditure of energy can help you remain particularly happy over a long period of time. As Benjamin Franklin says, “Happiness consists more in small conveniences or pleasure that occur every day, than in great pieces of good fortune that happen but seldom”. Therefore, no happiness-improving effort will successfully sustain your state of mind if it only makes you feel happy once and only briefly. Which of the happiness generating activities that you pursue have long-lasting benefits? Depression has been described as a syndrome distinguished by a deficit of positive emotions: a lack of joy, curiosity, contentment, enthusiasm, that is, an empty cup. One of the main problems, it has been discovered, is that depressed people tend to believe that good things will not happen. However, we have learned through research that positive feelings can also foil the effects of negative feelings. If you become the source of positive emotion yourself, it is evergreen, it is renewable and it can help you live longer.
Next, you need to optimize Timing and Variety. Through carefully adapting the activities that you do in order to be happy, you can sustain happiness in the long term. And those activities can be dynamic, that is, they don’t need or tend to stay the same. George Santayana once said, “To be interested in the changing of seasons is a happier state of mind than to be hopelessly in love with spring”. What I take from this is that each person can discover for himself or herself what the best rate and type of happiness-generating activity is. So, for everyone, it will be an individual and unique blend.
Don’t minimize the importance of Social Support. Many of us have already discovered that making positive behavior changes is easier when we have social support. And it’s not necessarily the need for a whole gang of people behind you – one true friend will do. There is an abundance of documentation to support this notion, not only for self-improvement activities, but also for happiness activities. Are you enthusiastic about your happiness activities? Your expressions of gratitude, your cultivation of optimism, your practice of performing random acts of kindness, the nurturing of your social relationships – indeed, any of your joyful pursuits? Committed efforts, and recommitting to those pursuits regularly, makes for determined effort, which in turn makes for success.
This leads us to the final method of making happiness sustainable – habit. Make health-giving habits a regular part of your life – the more often you repeat the behaviors, the stronger the associations between the behavior and the outcomes you’re hoping to achieve. And while habits take time to form and endure – it begins with today.
Here’s a checklist of middle aged women’s health tips so you can have the healthiest year ever:
1. If you have a goal of losing weight, be sure to include in your circle of friends others who have successfully reached a healthy weight. Dr. Nicholas Christakis, a researcher at Harvard Medical School, has shown us that one’s likelihood of becoming obese is more closely correlated with who your friends are than with what you eat.
2. Relative to fitness, consider thinking about the many ways that exercise makes people happier. Based on Oxford University researcher Michael Argyle, we know this to be a fact. Make your own list of how exercise affects you, and keep it handy when you’re feeling the need to motivate yourself.
3. Relative to mind/body wellness – consider this tip: Set daily priority lists with items that are tied in with your longer-term goals.Consider tackling the hardest task goal/task first. Based on the theory of goal-setting proposed by Edwin Locke, and perfected by Mary Kay Ash, the founder of Mary Kay Cosmetics, this method has proved tremendously successful.
We all know the foods to eat and not to eat, right? Like full fat crackers, chips, soda and highly processed foods with no fiber. They add empty calories that do not add any nutritional benefit.
But what about the foods that you should only enjoy in moderation? Like nuts and avocados! While extremely healthy, they are also very high in fat overall, so portion control is critical. And a surprising food you can eat (in moderation too of course!) is dark chocolate squares. I recommend the individually packaged, less than 1 oz. per piece net weight varieties (such as Ghirardelli 60% dark squares). Dark chocolate is a good source of flavonols and rich in antioxidants.
We all know we should drink a lot of water, buy why? Drinking water may help you lose weight because we often mistake hunger for thirst, as our thirst-sensing mechanism is not very sensitive. Thus, it’s easy to eat when drinking more water would do! It also helps your skin because if your skin cells aren’t getting a sufficient amount of hydration, it can result in dry, tight and flaky skin. Dry skin is more prone to wrinkles, and is less resilient. Water is good for the body in general because it aids digestion, circulation, and absorption. So…drink more water!
As a health coach, I frequently help people uncover the joy in their lives. Especially at this time of year, there are ways to overcome the seasonal blues and/or holiday depression by practicing one or more of these happiness-enhancing activities:
* expressing gratitude
* cultivating optimism
* avoiding over thinking
* practicing random acts of kindness
* nurturing social relationships
* learning to forgive
There are several more statistically proven techniques for learning how to achieve the happiness you desire and pulling yourself out of seasonal dips in your mood. Contact me at (310) 473-1989 for more information about wellness coaching and nutritional guidance.
What do you look for when reviewing nutrition labels? I recommend looking for Dietary Fiber and Saturated Fat. Some terms that you should look for include ‘Good Source’ or ‘Excellent Source’ of any particular nutrients, as the use of these are regulated and those terms that are often misleading – including ‘Natural’ – are not regulated. Generally, a food’s healthfulness is in its preparation because incorporating ingredients that are high in sodium contain trans fats or hydrogenated oils and these can seriously encroach on the overall health values of the dish.
Working out on a treadmill but want to get more of a workout and burn more calories? Who doesn’t? I get asked this a lot.
I recommend that my clients increase the incline and decrease the speed slightly when working out on the treadmill to burn extra calories. Also, I suggest short intervals of high intensity running (30-60 second increments) if appropriate (not for all populations, or walk with their arms elevated above the level of their heart (this can be done on slow speed doing shoulder presses). This forces the body to work harder, uses multiple muscle groups and metabolically trains the system.
Of course, don’t eat junk when you’re done working out. If you need a little extra help in the meal department, order NutriFit Family Fare today. You and your whole family can enjoy delicious, healthy wholesome meals to go along with your hard treadmill work!
Do you want to to try a detoxing diet plan without going on a crazy fad (which I would strongly advise them against anyhow!)? Let me suggest adopting a squeaky clean eating regimen for a couple of weeks to help push out whatever traces there are of unhealthy foods in the digestive tract, and reset the body.
And what does squeaky clean mean? I mean 1 cup plain cooked oatmeal with cinnamon, plus a boiled egg for breakfast; plain, broiled fish, chicken or turkey at lunch and dinner (6 oz cooked); and 2 cups of vegetables (preferably raw) at every meal. Also drink 8 glasses of water, 2 cups of green tea or coffee and 1 piece of fruit (preferably an apple or pear with skin) daily. That’s it!
As the Founding Director and Executive Chef of Los Angeles’ premier healthy food company, NutriFit, author of Amazon top-100 bestseller, Body After Baby: The Simple 30-Day Plan to Lose Your Baby Weight (Avery/Penguin) and a Board Certified Professional Health Coach, I am often asked about DIETING. Well, in a paragraph, here it is…
I don’t ever think of my eating regimen as a diet. Diet is a four-letter word that evokes deprivation. My attitude towards food is a welcoming one because I’ve learned to love vegetables, fruit and wholesome lean proteins. I’ve eaten this way for nearly 30 years and love the way it makes me feel. I also wear smaller sizes than I ever did when I went on a diet (but the last time I did that was nearly 30 years ago), because I’ve also embraced daily exercise and rigorous, regular activity. It clears my mind, improves my mood and is the cornerstone of my health maintenance plan, along with the food that I eat. I am almost never sick, and I mend and heal quickly. I have tremendous energy and credit my eating and exercise with all of these side benefits.
If you need a little help loving the enormous variations in delicious but healthy meals that can be prepared, try a few deliveries of NutriFit. With over 3,000 unique recipes I created using the finest ingredients, you can see how eating healthy is easy and not a DIET!
Two studies presented at the annual meeting of the Associated Professional Sleep Societies report that sleep-deprived subjects show brain changes that affect their decision-making and predispose them to poor dietary choices. Both were crossover studies, in which 23 and 25 healthy subjects were tested after being shorted on sleep and after sleeping normally; both used functional magnetic resonance imaging (MRI) to study brain activity.
The first study compared sleeping normally with staying up all night, with snacks at 2:30 a.m. and breakfast at 8:30 a.m. Participants were then quizzed about food desires and given MRI scans. When subjects were well-rested, the scans showed greater frontal-lobe activity in areas indicative of decision making. The second study compared 6 days of sleep deprivation with normal sleep. When sleep deprived, subjects responded to fatty, sugary foods with brain activity much like that in studies of the obese.
Luckily you also have NutriFit to help making food decisions easier – or actually, non existent! Tell us your dislikes and/or allergies and we will deliver meals from our more than 3,000 unique recipes – and you will rarely see the same meal twice! Sign up for Personal Catering or Family Fare today!
I hope you had a happy Thanksgiving? Did you enjoy the recipes in the previous posts? The holiday spirit is now officially in full swing since turkey day is done and it’s quite often that time of year we indulge a little bit – a little bit too much usually! So, how do we keep control of the waistline while still enjoying the festivities? Here are a couple of ways to stay slim this holiday season:
If heading out to friends, family, or a company holiday party, try wearing something that’s a little snug around the waist. That has a real tendency to minimize what you eat!
To prevent mindless noshing at fancy cocktail parties, I am a big fan of making it nearly impossible. Hold a glass of water in your dominant hand, and your cocktail – preferably red wine – in your less-dominant hand. That makes it very challenging to pick up random bits of food.
Though yummy and (relatively) healthy, deviled eggs are typically made with high-fat mayo. So, as is, maybe just have one. Lusting after a second? Scoop out the middle. You can avoid the yolk very easily
Need more tips!
There are 11 more in this feature in Bride Magazine! Keep up with my ongoing tips on NutriFit’s Facebook page
All ready to cook for Thanksgiving but realize you’re missing a few ingredients? Or your recipe needs a little extra help? There are several dilemmas I and clients of mine have come across, around Thanksgiving:
What to do if there’s no buttermilk in the house? Pour 1 cup of nonfat or 1% milk into a measuring glass. Remove 1 tbsp. and add in 1 tbsp. of plain white vinegar or lemon juice. Stir, wait 15 minutes and use in place of buttermilk.
Need to thicken gravy but have no cornstarch or trying to avoid the gluten in flour? Try arrowroot or potato starch instead! They’re all natural thickeners that work very much the same way. Still stumped? Puree a potato (well cooked) in with the gravy until desired consistency is reached.
Sick of traditional, canned, jellied cranberry sauce? Try a pineapple-cranberry relish or salsa instead. It’ll be a sparkling, refreshing change of pace that’s still reminiscent of cranberry without the gloppy stuff.
Here’s the last Thanksgiving recipe I have for you: Sweet Potato Soufflé. It’s golden brown, light and delicious! Let me know what you think…
Sweet Potato SouffléPreparation Time: 5 minutes
Total Time: 30 minutes
Servings: 6
Ingredients:
½ Cup Brown Sugar
2 Tbsp. trans-fat free, lite margarine
¼ Cup Grape Nuts cereal
¼ Cup Chopped Pecans
¼ Cup Sugar
4 Cups Cooked, Cubed Sweet Potato
2 Tbsp. unbleached all purpose flour
1 tsp. Vanilla Extract
½ Cup Fat Free Egg Substitute
Directions:
1. Preheat the oven 350° F. Spray a 1 1/4-quart casserole and set the casserole aside.
2. Toast the pecans by placing them on a baking sheet and toasting them in the oven until they are fragrant and a golden brown color.
3. Using a food processor, process the sweet potatoes, egg substitute, sugar, vanilla, and 2 tbsp. of the flour until the mixture is mostly smooth, leaving some small chunks of sweet potato for texture. Transfer the mixture to the prepared casserole.
4. In a small bowl, use your fingers to rub together the brown sugar, the remaining 3 tbsp. flour, and the margarine until crumbly. Stir in the pecans and the cereal. Sprinkle the mixture on top of the casserole.
5. Bake the soufflé for 25 to 30 minutes, or until golden brown. Serve immediately.
But if cooking is too much for you this holiday season, NutriFit is here to help serve up delicious healthy sides that come straight to your door! Call us at (310) 473-1989 or order online
Here are two more delicious Thanksgiving sides to wow family and friends (especially the calories!); Pumpkin and Squash Risotto, and Spicy Sautéed Yams with Kale. Enjoy!
Pumpkin and Squash Risotto
Preparation Time: 30 minutes
Total Time: 60 minutes
Servings: 6
Ingredients:
2 cups butternut squash, peeled, seeded, and cut into 1″ cubes
2 cups pumpkin, peeled and cubed
1 tsp. NutriFit Mediterranean Salt Free Spice Blend
1 tbsp. extra virgin olive oil
3 cups fat free, reduced sodium vegetable broth
2 cups onion, finely chopped
1 clove garlic, minced
1 cup short grain brown rice
¼ cup dry white wine
2 tbsp. parmesan cheese, grated
2 tbsp. fresh parsley, minced
¼ tsp. salt
¼ tsp. white pepper
Directions: Note: For each teaspoon of the Mediterranean Spice Blend, you may substitute: 1/4 tsp. basil, 1/4 tsp. oregano, 1/4 tsp garlic powder and 1/4 tsp. black pepper.
1. Sprinkle pumpkin and squash with the Mediterranean Spice Blend. Steam, covered, for 15 minutes or until tender; set aside.
2. Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat.
3. Heat a large saucepan with cooking spray; place over medium heat until hot. Add onion and garlic; saute 5 minutes. Add rice; saute 1 minute. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly.
4. Add warm broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).
5. Stir in squashes; cook 2 minutes or until thoroughly heated. Remove from heat; stir in cheese and remaining ingredients. Serve immediately.
Nutrient Information: (serving size: 1 cup)
Calories: 142; %Calories from fat: 12.85%; Total fat: 2.028g; Protein: 5.736g
Carbohydrate: 25.4g; Dietary Fiber: 4.306g; Cholesterol: 1g; Sodium: 203mg
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Spicy Sauteed Yams with KalePreparation Time: 10 minutes
Total Time: 30 minutes
Servings: 6
Ingredients:
1/8 tsp. cayenne pepper
½ tsp. curry powder
2 tbsp. fresh lime juice
1/8 tsp. ground cardamom
1/8 tsp. ground cinnamon
1/8 tsp. ground cloves
1 fresh jalapeno chile, seeded and cut lengthwise into fine strips
1 3/4 lbs. kale, washed, stems removed, and torn
1 tbsp. olive oil
1 3/4 cups reduced sodium vegetable broth
1 lb. yams or sweet potatoes, peeled and cut into 1/2″ dice
Directions:
1. Combine the vegetables, broth, and ground spices in a large nonstick casserole and toss to mix.
2. Place over moderately high heat and bring to a boil. Partially cover, reduce heat slightly, and cook, stirring occasionally, until the liquid has nearly evaporated (15 to 20 minutes) and the root vegetables are fork-tender.
3. Toss well and transfer to a serving dish. Drizzle with lime juice and olive oil. Serve warm or at room temperature, sprinkled with jalapeno chile.
Nutrient Information: (serving size: 1 cup)
Calories: 168; %Calories from fat: 14.25%; Total fat: 2.66g; Protein: 5.344g
Carbohydrate: 31.33g; Dietary Fiber: 3.261g; Cholesterol: 0g; Sodium: 105mg
Again, if cooking is too much for you this holiday season, NutriFit is here to help serve up delicious healthy sides that come straight to your door! Call us at (310) 473-1989 or order online.
Stuck for delicious wholesome sides for Thanksgiving the whole family will enjoy, that are unique? Try my Apple Stuffing Casserole and Couscous Salad with Chicken & Cranberries.
Apple Stuffing CasserolePreparation Time: 10 minutes
Total Time: 55 minutes
Servings: 12
Ingredients:
2 cup (about 3 cups) McIntosh apples, pared and chopped
3 tbsp. canola oil
¼ cup celery leaves
½ cup celery, chopped
1 cup Mocha Mix lite
spray non stick cooking spray
1 medium onion, chopped
2 tbsp. parsley, chopped
¼ tsp. pepper
¼ cup raisins
¼ tsp. salt
1 cup water
16 slices whole wheat bread, dried, cut into 1/2″ cubes
½ cup fat free egg substitute
Directions:
1. Preheat the oven to 350°F.
2. Spray a 6-cup baking dish with cooking spray. Mix all the ingredients together, including raisins (if using), and bake for about 45 minutes.
Nutrient Information: (serving size: ¾ cup)
Calories: 144; %Calories from fat: 31.94%; Total fat: 5.11g; Protein: 4.27g
Carbohydrate: 22.59g; Dietary Fiber: 3.276g; Cholesterol: 0g; Sodium: 243mg
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Couscous Salad with Chicken & CranberriesPreparation Time: 10 minutes
Total Time: 20 minutes
Servings: 20
Ingredients:
1 (10 oz.) whole wheat couscous
1 (15 oz.) can garbanzo beans, drained and rinsed
2 tbsp. canola oil
¾ cup dried cranberries
10 oz. chicken breast, cooked and diced
2 cups fat free, reduced sodium chicken broth
5 tbsp. fresh mint, chopped
5 ea. green onions, chopped
2 tsp. ground cinnamon
1 tsp. ground cumin
2 tbsp. white wine vinegar
Directions:
1. Heat the canola oil, cinnamon, and cumin in a small saucepan, stirring the mixture constantly. Then pour the mixture into a small bowl to cool.
2. Bring the broth to a boil in a heavy saucepan. Mix in the couscous, chicken and cranberries. Cover and remove from the heat. Let it stand for 5 minutes. Then transfer the couscous to a bowl; fluff the couscous with a fork. Cool. Whisk the vinegar into oil mixture. Pour over the couscous. Mix in the green onions, beans and mint. Season with salt and pepper. Serve cold or at room temperature.
Nutrient Information: (serving size: ¼ cup)
Calories: 112; %Calories from fat: 15.77%; Total fat: 1.962g; Protein: 6.442g
Carbohydrate: 17.85g; Dietary Fiber: 2.433g; Cholesterol: 8g; Sodium: 65mg
But if cooking is too much for you this holiday season, NutriFit is here to help serve up delicious healthy sides that come straight to your door! Call us at (310) 473-1989 or order online.
I was just quoted in Urban Male Magazine about how to get and stay into shape. Here’s what I recommend to help you get a superstar body:
Take it slow.
Don’t try to run off a bad diet by doing an inordinate amount of time doing cardio or lifting really heavy weights. One thing you don’t want to do is end up with an injury that will set you back and derail you from your task and that can happen pretty quickly.
Abandon the booze cruise.
You might want to gravitate towards red wine and resign yourself to two drinks in any sitting, and keep that to once or twice a week. You don’t need the extra calories, or the headache the next day.
Eat omega-3 fatty acids.
If you’re really not a fish person, lean chick and turkey are fine, but try to find a fish you can embrace.
Eat dark leafy greens.
It doesn’t have to stop at broccoli. There’s kale, bok choy, collard greens and mustard greens. Vegetables in this family have a ton of phytonutrients, including fiber and Vitamin C and other important phytochemicals that boost your body.
And of course if you need help with your meals, sign up for NutriFit home delivered meals!
I’ve covered mint, parsley, sage and rosemary, but there is one mint I love to grow at home even more; basil. I seriously love the taste!
Basil can be grown indoors or outside, but here in Southern California we grow it outside all year around. My preferred varieties are Caesar or Genova as they have large aromatic leaves and are slow to bolt. We pick a few fresh leaves and put it on our home made pizza to really bring out the flavor of our other sustainable (with organic growing methods) garden-grown veggies we put on it, like tomatoes, peppers (hot and sweet) and eggplant (roasted).
Basil is very, very versatile, and works well in hot dishes as well as cold. It’s also very pretty and makes a lovely garnish. Coincidentally, it was thought to be an aphrodisiac by ancient Greek women, who rubbed it on their chest to keep their sailors faithful and coming home from the sea, but that’s not something I’ve tried (LOL)!
If planting some yourself, make sure it gets full sun, good drainage, and if you’re in Southern California, grow it any time of year. In other parts of the country where winter hits, grow it indoors.
Right on the trail of my post about the various uses for mint, there are three other herbs I highly recommend for someone’s healthy eating plan. These include parsley, sage and rosemary. So, why these herbs?
Parsley is a powerful diuretic which may also help lower blood pressure and is useful for urinary tract and kidney stone treatment. It’s great for breath and is a good source of vitamin C and is easy to grow.
Sage aids in digestion of gas producing foods and can help soothe a sore throat.
Rosemary is so easy to grow, the scent is calming, it decreases anxiety and helps with mental clarity.
All these herbs can be cooked with, made teas with, or used in aromatherapy. We grow them at our farm and use them in foods prepared at NutriFit. Order some today!
I’m mad about mint! There are several uses for mint that make it a real winner! First, it’s very easy to grow, and there are several varieties, all with slightly different flavor properties. Mint is also very “user friendly” – easy to stem, wash and stays well when stored properly (like a flower bouquet). You can brew the mint into a very flavorful tea by just steeping the whole stems (with leaves) in hot water. They also add a sparkling flavor to savory rice dishes, berry sauces and green salads.
At NutriFit I have a mint smoothie recipe I make in the blender by combining our own farm-grown mint leaves with banana, apple juice and tofu, and when the mixture is smooth, adding in a spoonful of mini chocolate chips. Process it just 10 seconds more, then enjoy this quick and easy mint smoothie recipe!
Some uses for mint are not just delicious to eat and drink; I use it in my garbage disposal as well! Along with lemon, orange and lime rinds, mint makes a great kitchen freshener. Simply grind the less beautiful or used leaves (out of the tea and into the garbage disposal) and it will lend the beautiful scent of mint to the room.
It’s easy to get a little careless in the kitchen, so to prevent food-borne illnesses I recommend being most mindful of time/temperature and cross-contamination issues. Here are the top five salmonella carriers:
1. Cross contamination between cutting boards that are used for raw animal and raw vegetables
2. Leaving food out for too long
3. Inadequate heating and cooling temperatures
4. Unclean hands; less often hand washing than is healthy
5. Unwashed fruit/vegetables that carry salmonella from the rind into the flesh of the item
Know that at NutriFit we adhere to the highest kitchen safety standards! I hope you will too for the safety of your whole family.
I am often asked what should be done when your child can’t finish what’s on their plate. Let them stop when they’re full, and if it’s still wholesome, save the rest for a later snack. I recommend a “no dessert if you didn’t finish dinner” rule, but research strongly supports a practice of not forcing kids to eat more than they are hungry for.
So how do you guesstimate the right amount for your child in the first place? Use the USDA’s MY PLATE site to get portion sizes that are appropriate for your children’s ages. As a rule of thumb, cover half the plate with fruits and vegetables and split the remaining half into two – one for starch, the other for protein.
Typically, high protein/high moisture foods spoil most quickly and are particularly susceptible to wastefulness because they’re hard to store or go bad more often.
NutriFit can help you with lunch box fare for your child. Click here and scroll down to the lunch box fare under entrées to choose from a variety of healthy delicious lunch menu items for your child.
Per research by UCS, come 2020, the projected 2 ppb ozone increase could lead to an additional 2.8 million respiratory ailments, 994,000 missed school days, and 3,700 seniors and 1,400 infants hospitalized for respiratory problems. These additional health impacts will also hurt the finances of nearly every segment of the population: in 2020 alone, the 2 ppb-climate penalty on ozone could result in $5.4 billion in additional health costs. Both ozone pollution and climate change are caused in large part by burning fossil fuels. To schedule a free presentation on Climate Reality, contact me at [email protected].
It’s an interesting debate about whether to ban sugar-sweetened drinks.
Two studies of U.S. adults found that greater consumption of sugar-sweetened beverages was associated with a pronounced genetic predisposition to elevated BMI and increased obesity risk. Proposals to reduce consumption of sugary drinks, which are implicated as a major contributor to obesity, are designed to counteract the environmental risk of beverage marketing. While education is presented as an alternative to policy solutions, neither is a substitute for the other. Education about the risks of sugary beverages is clearly necessary, yet the obesity epidemic continues to grow, making it clear that education alone won’t solve this problem.
And so the debate continues… Let me know your thoughts!
I have known for sometime that Yelp! was not being totally unbiased and now a FORBES blog post that proves it! They include forty genuine reviews from our NutriFit clients that don’t count to the overall rating. Why? Because we are not paying for advertising on their site! So here’s a note to all who have taken the time and trouble to post reviews about us:
A huge “Thanks for trying” to clients that care enough to bother! Apparently, despite honest, genuine effort, YELP is far from the same. I found this FORBES post all too true and consistent with our experience with YELP. We will not stoop to their low level of integrity and “pay for play”. We love your kind words, and encourage you to express outrage at these questionable business practices. We also ask that if you are inclined to do so, recommend us on the NutriFit Facebook page, LinkedIn, Citysearch, Twitter or whatever social media sites you use.
Again, thanks for your loyalty and patronage. It’s a pleasure to serve you all!
What a great article! Due to the rising cost of commodities, restaurants are able to save buy buying in bulk and cutting back in other areas, as opposed to supermarkets! So, eating out is actually cheaper than cooking in most cases!
The big difference between what this article quotes and what we do at NutriFit is that we are completely customized and healthy. So, order your own personal meals that start from just $49.30 a day and includes breakfast, morning snack, lunch, afternoon snack, dinner, soup or salad and dessert, or Family Fare where for just $44.95 for a hearty entree, you can feed three to four people! Now THAT’s a savings!
A recent study1 by Stanford University scientists suggests that “the published literature lacks strong evidence that organic foods are significantly more nutritious than conventional foods”, however it fails to address the beneficial aspects of the organic movement and provides a one-sided argument against organic. There are many valid reasons to buy organic that this study does not address, including supporting local farmers, reducing the use and intake of pesticides and organic’s role in sustainable farming.
The study implies that the only reason that people eat or buy organic is because it is nutritionally better than non-organic and that this ‘discovery’ that there is no nutritional evidence to support buying organic trumps all other reasons for supporting organic movement. It neglects the 36% of people who buy organic to support local farmers and 34% of people who buy organic because they are concerned about pesticides and toxins in non-organic food.2 It also fails to mention the negative impacts on health by pesticide intake from non-organic produce. A 2007 study3 showed an increased risk of Autism Spectrum Disorders in children born to mothers who were in close proximity to organochlorine pesticides during pregnancy. The nutritional benefits of organic food go beyond the basic nutritional composition of the produce itself, but to the pesticides the food is subjected to before it is consumed. The study undercuts the importance of the process by which organic produce is grown and the benefits associated with food that contains little pesticide.
The study also sells short the environmental benefits of organic farming. The USDA states that any product that is labeled organic must be “produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations.” There is an implication here for the holistic practices associated with the organic movement. This study does a disservice to those people who buy organic because they are concerned about the environmental impacts of organic farming and who support the sustainability aspect of the movement.
The study dismisses organic food and disregards the fact that there are other criteria that give organic value. The organic movement should not be tossed aside simply because no literature has been produced that demonstrates organic food to be significantly more nutritious than non-organic food. The environmental and social benefits of organic farming should not be overlooked when debating organic v. non-organic. The fact is that organic is not a black and white issue. We cannot possible make a well-informed judgement of the entire organic movement based one small issue.
1 “Are Organic Foods Safer or Healthier Than Conventional Alternatives?: A Systematic Review” published in Annals of Internal Medicine (2012)
2 NPR: “Organic Foods Have Broad Appeal, But Costs Temper Demand.”
3 “Maternal Residence Near Agricultural Pesticide Applications and Autism Spectrum Disorders among Children in the California Central Valley” published in Environmental Health Perspectives (2007)
Gluten-free diets are for people who have allergies to gluten, are gluten sensitive or have Celiacs Disease – not for weight loss! They do not give people more energy. Energy does come from eating a well-balanced diet, drinking plenty of water, eliminating non-nutritive sources of calories (such as vodka), exercising regularly and vigorously, sleeping adequately and well, and handling stress in a productive way.
It would be wonderful if that was better understood and accepted. If someone wants to try a gluten-free approach just for curiosity or to experience what other grains, rices, potatoes and yams taste like instead of wheat, great! There are many things that contain gluten that aren’t particularly healthy. But that doesn’t make things that are gluten free automatically healthy either.
Read yesterday’s article about Lady Gaga and her recent weight gain and learn more about our gluten free meal plans.
Here is a short video of NutriFit’s 25th anniversary party! Many thanks to our celebrities in attendance:
* Bryan Cranston – (Actor) Breaking Bad (TV Series)
* Sophia Gonzalez – (Actress)
* Laurel House – (Author of QuickieChick’s)
* Patty Guggenheim – (Actress)
* Mozaik – (Band)
* Richard Sabine – (Actor)
So, you want some new tricks to slash calories? Well, here you go:
1. Slash the wrong kind of fat by spreading olive oil on your toast instead of butter. The smallest amount gives just enough flavor to please your palate while eliminating highly saturated, unhealthy fat completely.
2. Slash calories by including a serving of fruit (1 medium whole or 1 cup cut up) or 2 servings of cooked vegetables with every meal or snack you eat. You’ll fill up faster, add more fiber, vitamins and minerals, and end up with more micronutrients than you can imagine.
3. Slash calories even further by including 1/2 cup of cooked beans or lentils every day. It works for the same reasons as above.
4. Slash fat by sautéing your vegetables in diced onions that you’ve “sweated” in a frying pan over medium heat, covered, for 5 minutes. Add minced garlic and your vegetables and you won’t even miss the fat – there’s so much flavor.
I often get asked about cooking and how to become a better cook. Cooking can be thoroughly enjoyable, or just plain frustrating to some, but here are a few home cooking tips to enhance your experience:
* Learn how to read a recipe – don’t start preparing until you’ve ascertained that you have all of the ingredients on hand, and understand the preparation instructions.
* Take your time – you’re not on TV! Don’t rush through the process even though you may think it’s easy. Preparation times can vary, and if you’re new to cooking, it can and most probably will take longer than anticipated.
* Start with the familiar. Make things that sound or look like something that you can relate to – preferably something you’ve tasted and enjoyed.
My company, NutriFit, recently turned 25. So what keeps someone motivated for that long? Motivational insight can be a big problem for some, for sure. Well, I know for a fact that if I eat properly and exercise daily, I’m healthier overall. I know that I rarely get sick, which means I’m rarely absent from my business. My exercise and nutrition habits contribute directly to my overall clarity of mind (and there are numerous studies that prove it – just ask Stephen Covey or read The Seven Habits of Highly Successful People) and level of energy (which soars with proper eating and working out), so my business benefits from that as well. My mood is elevated when I’m properly nourished and my emotional stability is improved, which results in a being a better, more balanced boss. Those are just the starters. One need only try it for a week to see how much this kind of regimen brings to the business, and the results are self-evident.
It’s no secret that eating well is essential for staying active and productive. Since September is Healthy Aging Month, Fruit & Veggies Month, Whole Grains Month and National Cholesterol Education Month, I thought it would be a perfect time to share a little review of the best whole food sources (e.g. better for you than pills) for the key nutrients that can keep you active and as productive as you want to be!
Some of the most common vitamin and mineral deficiencies include vitamin D, as spending less time outdoors means the body synthesizes less vitamin D through sunlight. Additionally, many people consume less milk and other fortified dairy products due to lactose intolerance. A couple of ideas for increasing your vitamin D intake include herring, which is an excellent sources of this important vitamin, and salmon, also a terrific source. That’s because the richest sources of D are fish liver oils. Cereals are often fortified with vitamin D as well.
B vitamins are an important for converting food to energy in the body. Folate, vitamin B6 and B12 are found in foods of animal origin, like meat, fish and dairy, and are water-soluble. These tend not to be stored in appreciable amounts, which makes their regular consumption a necessity. The greatest concentration of B6 is in meats, whole grains (especially wheat), vegetables and nuts. Turn to liver as a meat source for B6 (but mind your portions as organ meats are a concentrated source of cholesterol), and oatmeal, which is also a superior source. Bananas, white meat chicken, potatoes and avocado are also good. The richest sources of vitamin B12 are liver, kidneys, canned clams and oysters. Dietary folates are absorbed as folic acid, and folate is essential for the formation of both red and white blood cells. You’ll find black-eyed peas, white beans, spinach are all good sources, as are lentils and raisins.
The antioxidants, vitamins A, C, E and Selenium are important for preventing injury to cells and tissues of the body, most importantly the heart. High antioxidant intake has been shown to reduce your risk of heart disease, cancers and cataracts. Very high concentrations of vitamin A occur in cod and halibut, as well as nonfat milk, and dark leafy and yellow-orange vegetables and fruit. In much of the world, carotenoids supply most dietary vitamin A. The deeper colors are generally associated with higher carotenoid levels. Try sweet potatoes, carrots, spinach, winter squashes and cantaloupes for great sources of vitamin A, and citrus fruits, bell peppers, strawberries and tomatoes for vitamin C.
Vitamin E is found primarily in plant products, the richest sources being oils. Wheat germ oil is an especially concentrated source, so sprinkling a tablespoonful into your breakfast oatmeal or your morning smoothie are great ways of getting some into your diet naturally. You can also make your salad dressings with vitamin E rich oils, like sunflower oil. Selenium is found in whole grains and poultry, but if you like Brazil nuts – there’s great news! They are one of the single best sources, and so delicious. Mind the portion, though, as they are a concentrated source of calories.
Iron and Zinc are two important minerals that are commonly deficient in older adults. Iron can be problematic because of reduced stomach acid secretion, antacid and other medications that can interfere with absorption. Beef up your nutritional profile (did you get that pun???) with heme (animal) sources of iron found in red meats, dark leafy greens – or up your intake of beans, baked potatoes, and spinach. Add in a good source of vitamin C to your plant iron sources, as the body will take up three times more iron from those plant iron sources. People of all ages use iron for normal functioning, but be mindful of supplementation, as an excess intake may have adverse effects involving the cardiovascular system. That’s why I’m advocating eating natural foods that contain iron and zinc, which also occurs naturally in red meats and poultry. Again, oysters come up on top – this time, as sources of zinc.
Is your menu full? Do you have a good source of calcium? Adequate calcium intake is imperative for preventing bone mineral loss and the development of osteoporosis, for both men and women. The best sources of calcium are dairy foods, tofu, beans and green leafy vegetables, and our systems absorb calcium best in the presence of stomach acid, so start your day with this important mineral for best results.
Too busy, tired or unsure of how to cook for yourself? Let NutriFit cater to you personally or for the whole family, with Family Fare.
Last night was NutriFit’s 25th anniversary party. Here’s the speech I read about how NutriFit began…
About 35 years ago, I was a teenager studying at home one night with friends when the phone rang. It was a phone call that changed my life. My mom was calling from Israel to say that my father had died of a heart attack in the airport, waiting for the plane to bring them home from vacation.
I didn’t know it then, but the course of my life was forged – although it wandered for the next 10 years or so, as I went through the process of discovering what I really did NOT want to do. I had gone to Le Cordon Bleu in Paris, France at age 17 to pursue my passion of cooking – I had graduated from USC to pursue my interest in business – I had worked as part of a management team in major hotels to pursue my preference for customer service. And I taught group exercise classes and did personal training to pursue my interest in health. But throughout those years there was one thing that all of my bosses told me: ‘Jackie, you do great work, but you make a lousy employee. You really should work for yourself.’
So, one day, I quit. I decided that there was no better time to start my own business than that moment. But I didn’t want to do it alone, so I asked my best friend if he would be an official partner with me. I just didn’t want to be the only one on the business license! He said yes, as long as he didn’t have to quit his job or put any time into it. NutriFit was born! There were, to say the least, several problems.
First, what to do. I wanted to help as many people as possible so no one would get phone calls like I did – preventable, lifestyle chronic diseases don’t have to kill people. Second, how to do it without capital. I had no debt, but also no money. Third, who to do it for. How can one or two people help many? Well, you get the picture. Twenty-five years later, we’ve figured a few things out:
1. We know what NOT do to
2. We got creative. We BARTERED! And did a lot of schlepping, fetching, cooking and cleaning ourselves. And luckily survived two financial meltdowns in the US economy without ever missing a payroll or laying off an employee
3. This one was easy – we wanted to do it for EVERYONE. That means you. Our goal has always been to help people live a healthier life.
Have we succeeded yet?
The results have been amazing. From our first meal delivery service client, Lynda, who brought her cholesterol down from over 300 to under 160, to Dian, who is here tonight, just one of our wonderful clients from other states/counties who has lost over 100lbs with coaching, we have and continue to fulfill the mission – improving the quality of health through better nutrition and healthier lifestyles.
We also have another agenda, and that is to leave our planet in better condition than we inhabit it for future generations – we want to be good stewards. Our sustainable growing practices on The Mesa, our company farm, our use of local vendors and locally grown ingredients and materials, and the reuse – renew – recycle philosophy that governs our business says that we are doing our best.
Thank you for allowing NutriFit to be in existence today. We could not have done it without you.
There are so many tips and tricks to staying healthy on the road. If you are unable to let NutriFit fix you up with healthy travel meals, take into account these tips:
¤ Make low fat requests – restaurants want to please their patrons
¤ Request salad dressings, sauces and gravies on the side
¤ Request vegetables steamed, or request a lower fat alternative
¤ Ask the server to take the salt shaker, butter and chips off the table
¤ Ask for salsa as a condiment on baked potatoes instead of sour cream
¤ Order small servings
¤ Split entrees with a dining companion
¤ Stop eating when you are no longer hungry, take leftovers home
¤ Take the skin off poultry, trim visible fat from meat
¤ Blot extra oil from fried foods with a napkin
¤ Ask for whole grains instead of white rice, pasta and bread
¤ Choose fresh vegetables, beans or fruit
¤ Take snack foods with you every day
¤ Buy an insulated lunch bag and take it with you every day
¤ Keep drinking water close at hand
¤ Keep dried fruit, whole grain or graham crackers, bagels, baby carrots and fresh fruit handy
¤ Try to eat out no more than once a day
¤ Don’t let yourself get so hungry that you make unwise choices. Eat a small snack before you go out
¤ Make your “at home” meals especially healthy
¤ Concentrate on nutrient dense foods
¤ Eat a low fat breakfast, because your other meals are likely to be higher in fat
¤ Follow the 80/20 rule: eat healthy 80% of the time and splurge the remaining 20% of the time
¤ Choose restaurants and fast food places that offer healthy choices
¤ Always keep healthy, low fat, low sodium snacks and water with you
NutriFit sells delicious and healthy High Energy Bars & Mixes which are a convenient guilt-free snack while you’re on the road. All bars and mixes are handmade on the NutriFit premises.
Do you travel for work? Many of us do. In fact, Americans make more than 405 million long-distance business trips per year, accounting for 16% of all long-distance travel. Contrary to the stereotypical image of the business traveler heading off to catch a cross-country flight, the majority of long-distance business trips in the United States are taken to destinations within 250 miles of home and are by automobile.
Of course many of us travel for leisure too! About 42% of U.S. adults reported traveling by air for leisure trips in one year. The percentage of air travelers increases to 48% among U.S. adults who traveled for business purposes in the past year.
So, how easy is it to stay healthy while on the road? Not terribly, right? Of course eating out brings the convenience of time, thought and choice and the added benefit of social interaction (particularly when traveling alone for business). But, eating out brings higher sodium, fat and calories to your diet, limited control on how your food is prepared and is more expensive to eat out than to prepare your own meals. Here are some tips for staying healthy while traveling:
¤ Identify foods to choose and foods to avoid
¤ Learn how to balance meals each day so that overall diet is healthy
¤ Avoid all-you-can-eat buffets
¤ Find restaurants that honor special requests
¤ Choose healthier fast food restaurants
When selecting entrees, consider:
¤ Ordering chicken, turkey or fish instead of meat
¤ Ordering grilled, broiled, poached, roasted, or steamed items
¤ Avoiding cheese, cream or butter sauces Avoid fried and creamed items
¤ Avoiding salads made with mayonnaise
¤ Avoiding high fat breads, such as garlic bread, croissants and muffins
If you must choose desserts:
¤ Choose fruit or fruit-based desserts
¤ Choose Angel Food or sponge cakes, or meringues
¤ Eat a small mint for that after dinner sweet craving
Stay tuned for more tips and tricks to staying healthy on the road, or better yet, sign up for NutriFit meals, all ready to take on your travels.
Ever feel like you are not as sharp as you used to be? Your brain needs nourishment, just as much, if not more, than any other part of your body. Brain boosting foods and games are two ways to keep your brain functioning at its peak.
Brain Boosting Foods:
The brain is an organ, like the heart, and will benefit from a low-fat, low cholesterol diet.
• Choose chicken, turkey, tofu or fish, particularly salmon, mackerel, sardines, and tuna, which are high in Omega-3 fatty acids. Walnuts and flax oil are also high.
• Choose foods high in antioxidants. Particularly vitamin E, C and beta-carotene. Because the brain uses more oxygen than any other organ, it needs antioxidants to maintain itself. Dark leafy greens (kale, spinach, collards) fruits (blueberries, strawberries, cantaloupe, dried apricots, peaches, bananas) and vegetables (tomatoes, asparagus, sweet potatoes, avocados). For vitamin E, consider wheat germ oil and sunflower seeds.
•Choose monounsaturated oils, such as oil and canola oils. Avoid hydrogenated vegetable oils, found mainly in processed foods.
Mind Games:
• Keep a journal – write your memoirs or try poetry.
• Practice math – turn off the calculator.
• Play games – Scrabble or crossword puzzles for verbal skills. Jigsaw puzzles for spatial skills.
• Study – take classes. Learn or relearn something that interests you. Use it or lose it!
• Plan/plant a garden – engage in a multi-sensory activity that stimulates your brain and all your senses.
• Relax – relaxation helps clear the mind to make room for memories.
• Read a map – instead of using the GPS or asking for directions and take a new way home.
• Repeat things out loud. Hearing helps you (and others) remember.
• Read books – start with the classics you’ve never read.
• Turn off the TV – strengthen your powers of concentration by removing distractions and avoiding interruptions.
• Use visualization to improve recall – try to remember by visualizing what a person looks like, what they wore, what your last conversation was about.
• Pay attention – memory problems are often related to attention, not retention.
• Make lists – writing was invented as a mnemonic (helpful of the memory) device!
I was interested to read this Health and Nutrition update from Tufts University. My NutriFit recipes uses its own salad dressings. Nothing store bought! Here are the findings:
“The type of oil you use in your salad dressing might make a big difference in how well your body utilizes the nutrients in those leafy greens and other salad fixings. Monounsaturated fats, like those found in higher amounts in olive and canola oil, are most effective at liberating the fat-soluble nutrients in salad veggies, according to new Purdue University research. The study compared dressings made with higher percentages of saturated fat (butter), polyunsaturated fat (corn oil) and monounsaturated fat (canola) at three different levels of fats. Salads were fed to 29 volunteers, whose blood was subsequently tested for carotenoids such as vitamin A. Salads dressed with 3g of monounsaturated fat promoted as much carotenoid absorption as those with 20g of the other types of fat. The findings also raise a caution about low-fat salad dressings, scientists noted, suggesting that you may be losing out on nutrients as well as cutting fat. – Molecular Nutrition & Food Research”
Now you know the healthy foods for summer, but what do you actually DO with them? Here are two great recipes for you and your family and friends to enjoy, without the worry of ill-effects…
Watermelon Fire & Ice Salad
Ingredients:
1 tsp. NutriFit Calypso Salt Free Spice Blend
1 tbsp. fresh cilantro, chopped
½ cup green bell pepper, chopped
1 tbsp. green onion, chopped
2 fresh jalapeno chile, seeded and finely chopped
2 tbsp. lime juice
½ small watermelon, hollowed out to yield 3 cups finely chopped, seeded
Directions:
1. Combine all ingredients except watermelon rind, and mix well.
2. Scoop into rind, cover and refrigerate at least one hour.
Two-Bean and Roasted Pepper Salad
Ingredients:
1 whole red bell pepper
1 ½ tbsp. extra virgin olive oil
1 ½ tbsp. balsamic vinegar
1 tbsp. reduced sodium V8 juice
1 whole lemon
1 tsp. NutriFit Calypso Salt Free Spice Blend
2 cups green beans, trimmed, cooked, and cut crosswise into 1/2″ pieces
2 ½ cups great northern beans, cooked
Directions:
Char bell pepper over gas flame or under broiler until blackened on all sides. Wrap in paper bag and let stand 10 minutes. Peel and seed pepper. Cut pepper into matchstick-size strips.
1. Using vegetable peeler, remove peel from lemon in long strips. Cut into very thin strips.
2. Combine the Great Northern beans, bell pepper, green beans and lemon peel in a large bowl.
3. In a separate bowl, whisk together the Calypso blend, V8 juice and vinegar. Gradually add in the oil, then add the dressing to the bean mixture. Chill before serving.
*NutriFit™ Calypso Salt & Sugar Free Spice Blend available for purchase at nutrifitonline.com/shop
To continue my list of healthy summer BBQ to enjoy this year, here are four more to indulge in this season.
Beans: Beans are backyard barbecue favorite. They’re also great sources of folate, fiber, protein and a good source of iron, in addition to being very low in fat. The health benefits of beans include lowering cholesterol, stabilizing blood sugar and controlling diabetes, reducing the risk of cancer and heart disease, preventing constipation and fostering weight control, as do all legumes. Go meatless without missing the protein by adding beans to your menu.
Berries: Berries pack a real nutritional punch! Considering their size, berries contain a whopping percentage of phytochemicals, in addition to vitamins A, C and E, folate, potassium and fiber, all of which provide numerous health benefits. Serve them in salads, smoothies, desserts, and on their own for a delicious summer treat.
Cherries: Fresh fruits and veggies are always a good ideas but delicious, summer cherries it would seem, are especially good at promoting heart health. Recent studies indicate that a cherry-enriched diet helps lower body fat (due to their anti-inflammatory properties, especially the important “belly” fat), inflammation and cholesterol – all risk factors associated with heart disease. The reason seems to be the beta carotene (cherries have 19 times more than blueberries or strawberries) vitamin C, potassium, magnesium, iron, fiber and folate found in Cherries. Enjoy them fresh or even dried in salads, muffins or pancakes.
Leafy Greens: Spinach, kale, collard and mustard greens are at their peak during the summer months, and in addition to having what is perhaps the most concentrated nutrition of any food, they also make versatile side dishes for barbecue season. Greens are nutritional superstars and are loaded with more vitamins, minerals and antioxidants than I have room to list here. Some of the highlights are iron, calcium, potassium, and magnesium, vitamins K, C, E, and many of the B vitamins. Try your greens fresh (minimal cooking is best) or pan-wilted.
So eat up! And if cooking is not on your agenda this summer and letting someone reliable do it for you, then sign up for either personally catered meals or family fare meals with NutriFit – now in it’s 25th year this month!
This summer indulge in these delicious treats knowing how good they are for you.
Corn: As the saying goes, “knee high by the 4th of July” – meaning corn on the cob is at its peak during the summer. Corn is a heart healthy treat, not just because of its fiber content, but also because it is a good source of folate, an important B vitamin. Corn is also a good source of thiamin (vitamin B1), pantothenic acid (vitamin B5), vitamin C, phosphorus and manganese. Sweet corn needs a gentle touch – don’t overcook it or swath it in butter. Leave off the salt and steam it for 5 minutes, then eat and enjoy!
Seafood: Chicken and steak may be traditional summer grilling fare but you want to remember to add some heart healthy seafood to your summer grilling menu. Salmon, albacore, mahi-mahi and shrimp, marinated with lemon juice and herbs, make great grilled entrees, and are amongst the best sources of heart healthy omega 3 fatty acids, in addition to being much lower in artery-clogging saturated fat.
Iced Tea: Drop sodas and make the switch to refreshing and healthy iced tea. It’s easy to brew up a batch of your own favorite type – there are many different kinds of iced and traditional teas to try. Enjoy a refreshing beverage that is full of health benefits, including antioxidants and other immune system boosting phytonutrients. Making your own allows you to control what it’s sweetened with – try agave, an all-natural honey-like sweetener that’s practically calorie free and doesn’t raise blood sugars.
Watermelon: What’s a summer day without watermelon? At its peak in summer this fruit is also a good source of vitamins B1 and B6, magnesium, potassium and lycopene. The major health benefits of lycopene include its ability to protect against prostrate cancer, prevent heart and kidney disease, and the decay of the brain and nervous system as a result of aging.
In a few days I will post some more delicious and healthy summer BBQ foods.
I have often talked about the dangers of salt and here is yet more research from Tufts that back this up.
“Here’s another reason to watch the salt in the foods you eat: Not only can high sodium intake from dietary salt boost blood pressure, but a new study shows it can also damage blood vessels. That, in turn, in what scientists called a “sodium amplification loop,” could raise blood pressure still more, further increasing the risk of heart disease. US researchers studied 5,556 men and women in the Netherlands and found a link between higher sodium intake and two biomarkers for blood-vessel dysfunction. Study participants were not taking medication for hypertension. Researchers noted that past studies of people without hypertension have found little short-term effect of salt on blood pressure, yet salt “for unclear reasons, is associated with hypertension if consumed chronically.” The long-term effect of high salt intake on blood vessels could help explain this, they suggested.”
I am proud to say I developed my own salt and sugar-free gourmet spice blends, which are sold through my company, NutriFit. We use these in our meals and sell them individually for you to use at home. Buy a sampler pack today!
Read more about how a Low-Salt Diet Fights Heart Disease Directly.
I came across several great studies from Tufts University and this is just another good reason to get enough sleep!
“To eat right tomorrow, get a good night’s sleep tonight. Two studies presented at the annual meeting of the Associated Professional Sleep Societies report that sleep-deprived subjects show brain changes that affect their decision-making and predispose them to poor dietary choices. Both were crossover studies, in which 23 and 25 healthy subjects were tested after being shorted on sleep and after sleeping normally; both used functional magnetic resonance imaging (MRI) to study brain activity. The first study compared sleeping normally with staying up all night, with snacks at 2:30 a.m. and breakfast at 8:30 a.m. Participants were then quizzed about food desires and given MRI scans. When subjects were well-rested, the scans showed greater frontal-lobe activity in areas indicative of decision making. The second study compared 6 days of sleep deprivation with normal sleep. When sleep deprived, subjects responded to fatty, sugary foods with brain activity much like that in studies of the obese.”
Read more in their Health Update Archive
Here are remaining easy, refreshing and original recipes that are both seasonal and simple and won’t weigh you down this summer!
Apricot Tomato Caprese Salad RecipeServing Size: 4 slices tomato Servings: 3
Ingredients:
4 ea. Roma tomato
3 ea. apricot
6 oz. fresh mozzarella cheese
3 ea. basil sprigs
1 tbsp. balsamic vinegar
½ tsp. NutriFit Lemon Garden Salt Free Spice Blend*
2 tsp. extra virgin olive oil
¼ tsp. Salt
Directions
Slice tomatoes about 1/2″ thick. Halve apricots carefully. If the halves are thick, slice each half horizontally into two pieces.
Alternate slices of tomato, apricot and fresh mozzarella cheese.
Top each salad with fresh basil.
Whisk together vinegar and spices, drizzle in oil and spoon over salad.
Island Fruit SlushServing Size: 1 cup Servings: 2
Ingredients:
1 cup nonfat vanilla yogurt
1 ¼ cups orange juice
1 cup watermelon, cut into cubes
½ cup pineapple chunks with juices, fresh or canned
½ cup unsweetened strawberries, fresh or frozen
½ cup unsweetened raspberries, fresh or frozen
Directions
Put all of the ingredients in a blender and blend until smooth.
Strawberry n’Flax MuffinServing Size: 1 standard muffin Servings: 12
Ingredients:
1 cup fresh strawberries, cut into chunks
1 ea. Egg
¾ cup brown sugar
¾ cup fat free milk
¼ cup unsweetened applesauce
1 cup white whole wheat flour
1 cup quick-cooking oats
1 tbsp. flaxseed, ground
1 tsp. baking powder
½ tbsp. baking soda
¼ tsp. cinnamon
¼ tsp. salt
Directions
Heat oven to 375 degrees. Spray a muffin pan with cooking spray.
Rinse the berries gently. Cut into small pieces, pat dry with paper towels.
Beat egg with sugar at medium speed until thick and smooth. Beat in milk and applesauce.
Combine flour, oats, flax seed, baking powder, soda, cinnamon and salt in measuring cup, stir well. Add to egg mixture, stirring just until dry ingredients are moistened. Stir in strawberries. Divide batter evenly among muffin cups. Sprinkle with additional sugar if desired.
Bake 15 minutes, or until muffins spring back when touched. Cool 5 minutes; remove from pan.
Last week I discussed how it’s the time of year when you really don’t want to be weighed down. Here are some easy, refreshing and original summer food recipes that are both seasonal and simple.
Roasted Asparagus Soup RecipeServing Size: 1 cup Servings: 8
Ingredients:
3 lb. asparagus
1 tbsp. extra virgin olive oil
½ cup onion, finely chopped
¼ tsp. salt
1 tsp. NutriFit Lemon Garden Salt Free SpiceBlend*
1 ea. Potatoes
5 cup vegetable broth, no salt added
Directions
Wash and peel asparagus. Roast in a 400F oven for 15 minutes. Cool. Set aside 1/2 cup 2 inch long asparagus tips cut on the diagonal for garnish.
Heat the olive oil in a soup pot and add the onions, 1/2 teaspoon salt and Lemon Garden blend..
Sauté over medium heat for about 5 minutes, until the onions are soft. Add the potatoes and 1 cup stock, over the pot, and cook until the potatoes are soft, about 10 minutes.
Add the asparagus and 1 quart stock; cook uncovered over medium heat until the asparagus is tender, about 15 minutes.
Puree the soup in a blender or food processor, return it to the pot. Season to taste with salt and pepper.
Drop the asparagus tips into lightly salted boiling water and cook for 1 1/2 minutes, until just tender. Rinse them under cold water unless the soup is going to be served immediately.
Dandelion and Watercress SaladServing Size: 1 ½ cups Servings: 6
Ingredients:
3 cups dandelion greens, cleaned and washed
2 cups watercress sprigs
1 cup carrot, grated
1 cup cucumbers, seeded, peeled and sliced
Directions
Trim tough roots from the greens. Combine the salad ingredients in a bowl. Refrigerate until ready to serve.
Date-Walnut SpreadServing Size: 2 oz. Servings: 1
Ingredients:
2 cups dates, chopped
½ cup water
1/3 cup walnuts, chopped and toasted
¾ cup Greek yogurt
Directions
Cook the dates in the water until soft. Cool.
In the workbowl of a food processor, process the dates until nearly smooth.
It’s the season of less and lighter – summer. The time of year when you really don’t want to be weighed down. Here are some easy, refreshing and original ideas for optimizing your food choices that are both seasonal and simple.
People tend to show off more skin during the summer months so a lot of emphasis is placed on trimming down and shedding some of that extra winter weight. Luckily, there are a lot of healthy raw fruits and vegetables in season that will not only help with weight maintenance but actually improve the overall appearance of the skin. Fiber, vitamins and minerals found in several summer food favorites, will fuel the body, minimize bloating and promote the appearance of glowing skin.
To look your very best this summer, try eating and drinking these powerful ingredients:
Spring and Summer Greens – Asparagus and dandelion greens are extremely moisture rich and will allow the body to stay hydrated longer, promoting good health. They also contain numerous vitamins and minerals that boost immunity, aiding the body in staying healthier.
Green Tea – Rather than drinking diet soda, enjoy iced or hot green tea this summer. Diet soda contains artificial sweeteners which can cause bloating. Additionally, green tea is a great source of antioxidants which have an added internal skincare benefit as well.
Dairy products – Research has indicated that fat-free milk, cheese and Greek yogurt are all essential for aiding in weight loss as it promotes in increase of fat lost through the gastrointestinal system. Women and growing children should consume three servings of non-fat dairy products per day to reap the weight management benefits.
Citrus and other Fruit – Summer citrus fruits, like apricots and oranges, contain pectin which stimulates weight loss. A well balanced diet should always include three servings of fruit a day.
Red Fruits & Vegetables – Tomatoes, watermelon and strawberries are all excellent sources of lycopene which hydrate the body at a cellular level. Additionally, these items are antioxidant rich and help to prevent the breakdown of collagen from the sun’s harmful rays, making the skin appear more youthful.
Next week I will post some creative, delicious and of course, nutritious menus. In the meantime, check out these summer recipes.
Got allergies and stress about the idea of going to a restaurant for fear of a reaction? Here’s what you can ask your server to ensure no bad outcomes to a nice evening out:
What type of cooking/flavoring oils do you use?
What type of soy sauce do you use?
When looking at a menu consider the things like condiments, cross contamination possibilities and hidden sources of sugars (ie. other things to be mindful of when eating out include sauces, dressings and incomplete or misleading descriptions).
I always recommend that you ask the waiter about the specific food issue you have, and politely explain that you have a serious allergy. That way, the server will really ask the chef, instead of figuring you for a neurotic foodie.
Of course, my company, NutriFit, accommodates all allergies and we carefully plan meals to meet your needs. Call me or sign up today to discuss your concerns: https://www.nutrifitonline.com/catering.html
I have worked with Anne and have known her to have a well-rounded, balanced approach to vegetarian dietary principles, but can imagine that she feels extreme pressure to stay painfully thin. I also know that it is difficult, but possible, to maintain an extremely low weight without starving.
Generally speaking, extreme eating regimens are nothing new to many actors and actresses, who often pursue these avenues to get ready for roles. Are they necessary? Not in my opinion. Hummus is a healthy food. Radishes are healthy foods. Kale is a healthy food. Alone or in combination, they don’t constitute a healthy diet, or a good way to lose weight, without additional foods.
Read the full story here.
Sleep has been shown to play an important role in weight management. There appears to be a correlation between obesity and getting insufficient sleep, which is defined for most adults as less than 6-7 hours per night, though the number of hours of sleep needed vary tremendously from person to person. Simply, the more hours you’re awake, the more food you tend to consume, plus eating to stay awake is not uncommon. Overlaying factors are accumulated sleep debt caused by chronic inadequate sleep and poor quality sleep, etc. Inadequate sleep can have serious health consequences beyond obesity though, including psychological issues, including depression. And, a lack of ability to focus or concentrate is associated with insufficient sleep.
So get some sleep! But how? I know this doesn’t always come easily to most of us and in my experience, two servings of dairy-rich foods daily, like nonfat yogurt and milk makes the body feel relaxed and ready to sleep. The tryptophan – contained in dairy-rich foods – is an amino acid that has been shown to affect the part of the brain that governs sleep. Tryptophan is then converted into serotonin, which then is converted into melatonin – both of which make you feel relaxed and ready to sleep.
Nearly every day, you hear about some miracle potion, powder or pill that will “cure all your ills”, or magically “make you strong and healthy”. Tempting though it may be to hear, we know that anything that sounds too good to be true probably is just that – too good to be true. However, there are some very reliable ways to maintain and gain muscle strength, toned physiques and beautiful skin and hair. Nature gives us tips for living a healthier life by providing the optimal ingredients and age defying foods!
“Muscle is the absolute center piece for being healthy, vital and independent as we grow older,” says Miriam Nelson, director of the John Hancock Research Center on Physical Activity, Nutrition and Obesity Prevention at Tufts University’s Friedman School of Nutrition Science and Policy in Boston. Furthermore, she asserts, “what makes us look older, more than anything else, is losing muscle and gaining body fat as we age”. Clearly, we all need to build up muscle and stem muscle loss. What’s the best way to do it? Our best tip for living a healthier life would be to start combining strength and resistance training with a healthy diet, which includes consuming adequate lean proteins, favorable carbohydrates and healthy fat in the right amount and at the right time of day.
Strength training will help preserve muscle power, maintain and/or improve bone mineral density, and may help control blood sugar in people with type 2 diabetes. Resistance training can also help improve muscle power, enabling your muscles to produce speed and force needed to do a wide range of simple tasks.
Of all macronutrients, protein helps build muscle most. One of the newest areas of scientific research today is in whey proteins. Whey proteins are a source of energy during prolonged exercise. Whey is especially rich in the branched chain amino acids isoleucine, leucine and valine, which have stimulatory roles in protein synthesis. And researchers have discovered that as we age, we need more protein that’s rich in the amino acid leucine, than do younger people. The best time to consume a whey protein-based snack – just after you finish your workout. Consider trying NutriFit’s newest snack – the Mighty Muscle Mix. The Mighty Muscle joins the Mighty Mix family of snacks that are sold online at (individually or by the dozen). They contain specially formulated whey protein crisps, along with dried cherries, dates and almonds.
But what about looking great? What you eat can make a definite difference in that way you feel, and the way you look. Here are some suggestions for looking your best on the outside, while you’re building strength on the inside!
Extra virgin olive oil provides a great source of good fats to help absorb nutrients from fruits and vegetables, and carry those nutrients throughout the body. This age defying food will also help keep your skin glowing and your arteries clear.
Wild salmon and other cold water fish (like sardines, herring, trout, tuna and mackerel) are great sources of protein (we know that helps repair and maintain the body), including the skin on a cellular level. The omega-3 fatty acids DHA and EPA may shield cell walls from free-radical damage caused by UV rays. EPA helps preserve collagen helps keep skin supple (it’s an anti-inflammatory). Walnuts are also an excellent source of omega-3 fatty acids and also contain vitamin E, which is a powerful antioxidant.
Green, red, and yellow leafy vegetables (think dark leafy greens, strawberries, tomatoes, oranges, blueberries, kiwi, papaya and sweet potatoes) are all age defying foods that help repair skin cells, detoxify the body and keep skin clear. Beans and other legumes are also anti-inflammatory foods, which are key in preventing sagging skin.
Good luck and in the meantime, don’t hesitate to contact me at www.nutrifitonline.com or www.jackiekeller.com with your questions or comments!
I was moved to tears by this note from one of our NutriFit clients this week. I had no idea I could make such a difference, and reading it so validates me and makes all the effort of dedicating the last 25 years to helping others as best as I can, completely worthwhile. I am deeply touched and grateful.
Hello Jackie –
I wanted to take this opportunity to let you know that your service has been the most wonderful experience. I want you to know that what you have done for me goes far beyond just providing nutritious meals and saving me some time.
When I signed up for your plan, I was in a very difficult place – I have been struggling with an eating disorder for quite some time now, and I was at a point where I had lost all trust and confidence in my own ability to properly take care of my food needs – both nutritionally and emotionally. While I was hyper aware of the nutritional values (vitamins, calories, etc) of all sorts of foods, I just didn’t know what a proper portion of food looked like anymore – I didn’t trust my judgment of how much I could comfortably eat, and I had developed a completely overwrought and irrational fear of certain foods (labeling them as “bad”) – so I decided I needed someone to help me feel confident again, and bring me back to a nurturing and fearless relationship with food.
That is when I called you. And you have helped me SO much. Not only in our first conversation, where you made me feel that you really cared for how I wanted to eat; your whole teams open, caring communications in all matters, the beautifully prepared meals, the feedback forms, our ongoing communications – you have no idea what all this has done for me. The first time I opened one of your bags I literally cried. Here was someone lovingly preparing a meal for me and putting it into little boxes that I could easily take to work or open when I came home at night… I have not felt taken care of in this way since my mom made me lunch sandwiches in elementary school.
Thank you thank you thank you. I assume that you already know this, but I want to tell you from my heart: What you do is making the world a better place.
All the very best.
I came across this research from three universities which concluded that overweight women may never escape the painful stigma of obesity – even after they have shed the pounds. While I have not done any amount of research on social stigmas associated with previously obese women who conquer fat, I do concur that there is a perception that obesity is a controllable condition. In my 25 years of working with this population, I can honestly say that the vast majority of my clients who have obesity and food-related issues can and do overcome them. Some need more time and consistent, dedicated energy. Others do so more easily. Very few (that I have met or worked with) have considerations that render them helpless in the fight against fat. Therefore, I have informally concluded that most obese people can lose weight, and therefore the assumption that “we have to be more forgiving of fat” in general is erroneous.
I do believe that there is a social stigma associated with being obese. Personally, I think that women who overcome it successfully, and for long periods, are regarded with respect, not derision.
That bacon double cheeseburger might be as bad for your brain as it is for your heart. New findings on 6,183 women over age 65 participating in the Women’s Health Study show that saturated fat may contribute to decline in cognition and memory, while healthy monounsaturated fat could actually protect your brain. “When looking at changes in cognitive function, what we found is that the total amount of fat intake did not really matter, but the type of fat did,” researchers said. Participants completed food questionnaires at the start of the study and were tested for overall cognitive function and verbal memory, then retested for mental abilities twice more over 4 years. Women who ate the most saturated fat had worse scores than those consuming the least and were more likely to decline over time. Those consuming the most monounsaturated fat, like that in olive oil, scored higher initially and were at lower risk of mental decline. – Annals of Neurology
A few weeks back I gave you how you can get vegetarian meal plans delivered. Many people ask me if there is a vegetarian diet for athletes too, and this is what I say… a vegetarian sports nutrition plan is possible. Vegetarian athletes can eat enough protein to satisfy their bodies’ needs if they wisely choose plant proteins. Lacto-ovo vegetarians (who eat eggs, milk, yogurt, cheese, and other dairy foods but no meat) have a much simpler vegetarian sports nutrition plan, because these foods are excellent sources of life-sustaining protein and contain all the essential amino acids.
The key to a vegetarian diet for athletes who are total vegetarians, or vegans (who eat no milk, eggs or other animal proteins), is to eat a variety of grains that have complementary amino acids. For example, beans and rice is an example of mixing legumes (peas and beans) and grains. Also, tofu is an excellent addition to vegetarian sports nutrition. Tofu has made headlines because it is a high quality plant protein that contains all essential amino acids and offers the bonus of phytochemicals that protect against heart disease and cancer.
Per pound of body weight, bodybuilders actually need less protein than endurance athletes such as runners. That’s because protein, more precisely the amino acids that are the building-blocks of protein, is actually used for fuel during intense exercise, particularly when carbohydrates are not available. Protein can provide up to 10% of energy during exercise when a person is carbohydrate depleted. But here’s the catch: Even though endurance athletes may need more protein per pound of body weight, they tend to need a smaller total intake of protein because they often weigh less than bodybuilders. For example, a 200-pound bodybuilder may need about 140 g of protein a day (0.7 g of protein per pound), whereas a 150-pound marathoner may need about 120 g of protein per day (0.8 g of protein per pound). Most people can get enough protein through their diet, eliminating the need for protein supplements.
A vegetarian diet for athletes can have adequate quantities of protein, but they must be willing to eat large amounts of plant proteins. This is often easier for men with hearty appetites than for weight-conscious women. If you are following a vegetarian sports nutrition plan that consists primarily of grains, fruits, and vegetables, you are probably eating an unbalanced vegetarian diet for athletes.
Per pound of body weight, bodybuilders actually need less protein than endurance athletes such as runners. That’s because protein, more precisely the amino acids that are the building-blocks of protein, is actually used for fuel during intense exercise, particularly when carbohydrates are not available. Protein can provide up to 10% of energy during exercise when a person is carbohydrate depleted. But here’s the catch: Even though endurance athletes may need more protein per pound of body weight, they tend to need a smaller total intake of protein because they often weigh less than bodybuilders. For example, a 200-pound bodybuilder may need about 140 g of protein a day (0.7 g of protein per pound), whereas a 150-pound marathoner may need about 120 g of protein per day (0.8 g of protein per pound). Most people can get enough protein through their diet, eliminating the need for protein supplements.
This information comes from the writing of Nancy Clark, RD, one of the nation’s leading experts on sports nutrition.
The average person in the U.S. consumes about 3,500 milligrams of sodium a day. That’s more than twice the maximum recommended amount for people 40 and older, and anyone with high blood pressure. And it’s one-third more than the 2,300 mg maximum recommended for everyone else.
Where does it come from? Why does it matter? What are some ways to reduce sodium intake? All relevant questions – so read on for some straightforward, simple answers and solutions for cutting back on salt!
According to research and editorial commentary published in the British Medical Journal “the importance of the association between excess salt intake and raised blood pressure – leading, in turn, to strokes and coronary heart disease – cannot be overstated”. Since nearly 77% of the salt in the U.S. diet comes from packaged foods, the good news is that major food manufacturers, like ConAgra and Unilever, are making commitments to reduce sodium in their products. Other companies and some restaurants are following suit. But salt appears to damage the heart and blood vessels beyond it’s impact on blood pressure. High blood pressure damages the kidneys, and salt may make it worse. High-salt diets increase calcium losses in urine, which might well have an impact on osteoporosis. High blood pressure can thicken the muscles in the chamber of the heart that pumps blood throughout the body, causing left ventricular hypertrophy. And stiff arteries, often an early sign of heart disease, appear to be more prevalent in people with higher salt diets. More research is coming on the necessity of cutting back on salt.
Sodium sensitivity is somewhat fickle. African-Americans have a much higher sensitivity, and so do post-menopausal women. But everyone can benefit from exercise (which lowers blood pressure), losing weight (improving the ability of insulin to ferry sugar from the blood into the body’s cells and lowering blood pressure in those who have elevated numbers) and drinking moderately, if at all (heavy drinking can sharply raise blood pressure).
Additionally, following ways to reduce sodium intake can yield tangible benefits:
Cut back on canned soups and meats, cold cuts, frozen meals and prepackaged salad dressings. Avoid brined or salt-dried foods.
Rinse canned beans, vegetables and tuna to remove surface salt and the canning liquid, which is where most of the sodium can be found.
Limit the use of condiments like soy sauce, barbecue sauce and marinades, unless they have lower sodium values (preferably under 300 mg/serving). Instead, choose high-acid (thus tenderizing) citrus juices, vinegars and alcohol to soften and flavor meat and poultry, along with fresh herbs and garlic.
Read food labels and look for products that have no more than 140 mg of sodium per serving, the amount that’s considered low sodium by the FDA.
Use salt and sugar free herbs and spices, like the ones that I use for our clients at NutriFit! I have designed six sensational seasonings, our own proprietary spice blends, and they’re available online.
Consume no more than one food per day containing 480 mg of sodium or more per serving, the limit that the FDA allows on foods labeled as healthy.
Buy fresh vegetables or frozen ones. If choosing canned, choose “no salt added” varieties.
Watch your medications – some that contain sodium bicarbonate can increase your overall sodium intake.
Don’t add salt to your meals before you taste them.
Read the labels on your fresh poultry and meat purchases. Some brands are pumped up with salt water. And check out the sodium on your fresh sausages!
The taste for salt is an acquired taste – we learn it over time. As a habit, it can be unlearned. Give yourself time to adjust to the taste of food with less salt. There’s no issue with cutting back on salt gradually, and use natural flavor enhancers, like lemon, as well as fresh and dried seasonings, to help provide flavor and excitement to your healthy cooking! Check out my blog and website for more ideas, recipes and products for more ways to reduce sodium intake, and take a look at NutriFit’s low sodium meal plans.
Food allergy vs food intolerance continue to be terms that are misused and misunderstood by the general public. A frequent misconception is that all reactions to food are allergy-based. When an allergic food reaction occurs, proteins from the food, called allergens, must be absorbed from the gastrointestinal tract, interact with the immune system , and produce a response. This reaction occurs consistently after consumption of a particular food and causes functional changes in target organs. NOT ALL REACTIONS ARE ALLERGY BASED. Until the actual food allergy is properly diagnosed, the term adverse food reaction, which is an umbrella term used for any undesired food reaction, should be used.
A food intolerance is an adverse reaction to a food caused by toxic, pharmacologic, metabolic are idiosyncratic reactions to food or chemical substances in food. There are two types of adverse food reactions, intolerances and hypersensitivities. Food hypersensitivity occurs when the immune system reacts to a substance (food) that is usually harmless because the immune system erroneously assumes it is harmful.
Symptoms of true food allergies may occur within seconds or up to 2 hours after consuming the food. Most commonly (Type I allergies), they may include nausea, vomiting, severe abdominal pain, bloating, diarrhea, eczema, itching, hoarseness, wheezing cough, chest tightness, hypotension, and shock. Of course, we are all familiar with anaphylaxis (this is the most dangerous allergic reaction). There is a wide range of symptoms (actually they are classified into 4 types).
Symptoms of food intolerances include some of the same things that food-allergy sufferers experience, including gastrointestinal, cutaneous, and respiratory disorders. However, allergy skin testing is not used in diagnosing food intolerances.
As for weight implications, there is no evidence that I’m aware of that links overweight issues to food allergies. In fact, in children, there may be decreased weight for height due to malabsorption and food allergy. Clinical signs of malnutrition would have to be assessed, including the evaluation of fat and muscles stores.
Bloating is a common side effect of food intolerances, but should not be confused with actual weight gain, and in and of itself is not a basis for diagnosing anything.
My Honda Clarity FCX is trying to tell me something…time to refuel! But am I worried that I won’t make it to the station? Heck no – see- I still have at least 18 miles left on this tank of hydrogen, the cleanest, most abundant element in the universe.
Is eating more fruits and vegetables the best way to reduce obesity? Maybe not, according to new research. While debates among policymakers over Medicare reform intensify, rethinking eating habits could reduce obesity and help mitigate its enormous strain on the popular health insurance program.
2x
American adults consume twice the amount of calories from cookies, candy, salty snacks, and soda than is recommended to maintain a healthy weight.
$38,000+
Additional dollars Medicare will spend over the lifetime of an obese 70-year-old compared to peers of normal weight.
$1.2 billion
Amount that could be saved in Medicare spending between 2005 and 2030 if half as many Americans were obese.
Now you have some delicious wholesome vegetarian soups, here are two of my favorite vegetarian entrees that cost less than $5 to make! Please enjoy my Quinoa Casserole and Multi-Bean Vegetarian Chili recipes:
Multi-Bean Vegetarian Chili
Servings: 8 Serving Size: 1 cup
Ingredients:
½ cup green bell pepper, chopped
2 cups black beans, cooked
¼ cup chiles, green or jalapeno, diced (optional)
1 cup corn kernels
3 cloves garlic, crushed
1 cup lentils, sorted and rinsed, uncooked
1 tsp. NutriFit Calypso Salt Free Spice Blend
1 cup onion, chopped
1 cup red beans, cooked
5 medium tomatoes, chopped
Directions:
1. Heat a large pot sprayed with olive oil cooking spray over medium heat, add the onions, bell peppers and garlic and cook until the onion is translucent, but not brown. Add remaining ingredients, bring to a boil, then reduce heat, and simmer for not less than 30 minutes and up to 2 hours, covered. Longer cooking time yields more flavorful results. After 30 minutes, check for seasoning and add more Calypso or cayenne pepper to taste. Great the next day and freezes well.
Nutrient information:
Calories: 374; Carbohydrates: 69.88g; Fiber: 13.35g;
Fat: 1.25g; Sodium: 298mg; Protein: 25.24g
Quinoa Casserole
Servings: 4 Serving Size: 1 ½ cups
Ingredients:
2 cups garbanzo beans, cooked
½ cup onions, chopped
1 cup carrots, chopped
1 cup turnips, cubed
4 cups vegetable broth
½ tsp. sea salt
2 ea. garlic, minced
1/3 tsp. cumin
2 tbsp. extra virgin olive oil
1 cups quinoa, uncooked
6 cups swiss chard leaves, stemmed
½ tsp. black pepper
1 tbsp. NutriFit Lemon Garden Salt Free Spice Blend
Directions:
2. Drain liquid from beans, rinse thoroughly. Set aside. Rinse quinoa through a colander twice. Set aside.
3. Heat a stockpot over medium heat. Add olive oil, onions, garlic, cumin and black pepper. Cook, stirring constantly, for 2 minutes.
4. Add UNCOOKED quinoa and toast over medium heat, stirring, for 5 minutes, or until quinoa is browned and fragrant.
5. Add garbanzo beans, salt and stock and cover. Turn off heat and let quinoa hydrate into liquid, about 20 minutes.
6. Add swiss chard leaves, coarsely chopped, and stir until chard is wilted.
Nutrient information:
Calories: 387; Carbohydrates: 57.77g; Fiber: 10.45g;
Fat: 12.05g; Sodium: 794mg; Protein: 13.68g
With so many people moving towards vegetarianism, finding affordable and wholesome ingredients can sometimes present a challenge. But fear not – here are two delicious, and of course, healthy soups for only $3.75 each. Make one a week, freeze some or divide them up to take to the office, or as a quick snack during the week. Do you like to dunk? If so, add a few of my favorite Ak Mak Crackers from Trader Joe’s and regular markets, too. I also recommend a healthy corn muffin for something a little heartier!
Roasted Tomato Soup
Servings: 6 Serving Size: 1 ¼ cups
Ingredients:
3 tbsp. fresh basil, chopped
3 cloves garlic, minced
1 ½ tsp. olive oil
2 medium red onions, coarsely chopped
3 lbs. ripe tomatoes, cored, seeded and halved (8 to 10 medium size tomatoes)
dash salt and pepper to taste
spray olive oil cooking spray
3 cups reduced sodium vegetable broth
Directions
1. Preheat the broiler. Spray a baking sheet with cooking spray and place the tomatoes on it, cut-side down. Broil the tomatoes for 10 to 12 minutes, or until the skins are blistered and blackened. Let them cool, then slip off the skins.
2. In a medium-sized saucepan, heat the oil over medium heat. Add the onions and cook for 5 minutes. Add the garlic and cook for 2 minutes more, or until the onions are softened. In the work bowl of a food processor or a blender carafe, combine the tomatoes and onions; process until smooth. Return the soup to the saucepan.
3. Add the vegetable broth and bring to a boil. Reduce the heat to low and simmer the soup for 5 minutes. Remove the pan from the heat and stir in the basil. Season the soup with salt and pepper.
Servings: 8 Serving Size: 1 cup
Ingredients:
¼ tsp. black pepper
½ cup carrot, diced
½ cup celery, diced
2/3 cup dried green split peas
spray extra virgin olive oil cooking spray
1 cup mushrooms, sliced
½ cup onion, diced
½ cup pearl barley, uncooked
1/3 tsp. salt
6 cups water
Directions:1. Cover a 3-quart sauce pan with cooking spray and sauté the onions, carrots and celery for 5 minutes.
2. Rinse the barley and peas; drain.
3. Add the mushrooms and sauté for another minute.
4. Then add the peas, barley, water, salt and black pepper.
5. Bring to a boil, reduce the heat, and cover until the barley and peas have thoroughly cooked (about 45 minutes).
Nutrient information:Calories: 106; Carbohydrates: 20.13g; Fiber: 6.77g;
Need to add even more spice to your vegetarian recipes? Don’t forget NutriFit makes our very own salt and sugar-free spice blends.
What???? I remember the first time I saw this gismo… sooooooo strange, right? Well, here’s a slight variation on the old saying, “if it looks like a duck, and quacks like a duck” – I would add, “then it should be a duck – but wait, it’s a swan!”. This little nozzle represents MY FREEDOM FROM GAS FOREVER!
RU CURIOUS?
Is your life busy? Who isn’t these days? Often creating wholesome meals and snacks can be a challenge, but here are some ways to help create some healthfulness in your packed schedule, without breaking the bank.
For dinner, firstly, decide which protein source you like, how versatile it is, how many different ways it can be prepared or “re purposed” and how expensive it is. Lean poultry fits easily into these criteria. For example, a 1 lb. package of ground turkey can be made into at least 10 variations without much difficulty at all. Chicken also makes a great staple. (Remember to divide your plate into 3 sections as follows: a line down the center of the circle gives you two halves. One of those two should be divided evenly again into 2. Ideally, your vegetable portion should go in the largest of the sections – fully one-half of your dinner plate. The protein and starch portions go into the other two sections.)
For lunch, simply add a small piece of hand fruit to each of these and a tall bottle of water or unsweetened iced tea and you’re set! One loaf of whole wheat bread costs $2.00, and yields 7 sandwiches. Here are 7 unique sandwich ideas that cost less than $2.50 per sandwich to make (and that’s on the high side):
1. Reduced fat, natural peanut butter, 1/2 a banana and 1 tbsp. of honey
2. Egg salad with 2 hard-boiled eggs, lettuce, tomato, sprouts and 1 tsp. each fat free mayo & mustard
3. Grilled chicken breast – 3 oz. cut in half horizontally and sandwiched between lettuce, tomatoes, cucumbers. Brush the bread with olive oil and add a fresh basil leaf if you love it!
4. Tuna (canned in water, drained) salad mixed with a bit of fresh salsa and fresh lemon juice
5. Sardines or salmon (canned, drained) with lettuce and cucumber
6. Reduced fat Cheddar cheese. Spread the bread with trans-fat free margarine on the outside before grilling
7. Fried egg and turkey bacon
Bonus Idea: Turkey bacon, lettuce, tomatoes and sprouts
Of course, there’s always delicious, healthful personally catered NutriFit meals, or Family Meal Plans for everyone waiting for you at home, all at surprisingly reasonable prices. Check out our meal delivery options here https://www.nutrifitonline.com/catering.html
Additionally, try NutriFit’s High Energy Bars and Mighty Mixes for on the go health and nutrition, our very own Salt and Sugar-Free Spice Blends to add delicious flavor to any meal, scrumptious baked goods and educational products: https://www.nutrifitonline.com/Merchant2/merchant.mvc
As this year’s National Nutrition Month comes to a close, I think about the theme of ‘Plate in Shape’ and wonder how many of you have taken a good look at your average dinner plate lately? Most of us are accustomed to seeing a nice big piece of animal protein (covering about half of the plate), a small serving of vegetable and a serving of starch. Perhaps you’re a fan of big bowls of pasta or steaming rice, piled high? You’re not alone…
Here are a couple of suggestions for getting your “plate” in better shape – and perhaps it will help you do the same! Simply divide your plate into 3 sections as follows: a line down the center of the circle gives you two halves. One of those two should be divided evenly again into 2. Ideally, your vegetable portion should go in the largest of the sections – fully one-half of your dinner plate. The protein and starch portions go into the other two sections. This simple change will net huge results – give it a try!
Did you know that March is Save Your Vision Month? It’s also National Nutrition Month, so there’s no better time to talk about the relationship between seeing well and eating well than right now!
Current research shows that nearly one out of four Americans over the age of 40 suffer from age-related macular degeneration or cataracts, the two leading causes of vision loss and blindness. But, it’s far from inevitable, as basic and clinical research has proven that nutrients in eye-healthy foods can slow vision loss. In fact, according to optometrist Dr. Stuart Richter, vision and nutrition expert for the American Optometric Association, “indeed, in some cases, these foods can even improve vision, while providing additional health benefits to the patient”.
Here are 5 top tips to help you eat optimally for eye health:
1). Lutein and zeaxanthin, naturally occurring are often found together and in dark leafy greens. These naturally occurring carotenoids are responsible for helping to protect the eyes from oxidative stress and high-energy light. Collard greens are a good source of natural zeaxanthin, providing 5.1 of the substance per cup, and you can also find good sources of both lutein and zeaxanthin in other dark leafy greens like spinach, chard and kale. Of the about 20 carotenoids found in human blood, only lutein and zeaxanthin are found in the visual system. Add one cup of cooked spinach per day to diet each day for 10 mg of lutein.
2). Omega-3 fats. These favorable fats are found in tuna, salmon and sardines, along with flax seeds. There are so many health benefits to these essential, polyunsaturated fatty acids; it’s great that we can add a reduced risk of AMD (age-related macular degeneration) and better vision to the list!
3). Vitamin C, found in brightly colored fruits and vegetables, is a water-soluble vitamin that can help reduced the risk of cataracts (in high doses). Reach for the best-looking (deepest colored) bell peppers, broccoli, strawberries, and citrus fruits to augment your meals and snacks. Don’t forget those all-important carrots – tried and true, they are great for you! To ensure that you’re getting enough vitamin C, add one cup (8 fl oz) of calcium fortified orange juice to your daily meal plan. It contains more than 80 mg/serving this important vitamin, more than enough to help offset some eye diseases.
4). Zinc, an essential mineral found in many lean meats (turkey, red meat, oysters, nuts, beans and fortified cereals) is found in almost every cell in the body. Zinc is important for maintaining nearly every cell in the body, and for maintaining the senses of taste and smell (both can degenerate with advancing age). It’s also found in the retina, and helps the functioning of enzymes responsible for eye health. Pick up a package of turkey, or for something unusual, frozen ostrich meat for a zinc-rich change of pace
5). Vitamin E, the collective name of a set of fat-soluble vitamins with antioxidant properties, may also help prevent cataracts and delay macular degeneration. Try snacking on single servings (watch those portions) of natural peanut butter (1 tablespoon is the serving size), baked sweet potatoes (1/2 cup cooked is the serving size), sunflower seeds or almonds (1 ounce portions) for an eye-healthy treat!
You can see from this list that good vision nutrition is also good nutrition for overall health. Drinking plenty of water is also important for overall health and vision. We know that staying properly hydrated can be a challenge at any age – but particularly for those who have not developed the lifelong habit of drinking water. Aim for 8 (8 ounce) glasses per day, in addition to any other beverages that you may be drinking.
Finally, don’t forget to wear shades. Eyes are very sensitive to UV radiation, so wearing large sunglasses offers protection for your eyes from the sun, and as a side benefit, will help minimize those wrinkles and lines that come from squinting outside!
Close your eyes and visualize all of the colors of the rainbow. Now think of the various colors of your dinner meal. What hues are represented? Eating by color is ripe for painting a visual impression of abundance. Here in California, we are fortunate to have access to the best of nature’s bounty all year around, so our choices are nearly limitless. So much variety, so little simple information – sigh…
I propose making the choice of colors based on synergy. The concept of synergy is simple, as some things work better in tandem. You can call them “power couples”; it’s about nutrients working in concert to produce a health benefit that is far greater than the sum of its parts.’
As research progresses in the field of food synergy, more and more examples of this type of association between nutrients have been identified, and research is looking for additional dietary patterns all the time, rather than just investigating one variable.
How does it work? There are a number of ways – including simple concepts, like vitamin C increasing the absorption of iron, turning red foods, like peppers and quinoa, or strawberries and spinach, into power couples. Inulin, a type of carbohydrate found in bananas and other foods, serves as nourishment for beneficial bacteria, such as yogurt’s Bifidus, which aids in digestion and boosts immunity.
For this reason, eating a range of foods (of various colors), is as important as eating the right foods, because there are, undoubtedly, hundreds of food synergies that are still undiscovered. Foods come in packages of nutrients, not just as single sources, so the benefits of the Mediterranean-style diet, for example, which includes many healthful patterns of eating, is a perfect example of food synergy on a grander scale. Recent studies have concluded that because it emphasizes olives and olive oil (highly monounsaturated fats), plant foods, whole grains, legumes and fish, following this diet may reduce the prevalence of both metabolic syndrome, and the cardiovascular risk that goes along with it.
Along with the specific “power couples” listed below, here are some additional benefits that have been uncovered in recent research:
• vitamin C and the plant estrogens found in soy, legumes and some fruits and vegetables, work together to inhibit the oxidation of LDL “bad” cholesterol.
• Quercetin, (citrus fruits, apples, onions, parsley, tea, and red wine) and catechins (also found mainly in apples, green tea, purple grapes, and grape juice) worked together to help stop platelet clumping. Platelets are a component in blood that plays an important role in forming clots. Platelets’ clumping together is one of several steps in blood clotting that can lead to a heart attack.
• Eating a little “good fat” along with your vegetables helps your body absorb their protective phytochemicals, like lycopene from tomatoes and lutein from dark-green vegetables. A recent study measured how well phytochemicals were absorbed after people ate a lettuce, carrot, and spinach salad with or without 2 1/2 tablespoons of avocado. The avocado-eating group absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene (both of which help protect against cancer and heart disease), and 4.3 times more lutein (which helps with eye health) than those who did not eat avocados, according to Elaine Magee, MPH, RD.
To get the most out of your meals, consider these examples of synergy in action:
Watercress and Chicken Salad/Savory Salmon and Vegetable Sauté/Mushroom Cabbage RouladesSulforaphane (an antioxidant in cruciferous veggies) is up to 13 times more effective at fighting cancer when combined with selenium (the mineral found in seafood, poultry and some veggies)
Fresh Spinach and Tomato Salad/Walnut Hummus with Cherry TomatoesLycopene (found primarily in tomatoes and tomato products, and watermelon) and vitamin E (found in nuts and grains) when combined together, can reduce the rate at which the body breaks down LDL by as much as half, which may cut your risk of developing heart disease.
Avocado Corn Salsa
As noted above, you’ll absorb significantly more nutrients if you eat your veggies with a little bit of healthy fats. This recipe ROCKS, as a perfect pair.
Multi-Bean Chili
Combines iron (from beans and lentils) and vitamin C (from tomatoes and bell peppers)
Cassoulet with Tomatoes & Chard
Combines magnesium (from Swiss chard) with vitamin B6 (from garbanzo beans)
Riviera Breakfast Delight
Combines vitamin B12 (from eggs) and Folate (from whole wheat toast and spinach).
Please visit my online store to purchase delicious and colorful High Energy Bars and Mixes and Spice Blends.
And for additional information please visit: www.nutrifitonline.com; www.jackiekeller.com
We’ve covered how you should diet, but how should you measure it?
To me, measuring your new healthy eating habits by BMI is misleading. Calculating your BMI doesn’t take into account muscle weight – it’s a simple ratio of weight to height. BMR is also not useful for weight maintenance, as it is difficult to get a highly accurate BMR unless tested under the right circumstances (we do an RMR or resting metabolic rate test at NutriFit).
Waist size and other measurements are helpful, but to tell you the truth, I prefer a snug fitting pair of pants with a non-elastic waistband! Either they fit or they don’t. If they don’t, it’s either your waist, hips, or thighs. I also think it’s valuable to know your what your cholesterol (HDL and LDL) numbers are, and your blood sugar and blood pressure norms.
How do YOU measure your dieting success?
How do you diet? Do you feel trapped while dieting, give in to your cravings or deprive yourself? Follow this advice to become more mindful and avoid ‘diet’ becoming a four letter word!
There’s a difference between resigning yourself to a strict eating regimen willingly, and feeling “trapped in a diet”. It’s all in the attitude, as they say. If your motivation for adopting the stringent eating plan is truly internal, in that you want to achieve your results more than you want to eat the food, and you don’t feel that the compromise is too great to make, it’s perfectly fine. All too often, you’re giving up something you really want because you’ve read that you HAVE to in order to achieve results. In this case, you’re likely to resent the adjustment and ultimately rebel or fail.
Before you give in and just let go to cravings that might come up, why not ask yourself a few questions? Like am I hungry? Why do I want this? What will it bring me that I cannot get any other way? Is this the only time in my life that I will ever be able to have this? Do I really want it, or if I move on to something else mentally, will the craving pass? Be mindful in your eating. Eating subconsciously or without thought isn’t generally healthy. If you’re just going to “eat around it” and not deal with the craving on a mindful level, it’s likely that you’ll end up eating it anyway.
Before you think deprivation and hunger is a good way to diet, remember, it can lead to bad choices. There’s no reason to walk around feeling hungry all the time, and deprive of things you want. Instead, I feed our clients at NutriFit with generous amounts of fiber-packed fruits and vegetables, whole grains that create a sense of fullness, and small amounts of “nutritiously delicious” healthy desserts that we make with real ingredients (like chocolate)!
Remember these tips and tricks and dieting will no longer be a bad word in your vocabulary!
Are you stuffed from Valentine’s Day chocolates? The good news is that it’s heart health month and there are heart health benefits of chocolate! A presentation made by British investigators at the European Society of Cardiology 2011 Congress in Paris (see published version here) concluded that chocolate is good for the heart and good for the brain. The meta-analysis results showed that high levels of chocolate consumption (compared with the lowest levels of chocolate consumption) reduced the risk of any cardiovascular disease 37% and stroke 29%. There was no association between chocolate consumption and the risk of heart failure, and no association on the incidence of diabetes in women; “these favorable effects seem mainly mediated by the high content of polyphenols present in cocoa products”, concludes Dr. Adriana Buitrago-Lopez (University of Cambridge, UK) and colleagues. So on that note, enjoy this delicious chocolate cake recipe:
Healthy Chocolate Cake with Xylitol Recipe
Servings: 12
Serving size: 2″ slice
Ingredients
• 1 ¼ cups white whole wheat flour
• 1 cup xylitol
• ¾ cup unsweetened cocoa
• ¾ tsp. baking soda
• ¼ tsp. sea salt
• 3 tbsp. safflower oil
• 1 cup water
• 1 tbsp. apple cider vinegar
• ½ tsp. vanilla extract
Instructions
1. Preheat oven to 350F. Prepare a 9″ round pan with cooking spray.
2. Combine all ingredients and mix well. Pour into prepared pan.
3. Bake for 30 minutes, or until cake tests done when checked with a toothpick.
For the glaze: 1/4 cup xylitol, 1 tsp. rum (or Kahlua), 1/8 tsp. salt and 1 tsp. unsweetened cocoa powder. Mix it all together, and top the cake with it while warm.
Nutrient Information
Calories: 152
Carbohydrates: 12.02g
Cholesterol: 0g
% Fat Cal: 44.64%
Fiber: 3.13g
Sodium: 128mg
Fat: 7.54g
Protein: 1.96g
The month of February is National Heart Month, and a great time to remember your special someone, too. Just in time for Valentine’s Day, here are some recipes that are as good for you as they are romantic. Try these delicious recipes all month long or, if you are preparing a special dinner on the 14th, they would make a wonderful menu that’s sure to please.
Appetizer: Artichoke Dip
Why it’s good for the heart: Contains garlic. This aphrodisiac plays hard to get, but the heart is worth it! Known to improve blood circulation, good for the heart, and other parts of the body!
Ingredients:
8 oz. can of Artichoke hearts, drained
8 oz. pkg. of fat free Cream Cheese
¼ Cup fat free Mayonnaise
¼ Cup fat free Parmesan Cheese, grated
½ Cup fat free Ricotta Cheese
½ Cup fat free Sour Cream
1/8 tsp. NutriFit Calypso Salt Free Spice Blend
2 Tbsp. Onion, grated
1 whole round bread for presentation
Note: For each teaspoon of the Calypso Spice Blend, you may substitute: 1/2 tsp. ground chilies, 1/4 tsp. ground cumin, 1/8 tsp. black pepper and 1/8 tsp. garlic powder.
Directions:
1. Preheat the oven to 350° F.
2. Drain the artichoke hearts, discarding the liquid. In the work bowl of a food processor, coarsely chop the artichoke hearts. Add the onion (if desired), process with 3 more short bursts. Add the remaining ingredients, process with short bursts just until blended, being careful not to over-process.
3. Hollow out the center of the bread, reserving the core for bread crumbs or another use. Fill center of bread with dip, and bake, uncovered, for 15 to 20 minutes, or until dip is hot.
Salad: Tomato, Mozzarella, and Basil Salad
Why it’s good for the heart: Contains tomatoes rich in Vitamin C; and basil, thought to stimulate the sex drive with its alluring scent.
Ingredients:
¼ tsp. Dry Mustard
1 Tbsp. Extra Virgin Olive Oil
6 oz. fresh Mozzarella Cheese
9 fresh Basil Leaves, washed, dried and stemmed
¼ Cup fresh Italian Parsley, finely chopped
Fresh ground Black Pepper, to taste
1 Clove Garlic, minced
4 Italian Plum Tomatoes
2 Tbsp. Red Wine Vinegar
1/8 tsp. Salt
Directions:
1. For dressing, combine vinegar, garlic, salt, mustard, and pepper in small bowl. Add oil in slow steady stream, whisking until oil is thoroughly blended.
2. Slice tomatoes and cheese into 1/4-inch-thick slices. Trim cheese slices to size of tomato slices.
3. Place tomato and cheese slices in large shallow bowl or glass baking dish. Pour dressing over slices. Marinate, covered, in refrigerator for at least 30 minutes or up to 3 hours, turning slices occasionally.
4. Layer basil leaves with largest leaf on bottom, then roll up jelly-roll fashion. Slice basil, roll into 1/4-inch-thick slices; separate into strips.
5. Arrange tomato and cheese slices alternately on serving plate or 4 individual salad plates. Sprinkle with basil strips; drizzle with remaining dressing.
Entrée One: Balsamic Broiled Salmon
Why it’s good for the heart: Salmon is high in omega 3 fatty acids and B6; and the honey, which has been connect with love and sex since Hippocrates prescribed it for vigor in the 5th century BC.
Ingredients:
4 4oz. Salmon Fillets (1/2” thick)
3 Tbsp. Balsamic Vinegar
½ tsp. Canola Oil
1½ Tbsp. Honey
Directions:
1. Combine the vinegar, honey, and oil in a small bowl; stir well, set aside.
2. Place the salmon fillets in a baking pan sprayed with extra virgin olive oil cooking spray. Drizzle the salmon with half the vinegar mixture. Broil about 6 inches below heat, brushing several times with remaining vinegar mixture, until just opaque but still moist in thickest part; cut to test (8 to 10 minutes).
Entrée Two: Asparagus Chicken with Ginger & Oyster Sauce
Why it’s good for the heart: Asparagus, known for it’s phallic symbol properties, is also loaded with potassium, calcium and Vitamin E. Doubly potent with ginger and garlic, this dish is a sure fire-starter.
Ingredients:
1 1/3 lb. boneless, skinless Chicken Breasts, cut into bite-sized pieces
3 tsp. Canola Oil, divided
5 tsp. Cornstarch, divided
1 Tbsp. Dry Sherry
½ Cup fat free, reduced sodium Chicken Broth
1 lb. fresh Asparagus, trimmed and cut into 1” pieces
1 tsp. Ginger, peeled and minced
1 Clove Garlic, minced
1 Tbsp. Oyster Sauce
4 tsp. reduced sodium Soy Sauce, divided
1 tsp. Sesame Oil
2 Tbsp. Water
1 Medium Yellow Onion, peeled and cut into 8 wedges
Fresh Cilantro leaves for garnish
Directions:
1. Combine 2 teaspoons cornstarch, 2 teaspoons soy sauce, sherry, minced ginger, and sesame oil in large bowl; mix well. Add the chicken; stir to coat well. Let stand for 30 minutes.
2. Combine the remaining 3 teaspoons of cornstarch, remaining 2 teaspoons of soy sauce, chicken broth, and oyster sauce in small bowl; mix well. Set aside.
3. Heat 2 teaspoons canola oil in a wok or large skillet over high heat. Add the chicken mixture; stir-fry until chicken is no longer pink in the center, about 3 minutes. Remove from wok; set aside.
4. Heat the remaining 1 teaspoon of oil in the wok. Add onion and asparagus; stir-fry 30 seconds. Add water; cover. Cook, stirring occasionally, until asparagus is crisp-tender, about 2 minutes.
5. Return the chicken to the wok. Stir the chicken broth mixture; add to the wok with chicken and vegetable mixture. Cook until the sauce boils and thickens, stirring constantly. Garnish, if desired.
Side Dish: Avocado-Corn Salsa
Why it’s good for the heart: Loaded with antioxidants, rich in omega 3 fatty acids and spiced with chilies – eating peppers gets the heart pumping.
Ingredients:
2 Avocados, seeded, peeled and diced
2 Cups frozen Corn kernels, thawed
3 Tomatoes, peeled, seeded and diced
3 Tbsp. Lime Juice
1 Tbsp. Cilantro, finely chopped
½ tsp. green Chile Pepper, seeded and diced
½ tsp. Sea Salt
½ tsp. NutriFit Calypso Salt Free Spice Blend
Note – For each teaspoon of the Calypso Spice Blend, you may substitute: 1/2 tsp. ground chilies, 1/4 tsp. ground cumin, 1/8 tsp. black pepper and 1/8 tsp. garlic powder.
Directions:
1. In a medium bowl, gently combine avocado, corn kernels, tomatoes, lime juice, cilantro, chili peppers, Calypso blend and salt.
2. Refrigerate until ready to be served.
Desert One: Strawberries Italiano
Why it’s good for the heart: Strawberries are high in Vitamin C and fiber – they fit perfectly between the lips and are a romantic addition to any Valentine’s Day meal.
Ingredients:
3 Tbsp. Balsamic Vinegar
1 Quart fresh Strawberries
Pinch of ground Cloves
1/3 Cup Pine Nuts
1 Pint nonfat Vanilla Yogurt
4 Tbsp. Sugar
Directions:
1. Wash berries, remove hulls and slice. Place in bowl. Mix vinegar and 3 tbsp. of the sugar. Pour over strawberries. Let sit 30 minutes.
2. In a heavy small skillet, over medium-low heat, cook the pine nuts, remaining sugar and ground cloves. Stir constantly. Cook until the pine nuts are golden and the sugar has melted.
3. Scoop yogurt into four bowls. Add strawberries. Garnish with pine nuts.
Desert Two: Chocolate Spice Cake
Why it’s good for the heart: Now being heralded for favorable flavanols, chocoholics can rejoice – chocolate is high in Vitamin A and adds a little sugar and spice to the fourth course! This natural amphetamine stimulates the system in so many ways – it’s a tried and true staple for lovers.
Ingredients:
1 tsp. Baking Soda
1/3 Cup mini Chocolate Chips
½ Cup trans-fat free, lite stick Margarine
¼ Cup fat free Egg Substitute
1 tsp. ground Cinnamon
½ tsp. ground Cloves
1 Cup reduced fat Buttermilk
1 Cup Sugar
2 Cups unbleached all purpose Flour
Vegetable Cooking Spray
Directions:
1. Preheat the oven to 375° F. Lightly spray a 9 x 13″ sheet pan.
2. Combine the flour, margarine, and sugar in a bowl. Rub the mixture together with your hands, or cut in the margarine with a pastry blender, until the mixture is crumb-like. Add the baking soda, cinnamon, and cloves and mix gently.
3. Add the chocolate chips, egg substitute, and buttermilk. Gently stir the cake batter with a fork to incorporate the liquid. Do not overmix.
4. Pour the batter evenly into the prepared pan. Bake until the cake springs back gently to touch, about 20 minutes.
Tip: Cook Spice Cake in a heart-shaped mold and cover with Chocolate Chip Fondue!
Everybody knows too much alcohol is not good for you, and scientists continue to study behavior, the brain, genetics and psychology to learn more. Last week alone, the Centers for Disease Control and Prevention released a study on the negative health effects of binge drinking on adults. That’s against the background that alcohol can be blamed for at least 80,000 deaths in this country every year. For reference purposes, there is a standard definition for a standard drink, and it is a 12-ounce beer, five ounces of wine or, one shot of hard liquor, an ounce and a half of hard liquor. And those would all include the same amount of alcohol, which would be about 0.6 ounces or 14 grams of alcohol. A “safe” amount for a woman is one drink per day, and for men, 2 drinks per day.
Consider this statement from Dr. Robert Brewer, who leads the Alcohol Program at the CDC:
“Now, as far as the scientific evidence on the – I’m going to call them alleged health benefits of moderate drinking. I would say the jury is still out. And the reason I say that is that the studies that have found beneficial effects from moderate drinking, particularly related to heart disease, are all observational studies and therefore are really subject to a lot of what we would call confounding, that is where they might be other factors in addition to the alcohol or instead of the alcohol that are really resulting in the health benefits that people are attributing to alcohol. And the reality is that people who drink moderately, again, up to say one drink a day for a woman, up to two drinks a day for a man, tend to be very different in a lot of ways than people who don’t drink at all. They tend to have better health habits, more likely to exercise, tend to have healthier body weight, tend, if they have high blood pressure, for the blood pressure to be controlled. So there are a lot of known and suspected risk factors for heart disease that tend to be less common in people who are drinking moderately. So I think one has to be very cautious about ascribing the health benefits, and particularly lower risk of heart disease, among moderate drinkers to the alcohol consumption itself.”
And this, from Dr. Bankole Johnson is a professor and chair of the Department of Psychiatry and Neurobehavioral Sciences at the University of Virginia:
“I think, actually, the data is fairly complex. I think that one of it is to do with the attribution of groups. But I think it is reasonable to say that individuals who don’t drink at all tend to actually seem – or seem to have higher risk factors for cardiovascular disease. Now, the exact mechanisms by which these metabolic changes due to alcohol produce an effect that could lower blood pressure or reduce cholesterol are not well-known or established, and they really need further study!”
Additionally, I just finished listening to a very informative podcast from the Science Friday show on NPR. It aired on 1/16/12012, and is entitled, appropriately enough, Deciphering Mixed Messages on Drinking and Health. The link is www.npr.org/2012/01/16/145305298/deciphering-mixed-messages-on-drinking-and-health.
Thinking about diet pills as a way to lose weight this year? Most diet pills fall into the category of appetite suppressants, although there is also the category of fat inhibitors, such as Alli (or Xenical). But the majority of what I see is over-the-counter or prescription appetite suppressants. These primarily work by tricking the body into believing that you are not hungry, by affecting the brain chemicals that affect appetite.
There are a couple of BIG diet pill dangers. First, you cannot live on minimal food with any degree of success for very long. So trying to diet by avoiding food is a real prescription for disaster. You do have to eat to live, and eat well to think well, so finding a way to make a friend with food and have it in your life is critical. Second, these can be somewhat addictive, and you can develop an intolerance to them. So, it takes more and more to have an effect. Third, there are diet pill side effects that are far from pleasant. The most common include increased heart rate, blood pressure, perspiration, anxiety, insomnia, and thirst. Couple those with constipation, lightheadedness, and inability to concentrate. These weight loss pill side effects are terrible for students, really bad for everyone else.
Fat inhibitors also have negative side effects, and the degree to which they affect people varies. Mostly, they can cause gastrointestinal and digestive disorders! Plus, you’re still not learning to live with food. So my advice once again is to avoid these diet pill dangers and find a way to make a friend with food and have it in your life.
Happy New Year! Are you making any New Years Resolutions? Resolutions can be very helpful if they’re realistic. As a coach, I encourage clients to set SMART goals – goals that are Specific, Measurable, Attainable, Realistic and Timed. As the client sets the goals, he or she also determines the baby steps needed to achieve those goals. Thus, no sweeping, vague resolutions are made, rather concrete, achievable goals.
Are resolutions important?Why or why not? They can be if the maker has strong resolve about keeping them. If it’s merely an exercise designed to satisfy an external pressure, the importance diminishes and the issue can become moot. Studies show that we are most motivated by what is intrinsically important to us – our own self-interest.
What are your tips for making (and keeping) New Year’s resolutions? Setting SMART goals – those that are specific, measurable, action-oriented, realistic and timed is key. By their very nature, these goals or resolutions are achievable. Keeping them involves uncovering the motivation for setting the goals in the first place, and finding ways to keep motivation front and center.
We all know New Year’s Eve is right around the corner and that usually drinking champagne or liquor comes with that. But don’t dread the imminent hangover too soon – here are five hangover recovery tips for how to perk yourself up after a night of drinking:
1. Steam clean. Use clean, moist and steamy towels to bathe your face –
alcohol is a diuretic, so replenishing your skin’s moisture is essential
2. Cucumber slices on your eyes. Bags respond beautifully to this little
trick – put slices on your eyes and let nature do the work
3. Parsley is a girl’s best friend. This inexpensive herb is not only loaded with vitamin C, it cleanses your mouth and breath like nothing else. Munch a bunch!
4. Got milk? Try a nice cool glass of fat free milk the morning after. It
will help your body by providing protein, moisture and calcium, which gets depleted with alcohol.
5. Green tea – the real deal. A cup of coffee may help sober you up, but a
cup of green tea will help your body fight the lowered resistance that
comes with drinking!
Some of the less intelligent choices for curing your hangover include, eating a heavy meal (sometimes touted as a way to absorb the alcohol) and taking a pain reliever that contains acetaminophen (like Tylenol), because it can harm your liver. From a beauty standpoint, it’s really best to do the first 5, then sleep. And of course, no “hair of the dog that bit you“, please…it’s the worst thing for a hangover.
1) Start each day with a good breakfast. Study after study confirms that we eat less over the course of the day if we start with a good breakfast. A balanced approach is generally best – meaning some lean protein (low or fat free dairy or eggs), with a reasonable portion of high fiber, complex carbohydrate (whole grain toast or cereal), and a serving of fruit or vegetable. And DRINK A GLASS of WATER with breakfast, even if you have coffee or tea. Your body is in a state of dehydration from the night of sleep.
2) Anticipate upcoming events. If you know about an event ahead of time, you have a much better chance of planning for making proper choices around the event. If it’s a meal out, try to look up the menu before you get to the restaurant. Avoid the dessert section of the buffet entirely – load up your plate with the least processed vegetables on the buffet. Look for simple proteins – the more plain, the less likely to be bathed in fat of some kind. Choose fish if available, and don’t go HUNGRY. If you fill your first plate with salad, skip the dressings if they’re creamy and opt for vinegar or lemon wedges instead.
3) Plan out your meals for the week (in general) – it’s the key to staying in control. We tend to make the poorest choices when we’re too hungry, too tired or too stressed out to think about what we’re eating. If you plan your week, allowing for some flexibility but having a written meal plan in hand, you’ll have a far better chance of eating healthfully.
4) Remember to incorporate plenty of vegetables and fruit daily. Aim for 3-5 servings of fruit, 5 servings of vegetables.
5) Our sense of thirst is pretty insensitive – most of us are in a state of dehydration & don’t realize it! Make sure that you’re drinking at least 8 glasses of water daily, or 2 liters. One glass of water every 2 hours! Our sense of thirst is fairly dull, and easily mistaken for hunger. That’s why I recommend that you drink before, during and after meals. And if you think you’re starving, drink a glass of water before you eat. You’ll be more likely to eat less, and only what you need, if you’re not trying to get all of your moisture out of food.
6) Make sure you get plenty of sleep. Not only do you eat less if you’re well-rested, but you make better decisions overall. Your judgment can easily become impaired if you’re sleep deprived, so you may default to sugary foods to get an immediate rush of insulin. The problem is that you crash quickly from this kind of eating.
7) Be accountable to someone other than yourself. Involve a trusted friend in your Maintain – Don’t Gain plan. Daily check ins are usually very helpful for staying on track, whether it’s via phone, Facebook or email. Scheduling a face-to-face activity that’s not focused on eating is good – so hiking, walking, bowling, gardening or whatever active recreation is interesting is healthy. Making a game or challenge is helpful for some, discouraging for others. But tracking progress is good for everyone – helps you gain perspective on where you started and how far you’ve come.
No reason to dread the holiday festivities – holidays are a time for celebration, whether you’re eating alone or with a group! Here’s a guide to some of the best healthy holiday foods that are abundant at this time of year. Turkey is always a good choice, but it’s what you eat with it that determines the overall nutritional value of the meal – after all, one cannot live by turkey alone!
Raisins:Cholesterol and fat free, rich in fiber, anti-oxidants, potassium, calcium and B Vitamins, raisins are a satisfying alternative to holiday candy. Try them on their own or with a little dark chocolate – you can easily put together your own simple trail mix using natural almonds, dark chocolate chips and raisins!
Pumpkins: Okay, we know that your holiday dose of pumpkin will probably come served in a pie and along with plenty of butter, eggs and cream. However, there is enough nutrition in pumpkin to make it worth mentioning here. Pumpkins are an excellent source of Vitamins A, C, B6, potassium, selenium and iron and even your standard pumpkin pie is better for you than just about any other pie or sugary dessert you’re likely to encounter this season. Try making your pie with fat-free half and half and some trans-fat free light margarine or try it mashed like potatoes for a yummy side. Stored in your garage or other cool place, pumpkins will keep for several weeks without refrigeration.
Cranberries: This tart cousin of the blueberry is so nutritious you might want to consider eating it all year round. Cranberries are full of antioxidants, Vitamins C and K, improve blood vessel function and improve the cholesterol profile (HDL versus LDL). There is also some promising research that shows cranberries act as a probiotic and prevent the formation of tumors. Buy some extra bags now while they’re seasonal, and freeze them for inexpensive and easy access all year around!
Sweet Potatoes: This homely little root is also one of nature’s most nutritious vegetables. The sweet potato is an excellent source of Vitamins A, C, B6, potassium, copper and iron. We mash ours with a little almond milk, NutriFit Certainly Cinnamon Salt & Sugar Free Spice Blend, some trans-fat free light margarine and little brown sugar for a delicious and healthy holiday dish!
Nuts: Rich in Omega fatty acids and high in fiber, nuts like walnuts, almonds and pecans make a great snack for the holidays and are a healthy alternative to sweets. I encourage you to serve a bowl of nuts in the shell, along with a nutcracker, at your holiday party. In the shell means it’s unprocessed, and it’s a fun way to snack. Plus, the time spent getting the nuts out of the shell means less time spent filling up on snacks. Studies show that eating nuts regularly reduces the risks of many diseases like diabetes, coronary disease and dementia. Nuts in the shell require no refrigeration and store easily all year around.
Red Wine: Who said healthy couldn’t be fun? Nothing says festive like a glass of good cheer and if you choose to imbibe over the holidays why not make it a glass of red wine? Red wine is a heart healthy alternative to other cocktails, rich in flavonoids and antioxidants, red wine improves the cholesterol profile (HDL versus LDL) and prevents plaque formation in arteries. You’ll want to limit your consumption however, drinking more than two servings a day seems to reverse any health benefits you might have received otherwise.
Wild Rice: On its own, or served as part of a rice medley, wild rice is actually a marsh grass that is native to North America. Wild rice is higher in protein than most other grains, is a good source of fiber and is high in Vitamins B3, folic acid, potassium, magnesium and calcium. There are several blends of wild and other whole grain rice available in most markets.
Dark Chocolate: Not just tasty, dark chocolate seems to have some heart healthy benefits. Dark chocolate is rich in antioxidants (containing eight times as many as found in strawberries) and polyphenols that seem to lower blood pressure and improve the cholesterol profile (HDL versus LDL). It also contains Oleic Acid a healthy monounsaturated fat that is also found in olive oil. And let’s face it, for most of us; eating dark chocolate makes us feel good which is probably due to the serotonin that it contains. It’s even better for you when paired with other heart healthy treats like walnuts, almonds and raisins. If you’re looking for a sweet treat at the holidays, choose dark chocolate.
Leafy Greens: For many cultures greens like mustard, kale, spinach or collards are a traditional New Year’s dish as well as a nutritional powerhouse, often eaten along with black-eyed peas to bring luck and prosperity in the coming year. Try your leafy greens steamed, tossed in a salad, pan wilted or as an ingredient for dips. No matter how you prepare them, it’s tough to beat the nutritional punch that leafy greens deliver. Pound for pound they are quite possibly the most nutrient rich of any food and all are rich in Calcium, Iron and potassium as well as Vitamins K, C and E and oxalates.
Broccoli: Almost ubiquitous at holiday gatherings, whether it’s on a veggie tray or served as a side dish, load up on broccoli which is chock full of potent, cancer-fighting compounds as well as being rich in Vitamins A, C, K and folic acid. Here’s one side, or snack, you can feel good about when you’re going back for seconds!
NutriFit Salt & Sugar Spice Blends are available through our online store at nutrifitonline.com. This holiday season, we’re donating five percent of net sales to charity – so help us help others by purchasing these wonderful seasonings today. They make great, inexpensive holiday gifts, and your friends and family will thank you all year long as they enjoy the six great blends that I’ve designed!
After the party’s over, it’s time to get down to getting through the rest of the holidays without doing yourself in. I like to call this the “Maintain, Don’t Gain” time of year.
1. If you’ve made the traditional version of mashed potatoes, sweet potatoes, stuffing, gravy and pumpkin pie – think about who in your family needs that food more than you. Drawing a blank? You can put the food in food-safe containers (like the sandwich containers that are designed to be semi-disposable) and drive them to your local food pantry or street corner where homeless people beg for food. While healthy versions of these dishes can be created, it’s too late to do so now (if you already have unhealthy leftovers), so rather than eat them yourself, either give them to a grateful neighbor or family member, or toss them out. Full fat cheese or dips and fiber-free crackers and chips belong in the same category,
2. Leftovers that you can repurpose into healthy versions include turkey and vegetables (unless they were cooked in butter). There are endless salads and stir fry dishes that can be created with bits of both, or even a turkey pot pie (using brown rice and egg white as a crust). Make a meal plan for whatever you can use up healthfully. If you have a menu thought out that actually incorporates these items, they’re much more likely to get used up in a rational manner.
3. Drinking your calories is just as bad as overeating. Start this period off right by committing to drinking at least 2 glasses of water for every glass of wine or alcoholic beverage that you drink at dinner or a party. That’s in addition to the 8 glasses that you should be drinking daily. Let’s face it, there’s only so much liquid you can hold, so if you make that bargain with yourself before the start of an evening or event, you’ll be far less likely to consume excess beverage calories.
4. Eat a healthy, well-balanced breakfast daily. This is especially important at the holiday time of year, as it’s much more unlikely that you’ll overeat during the day if you’ve started it right with a good, satisfying breakfast.
5. Make a point to incorporate vigorous activity daily – structured or functional exercise – don’t let the day end without some form of activity. Even if it’s 15 or 20 minute intervals (walking, taking the stairs). Add that up and you’ve got over an hour a week of exercise, which wakes up your body, your brain and helps keep your stress at bay. This can greatly help “curb the insanity” that starts just after Thanksgiving!
Looking for a creative way to get turkey onto all plates this holiday season? Here are some good ideas for incorporating turkey for the most finicky of all eaters!
1. Incorporate turkey into a filled pasta dish, like manicotti or shells or mince and mix with ricotta cheese, which “disguises” it well!
2. Mince and bind turkey in a mixture with egg whites, whole wheat bread crumbs, diced onions and seasonings – it makes a great croquette.
3. Cut turkey into small cubes and mix with chopped apples, grapes, celery, and jicama, and dress with a reduced fat or fat free mayonnaise – it makes a delicious pita pocket sandwich.
If your family is spread out like mine, Thanksgiving and the December holidays represent a time when most of us gather at someone’s house to share stories about our lives and our year. Food abounds, libations flow, and resolve can go right out the door! Here are some great recipes that can expand to accommodate any size group…and some tips to minimize the “damage” that can result from holiday excess!
Sweet Potato Cinnamon Scone Recipe
Servings: 10 Serving Size: 1 scone
Ingredients:
1 cup white whole wheat flour
2 tsp. baking powder
½ tsp. salt
1 tsp. NutriFit™ Certainly Cinnamon Salt Free Spice Blend*
1 tsp. sugar
1 cup sweet potatoes, cooked and mashed
3 tbsp. trans-fat free, lite margarine, melted
Directions:
1. Grease a baking sheet; set aside. Preheat oven to 375F.
2. Sift flour, baking powder and salt into a medium-size bowl; stir in sugar.
3. In a large bowl, thoroughly mix potatoes and 1 ½ tbsp. margarine with fork. Add dry ingredients and mix to form a soft dough.
4. Turn out onto floured surface. Roll out with a floured rolling pin and make a round about ½ ” thick.
5. Cut into rounds. Place 1 to 1 ½ ” apart. Brush tops with remaining margarine.
6. Bake 20 minutes or until light brown.
Harvest Turkey Stew
Servings: 4 Serving Size: 1 ½ cups
Ingredients:
1 spray Canola oil cooking spray
1 lb. turkey breast, cut into 1″ pieces
2 tsp. NutriFit™ French Riviera Salt & Sugar Free Spice Blend*
1 medium onion, chopped
3 large firm-ripe tomatoes, chopped
3 large carrots, thinly sliced
1 large potato, peeled and diced
1 cup reduced sodium turkey broth
1 cup tomato juice
1 tbsp. dry red wine
1 tbsp. Worcestershire sauce
2 medium zucchini, coarsely diced
Directions:
1. Spray a wide 4 to 5-quart pan with cooking spray. Cook the turkey breast, seasoned with the Riviera blend, with the onion over medium heat, stirring often, until the turkey is no longer pink and the onion is soft but not browned.
2. Stir in the tomatoes, carrots, potato, broth, tomato juice, wine, and Worcestershire sauce. Increase the heat to medium-high and bring to a boil; reduce the heat, cover and boil gently for 20 minutes.
3. Add the zucchini and cook, uncovered for 5 minutes more.
Pumpkin and Squash Risotto
Servings: 6 Serving Size: 1 cup
Ingredients:
3 cups pumpkin, peeled and cubed
1 cup squash, peeled, and cut into 1″ cubes
1 tsp. NutriFit™ Mediterranean Salt & Sugar Free Spice Blend*
3 cups fat free, reduced sodium vegetable broth
1 tbsp. extra virgin olive oil
2 cups onion, finely chopped
1 clove garlic, minced
1 cup short grain brown rice
¼ cup dry white wine
2 tbsp. parmesan cheese, grated
2 tbsp. fresh parsley, minced
¼ tsp. salt
¼ tsp. white pepper
Directions:
1. Sprinkle pumpkin and squash with the Mediterranean Spice Blend. Steam, covered, for 15 minutes or until tender; set aside.
2. Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat.
3. Heat a large saucepan with cooking spray; place over medium heat until hot. Add onion and garlic; sauté 5 minutes. Add rice; sauté 1 minute. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly.
4. Add warm broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).
5. Stir in squashes; cook 2 minutes or until thoroughly heated. Remove from heat; stir in cheese and remaining ingredients. Serve immediately.
Green Bean, Corn & Roasted Chile Salad
Servings: 6 Serving Size: 1 cup
Ingredients:
1 large Anaheim Chile pepper, seeded and diced
2 cups green beans, trimmed, cut crosswise into thirds
2 cups corn kernels
2 cups fresh spinach, well washed and ribs removed
1 cup cherry tomatoes, halved
3 tbsp. green onions, thinly sliced
2 tbsp. cilantro, finely chopped
Directions:
1. Place chile on a foil-lined baking sheet, broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag, seal. Let stand 15 minutes. Peel and cut in half lengthwise. Discard seeds and membranes, chop.
2. Steam green beans, covered, 5 minutes or until crisp-tender, grain. Rinse with cold water, drain well.
3. Combine chopped chile, beans, corn, chopped spinach and tomatoes. Toss with Lime vinaigrette-style dressing, green onions and fresh cilantro.
Chunky Cranberry Spread
Servings: 250 Serving Size: 2 tbsp.
Ingredients:
5 lb. fresh whole cranberries
1 (6 oz.) apricot spreadable fruit
3 lb. Neufchatel (reduced fat) cream cheese
2 (12 oz.) can frozen white grape juice concentrate
3 lb. fat free cottage cheese
Directions:
1. Wash cranberries well. Put in a microwave safe bowl and add the apricot preserves. Cover with plastic wrap and heat on high for 2 minutes. Let cool
2. Process cottage cheese until completely smooth.
3. Sweeten with grape juice concentrate.
4. Add fruit to creamed cottage cheese.
5. Process using pulsing technique until coarsely chopped.
*NutriFit’s Salt & Sugar Free Spice Blends can be purchased online at www.nutrifitonline.com
or by calling 310.473.1989. For more information on Jackie Keller, visit www.jackiekeller.com.
Worried about diabetes? November is National Diabetes Awareness Month. You can prevent or delay the onset of type 2 diabetes through a healthy lifestyle.
Before people develop type 2 diabetes, they almost always have “prediabetes” —blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes. There are 57 million people in the United States who have prediabetes. Recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during prediabetes.
Who is at Greater Risk for Type 2 Diabetes?
• People with impaired glucose tolerance (IGT) and/or impaired fasting glucose (IFG)
• People over age 45
• People with a family history of diabetes
• People who are overweight
• People who do not exercise regularly
• People with low HDL cholesterol or high triglycerides, high blood pressure
• Certain racial and ethnic groups (e.g., Non-Hispanic Blacks, Hispanic/Latino Americans, Asian Americans and Pacific Islanders, and American Indians and Alaska Natives)
• Women who had gestational diabetes, or who have had a baby weighing 9 pounds or more at birth
Change your diet, increase your level of physical activity, maintain a healthy weight…with these positive steps, you can stay healthier longer and reduce your risk of diabetes.
If you have questions or would like more information about this topic, or any other nutrition or wellness topic, please don’t hesitate to contact me – as your wellness coach, I’m here to help you achieve your optimally healthy lifestyle!
Here are some great, easy-to-make recipes that along with exercise can help you ward-off diabetes and manage your blood sugar, without compromising flavor or convenience.
Beef Chow Mein
Serving Size: 2 cups Servings: 3
Ingredients:
1 lb. round steak, 1-2″ thick, tenderized
2 cups bean sprouts
2 cups bok choy, sliced
1 cup carrots, julienne cut
1 cup chow mein noodles
1 tbsp. reduced sodium soy sauce
2 tbsp. hoisin sauce
1 tsp. canola oil
½ cup onions, thinly sliced
1 cup mushrooms, thinly sliced
1 cup celery, thinly sliced
Directions:
1. In a nonstick skillet, heat 1/2 of the canola oil and add the onions, cooking them until they are translucent.
2. Add the beef and soy sauce, and cook it until it is lightly browned. Remove the chicken from the skillet and set it aside.
3. Heat the remaining oil and add all the remaining vegetables.
4. Cook the mixture over high heat, add the hoisin sauce and cook for 5-8 minutes, or until the vegetables are crisp tender.
5. Top with chow mein noodles before serving.
Multi-Bean Vegetarian Chili
Serving Size: 1 cup Servings: 8
Ingredients:
½ cup green bell pepper, chopped
2 cups black beans, cooked
¼ cup chiles, green or jalapeno, diced (optional)
1 cup corn kernels
3 cloves garlic, crushed
1 cup lentils, sorted and rinsed, uncooked
1 tsp. NutriFit Calypso Salt Free Spice Blend
1 cup onion, chopped
1 cup red beans, cooked
5 medium tomatoes, chopped
Directions:
1. Heat a large pot sprayed with olive oil cooking spray over medium heat, add the onions, bell peppers and garlic and cook until the onion is translucent, but not brown. Add remaining ingredients, bring to a boil, then reduce heat, and simmer for not less than 30 minutes and up to 2 hours, covered. Longer cooking time yields more flavorful results. After 30 minutes, check for seasoning and add more Calypso or cayenne pepper to taste. Great the next day and freezes well.
Lentil Stew with Rapini & Turkey Sausage
Serving Size: 1 ½ cup Servings: 3
Ingredients:
½ lb. lentils, picked over and rinsed
1 (16oz.) c diced tomatoes, with juice
2 cloves garlic, minced
½ large onion, diced
1 tbsp. extra virgin olive oil
1 lb. turkey breakfast sausage
1 bunch rapini
¼ cup parmesan cheese, grated
1 tbsp. NutriFit Mediterranean Salt Free Spice Blend
Directions:
1. Place the drained lentils and the herbs in a stock pot. Pour in the tomatoes and add water to cover with 3” extra water. Turn the heat to medium low and allow the lentils to simmer, covered, for 30-40 minutes.
2. While the lentils are simmering, sauté the garlic and onion in the olive oil until translucent. Add the garlic and onions to the lentils.
3. Brown the sliced sausage in a heavy frying pan. Add to the lentils.
4. Add the chopped rapini to the lentils. Cook an additional 5-7 minutes until the rapini has wilted.
5. Top with the grated parmesan cheese before serving.
Roasted Pear with Chocolate Berry Coulis
Serving Size: ½ pear Servings: 2
Ingredients:
1 large pear
½ cup white wine
½ cup raspberries, fresh or frozen
1 tbsp. mini chocolate chips
½ cup blackberries
Directions:
NOTE: This recipe uses either raspberries or blackberries.
1. Heat oven to 400F. Cut pear in half; remove core with a melon baller or metal measuring teaspoon. Arrange pear halves, cut side down, in a shallow baking dish. Pour wine over pears.
2. Bake 15-20 minutes, or until pears are tender when pierced with the tip of a sharp knife.
3. Meanwhile, puree raspberries in food processor; strain and discard seeds. Transfer roasted pears to serving plates, cut side up; sprinkle chocolate chips over the pears (the heat of the pears will melt the chips).
4. Combine pureed raspberries and liquid remaining in baking dish in a small saucepan. Cook over high heat until sauce is slightly thickened. Spoon sauce over and around pears.
The McCafé Mango Pineapple Real Fruit Smoothie that’s being promoted as #ANewMcDFavorite on Twitter right now is anything but real fruit. Unless you consider “clarified demineralized pineapple juice concentrate” and “mango puree concentrate” or “pineapple juice concentrate” to be real fruit, not to mention the multiple forms of added acid.
Continue reading article from Diets in Review here: McCafe’s Mango Pineapple “Real Fruit” Smoothie Is Really a Chemical CocktailFor a healthy, all natural refreshing treat that takes less time to make than sitting at the drive thru…
Check out my Strawberry Banana Smoothie recipe posted on The Beauty Bean.
Here’s a little thing you can do in a minute – but it may take years to master. Let go of anger.
Sometimes easier said than done…
In the words of Ralph Waldo Emerson, “For every minute you are angry you lose sixty seconds of happiness.”
I received an email today from a friend who specializes in stress reduction. His note included the following story – I was struck by it’s message and wanted to share it with all of you:
One day Buddha was walking through a village. A very angry and rude young man came up and began insulting him. “You have no right teaching others,” he shouted. “You are as stupid as everyone else. You are nothing but a fake.”
Buddha was not upset by these insults. Instead he asked the young man “Tell me, if you buy a gift for someone, and that person does not take it, to whom does the gift belong?”
The man was surprised to be asked such a strange question and answered, “It would belong to me, because I bought the gift.”
The Buddha smiled and said, “That is correct. And it is exactly the same with your anger. If you become angry with me and I do not get insulted, then the anger falls back on you. You are then the only one who becomes unhappy, not me. All you have done is hurt yourself.”
“If you want to stop hurting yourself, you must get rid of your anger and become loving instead. When you hate others, you yourself become unhappy. But when you love others, everyone is happy.”
The young man listened closely to these wise words of the Buddha. “You are right, Enlightened One, He said. “Please teach me the path of love. I wish to become your follower.”
The Buddha answered kindly, “Of course. I teach anyone who truly wants to learn. Come with me.”
Will you be joining me at the Beverly Wilshire on June 15 for Voices for Wildlife?
NATIONAL WILDLIFE FEDERATION’S 75TH ANNIVERSARY CELEBRATION
National Wildlife Federation’s West Coast 75th Anniversary Celebration, Voices for Wildlife, will pay tribute to our rich history, provide much-needed support to the next generation of conservationists and showcase talented individuals who have used the arts to make a difference for wildlife and people. With an expected 700 guests in attendance, the night is designed to be a true marker of this milestone anniversary for National Wildlife Federation.
For more info. click here
Remember the old saying, “today is the first day of the rest of your life”? Well it’s still true (LOL), so why not take a small step today towards making something better in your world?
As a Wellness Coach, I’m trained to help others formulate baby steps towards attaining personal goals. Pick one aspect of your life that you’d like to change, and think about one little thing that you can do today to move closer to the different version you envision.
The great spiritualist Mahatma Gandhi said, “We must become the change we want to see.” Identify any personal obstacles you think that you might encounter and develop a strategy to overcome it. Write it down, and share it with a person that you trust. Send it to me, if you wish – but make yourself accountable to someone. You can become an agent of change. Just do it!
Stress and weight loss/weight gain: Worry about what you wear. I meet so many people who are obsessed with the scale. Bathroom scale readings rule their day. Scale numbers self confidence, self control and self image. Good or bad, they worship and fear the scale.
Quite often, I recommend ditching the scale entirely for awhile. Check out your closet for a great outfit that you’d love to wear but can’t quite get into. Put it out where you can see it, and put the scale where you can’t. Measure your progress using the outfit. Nothing revolutionary or new with this concept, yet somehow it frees people in a way that’s remarkable. I hear myself saying, “you don’t wear a scale out in public, so why not measure yourself using something that you care about?”.
What do you think?
Here’s an article from Reuters about my Honda FCX Clarity. As for me, I’m banking on the home refueling option – and am anxious to be the beta-test site for this REVOLUTIONARY, environmentally sound advance.
Hydrogen car FCX Clarity to go to market around 2018. Carmaker touts solar-powered home refueling option. 48 solar panels for 10,000 miles per year By Mary Milliken
TORRANCE, California, March 12 (Reuters) – Coming not so soon and probably not to a house near you is the home solar hydrogen refueling station — Honda Motor Co’s latest idea in its drive to make hydrogen the fuel of choice for zero emission cars.
The Japanese auto giant believes hydrogen fuel-cell vehicles offer the best long-term alternative to fossil fuels and the company showed on Friday a refueling breakthrough that it says points to a home version down the road.
Most major automakers have spent billions of dollars in researching hydrogen-powered fuel cells, tempted by the idea of a car that uses no gasoline and emits only water vapor. But Honda is widely seen as the hydrogen leader, while others like General Motors GM.UL put more effort into battery-powered electric vehicles like the upcoming Volt.
One of the big barriers to hydrogen car deployment is the lack of refueling infrastructure, leading Honda to bet that the future lies in combining a public station network with a more modest home option.
Honda’s home option will comprise a solar-powered hydrogen refueling station using solar panels.
“Customers can choose how they interact with both of them based on their annual miles and their habits,” said Stephen Ellis, fuel cell manager at the Honda’s North American headquarters in Torrance, California.
‘BIGGEST PROGRESS’
“The key thing to remember is that with five-minute refueling you are good for another 240 miles,” Ellis added.
That range comes from the “fast-fill” public station, of which there are just a handful in Southern California, where Honda leases 15 FCX Clarity hydrogen-powered vehicles and is set to distribute more in coming months.
Eight hours of home solar refueling would guarantee a smaller range of 30 miles (50 km) or about 10,000 miles (16,000 km per year — enough for an average commuting car.
At the Los Angeles R&D center, engineers refueled the sleek FCX Clarity sedan with a new single-unit station connected to a solar array that replaces a two-unit system, cutting costs and improving efficiency by 25 percent.
“This is wonderful progress, the biggest progress,” said Ikuya Yamashita, the chief engineer of the station.
The station uses a 6-kilowatt solar array, composed of 48 panels and thin film solar cells developed by a Honda subsidiary. It breaks down the water into hydrogen in what Honda calls a “virtually carbon-free energy cycle.”
The FCX Clarity’s hydrogen “stack” — or the electricity generator — is around the size of an attache case, tucked between the two front seats, and is a fifth of the stack size developed a decade ago.
The car is likely to be sold commercially around 2018 in the luxury large sedan category, while the solar hydrogen refueling system could move beyond the research stage and into the market-ready phase around 2015.
“A lot of this work is not necessarily for today’s economic situation,” said Ellis. “This is for tomorrow, when most people feel energy prices will be higher.”
Source: http://in.reuters.com/article/2010/03/13/honda-hydrogen-idINN1212479020100313
It’s not too early to Save the Date – on Wednesday, June 15, 2011, the National Wildlife Federation will host a 75th Anniversary Celebration called VOICES FOR WILDLIFE, honoring wildlife heroes Lawrence Bender, Anderson Cooper, Alyssa Milano and Howard Ruby, at the Beverly Wilshire Hotel. The National Wildlife Federation is the nation’s oldest wildlife conservation organization, and will use this celebration to kick off the establishment of it’s first ever California office. Proceeds from the event will benefit the NWF’s education and conservation programs in California.
NutriFit is a proud supporter of this worthy organization and will be donating snacks to feed the folks who will be planting the flower centerpieces (from the event) on the day following the gala.
This morning, in a conversation with a enthusiastic client, I found myself advocating daily exercise – again! This seems to be a recurring theme in my conversations, whether with clients or friends, family or professional associates. So today, I’d like to suggest that you find just one recreational activity that you enjoy, and pursue it as though you were undertaking a study. After all, the E in exercise can stand for Enjoyment!
I thought I’d share an article on the topic of resilience in crisis. Written by Wellcoaches Founder & CEO, Margaret Moore, it was published last Friday in the Huffington Post:Japanese Secrets to Resilience
The topic of resilience is at the top of my mind as I prepare a keynote to present to a medical society in Japan in a few weeks. Two months ago Japan was hit with a crippling earthquake, tsunami and nuclear disaster. It is hard to comprehend how Japanese people can cope and bounce back from such overwhelming waves of crisis and negativity.
One of my heroes is Barbara Fredrickson, the leading researcher in positive emotions, or what she calls positivity. Fredrickson’s research revealed recently that positivity is the main mechanism of action for resilience. Hence, a main determinant of resilience is the ability to foster and amplify positive emotions when we are swimming in a sea of negativity. A few years ago, Fredrickson and collaborators discovered a tipping-point positivity ratio of 3:1 — three positive emotions for one negative emotion. Above the tipping point, people are resilient. They have the resources to change and grow, and bounce back from adversity. Below the tipping point, people languish and fall into a downward spiral.
In her book “Positivity” Fredrickson reports that the top 10 most common emotions are joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe and love. So what forms of positivity might be in action for people and organizations in Japan, as well as recent victims of vicious tornados and floods at home?
One of the most heartwarming aspects of the common reaction of people and communities to severe crises is the abundant outpouring of love, support and connection. Crises often bring us to our knees and help us appreciate how our relationships with others are truly the backbone of our lives, to survive and, beyond that, to thrive. Taking time to help another, even ahead of one’s own needs, is nourishing for both giver and receiver. There is also a global wave of love and support from far-away onlookers, earnest in their prayers and contributions, and hoping to help even a little.
Another common response to crisis is a sense of deep gratitude and appreciation for one’s life — that we and others are alive, having survived a serious crisis. The value of material possessions slips away as we come to appreciate the gift of waking up every morning to a new day, new possibilities and new learning. We may even feel awe for the amazing talents of humans to adapt and respond beautifully to enormous loss and suffering. Some feel awe for the power and force of Mother Nature — even when she unleashes massive destruction in natural disasters.
Faced with adversity, resilient people are interested, open and curious, hunting for silver linings and ways to foster positive emotions as the fuel for putting one foot in front of the other in order to rebuild lives and communities. Developing a sense of profound meaning and purpose is a rich vein of positivity: “How can I make a difference? How can I use my strengths to help others recover and rebuild? How can I make lemonade out of lemons — noticing, amplifying and harvesting the many lessons that emerge from a huge setback?”
When we make a difference individually and collectively, slowly, arduously and patiently, we find pride in our accomplishments, which propels us to keep going. When we observe the courageous efforts of others who are close or distant, we are inspired further to continue forward progress.
My observation is that one’s relationship to one’s future is a particularly critical source of positivity for our well-being. Hope for a better future is an important contributor to our positivity and resilience. Hence, all the positivity that we see emerging from crisis already described — love, gratitude, awe, interest, pride and inspiration — provides the positive energy that “hopefully” takes us to hope: a sense that better days are ahead and we have the resources to get there. And perhaps if we’re lucky, we can find small moments of the last three of the 10 most common positive emotions — joy, serenity and amusement — to find things to smile or even laugh about, to be at peace with ourselves and even feel a little joy from new beginnings.
Follow Margaret Moore on Twitter: www.twitter.com/coachmeg
New Public Hydrogen Station Adds Convenience for FCX Clarity Customers: Hydrogen refueling network expands in Southern California
To read more about Honda’s new Torrance hydrogen station: Click hereSource: http://hondanews.com
What’s everyone’s plans for the weekend?
For those of you who’re interested in community events, here are several Southland happenings that are FREE! Anyone know of any more fun events? Please feel free to share!
Topanga
Butterflies and Bees at WorkSun, May 22, 1pm – Topanga State Park, 20829 Entrada Rd, Topanga
Butterflies and Bees at Work – Enjoy an easy-paced walk with a docent naturalist as these pollinators flash their colors among native plants.
Click for more Info.
Westwood
Recent Work by Allan deSouzaThrough Sun, May 29 – Fowler Museum at UCLA, 405 Hilgard Ave, Westwood
In a specially commissioned edition of new and recent work, San Francisco-based performance and photo-conceptual artist Allan deSouza uses digital manipulation to play with notions of artistic and technological mastery and to blur the boundaries between photography and painting.
Click for more Info.
Malibu
David Gallup: California’s Channel IslandsOpening Reception: Sat, May 21, 5 to 7pm, Exhibit runs through Sun, July 31
Frederick R. Weisman Museum of Art, Pepperdine University, 24255 Pacific Coast Highway, Malibu
For the past six years, Southern California artist David Gallup has documented the natural history and marine life of the Channel Islands National Park and Marine Sanctuary. Featuring 70 paintings, this exhibition offers an intimate view of the region ranging from picturesque rolling hills to humpback whales.
Click for more Info.
Calabasas
Tracks & Traces: The Secret Lives of Wild AnimalsSat, May 21, 4pm – King Gillette Ranch, 26800 Mulholland Hwy, Calabasas
We’ll be on the hunt for wildlife clues along the trail. Analyze the scat, identify a feather, find a bit of fur or examine a paw print. Together we can solve the wildlife puzzle and get to know our wild residents. Meet in the parking lot to the left of the pond. 2 hours.
Click for more Info.
Beverly Hills
Affaire in the Gardens Art ShowSat, May 21, 10am to 6pm & Sun, May 22, 10am to 6pm – Beverly Gardens Park on Santa Monica Blvd
An array of upscale, yet affordable painting, sculptures, jewelry, photographs and prints will be on view and available for purchase throughout the two-day event. Fine Art, outdoor dining, wine garden, live music, art demonstrations, crafts for children (nominal fee), fun, free admission.
Click for more Info.
Westwood
“Honor And Remembrance”Mon, May 30, 10:30am – Los Angeles National Cemetery, 950 S. Sepulveda Blvd, Westwood
The Los Angeles National Cemetery Cordially Invite you to attend the 122nd Annual Memorial Day Program. Please join us as we honor the Memory of the Brave Men and Women Who Made the Ultimate Sacrifice to Give the Gift of Freedom to this Great Nation!
Click for more Info.
Lake Forest
Prelude in the ParkSun, May 22, 3:30pm to 7:00pm – Pittsford Park, 21701 Pittsford Drive, Lake Forest
Toro Music program’s final event of the year is a community concert (Prelude in the Park). It will be held at Pittsford Park in Lake Forest. This is a great event where all of their music ensembles get the opportunity to perform for the community. The concert is free and they will have food for sale, games as well as a raffle for lots of great prizes. The proceeds from the event will support our music, marching and pageantry programs.
Click for more Info.
Westwood
Fowler Out Loud: A Cappella NightThurs, May 26, 6pm – Fowler Museum at UCLA, Westwood
UCLA singing groups Cadenza, Signature, and Medleys present an a cappella celebration. Performing everything from the Beatles and Lady Gaga to Gnarls Barkley and Ira Gershwin, their surprising range of music is sure to put a smile on your face.
Click for more Info.
Rancho Los Cerritos
The Swing DollsSun, May 22, 5:30pm – Rancho Los Cerritos, 4600 Virginia Road, Long Beach
Celebrate Memorial Day early with “The Swing Dolls” on the historic grounds of Rancho Los Cerritos Historic Site. This dynamic female vocal trio performs music made popular by the Andrew Sisters and the Maguire Sisters. In this USO-styled concert, The Swing Dolls will transport audiences to the 1940s, paying tribute to the music that inspired the World War II generation.
Click for more Info.
Santa Monica
Jazz at SunsetSun, May 22, 4pm to 7pm – Hamilton Galleries, 1431 Ocean Ave, Santa Monica
Hamilton Galleries is hosting “JAZZ AT SUNSET” featuring saxophonist Laurel Partin, and drummer Steven Denman. A dynamic jazz duo performing a mix of standards and original tone poems blending influences from world music and post bop; they mix the flavors or rumba and swing with the influence of Thelonius Monk, Dexter Gordon, and Joe Henderson. Admission FREE.Click for more Info.
For more Fun Friday events, check out: www.thisweekinsocal.com
For the past three years, I’ve been a licensed and certified personal wellness coach through Wellcoaches International. I’m often asked just what that means, as coaches come in all shapes, sizes and flavors! Here’s some basic coaching information that may be enlightening…
“We want to be well. We yearn to be in control and feel better. We want more energy,” says Margaret Moore, founder of Wellcoaches, the only health and wellness coaching certification program endorsed by the American College of Sports Medicine (ACSM). “But there is an enormous gap between wanting to be well and the everyday reality of living with the mental and physical health penalties of overeating, underexercising, and having too little down time.” That gap is growing. The Centers for Disease Control and Prevention (CDC) reports that more than 66% of adult Americans are overweight or obese. Worse still, about a third of the adult population is obese.
Not everyone who calls himself a coach — especially a wellness coach — is qualified, however. Because certification is neither standardized nor required, searching for a good wellness coach is still a case of buyer beware.
To determine whether a coach is reputable, Moore suggests checking references and asking for testimonials. Look for people with degrees or certification from reputable organizations and then interview them extensively about their background.
Moore advises choosing a coach who makes you feel the most energized and confident. You should be inspired after a coaching session, with lots of “Aha!” moments, as well as motivated about your ability to make needed changes in your life.
Mastering wellness and the confidence to sustain wellness is a journey of personal growth. Wellness coaching is founded on coaching psychology, a new and fast-growing field dedicated to the enhancement of well being; generating more meaning, satisfaction and positive emotion in life.
With my wellness coach training, I’m able to:
Accept and meet clients where they are (emotionally) today;
Ask clients to take charge of the process of change;
Guide clients in doing the mindful thinking and the work that builds confidence;
Help clients define a higher purpose for wellness, the natural impulse to be well;
Address mental and physical health together;
Help clients draw a personal wellness blueprint;
Help clients set realistic goals;
Harness the strengths needed to overcome obstacles;
Help clients view obstacles as opportunities to learn ad grow;
Help clients build a support team; and
Inspire and challenge clients to go beyond what they might be able to do alone
The outcomes delivered by this cutting-edge form of support include:
o Increased self-awareness
o Acquisition of new knowledge and skills
o Attainment of personal and professional goals
o Sustainable behavior change
o Increased life satisfaction
o Increased self-efficacy
Here are twelve top reasons clients cite for Wellness Coaching services:
1. Quick fixes are over – I’m done with quick fixes – now my focus is on making changes that last
2. Precious asset – I decided that health is my most precious asset and now I invest for the long term.
3. Get off the Fence – I was fed up with sitting on a fence and now have committed to a wellness path
4. It’s not about Weight – I realized that it’s about wellness, not about weight
5. Be the Boss- I want to be the boss of my health and wellness
6. Health Style – I want to develop my unique health style rather than use a one-size-fits-all approach
7. Mental Game – I know what to do and decided to master the mental game of turning intention into reality
8. Peak Performance – I recognized that to reach peak performance at home and work, I need peak wellness
9. Big Picture/Small Steps – I knew that an extreme makeover wasn’t the answer and I chose to take small steps which are powerful
10. Confidence – I was finished with self-doubt and I now focus on building confidence in my ability to master wellness.
11. Winning the Wellness Game – I decided to focus on winning the wellness game and not losing or quitting things.
12. Close the Gap – I have closed the gap between where I am and where I want to be when it comes to my health and wellbeing.
The Coaching Process
Coaching is generally done telephonically and electronically – through weekly, 30-minute telephone sessions coupled with reading and other electronic communication.
Progress is made and measured by client initiated behavioral goals, all geared to at least one wellness area (weight, nutrition, fitness, stress, health and life issues that impact wellness). Along the path of change, clients typically co-create solutions to overcome each obstacles with the coach, and are energized and confident in maintaining new behavior patterns.
If you’d like more information about wellness coaching with me, please check out JackieKeller.com, or call me at (310) 473-1989.
I got a call from this fine, older gentleman yesterday. He’s the real deal – what some would call a relic from the past. I call him a terrific representation of the values that built business in this country.
I know Gene as the Fuller Brush Man. He came to our door regularly selling cleaning supplies, always impeccably dressed, extremely polite and well-mannered, with a free spatula or cleaning brush for my Mom to try out with her order. I can’t remember a time when he wasn’t selling Fuller Brush supplies, and he said that he knew my father, who has been dead since 1974, so that makes it 37 years (at the very least). After my mother died, I bought supplies from him, even though in today’s world, you can buy less expensively most anywhere. I just wanted to honor his dedication to his craft. I never knew much of anything about Gene, except that he drove a great classic 1962 Chevy, which he kept as clean and well-maintained as was consistent with his own personal image.
About 2 years ago, I stopped hearing from Gene. Periodically I would wonder what happened to him, so I was relieved to receive a phone call from him a couple of days ago. Gene told me that he had moved to Colorado (closer to his brother’s family, I think). When I asked about his health, he told me that he had suffered multiple strokes after having a heart valve replaced, and was experiencing some dyslexia as a result. But Gene wasn’t complaining, he was just explaining. He went on to tell me the reason for his call – to give me a toll-free number that I could use, not to reach him, but you guessed it, to order Fuller Brush supplies. And at age 85, he wanted me to know that if I chose to, I could make sure he gets credit for the purchase by using his dealer ID.
I know I’ll do just that – order some Fuller Brush. To honor someone who epitomizes pride in profession and person – Gene Barbie. Hey Fuller Brush – you have a real salesman there…
Here are three clues: It weighs about 3 pounds. It’s lumpy and wrinkled looking. It’s 85% water. Answer quickly – what is it? It’s your brain.
This miraculous organ generates about a million neurons each second, about the same rate at which they die off. These neurons are tiny electrochemical transmitters that keep the body running, along with the synapses that connect them. They are the workhorses of the brain. Not only does this invaluable organ serve as the motherboard for every other system in the body, it is also the seat of your mind, your thoughts, and your sense that you exist at all. You are your brain. It is source of all emotion, memory, and the connection to your senses – so it makes perfect sense to take really good care of it. What’s best for the brain?
Unlike the commonly held belief that damaged brain cells can never be replaced, we know that brain cells regenerate themselves constantly. Your brain functions can be improved in many ways – pushing your brain beyond it’s normal capacity, changing your routine, exercising, even relaxing and taking vacations can improve your brain function.
But there’s more to it than that – and here’s some information on “food for thought”:
Food that’s bad for your heart is also bad for your brain. Saturated fat clogs arteries that lead to your brain and put you at increased risk of stroke. Omega-3 fatty acids, on the other hand, are helpful for your brain because they help to keep your arteries clear. These favorable fats are found in fish (especially wild salmon, whitefish, tilapia, catfish, mahi mahi, and trout) should be eaten 2-3 times/week.
Nuts also contain monounsaturated fats, a healthy form of fat that not only clear your arteries, they improve the levels of precursors of serotonin in your brain to improve your mood. Add in one once per day of almonds or walnuts for both benefits.
And speaking of moods – add in cocoa-based chocolate (one ounce/day) to increase dopamine release and enjoy the health benefits of flavonoids (plant chemicals found in chocolate) that help keep arteries young and healthy.
Folate (a B vitamin) and lycopene (a phytochemical) are found in tomato juice and spaghetti sauce, as well as other cooked tomato products. Have 2 tablespoons of spaghetti sauce or 1 cup of tomato juice daily for optimum prostate, heart and brain health.
Coffee, and the caffeine it contains, has a beneficial impact on neurotransmitters. Too much can be problematic for individuals who are sensitive to it, or to men with already enlarged prostates, but for most of us, coffee can help your brain stay young. Drink 1-2 cups daily to ward off Parkinson and Alzheimer’s diseases.
Looking for more ways to “smarten up” your meals? Consider folate-rich foods like asparagus, artichokes, Brussels sprouts, black-eyed peas and sunflower seeds. These foods can help reduced homocysteine levels dramatically, which decreases your risk of stroke (elevated homocysteine levels can cause deterioration of the arterial wall, buildup of plaque and inflammation). B6 rich foods like chicken and bananas are good for the brain, too. Most evidence says that we learn things more efficiently when we are alert and mentally focused – the brain’s capacity to learn is almost limitless. So, get adequate rest, eat well, exercise vigorously and relax frequently.
Finally, olive oil, nut oils, fish oils, flaxseed, avocados and soybeans all contain favorable, monounsaturated fats, along with fiber and protein (in the soybeans). These help keep your blood flowing freely through your arteries, which in turn, brings blood flow to the brain. And your blood carries oxygen, which your brain needs to work properly.
Want to more about the best foods for a healthy brain? Curious about maximizing your thinking power? Maybe your wellness goals revolve around other nutrition, fitness or lifestyle issues. Mastering your health begins with defining your concept of wellness. Visit www.JackieKeller.com and take the simple “Designing Your Vision of Wellness” quiz to learn more about how Wellness Coaching can benefit the total YOU! Now that’s smart thinking.
The National Weight Control Registry consists of more than 6,000 individuals who have maintained a weight loss of at least 30 lbs. for an average of 5 years or more. It is estimated that one fifth of overweight and obese individuals in the U.S. have successfully lost weight and maintained their weight loss – and there are seven habits of these successful weight loss maintainers that are noteworthy.
1. High levels of physical activity. More than one half of NWCR members expend more than 2,000 kcal/week (which is the rough equivalent of 200 minutes/week of moderate-intensity exercise). What are you doing for activity these days?
2. Limit television watching: about 63% of NWCR members report watching less than 10 hours per week of television. How many hours of television do you watch per week? What can you do instead?
3. Low-calorie, low-fat diet: NWCR members report consuming 1,380 kcal day, with less than 30% of calories from fat.
4. Have a consistent diet: NWCR members tend to eat the same foods regularly and do not “splurge” on high-calorie foods on weekends, holidays or other special occasions. Sounds like the NutriFit approach, right? Consistency is key, as it is with most successful endeavors in life.
5. Eat Breakfast. At least 78% of NWCR members report eating breakfast daily, which may help curb hunger and over eating later in the day.
6. High dietary restraint and low disinhibition: NWCR members report exerting high levels of control over their eating, and they rarely overate in response to internal (translate – emotional) or external (translate – availability of highly palatable food) cues. The answer: NutriFit! Just the right amount of food, and enough of the great tasting items that keep you from “falling off the wagon”.
7. Self-monitoring: more than 1/2 of NWCR members weigh themselves at least weekly and track their daily food intake.
Source: ACSM’s Health & Fitness Journal, Vol 15, No.2
For more daily health tips, follow me on Facebook or Twitter or NutriFit on Facebook or Twitter.
Starting April 22nd (Earth Day), collect the most trash and you could win a $50.00 NutriFit Gift Certificate & 2 tickets to the Long Beach Aquarium. For more info. Go to www2.mysignup.com/jointhegreenscene
This effort has been registered with A Billion Acts of Green which inspires and rewards both, simple individual acts, and larger organizational initiatives that further the goal of measurably reducing carbon emissions and supporting sustainability.
http://act.earthday.org/event/join-green-scene-pack-your-trash
Whey protein builds on success
There’s been some great new research on the benefits of Whey Protein (good for protein synthesis and muscle building, as well as weight loss, amongst other things) This is the protein that NutriFit™ uses in our High Energy Bars™ and several of our smoothies.
For further reading from bevindustry.com, Click here
Jackie Keller, NutriFit Founding Director, is interviewed on America’s most watched celebrity news show, Access Hollywood Live. Providing tips on Super “Fuel” Foods, “Body After Baby” nutrition and exercise, and easy, quick optimal meals .
Halting the Salt- 10 Easy Ways To Shake the Habit
This week is Salt Awareness Week. The average person in the U.S. consumes about 3,500 milligrams of sodium a day. That’s more than twice the maximum recommended amount for people 40 and older, and anyone with high blood pressure. And it’s one-third more than the 2,300 mg maximum recommended for everyone else.
Where does it come from? Why does it matter? What can you do about it? All relevant questions – so read on for some straightforward, simple answers and solutions!
According to research and editorial commentary published in the British Medical Journal (www.bmj.com/cgi/content/abstract/339) “the importance of the association between excess salt intake and raised blood pressure – leading, in turn, to strokes and coronary heart disease – cannot be overstated”. Since nearly 77% of the salt in the U.S. diet comes from packaged foods, the good news is that major food manufacturers, like ConAgra and Unilever, are making commitments to reduce sodium in their products. Other companies and some restaurants are following suit. But salt appears to damage the heart and blood vessels beyond it’s impact on blood pressure. High blood pressure damages the kidneys, and salt may make it worse. High-salt diets increase calcium losses in urine, which might well have an impact on osteoporosis. High blood pressure can thicken the muscles in the chamber of the heart that pumps blood throughout the body, causing left ventricular hypertrophy. And stiff arteries, often an early sign of heart disease, appear to be more prevalent in people with higher salt diets. More research is coming on the ill effects of too much salt.
Sodium sensitivity is somewhat fickle. African-Americans have a much higher sensitivity, and so do post-menopausal women. But everyone can benefit from exercise (which lowers blood pressure), losing weight (improving the ability of insulin to ferry sugar from the blood into the body’s cells and lowering blood pressure in those who have elevated numbers) and drinking moderately, if at all (heavy drinking can sharply raise blood pressure).
Additionally, following these simple suggestions can yield tangible benefits:
1. Cut back on canned soups and meats, cold cuts, frozen meals and prepackaged salad dressings. Avoid brined or salt-dried foods.
2. Rinse canned beans, vegetables and tuna to remove surface salt and the canning liquid, which is where most of the sodium can be found.
3. Limit the use of condiments like soy sauce, barbecue sauce and marinades, unless they have lower sodium values (preferably under 300 mg/serving). Instead, choose high-acid (thus tenderizing) citrus juices, vinegars and alcohol to soften and flavor meat and poultry, along with fresh herbs and garlic.
4. Read food labels and look for products that have no more than 140 mg of sodium per serving, the amount that’s considered low sodium by the FDA.
5. Use salt and sugar free herbs and spices, like the ones that I use for our clients at NutriFit! I have designed six sensational seasonings, our own proprietary spice blends, and they’re available online at www.nutrifitonline.com/store.
6. Consume no more than one food per day containing 480 mg of sodium or more per serving, the limit that the FDA allows on foods labeled as healthy.
7. Buy fresh vegetables or frozen ones. If choosing canned, choose “no salt added” varieties.
8. Watch your medications – some that contain sodium bicarbonate can increase your overall sodium intake.
9. Don’t add salt to your meals before you taste them.
10. Read the labels on your fresh poultry and meat purchases. Some brands are pumped up with salt water. And check out the sodium on your fresh sausages!
The taste for salt is an acquired taste – we learn it over time. As a habit, it can be unlearned. Give yourself time to adjust to the taste of food with less salt. Reduce gradually, and use natural flavor enhancers, like lemon, as well as fresh and dried seasonings, to help provide flavor and excitement to your healthy cooking! Check out my blog and website for more ideas, recipes and products to help you shake the salt habit.
Trends for 2011… Now that we’re midway through month of January, I thought it might be fun to look at the upcoming trends in food and health, and make some guesses about what this year may hold in store. Here are my personal predictions, in no particular order:
1. Sustainably grown foods. You may already know that NutriFit™ is a clear leader in this area – our SimpliHealth™ Growers label is appearing on some of our meal containers as I write this! If you see this colorful label, it means that the meal contains something grown by us, on our own farm! All of our produce is grown without the use of pesticides or herbicides and is as sustainable as can be.
2. Nutritious food for children. Did you know I’m participating in the national Chefs Move to Schools program (a national program spearheaded by Michelle Obama)? Not only am I volunteering at Brentwood Science Magnet School (teaching the 3rd graders about healthy cooking, and helping with a school garden), but NutriFit™ is constantly inventing new and creative ways to help keep children well-fed and healthy.
3. Allergy-conscious meals. Have you tried our Meatless Monday or Gluten-Free Friday meals? These programs, started last year (we’re always ahead of the curve!) allow clients to receive delicious options (at NO additional cost) to try some of the latest trends in specialized meals.
4. Locally-sourced seafood. We’ve used Santa Monica Seafood as our purveyor since we began delivering meals – and we’re proud to say that! Only the best is good enough for NutriFit™ clients!
5. Social media. For daily posts about timely food and health issues, Find me on Facebook, Twitter, Linked In, YouTube, and My Health Blog on WordPress.
Retracted autism study an ‘elaborate fraud,’ British journal finds
(CNN) — A now-retracted British study that linked autism to childhood vaccines was an “elaborate fraud” that has done long-lasting damage to public health, a leading medical publication reported Wednesday.
An investigation published by the British medical journal BMJ concludes the study’s author, Dr. Andrew Wakefield, misrepresented or altered the medical histories of all 12 of the patients whose cases formed the basis of the 1998 study — and that there was “no doubt” Wakefield was responsible.
“It’s one thing to have a bad study, a study full of error, and for the authors then to admit that they made errors,” Fiona Godlee, BMJ’s editor-in-chief, told CNN. “But in this case, we have a very different picture of what seems to be a deliberate attempt to create an impression that there was a link by falsifying the data.”
For those who haven’t seen this featured report on CNN Health yet today…
Continue reading here.
Health Coaching: Q&A with Coach Meg
This article appeared in September 2010 Coaching World.
CW: We hear more and more about health and wellness coaching these days. Is it growing and, if so, why?Coach Meg: As life expectancy grows, so does the desire to continue to live well in later years. Health and wellness coaching, which barely existed 10 years ago, is keenly focused on helping clients develop and sustain robust mental and physical health by engaging in healthy lifestyles. The next financial crisis will be around healthcare costs and will be even more devastating in scale than the recent financial crisis. People are spending their health rather than investing in it. Baby boomers are of an age where their bodies and minds are showing signs of wear and tear, which can lead to debilitating disease of even premature death. And most of their illnesses can be prevented by lifestyles that promote health and well-being.
People are awakening to their responsibility to do their part to take good care of personal health, not just finances. If we don’t collectively do this, the consequence will be extremely expensive-both personally and society-wide.
People are realizing that pharmaceutical companies aren’t going to cure obesity and diabetes, or stop strokes and heart disease any time soon. There are no quick fixes. The answer is to live a health-promoting lifestyle day in and day out. People are starting to say to themselves: “It’s up to me to make the necessary changes to live a more healthful, balanced life.”
CW: What role does a professional health coach play in today’s healthcare arena?Coach Meg: Most physicians, nurses, and other healthcare providers do not have the skills or resources to support lifestyle change and have not received training and education in lifestyle interventions, including the use of exercise, diet, mind/body, or positive psychology interventions for disease prevention, or the use of behavior change techniques, strategies, and skills drawn from domains such as Self-Determination Theory, Motivational Interviewing, Positive Psychology, Social Cognitive Theory, the Transtheoretical Model of Change, and Constructive Development.
While we’ve never had more experts available to deliver a diverse range of training and educational interventions for losing weight, getting fit, eating well, fostering the mind-body connection, and increasing positive emotions and resilience, the formats are typically extensions of the medical model, designed to provide top-down authoritative prescriptions which hope to deliver compliance, rather than focused on “teaching people how to fish,” how to become responsible, autonomous, motivated, engaged, confident, competent, and resilient in directing personal health and well-being.
Health and wellness coaches help people fulfill the lifestyle “prescription” and improve their health and wellbeing, in an extremely personalized way. Usually people come to a coach because they are struggling with something that is hurting their well-being-the need to manage stress, weight loss, life balance, energy, or at worst, a health crisis.
Coaches have the skills and expertise to help people overcome their struggles, build self-motivation, self-awareness, mindfulness, confidence, self-regulation, and resilience, and make changes that are sustainable. Often people have tried quick fixes and find they don’t stick. Health and wellness coaches help people create lifestyles that become embedded into who they are.
CW: What is different about health and wellness coach training as opposed to general coach training?Coach Meg: The best practices of well-trained professional health coaches and wellness coaches are based upon the translation and integration of evidence-based psychological processes of change combined with evidence-based lifestyle interventions into coaching models designed to enable people to outgrow their old ways of thinking, feeling, and behaving, and change lifestyles for good. So coaches need training and education in science-based coaching competencies as well as basics in lifestyle medicine.
CW: What future trends do you see in health and wellness coaching?Coach Meg: I am co-chairing two teams in my role as codirector of the Institute of Coaching-one is to develop national standards and a certification for health and wellness coaches, and the second to implement a coaching research strategy to support reimbursement for health and wellness coaching for various lifestyle-related diseases including obesity, heart disease, diabetes, and others. Over the next few years these activities will be critical in supporting the professionalization of coaches in healthcare, and acceptance by consumers and in mainstream medicine.
Health and wellness coaches will be an important force in transforming healthcare, expanding it from treatment of acute disease to supporting optimal health and well-being and preventing disease. There is a second important avenue for`the application of coaching skills in healthcare. On a small but growing scale, health professionals, including physicians, nurses, case managers, physical therapists, occupational therapists, psychotherapists, and exercise physiologists, are also being taught to integrate basic skills in coaching and motivational interviewing in current practices, a highly promising development. The goal is to improve health outcomes by helping patients get engaged in changing lifestyles to improve health, moving away from sole reliance on medicines and quick fix programs, and ultimately support the referral to health and wellness coaches.
CW: Is there anything else people should know about health and wellness coaching? Coach Meg: Let’s start a trend and propose that all coaches become wellness role models (our coaches can coach life/executive coaches) and transform health in this country!
Founder and CEO of Wellcoaches Corporation, ICF member Margaret Moore,”Coach Meg,” is co-director of the Institute of Coaching at McLean Hospital, an affiliate of Harvard Medical School, and co-director of the annual Harvard Medical School Coaching in Healthcare & Leadership Conference. She co-authored the first coaching textbook in healthcare.
Interesting article I came across on CNN.com…
Gloomy personality may up heart risk
(Health.com) — Are you pessimistic, chronically worried and stressed-out, and ill at ease socially? You may be at higher risk of heart attack and other heart problems, a new study suggests.
People with a history of heart disease who are prone to negative thinking, gloom, and inhibition — a personality profile known as Type D (for “distressed”) — are nearly four times more likely to experience heart attack, heart failure, heart rhythm disorders, death, and other negative outcomes compared to heart patients with a different personality profile, the study found.
Read the entire article on CNN.com
here:
Great news! We’ve just been notified that we will receive an Honorable Mention Award from the State of California for the 2009 Fit Business Award! Hooray for NutriFit™!
For more information on The California Task Force on Youth and Workplace Wellness and the Fit Business Award Visit
www.wellnesstaskforce.org
Does eating breakfast really make for better brains?
Just like our other organs, the brain is affected by what we eat. Unlike other organs, though, the brain does not store glucose, it’s energy source – so starting the day without feeding your brain, or with poor food as fuel, will likely result in poor performance. Here are three great reasons to eat a better breakfast:
1. Eating breakfast builds the ability to concentrate. Studies show that those who eat a well-balanced breakfast have higher grades, better class participation and attention, better memory on complex tasks, and better overall learning ability.
2. Eating breakfast helps maintain health. Statistics show that breakfast eaters miss fewer days of school due to illness. This is likely the result of stronger immune systems amongst breakfast eaters.
3. Breakfast eaters are generally leaner than non-breakfast eaters. This is true for adults as well as children, because starting the day with an adequate base of good foods tends to prevent overeating later in the day.
4. What’s eaten for breakfast sets the tone for the rest of the day. Food
researchers fed one group of children a junk-food breakfast and another group a brainy breakfast. Interestingly enough, these two groups chose either their school lunch offerings according to what they ate for breakfast.
Are you a curious person? Such an interesting word, curiosity. Somehow, the word has undertones that aren’t always positive, but in the world of wellness coaching, being curious means something different. A wellness coach encourages curiosity as a way of engaging in and with the world – uncovering and discovering who and what excite and interests you.
What are you curious about?
I’ve started working on a new wellness coaching effort today that I’d like to share. It’s called buddy coaching, and I’m working with a fellow participant in my Pilot Professional Coaching Certification class. Today we worked on Positivity, based on the book and scientific research by Barbara L. Frederickson, PhD. She proves that scientific research has proven that positivity feels good; broadens minds; builds resources; drives resilience and that people can raise their positivity ratios. There are 12 basic tools to increase positivity in our lives – next week I will discuss what those tools are, and how to use them. In the meantime, you can find her book in your local public library!
As I may have mentioned, I’m currently enrolled in a Pilot course through Wellcoaches designed to help launch a ground-breaking, unique and science-based coaching model. This cutting edge program has already provided some thought-provoking concepts, particularly in the area of Positive Psychology. Research shows that our biochemistry is affected by what we think – so I pose these questions: Which of these are part of your daily life? Joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe, love?
It’s definitely in the realm of wellness coaching – lifestyle and self-esteem are a big part of wellness. I’ve dealt with this issue a lot. Here are some suggestions:
• If you have trouble finding clothes that you like which fit you well you’re not alone! It’s a dilemma that
many people face. Start your expedition with a list of what you’re looking for, and if it includes
accessories or underclothing that does not involve trying on, try to buy those first. It helps to build
confidence.
• Moving on to the size-sensitive clothing – choose your stores carefully. If you’re carrying extra weight
that pushes you into extra large or plus sizes, try the stores that specialize in those clothes, or
department stores that have larger sizes. If you can, take a trusted friend with you for support.
• If you’re working on a weight loss goal, and these are interim clothes, write yourself a reminder note and
read it over before you start trying on goals. It will help you maintain perspective.
• It may be helpful to look up some pictures of plus size models (if you’re in that size category) modeling
clothes that are size and style appropriate. It may be easier for you to relate to those models and styles,
and to picture yourself in something becoming. That way, when you see yourself in the dressing room
mirror, you’re not comparing to something that you can’t relate to.
• If you have a picture of yourself when you felt good about how you looked, pull it out for inspiration.
Post it where you can see it.
I’m so excited to be taking my Wellness Coach certification to the next level with a one-of-a-kind Pilot Professional Coach Training & Certification Program! Hopefully, it will become the basis for a Masters Degree in Coaching.
Starting in July, I’ll be back in the studying and learning mode big time – not that I’ve ever stopped – but WOW – I’ll keep you posted as I continue to learn and grow.
Do you envision a life in which stress is more easily managed, food nourishes your life and fitness is a regular activity? Why not take a few minutes to begin the process of creating a personal wellness vision? Why is this important? It’s the first step towards developing a plan to achieve your personal goals.
Check out the questionnaire on the homepage at JackieKeller.com. It’s quick, easy and free to complete, and can (if you so choose) become the basis for this milestone.
It really makes me happy when clients reach significant thresholds. One of my clients, Dian Thomas, has done that over and over for the past 6 years. She’s really transformed her life, and watching and working with her has meant continued validation for me. It’s her success, her personal plan, her achievements – not mine- but that is the essence of coaching.
Today I got an email saying that she’s broken through yet another barrier by wearing a clothing size that she hasn’t fit into for many, many years.
Let’s all give Dian a big shout out of congratulations! With only 20 pounds left to her goal of a 150 lb. weight reduction, she deserves a big, “YOU GO, GIRL”.
Did you now that today is National Employee Health and Fitness Day? You can learn more about it at www.physicalfitness.org. I’m learning more, too, in a formal way. As a licensed Wellness Coach, I’m required to complete a certain number of continuing education units and coaching hours to keep my license. One of the programs I’m working on how is a workshop on Nutrition, Exercise and Aging, and while much of it is review, there is so much relevancy to our special calendar day!
Since we’re talking about employee fitness today, I do want to share a NutriFit employee success story with you! One of our top line cooks has had a battle with high cholesterol for most of his adult life. This year, he decided to take on the challenge of lowering it, and I’m proud to say that as of his last blood test results, he’s won that battle! He began by eliminating nearly all red meat from his meals, and started running twice per week. Gradually, he increased his exercise to four or five days per week, and kept his eating regimen healthy, using all of the skills he’s learned over the nearly 9 years that he’s worked for us here at NutriFit! His cholesterol dropped from over 300 to 160, and he lost about 8 pounds!
It feels good to be a part of our employees’ personal health successes!
Remember that line from Shakespeare, ‘What’s in a name? That which we call a rose, by any other name would smell as sweet’
Well, I was thinking about that this afternoon when I was asked what differences exist between dietitians, nutritionists and the like. My thoughts on the topic are as follows:
As it is with most professions, expertise is not conferred on someone, like anointing them. It’s earned, and learned. And while becoming a Registered Dietitian does require an internship and exam, it doesn’t automatically mean competence. By the same token, just because someone calls themselves a nutritionist, it doesn’t mean they know anything at all. And certifications can be bought without a great deal trouble – there are plenty of online certifications that don’t mean a person has actually learned much. Don’t get hung up on titles.
There’s another old saying, “let the buyer beware”. If you’re looking for help, investigate. Ask questions. Check references. Look beyond the obvious.
On Soy, estrogen and why tofu is good for you! I have to say, I hear the most amazing things – food fiction and nutrition myths abound. But this one really floored me – a personal trainer telling a male client not to eat tofu or soy because it would give him too much estrogen…
Well, here are some FACTS about soy foods that you should know:
Soyfoods do not contain estrogens. Soyfoods contain complex mixtures of proteins, fats, carbohydrates, and bio-active compounds including soy isoflavones. Although isoflavones naturally found in soy are plant “phytoestrogens” that look similar in chemical structure to estrogens, they act differently in the human body and should not be confused with the human hormone estrogen. Isoflavones are bioactive compounds that may improve the health of arteries, prevent certain cancers, and reduce bone loss.
Numerous human studies have found that men and women consuming 40-70 mg/day of soy isoflavones from soyfoods or soy supplements had no significant changes in testosterone levels or estrogen levels compared to control groups.
Some animal studies that are looking for effects inject or feed a very high dose of a concentrated source of a single isoflavone, such as genistein, which is very different from the way isoflavones are consumed in food. Problems seen in some animals but not humans are believed to be due to differences in the way soy isoflavones are metabolized by humans and animals.
Still have questions? Check out these sources.
1. American Cancer Society. Soy and Breast Cancer. Accessed on January 3, 2007 at cancer.org/docroot/NWS/content/NWS_1_1x_Soy_and_Breast_Cancer.asp.
2. Colacurci N, Chiantera A, Fornaro F, de Novellis V, Manzella D, Arciello A, Chiantera V, Improta L, Paolisso G. Effects of soy isoflavones on endothelial function in healthy postmenopausal women. Menopause 2005;12:299-307.
3. Messina M. Emerging evidence on the role of soy in reducing prostate cancer risk. Nutr Rev 2003;61:117-131.
4. Korde L FT, Wu A, et al. Adolescent and childhood soy intake and breast cancer risk in Asian-American women. Breast Cancer Res Treat 2005;88:S149.
5. Messina M, Ho S, Alekel DL. Skeletal benefits of soy isoflavones: a review of the clinical trial and epidemiologic data. Curr Opin Clin Nutr Metab Care 2004;7:649-658.
6. DiSilvestro RA, Mattern C, Wood N, Devor ST (2006) Soy protein intake by active young adult men raises plasma antioxidant capacity without altering plasma testosterone. Nutr Res 26:92-95.
Sometimes the coach in me comes out at the most surprising moments. Like last night, when my son asked me for advice (can you believe it?) on choosing a university. We’re down to crunch-time – the last two days before decisions have to be made, acceptances tendered and deposti checks written. So what’s a mother to do? I put on my coach hat, and asked questions.
That’s what we coaches do – we help the client find their own answers by asking questions designed to un-complicate even the most complex decisions. It felt really good to take myself and my feelings out of the picture and focus on guiding him toward his own priorities.
Secretly, I have my fingers crossed and am hoping…
Jackie Keller, Founding Director of NutriFit, LLC, and author of Body After Baby The Simple 30-Day Plan to Lose Your Baby Weight Fast (Avery/Penguin Group; May 2007) will be talking with The Bikini Chef Susan Irby at the 2010 Los Angeles Times Festival of Books- UCLA Campus, 405 Hilgard Ave, Westwood
Be sure to stop by the KFWB booth (in front of Perloff Hall, near the LA Times stage) this Sun. Apr. 25 at 11am or listen in at www.kfwb.com
For more information on Jackie Keller, check out NutriFit’s Post Pregnancy Meal Plans.
Today, I expanded my repertoire as a coach. Not because I did any special job with coaching, but because I did some emotional growing. Learning experiences can come at a price, though, and this one was no exception. Here’s the silver lining – I learned. Thank goodness I had a good coach to help me see what I was doing. A good coach acts as a mirror, and by taking a good, reflective look at my actions, that coaching process once again proved it’s value.
Thanks, Doris, for being my mirror and helping get perspective. Damn, that coaching really works ~
Beginning today, I’m dedicating my Wednesday note to a comment about my Wellness Coaching. This dynamic, cutting edge field is a new and very exciting dimension of my life work, and I’m thrilled to be incorporating more and more Wellness Coaching into our NutriFit business model. As an introduction to how coaching works, please take a minute to contemplate (and write down, if you desire) answers to the following four questions:
Imagine that you are painting a picture of ideal wellness. What would you look and feel like at your ideal level of health?
What’s the most important element in this picture? How is it linked to your health?
How large is the gap between where you are today and where you want to be? Fill in the blanks in this sentence:
“Today I am ( ); when I achieve my desired wellness goals I will be ( ).”
What makes this vision really important to you? What will be different in your life when you achieve your vision?
If you’re interested in experiencing the difference that working with a skilled Wellness coach can make in your progress, email or post your answers and I’ll reply. Wellness coaching is all about YOU – your goals, your obstacles and your solutions. More information is on the www.jackiekeller.com website! Are you ready to be well?
Ever heard of the magazine, Girl’s Life? Neither had I – it’s a publication dedicated to the 10-14 year old female market. But when I was asked to comment as the nutrition expert for the article entitled “Expert Advice: Don’t Ditch the Dairy!“, a piece about healthy ways to watch your weight, I jumped at the chance. This is such an important age, and I saw it as an opportunity to really bring home the message about eating nutrient dense foods and making food your friend early in life.
Little did I know that the Corn Refiners Association paid such close attention to this publication (and I would hazard a guess, to others). But I received a letter dated March 19 (just 2 days after the Girl’s Life article appeared) lobbying me about high fructose corn syrup. To say that I was surprised would be an understatement. Surely they don’t think that we should be PROMOTING the use of high fructose corn syrup in foods…but alas, that’s the upshot of this story.
Well, I’m proud to say that I’ve managed to resist the lobbying efforts and remain totally UNCONVINCED that high fructose corn syrup is a necessary and important part of anyone’s healthy diet. Regardless of its GRAS status, I don’t believe that it’s a necessary sugar, ingredient or sweetener. There are many more nutritive sweeteners available in the market today, and I encourage you to seek out products that contain them.
My advice stands – SO sorry that your letter and glossy handouts didn’t impress me, Ms. Erickson, President of the Corn Refiners Association.
Happy St. Patrick’s Day!
I’m planning on inaugurating a new St. Patrick’s Day tradition today – instead of wearing green, it’s a day of eating green! This should be relatively easy, since I can think of hundreds of green foods. My plan involves green in every meal and snack:
Started the day with a Fresh Spinach omelet – YUM! Followed this up with a snack of fresh kiwi (with some blueberries and strawberries). By lunch it was time for a dark green salad (arugula, romaine, watercress) topped with avocado, tomato and crumbled turkey bacon (nitrate free, of course), topped with lowfat Green Goddess dressing. Afternoon snack of green pistachios (just an ounce). Dinner will be Pesto Mahi Mahi with garden green beans and parslied potatoes. A simple cabbage salad on the side, and for dessert Mint Chocolate Chip (lite) ice cream.
Before bed – add in a cup of green tea!
As a woman who enjoys a glass of wine almost nightly (well, nightly), I was intrigued by a study published yesterday in the Archives of Internal Medicine that shows that alcohol may curb weight gain in women. While the study clearly does not advocate drinking for either gender, or recommend that women drink to control their weight, researchers did find that “compared with women who did not drink, women who drank 15 to 30 grams a day (the equivalent of a drink or two), were 30% less likely to be overweight or obese at the end of the study period”. Mind you, this study examined data from over 19,000 women enrolled in the long-running Women’s Health Study at Brigham and Women’s Hospital in Boston. The study was conducted over an average period of 13 years. Their conclusion – women consumed fewer calories from food if they had a drink or two, and were more active. However, the study also found that these women had less healthful diets, and a greater tendency to smoke.
Here’s my take – if you do drink, limit it to 1 glass of wine (preferably red wine), and maintain a rigorous activity schedule as a complement to your health-conscious eating regimen. That way, you can enjoy a healthy weight, healthy heart, healthy brain and lower BMI, all at the same time. Sound familiar?
I’m constantly amazed at the misconceptions people have about nutrition, exercise and health in general. It seems that nearly every day, I overhear something that literally amazes me – and this most recent myth is a great example: a client told me that he didn’t believe that drinking water was important or necessary for weight loss.
So, to clarify the science around water and weight loss, here’s the science: At a healthy weight, you need about 64 oz. of water daily to maintain your metabolic processes. If you’re 25 lbs. or more overweight, increase that by 8 oz. of water to meet your body’s needs. This will allow the kidneys to continue to eliminate waste efficiently from the body, and the liver to continue in it’s work of breaking down fats in the bloodstream. If the kidneys are deprived of sufficient water, the liver has to step in to assist the kidneys. This forces the liver to work overtime and compromises it’s role of eliminating waste.
There are numerous studies that support the science behind the recommendation to drink plenty of water. Bottom line – drink up, for your health and for weight loss.
The month of February is National Heart Month, and a great time to remember your special someone, too. Just in time for Valentine’s Day, here are some recipes that are as good for you as they are romantic. Try these delicious, heart healthy Valentine’s Day recipes all month long or, if you are preparing a special dinner on the 14th, they would make a wonderful menu that’s sure to please.
Appetizer: Artichoke Dip
Why it’s good for the heart: Contains garlic. This aphrodisiac plays hard to get, but the heart is worth it! Known to improve blood circulation, good for the heart, and other parts.
Salad: Tomato, Mozzarella, and Basil Salad
Why it’s good for the heart: Contains tomatoes rich in Vitamin C; and basil, thought to stimulate the sex drive with its alluring scent.
Entrée One: Balsamic Broiled Salmon
Why it’s good for the heart: Salmon is high in omega 3 fatty acids and B6; and the honey, which has been connect with love and sex since Hippocrates prescribed it for vigor in the 5th century BC.
Entrée Two: Asparagus Chicken with Ginger & Oyster Sauce
Why it’s good for the heart: Asparagus, known for it’s phallic symbol properties, is also loaded with potassium, calcium and vitamin E. Doubly potent with ginger and garlic, this dish is a sure fire-starter.
Side Dish: Avocado-Corn Salsa
Why it’s good for the heart: Loaded with antioxidants, rich in omega 3 fatty acids and spiced with chilies- eating peppers gets the heart pumping.
Desert One: Strawberries Italiano
Why it’s good for the heart: Strawberries are high in Vitamin C and fiber- they fit perfectly between the lips and are a romantic addition to any Valentine’s Day meal.
Desert Two: Chocolate Spice Cake
Why it’s good for the heart: Now being heralded for favorable flavanols, chocoholics can rejoice – chocolate is high in Vitamin A and adds a little sugar and spice to the fourth course! This natural amphetamine stimulates the system in so many ways- it’s a tried and true staple for lovers.
*See recipe page for recipes.
First Lady Michelle Obama’s Childhood Obesity Initiative
Why are we Americans getting so fat? It’s a problem that is raging out of control in this country – and especially alarming is the increasing obesity rate among children. Is it the lack of pedestrian-friendly streets that require parents to drive kids to school instead of having them walk? The lack of physical education in schools on a consistent basis? Video games, email and text messaging instead of playing outside or walking over to talk to people? Is it genetics? Portion sizes? Lack of strong will? TV commercials?
Maybe it’s a bit of all of these things – but it’s a widening problem. and the First Lady will have a real challenge on her hands. Extra pounds can put young children at risk for adult ills such as heart disease, gallstones and diabetes. Obesity can lead to a fatty liver, a dangerous condition that in some children can result in cirrhosis. Being overweight can affect the gallbladder, pancreas, lungs, heart, and digestive system. And depression, which is a common partner of obesity, can affect the brain’s response to leptin, the hormone that makes us feel full, thereby affecting the brain.
As a mother, I sympathize with moms who are facing the challenge of keeping kids at a healthy weight without focusing on the outward appearance. Remember, it’s about health – not appearance. It’s about performance, not the perception of others. Be a role model for your kids, and they will integrate the message about health and vitality.
Whoa – slow down – you may be surprised at some of the calories you can consume in one (long) sitting….
Here are 5 great tips for making it through the game without eating yourself silly:
1). Have a substantial, balanced breakfast on Sunday morning (seriously) – I’m thinking whole grain hot cereal with berries, maybe a poached egg or two, half a grapefruit or orange and even a piece of whole grain toast. Wash it down with a good cup of coffee or green tea, and at least 1 (8 oz) glass of water. That ought to hold you for awhile.
2). Go for a FAST walk for an hour, about an hour after you eat.
3). Make a platter full of raw vegetables and fresh fruit – and put it front and center on the table in front of the TV
4). Put all the rest of the goodies on a table far away from the TV
5). Lose the full fat cheese, full fat dairy dips (think low fat only), full fat chips, cookies or crackers. Try white meat chicken skewers, shrimp cocktail, vegetable kabobs, and air-popped popcorn for starters.
Need more ideas? Send me a note on Facebook and I’ll send you some. If you’re a “Monday morning quarterback” and need some remedial coaching, I’ll be here….
Have you ever heard of National Salt Awareness Day? Well, neither had I, before yesterday, that is. And I’ve just learned that the first week of February is World Salt Awareness Week! So, here’s some useful information about salt and sodium.
You probably already know that sodium plays an important role in maintaining the body’s fluid balance. It’s essential for muscles and nerves to function properly. However most of us consume too much of it. FDA guidelines call for less than 2,400 mg of sodium per day — and if that sounds like a big number, you may be surprised to learn that it’s the equivalent of about 1 teaspoon of table salt. If you’re not in the habit of adding salt at the table, you still may not be in the clear…most of our salt intake doesn’t come from the salt shaker; it’s hidden in many of the foods we buy at the grocery store and at restaurants. Here are some of the main culprits that may have much more sodium than you realize: frozen meals, ready-to-eat cereals, vegetable juices, canned vegetables, packaged deli meats, soups, marinades, sauces, dressings and condiments.
So what can you do to reduce the sodium in your meals and still maintain the flavor? The preference for salt is a learned preference, and can be unlearned. Gradually wean yourself off of high sodium (over 600 mg/serving) foods gradually, adding in more flavorful spices and seasonings, like garlic, onions, basil, and ground chili. Beware of combination spices like chili powder and garlic powder, as they often have salt. Check the ingredient listing on the label. Use fresh lemon juice to bring out the natural flavors in foods. After a month of “shaking less”, you’re palate will begin to adjust and high sodium meals will begin to taste too salty for you!
Of course, you can always purchase my blends, available in our online store at www.nutrifitonline.com. Be patient and remember that it’s taken years to develop the preference for salt, so it may take a while to unlearn it, but it will happen, and your body will thank you for it!
What with earthquakes, floods and other whims of Mother Nature happening all around us, I’m reminded to look again at my emergency food supply and evaluate where I would be if disaster struck here at my home…and guess what – I’m clearly under-prepared! We all know that it’s important to have flashlights, batteries, matches, portable radio, and a first aid kit, but what about food and water?
I’m heading off to the market with this list of 10 pantry food items that I’m buying and would recommend for your supply kit, just in case:
– Peanut butter (or some other seed or nut butter)
– Foil packets of tuna and salmon (easier than trying to find a can opener in an emergency)
– Dried fruit (raisins, dates, pineapple, apple rings, apricots, cranberries, cherries and anything else that looks interesting)
– Whole grain crackers
– Nuts (walnuts and almonds)
– Dry cereal
– All natural turkey jerky
– Low-sodium canned cooked beans (kidney, pinto, black)
– Low-sodium, canned vegetables (corn, peas, sweet potatoes
– Individual portion servings of milk and fruit juice in shelf-stable box packaging
– Water
Look out folks – there’s a newcomer on the block. But wait, double take…it’s not new, it’s a re-do (of high protein, low carbohydrate weight loss fallacies). Enter the Paleo Diet, yet another attempt to persuade us that modern day diet disasters are a result of our denying our roots as hunters and gatherers. Never mind that gatherers gathered tubers (oh no, the cursed potato or yam) and grains (yes – it’s true) and that hunters didn’t separate the fat, skin or feathers (for that matter) from the meat, they sought out the fat as animal fat was the basis of their diet. We’re supposed to believe this professor (of exercise) when he tells us that primitive man did not eat salt, but that he used balsamic vinegar to bathe his chicken breasts… and it goes on and on.
Cordain’s Paleo Diet is devoid of all dairy (read calcium), salt (even sea salt which was available in many parts of the world from brine, salt flats and marsh grasses), and grains (read healthy carbohydrates that help prevent diabetes, heart disease and intestinal disorders) – and dangerous. High levels of meat can lead to a host of problems, and while eating such a restrictive diet can promote weight loss, it’s neither long term or healthy.
I could say I’m reading the writing on the walls for this one, but wow, that’s really corny…
Jackie’s Weighs In on the healthiest way to get back your Body After Baby in this week’s issue of OK! Weekly.
As you know, my book, Body After Baby: A Simple, Healthy Plan to Lose Your Baby Weight Fast (Avery Publishing) outlines a 30-day program that all moms can follow – not just celebrities!
Although the article is about Kim Kardashian, getting back into shape after pregnancy doesn’t just help you look your best – it is essential to giving you the nergy you need to take care of your family.
I think the quote on the back cover by Mehmet Oz, M.D. says it all ” Jackie Keller delivers a wise plan for new mothers to recapture their chi- the life energy. Her good food and exercise regimen make perfect sense.”
Are you among the 60% of those who flop at least once before achieving their New Year’s resolutions? This year, why not pursue a different path? Rather than resolve to be healthier, improve your eating habits, or exercise more regularly (three of the most common resolutions), consider the “affirm approach”. What’s the difference?
When you affirm, you’re declaring positively or firmly – you’re maintaining aloud or in writing that what you’re saying is true. Think I AM.
When you resolve, you’re stating that you are firm in purpose and determined. Think I WANT TO.
Which one empowers you more?
5 Simple Steps to Take Today:
1. Remember your why. Make a list of what inspired your decision to do whatever you’re planning to improve your health. Ask yourself the following question: what will be different if I …what will…bring me? Write it down and post it where you can see it regularly (I’m fond of using the bathroom mirror – that way I can see it at least twice daily).
2. Make a change to achieve change. Anthony Robbins is quoted as saying, “If you do what you’ve always done, you’ll get what you’ve always gotten”. Change breeds change, so try altering your approach, even if the problem is the same.
3. Get support. Enlist the help of trusted friends, family or others as you pursue your goals. Making a commitment to yourself can be motivating, but when you widen the circle, it’s like having a net underneath you. It builds confidence and accountability. In the words of an old African proverb, “it takes a village”.
4. Reward yourself. Recognizing success will set a positive cycle in place, so set realistic small goals and acknowledge your progress. Writing down where you’ve started and where you want to go are critical – otherwise, how will you know when you’ve gotten there?
5. Plan, prepare and plan some more. You have your plan, now think ahead. Anticipate situations and prepare for them. What might you encounter that could derail you from your goal? How can you mitigate or minimize the downside? Plan how you’ll get around the obstacles you’ve anticipated.
We’ve all been there – a devil on one shoulder, an angel on the other…the devils says “eat, eat – you can diet tomorrow”; the angel says “be virtuous, be strong, resist”. Who do you listen to? At this time of year, many resolve to stop indulging TOMORROW. Maybe the problem lies with the whole concept of traditional dieting. Just perhaps, if we viewed eating healthfully as a lifestyle, we could eliminate the need to diet altogether. Think about it, a world without the dreaded “D”s – no dieting, no deprivation, no don’t eats.
I propose a New Years toast – here’s to loving life enough to eat healthfully and exercise vigorously. If we could master that, we’d never have to diet again.
Last night I watched an interview with the winner of the Biggest Loser, Danny Cahill, who lost a whopping 239 lbs. in 7 months. Couldn’t help but remember back a few short years ago to my involvement with the show a few seasons back (remember Susie, who drank 42 milk shake shots?), and that limited, inside look at the dynamics of rapid, extreme weight loss. I must confess, while the numbers are impressive, they also really, really concern me. After over 22 years in the business of helping people lose weight sanely, moderately and safely, I am reluctant to celebrate what I fear may be all-too-fleeting weight loss. It would be interesting to see how many of the participants actually keep off the weight by making successful, permanent changes in lifestyle and eating habits – does anyone know of any corroborated statistics?
Url: E! Online article source
Check out the media section of Jackie Keller.com to see a clip of Jackie on the biggest loser.
You’re probably not alone. The day after Thanksgiving is a day to be thankful that we can exercise!
Get out this weekend and enjoy something physical. You can’t change what you’ve eaten, but if you’ve consumed more than you wanted or planned to, put it behind you and move forward with vigor! As for leftovers…portion them out as you would your most healthful foods, and eat controllably.
Remember the holiday is one day, not several, so make December your healthiest month this year.
Food’s central place in seasonal celebrations can prove difficult, especially with stress triggers from family or lonely feelings.
One of the best tools for “beating holiday binge eating” is both inexpensive and easy! Rather than overeating or binging, which is reactive, try these 3 proactive steps to managing holiday stress positively:
1. Rate your overall level of stress each day and record it on a a log (1=minimal; 10=maximal).
2. Log the hours that you sleep each night, and aim for a solid 7-8 hours (we tend to handle stress better if we’ve had enough sleep).
3. Identify a non-food reward that you can give yourself to unwind and relax without overeating, for example a luxurious bubble bath.
Try to be prepared for situations where you may be tempted to binge by planning ahead. Oftentimes, the eating behaviors are subconscious reactions to stressors that we know trigger behaviors, but don’t plan for. By arming yourself with tools that you can put in place for these events, you can circumvent the situation effectively.
Url: L.A. Times article source
Well, it’s true…there’s an imminent crisis looming in the pumpkin patch, due to heavy rains and poor picking conditions, pumpkin is becoming scarce in the grocery isle. So what’s a cook to do?
Consider it’s close cousins – butternut, acorn, turban or kabocha squash of course! While not completely interchangeable in every recipe, hard winter squashes as a group have many of the same health and culinary properties. This provides us great comfort to us pumpkin fans, as we can make many alternatives to traditional pumpkin favorites by boiling down and pureeing a variety of winter squashes. My personal favorites are butternut and kabocha, which make delicious savory and sweet alternatives.
Rich in beta carotene, high in fiber, loaded with vitamin C – here’s a wonderful, SIMPLE recipe, that uses Butternut Squash and Sweet Potatoes or Yams that you might like to try:
Squash and Sweet Potato Soup
1/4 cup balsamic vinegar
2 tbsp. brown sugar
1 3/4 lbs. butternut squash (1 medium squash)
1 3/4 lbs. sweet potatoes or yams
1 tbsp. fresh ginger, finely chopped
dash white pepper
7 cups reduced sodium vegetable broth
1. Cut peel from squash; discard seeds. Peel potatoes. Cut squash and potatoes into 1-inch pieces and place in a 5- to 6-quart pan. Add broth, vinegar, sugar, and ginger. Cover and bring to a boil over high heat; then reduce heat and simmer gently until squash and potatoes are soft enough to mash easily, about 30 minutes.
2. In a food processor or blender, whirl squash mixture, a portion at a time, until smoothly pureed. Return puree to pan and stir often over medium-high heat until steaming. Season with white pepper. Ladle soup into bowls.
http://finance.yahoo.com/news/Rain-may-put-pumpkin-pie-in-apf-1323181927.html?x=0&.v=7
I confess – I’ve never been much of a sports fan. It just wasn’t part of my upbringing. We were always encouraged to study, practice piano and read, not to participate in sports. Maybe that’s why I’m in such awe of athletic prowess and ability. Surely, that’s one of the reasons why the new exhibit at The Annenberg Space for Photography, entitled “SPORTS” was so fascinating. Never mind that it’s an opportunity to see two of the world’s pre-eminent sports photographers’ work for free in a gorgeous space built especially for these exhibits. These images will rock your world, no matter your skill, regardless of your personal passion – the exhibit shouldn’t be missed. Check it out at www.annenbergspaceforphotography.org. It’s beyond your imagination – but the camera doesn’t lie.
This past weekend, I was invited to be a special guest speaker at the Third Annual Los Angeles Chocolate Salon, where I lectured on why chocolate is good for you. No, you did not read this incorrectly, there really are many proven health benefits of chocolate (fellow chocolate lovers rejoice!). As we continue to study it in in clinical trials across the globe, there are more and more encouraging results about the health benefits of chocolate. On the Health.com
homepage today, ironically this same subject was illuminated via slideshow:
Below, please find just a few of the health benefits of chocolate and a few choco-myths debunked:
– The Aztecs and Mayans were the first to recognize the potency of chocolate – they’d celebrate the harvest of the cacao bean with festivals of wild orgies. Montezuma believed that drinking 50 cups of chocolate each day enabled him to better serve his harem of 600 women. For my NutriFit meal delivery service clients, I believe that it puts us in “the zone”. The zone of health, that is!
– Science gives us another reason to enjoy this heady delight. There is a naturally occurring plant compound called Flavonoids in chocolate, especially dark chocolate. Flavonoids in chocolate are natural powerhouses and are part of the polyphenol group.
– Some of the key heart health benefits of chocolate include:
-Decreases LDL oxidation (Low-density lipoproteins, which are the unhealthy kind).
-Reduces stickiness of platelets in the blood, which reduces risk of blood clots
-May lower blood pressure
-Increases blood flow in the arteries- (Increased blood flow can lead to brain health benefits, including boosting memory, attention span, reaction time and problem solving skills).
– Some psychological benefits of chocolate include improved mood and pleasure, by boosting serotonin and endorphin levels in the brain.
– Finally, flavonoids absorb UV light, and so have a beauty benefit of keeping women’s skin more moist, smoother and less scaly. After all, better blood flow in general also means increased blood flow to the skin!
– For all these reasons, and because I love chocolate, I’ve designed hundreds of delivered, healthy diets that include daily doses of the best quality, most delicious, guiltless decadent desserts.
A recent study quoted in the Los Angeles Times online edition (Oct.6) found that nearly 26% residents of South Los Angeles are considered obese, as compared to 18% of the residents of Los Angeles County who live in higher-income areas. There were many other interesting findings reported in the story – including a comparison of the overall fruit and vegetable consumption between residents of South Los Angeles and those in other areas (virtually the same) and the proportion of people who participate in 300 minutes of exercise or more per week (virtually the same). Finally, it’s worth noting that there presently is not a higher concentration of fast food restaurants in South Los Angeles than in other areas.
So, what is making residents of the South Los Angeles area more obese?
The conclusion of think tank Rand Corp. researchers appears to be consistent with other study results – South Los Angeles residents are consuming more snacks and sodas than people in other areas, and are more likely to watch more television. I’d have to agree with Marion Nestle, nutrition professor at New York University, who stated, “…People living in poor inner-city areas do not have easy access to healthful, affordable food, especially fresh food. Lack of food access is highly correlated with diet-related health conditions”. I am reminded of that oft-used saying, “Once again, education is the answer”.
The most amazing photographic stories I’ve ever seen are on display at The Annenberg Space for Photography in Century City, CA. Be prepared for an emotional, riveting experience unlike any other. These images, considered the best work of winning photojournalists worldwide are on display until November 1, 2009.
We’ve all seen photos that evoke feelings, but the POYi Exhibit does more than that – it propels you into the world in a way that changes how you view life. What was my biggest take-away? That feeding people well is my calling…my way of connecting to society in a positive way…my way of making a difference. Seeing all of those stories of hunger and want told in images made me ache to do more. It’s not all gut wrenching. Not all heart rending. But it IS all magnificent. Don’t miss it.
For information about Pictures of the Year International, please visit the POYi website.
Day 3
We heard them long before we saw them. At about 1:30 am the low growling roar of the lions began. Sounded like it was right outside our window; and it probably was, too. There must have been a few, as it sounded like they were calling to each other- maybe announcing a kill? As the sound subsided, a disturbed sleep returned, but it was punctuated by other noises- and a sense of discomfort and unease.
After breakfast we set off with Robert, eager for a day of traveling the southeastern section of the Serengeti, known as the ‘cat’ area. It didn’t take long before we saw why the name is appropriate. We soon joined others in awe of a rare sight- a leopard, high in an acacia tree, sleeping peacefully draped over the branches. It is rare to see them, explained Robert- happy to have started off so well.
Leopards are the strongest of the big cats and have only one natural predator, the lion (or lioness, as it is the female who hunts for the male and cubs). Moments later, we see several species of antelope- Harbeast, Eland, Ridgeback. It is hard to tell some apart from the others we have seen (like the Thompson and Grant gazelle, and the Impala). They are all amazingly graceful, each in its own way, and so completely uninterested in us! I am surprised that all of the 4-wheel drive vehicles don’t bother them, but it is obvious from the way they race across the road one minute, and stand in the middle if the next- us humans are of no consequence in this park.
The most incredible, though, is the lion- and we see more and more of them. Some hunting- stalking prey or standing alert- as if they could spring at any moment. We pull up in front of resting lions and they don’t flinch! Now we come across a herd of buffalo. It is a breeding herd, Robert explains. They amble slowly through the long grass- ugly yet entrancing. Throughout our day, Robert patiently explains a bit about the animals’ behavior. He tells us about the giraffe, as we see them eating the tops of the acacias- and the flowers of the sausage trees. (I’m not sure they’re really called that, but there are these incredible, white foot long sausage shaped seed pods that hang from some trees). The baboons eat the ‘sausage’. Then we see crocodiles, immersed in the small river that all the animals drink from. The lions wait in the grass for the zebra to drink- we (thankfully) will not see a kill. In the trees we see tawny eagle, ibis, vultures, stork, crested eagle and many more species- one more beautiful than the other. Almost every tree has a nest of some type.
Before this day ends we also see a cheetah and her cub; both lying in the grass with huge full bellies- a vulture nearby picks at what must be ‘leftovers’. And more herds of elephant with cubs. There is so much it’s hard to take it all in. At the end of the afternoon, Robert drops us off at the lodge and we say ‘assante sa’, which means ‘thank you very much’. He responds with ‘karibu’, which means ‘you’re welcome’. What a day!
Day 2
We set if for the Ngorongoro Crater Conservation Area, Tanzania, fueled by what will become a simple breakfast tradition- locally made bread, egg whites (for me) with tomato and whatever fresh fruit is available. Usually, it’s seeded tomato with white pineapple- both look better than they taste, as does the coffee. But no matter- we are excited to get going. There are Maasai everywhere- herding cattle and goats, walking alongside the road or just sitting and watching cars drive by. Robert shows us the settlement of one of the richest Maasai men- he had so many wives and children that he built his own school for them.
The weather is clear until we reach the rim of the crater, but unfortunately it is totally fogged in and we have no views. It’s a wonder that Robert can navigate the road as there is no visibility either. But we turn off the road for Oldupai Gorge, site of Louis and Mary Leakey’s most famous archaeological finds. I vaguely remember some history of early men and the fabulous work the Leakey’s did for more than 50 years- but it is a fraction of what we read at the museum at the gorge. We also have a very short lecture about Oldupai, which is actually a mispronunciation of the Maasai word for the Oldupai plant, a versatile plant that has leaves that resemble a skinny Aloe Vera leaf (but longer).
Time to head to the Serengeti- and its wildlife viewing. But first a stop at the shifting sands, a curious phenomena indeed. This mound of very fine black volcanic sand is about 25 feet high and 100 feet across. As we approach it, we see markers in the road- each one with a date inscribed. The first one is 1969, then 1976, then 1980, ’90, ’95, 2000, and so on- each one a little closer to the other, and less time in between. We finally reach the sand and Robert tells us that it creeps ever so slowly, moved by the wind- always staying the same shape but slinking forward. Maasai women, feeling that they are unable to bear children (their only value) come to the shifting sand and throw sacrifices of jewelry into the mound. Of course the kids walk to the top of it! And we’re off to find the ‘Big Cats’, which are said to populate this southern part of the great, endless Serengeti plains.
Before we reach the lodge, we see hundreds of Thompsan gazelle, so graceful and delicate; zebra, topi, baboon, banded meerkat, hyena, jackals, tiny dikdik (the smallest of the antelope family) and then we come upon a herd of elephants. These big, fabulous mammals were chasing the road- males, females and the most incredible part, nursing baby elephants. We saw one mama elephant with a nursing baby on either side of her- half underneath her massive chest. All the while the elephants were throwing dust up with their trunks and making loud noises. We saw huge termite mounds (the baboons eat the termites) nearly 5 feet tall. Ostrich, vultures and big birds Robert tells us are called Caliberry Bastards. Oh, did I mention the hippos wallowing in the mud? And the magnificent giraffes? You feel like you’re in an endless animal park- but better because they’re all wild.
We finally reach the lodge- definitely ready for a shower and to be out of the car for a while. It’s a beautiful location, cut into the rock- and there are monkeys on the roof and hyraxes scampering over the rocks. After an amazing sunset and a nondescript dinner we’re off to bed.
Our trip begins. People say “it’s the trip of a lifetime, a transformational journey”. We are all hoping that it will be; I have no set expectations. Only that it will be truly different from everything that I have ever done.
After 36 hours of traveling, we are met at the airport and taken to the Impala Hotel for some badly needed sleep. Robert and Abdullah tell us that they will see us in the morning. After a simple breakfast, the only notable feature of which was freshly made peanut butter, we begin.
Day 1: Lake Manyara, Tanzania
In our Land Rover, we leave Arusha, happy for the light, seasonal rain the previous night. The morning traffic in the city gives way to the poor outskirts. People walking by the road, sitting; selling food. Dirt houses, scores of men, women, and children in bright colors. Robert tells us about the Maasai; the natives who herd cattle and goats. They move from one area to another, living in a traditional style. Maasai men can take as many wives as they want and are able to buy. Wives are bought with cattle. The job of the women is to bear children. Wealth is measured by children and cattle. They struggle with the drought that has plagued this area for the past year. There are two rainy seasons; the long one from March to June, and the short one from November to January. This year, there was no long one. Everything is dry, a dusty red color, with scrawny, if any, vegetation. Until we reach Lake Manyara National Park, that is.
At the entrance to the park, Robert opens the roof so we can stand inside the Rover and look around from the top. It’s green, lush, and beautiful- and we don’t wait long for our first animal sighting! Baboons, everywhere. Swinging from trees, sitting on branches, the ground, the middle of the road. Then monkeys- black velvet monkeys with beautiful faces; and Blue Monkeys, too. Yes, they have blue fur! Soon after, we see hippos lazily eating in the shade, vegetation. It’s like Jurassic Park, according to Adam and Dennis. Alexandra is making good use of her telefoto lens- snapping pictures at every turn of the dusty road. The hours fly by and the vegetation changes to more sparsely green savannah. More baboons appear, frolicking, cleaning each other- the babies on backs or bellies of the mothers. Wart hogs, Hornbills, Ibis, Hawks, and Zebras appear so fast it’s hard to keep track of all the animals. We stop for lunch at an incredible overlook (Lake Manyara in the distance, along with pink flamingos)- it’s a box of fried chicken breast, oranges, and egg. Robert makes some African pressed coffee- and we’re off again. This time to giraffes and elephants, tiny Bik Biks, and elegant gazelles. Everywhere you look there is something to see. We leave the park and head to our lodge and a good hot shower. Dinner is a simple buffet- certainly nothing wonderful or special but I am happy with my tomatoes, cucumbers, and spicy cauliflowers with peas. A cup of tea is all I need to relax and go to sleep.
In the first of a two-part Tonight Special, presenter Jonathan Maitland challenges celebrities to lose weight and improve their health by adopting the diets of other cultures for six weeks. Former cricketer Darren Gough and one-time Bucks Fizz singer Cheryl Baker travel to Italy and India respectively, while Jonathan samples the post-war UK food that his parents would have eaten SUB
Part one airs today- Tuesday, June 23rd on ITV 1 from 8:00pm to 9:00pm BST (www.itv.com)
Please tune in tomorrow (Wednesday, May 20th) as I discuss delicious meal ideas that promise to keep families free from food-borne illnesses this summer on America’s top rated new talk show, The Doctors.
Check your local listings for air time and channel (airs locally in Los Angeles on KCAL 9 at 11am and in New York on WCBS 2 at 9am).
Thanks!
~ Jackie
Just finished filming a segment for Access Hollywood (airing tomorrow night, 4/24 at 7:30PM on NBC) about the importance of being a healthy weight – NOT OVERLY THIN! Ostensibly, the story was about an Australian, 19-year old beauty queen who has a BMI is just 14.6 (at 5’11” she weighs in 105 lbs.) and whether she’s unhealthily thin. By any standards, this girl is clearly emaciated, and does not look normal or healthy. Interestingly, I did some research and discovered that she is far below the 18.5 BMI baseline for malnourishment set by the World Health Organization, the average BMI of Miss America beauty contestants over the past several years (19.5) and the average BMI of the 2002 USA Women’s World Championship Basketball team (22.9).
Clearly the time has come for the beauty and fashion world to follow the lead set by Spain in 2006, and prohibit models, beauty contestants and the fashion world from walking the catwalk or competing if their BMI is less than 18. Although this might not solve the problem of an unnatural ideal set by beauty pageants, it would go a long way towards helping women understand that being unnaturally thin, and over-exercising or under-eating to get there, is not the way to success, but the way to an eating disorder and possibly even death. In fact, the death rate among young women with anorexia has been estimated to be 12 times that of young women who do not have the disorder. As a former anorexic, nutrition expert and a certified wellness coach, it’s time to stop spreading the myth that being thin is being beautiful. We must encourage people to learn to make food a friend and live with it, as we humans cannot live without it.
As I took my multivitamin pill this morning, I remembered that February is National Heart Month, and March is National Nutrition Month! You may have read about a recent study that showed that multivitamin use in older women did nothing to prevent common cancers, and that many popular supplements did not reduce the risk of heart disease or stroke. While for some that might be translated to, “ no need to take vitamins”, in my opinion it means, “vitamins can’t guarantee good health”. All the more reason to take care that your diet includes plenty of nutritionally dense foods.
But consider this argument for taking a daily multivitamin: even the most diligent and careful eater can find it a challenge to construct a perfect diet on a consistent basis. For that reason, a simple, inexpensive and well-rounded vitamin pill is an easy way to have peace of mind. The fact remains, though, that our body loves truly good-for-you food, and rewards us with robust health when we feed ourselves with care.
Interested in some of the tips Jackie gives readers in magazines? Check out the following already published pieces:
Cosmopolitan: February 2009 issue, page 196: Q & A: “I’m 30, and I seem to gain weight more easily than I did in my 20s. Why?” Blame your metabolism, which naturally slows a bit once you hit your 30s. Also, lifestyle changes that make you more sedentary as you age can lead to pound creepage, explains nutritionist Jackie Keller, founder of the meal delivery service NutriFit.”
CNN health.com (December 9, 2008) and Health magazine December 2008: Celebrity diet tricks that work (and two that you should avoid) by Hallie Levine Sklar:.”L.A. nutritionist Jackie Keller tells clients like Charlize Theron to pile their plates high with asparagus and green beans. “They’re high in filling fiber, but less likely to expand in your stomach”.
Harper’s Bazaar Best of What’s New (August 2008) Get a Better Body in 2 Weeks: “an intelligent approach to steamlining your diet is just as effective, says L.A. nutrition expert Jackie Keller…plus, if you’re eating real food, you can think, exercise and be around people while dieting.” “Never cut out carbohydrates completely, explains Keller. If you don’t have a sustained energy source, your body will burn muscle for energy”.
… Getting enough sleep! Jackie Keller, nutrition expert and certified & licensed wellness coach, responds to a study released last week in the Journal of the American Medical Association which reveals that adults who got just an hour more sleep daily than those sleeping an hour less were 33% less likely to be susceptible to ailments that can lead to heart disease. Now, Jackie reveals the best foods to help you sleep, the best nutrients to consume throughout the day to ensure quality shut-eye, as well as the homeopathic sleep aids that will send you straight off into dream land.
What to eat to help you sleep:
– Jackie says consume two servings of dairy-rich foods daily, like nonfat yogurt and milk, that contain tryptophan, an amino acid that has been shown to affect the part of the brain that governs sleep (Tryptophan is then converted into serotonin, which then is converted into melatonin – both of which make you feel relaxed and ready to sleep)
– According to Jackie, there are some minerals, like copper and iron, that can affect sleep if consumption is inadequate
– Eating shellfish (like 20 small steamed clams, as an example) works to fulfill one’s need for both copper and iron, as do lentils, nuts and whole grains.
– Magnesium is another mineral that’s essential for good sleep. Good sources of magnesium include dried beans, green leafy vegetables, soybeans, pumpkin seeds, and almonds.
– B vitamins, says Jackie and also help regulate many amino acids and Vitamin B is also found in lean meat and canned tuna.
Best Idea for a Bedtime Snack:
Jackie’s top picks for bedtime snacks are whole grain graham crackers and a small glass of nonfat milk. According to Jackie, putting a small amount of food into your stomach, like this high in fiber snack at night, draws blood into the gastrointestinal tract and away from the brain. Drawing blood away from the brain makes you sleepy.
Sweet dreams and please let me know if you have any questions or would like to chat with Jackie for any upcoming stories.
Finding the time to exercise can become an additional stress during the holiday season. Use every opportunity to incorporate exercise in your everyday tasks.
* Forget about trying to find a parking space close to the mall or shops. Park a distance from the entrance and walk. When you are overloaded with packages, walk back to your car and put them in the trunk; then go back for more shopping.
* Make it a habit to use the stairs instead of the escalators or elevator.
* Take a walk (bring the family along, too). Enjoy the holiday decorations and festivities during this time of the year.
You can enjoy this holiday season with these healthful tips, and continue winning at the weight loss game! Here’s a healthy holiday survival guide to help as you enter this challenging time of year.
1. Don’t skip meals – especially breakfast. Studies after study shows that those who eat a complete balanced meal in the morning eat fewer, and better quality calories throughout the day. Not only does it provide a psychological boost to anyone trying to lose weight, but also by starting the day off with the right foods, you’ll be less inclined to ruin your efforts later.
2. Never arrive hungry – tempting foods are a lot harder to resist when you’re hungry and your blood sugar is low. Eat something on the way to your event, be it string cheese or a dozen almonds and a piece of fruit, half of a peanut butter sandwich, or whole grain crackers and cottage cheese or yogurt. Your willpower will soar while your resolve to resist stays in place.
3. Portion control is paramount – eliminating certain foods entirely may be extremely difficult. If you can’t resist your favorite food, do the next best thing: eat a small portion and limit yourself to that. But, eat it AFTER you eat the food you .
4. Stay focused on fitness – finding the time to exercise can cause additional stress during the holiday season. Make it a habit to use the stairs, take walks during your lunch breaks, park far away from the mall entrance when shopping, and do stretches and simple calisthenics in your bedroom any time you have just a few minutes to add in something active. Twenty minutes of daily exercise is all you need to help keep your metabolism on track, 30 minutes is better, but anything you do is better than nothing.
5. If you must order a drink, make it red wine or a wine spritzer (wine with club soda). Always have a glass of water in the other hand, and while you’re at it – hold your alcoholic drink in your non-dominant hand and your water chaser in your dominant hand. You’ll drink more water, and eat less food (as both hands are occupied) Make a bargain with yourself to drink 2 waters for every alcoholic beverage. There’s only so much liquid you can hold!
6. If you receive holiday gifts of unhealthy food, donate them to a needy person or homeless shelter. Don’t keep them around the house.
7. Drink plenty of water – stay well hydrated. You will look and feel better. Drink before you eat, as the thirst mechanism isn’t very sensitive, and thirst can often be mistaken for hunger.
8. Almonds, peanuts, walnuts and pistachios are all rich in vitamins and antioxidants. They contain healthy fats that will satisfy you and improve your health. Have ½ ounce as an afternoon snack and it’ll help you manage your dinner appetite. Weigh out 5 portions and have them bagged up and ready to eat in your desk drawer, purse or briefcase.
9. Don’t isolate yourself – instead, eat your meals and go out for the social gatherings that make the season festive! If you feel awkward about attending without eating, order a small salad or fruit appetizer, or if at a buffet, eat raw vegetables or fruit.
10. Dark chocolate contains less sugar, and more healthful flavonoids, than other chocolates. If you can’t resist the box of chocolates, pick one plain dark square and enjoy!
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310.277.0437/[email protected]Nutrition Expert Jackie Keller Reveals Healthy Halloween Options for the Whole Family
Say “boo” to too much sugar, fat, and calories! Nutrition expert Jackie Keller provides Halloween revelers with a nutritious option for the season: her Pumpkin Hummus loved by Katherine Heigl, Tia Carrere and Ginnifer Goodwin. Whether at home waiting for trick-or-treaters, sending the kids off to school with a festive snack, or attending a costume party this season, Jackie helps every ghost or ghoul make a smart snack decision.
“This Halloween, avoid the extra calories and fat found in traditional seasonal dishes, like pumpkin pie and cookies, and look to a more nutritious option that everyone can enjoy,” says Jackie, who has worked with numerous A-listers including Jessica Alba, Charlize Theron, and Reese Witherspoon. “My pumpkin hummus is a healthy, high protein recipe to serve at Halloween parties or take with you wherever the season takes you!”
Jackie’s Pumpkin Hummus Recipe
2 tbsp. sesame tahini
2 tbsp. lemon juice
1 tsp. NutriFit Rockin’ Moroccan Salt Free Spice Blend
1 tbsp. vegetable broth
1 ea. garlic, minced and pressed
2 tbsp. Italian parsley, finely chopped
2 cups canned pumpkin puree
½ tsp. sea salt
1. Place tahini, lemon juice, spice blend, broth, garlic, pumpkin and salt in a food processor, and process until smooth.
2. Add parsley, pulse until blended. Taste for seasoning.
3. Garnish with pumpkin seed kernels, if desired.
For more information on Jackie Keller or NutriFit, please visit www.nutrifitonline.com.
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How would you answer the question, “My biggest obstacle to losing weight is…?
If you answered any of the following, you’re not alone:
1) Stress, or the stress of handling difficult situations
2) Getting enough sleep
3) Finding the time to exercise and/or sticking with it
4) Battling cravings or a “sweet tooth”
Here are some quick tips to help you through these life circumstances. Not surprisingly, the solutions sound simplified, but are quite effective! Give these suggestions a try:
Eating small meals throughout the day helps keep blood sugar levels constant. This helps even out your moods, and leaves you better equipped to handle most any situation. So does regular exercise. It increases blood flow to the brain and throughout the body, improving your brain’s ability to process information and sensory system. Dehydration leads to fatigue, so stay well hydrated to avoid a response that is triggered by fatigue and irritation. Eating consistently also helps to minimize cravings. If you deny yourself all sweets, you may set yourself up for failure. A small piece of dark chocolate (1 oz) can go a long way towards staving off a binge.
Optimal sleep comes when the body is fatigued and the mind is at rest. Try to fall asleep in bed, rather than on the sofa. If you’re thinking about your day or watching TV when you fall asleep, your sleep may be disturbed and uneven. Avoid eating foods that make you uncomfortable just before going to bed, and allow ample time for your meal or bedtime snack to digest. Try drinking herbal tea an hour or so before you go to sleep to help you relax.
Plan your exercise or activity each morning as you brush your teeth. Prepare yourself by setting out appropriate clothing for the activity, such as walking or running shoes. Make it as important as any other appointment that you set for yourself.
Even good foods can cause havoc in your life. Here are a few negative side effects of eating healthy to watch out for.
Check out Jackie’s comments on good foods gone bad for DietDetective.com on October 14th, 2008.Food: Dried fruits.
Problem:Exaggerate symptoms of candida and other yeast-feeding infections.
What Happens: According to Jackie Keller, founder of NutriFit and author of Body After Baby: A Simple, Healthy Plan to Lose Your Baby Weight Fast (Avery/Penguin, 2006), “Dried fruits are a concentrated source of naturally occurring fruit sugars that can exaggerate symptoms of candida and other yeast-feeding infections.” Candida albicans is a type of yeast-like fungus that inhabits the intestines, genital tract, mouth, esophagus and throat. Under normal conditions, this fungus lives in healthy balance with the other bacteria and yeasts in the body; however, certain conditions can cause the bacteria to multiply out of control. This can, in turn, lead to a weakened immune system and an infection known as candidiasis. “There are a host of candidiasis symptoms that vary from person to person and can include, but are not limited to, constipation, diarrhea, colitis, abdominal pain, headaches, memory loss, mood swings, prostatitis, persistent heartburn, severe itching, bad breath, and kidney and bladder infections. The disorder is often misdiagnosed, since there are so many symptoms,” says Keller. Symptoms often worsen after consumption of foods containing sugar and/or yeast, including all forms of fruits and grains.
How Much Do You Have to Eat? “Everyone is different, so it’s impossible to generalize, but I would think that since a ‘normal’ serving size is [about 1 ounce], having any more than twice what a serving size is supposed to be is having too much,” adds Keller.
Food: Flax seed.
Problem: Increased risk of prostate cancer.
What Happens: Its high content of alpha-linolenic acids (ALA) has made the ancient flax seed our modern miracle food, says Gloria Tsang, R.D., of HealthCastle.com. “It offers a vegetarian alternative to provide omega-3 fatty acid and has been shown in many studies to offer heart-healthy benefits by lowering total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol levels. Flax seed may also help lower triglycerides and blood pressure and keep platelets from becoming sticky, thereby reducing the risk of a heart attack,” adds Tsang.
However, a few studies have also shown high concentrations of ALA to be linked to a higher risk of prostate cancer. Until more is known, men who are not vegetarians are recommended to choose fish sources for heart-healthy omega-3s instead, says Tsang.
How Much Do You Have to Eat? As ALA is concentrated in oil form, it’s OK for men to eat the actual seeds, but until more studies are done they should completely stay away from the oil form (flax seed oil and flax seed oil pills), says Tsang.
Food: Carrots.
Problem: Eating too many carrots may result in hypercarotenemia.
What Happens: According to Maurice A. Ramirez, D.O., a Florida-based emergency room physician and founder of High Alert, “Excess beta carotene ingestion can cause yellow or orange discoloration of the skin and eyes that mimics jaundice and liver disease.”
How Much Do You Have to Eat? The amount of beta carotene you must eat to turn orange depends on your size (body surface area). Originally, this condition was seen only in infants transitioning to puréed foods. In the 1950s, 1960s and 1970s parents were told to introduce only one food at a time and feed it to the baby six times a day for a week. Since the first food was carrots with the next being sweet potatoes and the third butternut squash, by week four the child was orange. Just about the time this became a rare problem in babies, adults started using beta carotene pills as a way to tan without sitting in the sun. The problem with using large doses of beta carotene as a “tanning pill,” however, is that your tan is orange. (On the TV show House the main character acerbically points out to a patient: “You’re orange, moron!”) “Fortunately, This is a benign problem that resolves over several weeks once the overconsumption of beta carotene stops,” says Ramirez.
Food: Poppy seeds.
Problem: Opiate positive drug test.
What Happens: Poppy seeds come from the poppy plant, which is the source of opium and other opiate drugs. According to Ramirez, “Sub-therapeutic amounts of opiates in the poppy seeds are metabolized in the same way as larger drug doses and excreted in the urine.”
How Much Do You Have to Eat? “Contrary to popular belief, the amount of poppy seeds on a bagel or a loaf of bread will not result in a positive drug test, nor will it excuse such a result. Poppy seed strudel, if the poppy seeds are ground and sautéed in butter for several hours to make the strudel paste and then eaten in large quantities, may result in a positive screening exam. However, confirmation with a 2-mono-amino-morphine (2-MAM) test will make a drug-abuse source evident. In short, enjoy your bagel, but don’t expect it to protect you from a positive drug test,” says Ramirez.
Food: Barley, rye, wheat and sometimes oats.
Problem: Gluten sensitivity or celiac disease.
What happens: “People who are sensitive or allergic to gluten, a protein found in barley, rye, wheat and sometimes oats, may experience diarrhea, lactose intolerance, iron deficiency and other malnutrition-related problems. Non-gastrointestinal symptoms include a dermatitis rash typically found on the elbows and knees,” says Lona Sandon, M.Ed., R.D., a professor of nutrition at the University of Texas Southwestern Medical Center at Dallas.
How Much Do You Have to Eat? Any amount of gluten is a problem. “People who are sensitive to gluten may have a reaction to food that simply touched other food with gluten in it,” says Sandon.
Food: Asparagus.
Problem: Urine smells odd and takes on a slight green tinge.
What Happens: “Asparagusic acid and thioesters in asparagus are excreted in the urine, creating the odor change and, when combined with other urine components, changing the color of the urine,” says Ramirez. “Not everyone has the enzymes to convert asparagusic acid to an odor-forming compound. The presence or absence of the enzyme is a genetically controlled function and has no relationship to individual health. Because the effect is not absolutely consistent, people do occasionally seek medical care/evaluation for a first-time occurrence of the odor and color. On a parallel track, the use of amino acid supplements (by weight lifters and other athletes) can also cause a similar effect in those with the enzymes, and different enzymes are required to cause the effect with different amino acids. Thus, very few people have all the enzymes and experience urine odor changes with all the amino acids,” he adds.
How Much Do You Have to Eat? Even small amounts of asparagus can cause this effect (as can cabbage and Brussels sprouts). “This effect can be disconcerting, but is harmless and resolves in a few hours,” says Ramirez.
Source: www.dietdetective.com
1) Leave the dishes!
Trying not to overeat? After you finish your meal, leave the empty container & dirty dishes in sight. They provide visual cues so you won’t forget how much you’ve eaten.
2) Starting your day with Starbucks?
Skip the “whip” and save about 150 calories and half the daily allowance of bad fat.
3) Check the label!
When choosing artificially sweetened drinks, desserts, & goodies, steer clear of any that contain the poorly tested artificial sweetener acesulfame potassium.
Last weekend I got to put on my purple chef’s coat and play “celebrity chef” for a charitable event at the beautiful Ritz Carlton Hotel in Marina del Rey. The occasion was my second annual Flavors of L.A. benefit for the American Liver Foundation. It was great fun, cooking “live” for my table of guests – and everyone was thrilled with the deliciously healthy menu! We served a Seafood Cobb (lobster, crab and scallops surrounded by thin avocado slices, dressed with lemon vinaigrette); Fresh Spiced Pineapple with Turkey Sausage; an Heirloom Tomato & Goat Cheese salad; Wild Fresh Halibut with our new French Riviera Salt Free Spice Blend, served with Summer Succotash and Wild Rice; and the dessert was Apricot Rum Balls drizzled with bittersweet chocolate ganache served in a dark chocolate shell. YUM!
While watching my favorite candidate, Hillary Clinton, juggle what seems to be an impossible schedule, I am increasingly amazed at her energy and stamina.
She must be eating well – or at least I hope so, because the right fuel will really help her right now. If I were coaching her, I’d recommend that she eat a really good breakfast daily to start the day off right, and have fruit available constantly so that she always has something nutritious to snack on. In fact, that’s what I’d recommend for all of those whose day starts really early, and ends very late. Additionally, I hope Hillary is eating plenty vegetables, moderate servings of whole grains and lean proteins and drinking lots of water.
She sure looks good, considering her grueling schedule – and going strong! I fervently hope she keeps on going – straight to the White House as our next President!
Not only socially acceptable – tea drinking is a great way to fortify your health, naturally!
Recent research** continues to validate the health benefits of drinking tea, especially green tea, white tea and black tea. These teas possess high levels of plant chemical compounds called polyphenols (a large group comprised of many types of sub-compounds). There is growing evidence that the health benefits of polyphenols in tea include reduced risk of heart disease, and some studies have associated the consumption of tea with a lower risk of several types of cancer including those of the stomach, oral cavity, esophagus and lungs. Wow – one study even compared the antioxidant activity in tea to that found in fresh, unprocessed spinach and onions, two popular vegetables. Tea came out higher in both cases, although fresh vegetables and fruit provide important health benefits.
Would you care for lemon, milk or honey?
**African Jounral of Biotechnology Vol. 6 (19), pp. 22877-2296, 4 October 2007 www.academicjournals.org/AJB
Have you ever watched the TV Guide channel to find out what’s coming up next on the tube? If so, you may have noticed the programming that’s playing on the top half of the screen while you wait for the information you’re seeking to scroll into view.
Well, I had the pleasure of taping a segment this week on the TV Guide channel’s most popular program, The Fashion Team. And what fun it was! The production staff was friendly, efficient and easy to work with, and the segment, which airs Monday night, April 27th and throughout the week, was great. It’s about my book, Body After Baby (Avery, 2007) and how it helps Moms get back in shape after childbirth, the healthy and most effective way.
If you get a chance, tune in to the TV Guide Channel and watch the show- and let me know what you think. Personally, I think it’s better watching than most of the shows that scroll down “below the line”!
Health & Fitness
Exercise in Motivation
To help you identify and hone in on your fitness goals, try this introspective writing exercise adapted with permission from Body After Baby: A Simple, Healthy Plan to Lose Your Baby Weight Fast by Jackie Keller, founder of NutriFit LLC.
Think about the positive impact exercise has had on your life in the past — or how you hope it might impact you now. Then, fill in the blanks in the following sentence:
If I _________, then I _________.
For example: If I start walking daily, then I’ll have more energy and feel better about myself.
Now, take it to the next level…
If I _________, then I _________.
If I have more energy and feel better about myself, then I’ll be happier about how I look.
And then to the next…
If I _________, then I _________.
If I am happier about how I look, I’ll have more confidence overall and feel happier about my marriage and being a mom.
Another example we can think of to help you get started:
If I eat a turkey sandwich with mustard, tomato and cucumbers for lunch, I won’t crash and burn by 2 pm.
If I don’t crash and burn by 2pm, I can sneak in a 30-minute yoga video while the baby naps.
If I can sneak in a 30-minute yoga video while the baby naps, I’ll feel energized and accomplished, and will be motivated to take a long afternoon stroll tomorrow.
As you move through each level, you’ll get to discover what’s truly motivating you. Once you’ve tapped into that drive — whether it’s more calm, more confidence or even just a smaller size — start leaving yourself little notes to encourage your new healthier habits.
If you’re constantly frenzied, try posting “I need five minutes” on your phone as a reminder to take some deep breaths. If you need a confidence boost, tape a note to your bathroom mirror exclaiming “You’re a great mom!” All of these steps can help you change a negative mindset and remind you to take care of yourself (not just your newborn), to listen to what your body is telling you and to cut yourself some much-deserved slack. Consider them love notes… to yourself!
This article was published in the Health & Fitness section of Parenting.com:Click here to view
According to a study just released last week by researchers in the Netherlands, American men and women have a higher incidence of stroke, compared to Europeans. The study states that women are twice as likely to have a stroke as European women, and American men have a 61% higher chance compared with European men.
To prevent blood clots that could lead to a “brain attack,” be sure to keep your blood thin with antioxidant-rich foods like dark chocolate, orange juice, tropical fruits, cranberries, onions, kale, green beans, celery and endive.
Also be sure to supply your body with foods that are rich in the vitamin B-6, like bananas, figs, prunes, avocado, walnuts, and whole grains while enjoying a healthy supply of omega-3 fatty acid-rich fish such as anchovies, sardines, trout, salmon and canned albacore tuna.
Don’t forget the important compound rutin, found in buckwheat, and quercetin, found in cranberries and kale and flaxseed oil and flavones found in thyme – all little foods that pack a big punch.
Further, avoid saturated fat found in red meat, fried foods, butter and high fat dairy products.
In addition to eating and avoiding certain foods to further prevent clots, be sure to stay away from natural and man-made diuretics, which can speed up the excretion of calcium, potassium, magnesium and zinc.
According a study just released by Purdue University, when test rats were given yogurt sweetened with no-calorie saccharin, they gained more weight then the rats that were given yogurt sweetened with plain sugar. But, what exactly does this mean? It proves what I have long known, that just because something says it’s sugar-free, doesn’t mean its additive free, and thus filled with unseen, and unhealthy calories.
To help us all know which sweeteners to use, avoid, and flat-out stay away from, Here’s a detailed account of the good sweetening options, the bad, and the just plain ugly.
The Good: Agave
Agave nectar is produced from the agave plant, which is native to Mexico. The nectar, or agave syrup, does not raise the blood sugar like other simple sugars, and is considered safe for diabetics. It’s sweeter than sugar, and more liquid than honey. The only problem – it’s more expensive than both combined, but worth the price.
The Bad: Artificial Sweeteners
There are many artificial sweeteners available, such as: sucralose (Splenda), aspartame (NutraSweet & Equal, a brand of artificial sweetener containing aspartame, dextrose and maltodextrin.) and saccharin.
Research has found that the sweetener, NutraSweet, is associated with unusually high rates of lymphomas, leukemias and other cancers in rats that had been given doses of it starting at what would be equivalent to four to five 20-ounce bottles of diet soda a day for a 150-pound person.
Saccharin is the oldest of the artificial sweeteners. It’s about 300 times sweeter than sucrose (table sugar) but has an unpleasant aftertaste. It has been extensively studied for carcinogenic properties, and while technically safe, is now used blended with other sweeteners.
Lastly, sucralose, sold under the trade name Splenda, is about 600 times sweeter than sucrose. Unlike aspartame, it is stable under heat and over a broad range of pH conditions. The newest kid on the block, it’s found in many, many items now sold in supermarkets.
The Ugly: High fructose corn syrup
Over consumption of sugars has been linked to adverse health effects, and most of these effects are similar for HFCS and sucrose. There is a correlation between the rise of obesity in the U.S. and the use of HFCS for sweetening beverages and foods. A study in mice suggests that fructose increases obesity. Large quantities of fructose stimulate the liver to produce unhealthy fats (triglycerides), and induces insulin resistance, which contributes to a host of illnesses. According to one study, the average American consumes nearly 70 pounds of HFCS per annum, marking HFCS as a major contributor to the rising rates of obesity in the last generation.
This new study finds that even a modest amount of caffeine could double a woman’s risk of miscarriage. Because doctors are split as to what this means to pregnant women, I recommend women try drinks with modest caffeine that still pack a lot of flavor like my Nutriccino drink, a favorite of many of my clients.
Make the Nutriccino now and here’s how:
Nutriccino
6 oz. Italian roast coffee, brewed double-strength
1 tsp. Hershey’s unsweetened cocoa powder
1 tsp. pectin
2 tbsp. sugar free vanilla syrup (find this is the liquor section of your supermarket)
3 tbsp. low fat sweetened condensed milk
1 cup ice cubes Yields: 2 (8 oz) servings. 105 calories – 51 mg caffeine
Jackie Keller, author of Amazon.com Top 100,Body After Baby: The Simple 30-Day Plan to Lose Your Baby Weight (Avery 2007), celebrity nutrition expert and wellness coach “weighs in” on a new study published in Monday’s issue of the American Journal of Obstetrics and Gynecology.
Leap year day – and thank God it’s a Friday…I need a breather, as the pace has been very fast, and totally furious!
Last night about did me in – my first “red carpet walk” at “they” say (actually, the carpet WAS red, but very short). Of course, it was exciting although no one was particularly interested in photographing the celebrity nutritionist whose company co-sponsored the charitable event (yay NutriFit) benefit the National Eating Disorders Association. As a former anorexic (when I was a teenager), I really appreciate the work that NEDA does to help eliminate eating disorders. Check them out online, and talk about eating disorders with your friends and family. You know what Hillary says, “it takes a village” and I add, “to support a troubled soul”.
Interestingly enough, 4 of the biggest celebrities there were NutriFit clients (past and current), and seeing them in person was loads of fun. And our food was WONDERFUL ummmm good Bourbon Chicken, Thai Tofu Delights, Tuna Tartare, Eggplant Pizzettes and our famous, deliciously healthy Fudgy Brownies and Blue Denim Tartlets.
Well, it was nice to exchange hugs with Angela Kinsey, Annabeth Gish, Mira Sovrino and the host of the evening, Paige Adams-Geller, and to give Hollywood’s finest a taste of food that’s as good for you as it is tasty and appealing!
It’s time to speak out about the politics of health. I am an ardent HILLARY CLINTON supporter, for many reasons. I sincerely believe that she is the most qualified candidate to lead the country – based in no small part on her remarkable record of public service, her depth of character and her unparalleled, intimate knowledge of the workings of the our government at the executive level. We have a rare opportunity to make a superb choice for President, and it must be HILLARY CLINTON.
But first a few words to claims that electing HILLARY will mean more of the “same old thing”. I, for one, would relish a return to the prosperity of the 1990’s – and urge all of you who appreciate a balanced budget, economic growth and responsible governance to speak out in favor of HILLARY CLINTON, who can bring this back to us.
Equally important to me is the issue of health care. Here’s what I like about HILLARY and her intelligent approach to the obesity crisis: she wants to quality health coverage for all Americans via a 7-step strategy for lowering spiraling costs. I know all too well that premiums have almost doubled since 2000 – up 87 percent – as I provide health insurance for my company’s employees, and my family. We need Senator Clinton’s plan to cover all Americans because it will require the reform of our often irrational, inefficient and wasteful policies. She’s been through the wars on this issue, and can get it passed.
I implore all of you who feel the same as I do to speak out, get involved and be active in your support of HILLARY CLINTON – help her get elected, and she will help all of us live well.
Valentine’s Day for me…
My daughter, Alexandra, was born on February 13. Valentines Day for me is the gift of her in my life. It simply doesn’t get better than that. As for that perfect Valentine’s night, I love to have an intimate night at home with my sweetie. I’m a real sucker for candlelight’s, jazz music and finger food….
Some advice on keeping this holiday a sweet one and not a stressful one…
For people who look at Valentine’s Day as a day to gauge the depth of affection and strength of a relationship, surely Valentine’s Day takes on a heavy burden. The stress this expectation creates could be overwhelming.
Try planning your Valentine’s night together. It helps forestall missteps or assumptions that can prove to be embarrassing. Keep it simple – and maybe save the sexy stuff for dessert. We humans tend to be less inhibited after we’ve eaten and had a glass or two. There are many foods that are linked to romance – from the perspective of their actual chemical properties, or their physically stimulating appearance, or their fragrance. Food also has sentimental value, and is linked to the type of memories that are made in the brain from touch, taste and smell. Remember the words of the poet Virginia Woolf, “One cannot think well, love well, sleep well, if one has not dined well.”
Quick – when I say “red”, you say ???? What comes to mind?
When you say “red”, I say apples, cherries, strawberries, pomegranates, cranberries – the foods of health. Passion, danger, energy, excitement and healthy blood – all red, and for all of this – you need health. Today, February 1st, we celebrate the health of your heart – the center and focus of health. Nurture and cherish your heart’s health, it is precious beyond all else.
So many platitudes – the temptation is to put out some trite (albeit true) sayings and let them become “words of wisdom” for New Year’s – but I’m going to resist and keep it simple…
There are some wonderful rules of life that I think are worth remembering at this time of year. Here are some of my favorites, taken from a variety of “Life Lists”:
Don’t be afraid of your passion
Honor your aspirations
Cherish your dreams
It doesn’t matter who started it (taken from Things we can learn from Children)
Ask “why” until you understand (“)
It’s more fun to color outside the lines (“)
Eat with gusto and enthusiasm (taken from Things we can learn from Dogs)
Thrive on attention and let people touch you (“)
Never pretend to be something you’re not (“)
Let others know when they’ve invaded your territory (“)
When loved ones come home, always run to greet them (“)
If what you want lies buried, dig until you find it (“)
I’m going to try to remember these simple gems, and hope you find value in them, too!
A “new” food entered our fresh, delivered meals today – and it’s a real beauty! I had called our produce vendor to ask for something that we could use for garnishing…I was getting desperate because the season doesn’t allow for grapes or berries. Low and behold, the owner said he’d send me something really special that another client had ordered and then cancelled. I was anxious to see what arrived – and WHAT A TREAT!
Do you know Dragon fruit? Maybe you’ve seen it in markets – it’s pretty exotic looking, and once you cut it open, you’ll know why I was so thrilled. It’s absolutely gorgeous inside. Bright magenta with tiny black seeds, ringed by a thin green and pink skin – it’s a sight to see for sure. While the taste is not too sweet, more like a bland melon, the color can’t be beat. We paired slices of the dragon fruit with slices of kiwi for what must be called “eye candy”.
In case you want to find out more about this great fruit, you should know that it’s proper name is pitaya, and it’s part of the cactus family. The red flesh variety is rich in antioxidants and vitamins, and dragonfruit is also rich in fiber. Look for it and let me know what you think!
What a treat it’s been to “play” with food today! I just love taking recipes that sound delicious, but decadent, and recreating them in a healthy, NutriFit kinda way.
Case in point is the recipe that we received from client Heather K – Cheesecake Brownies. When I saw the cup of butter, whole eggs and full fat cheese in the recipe, I knew I’d have my work cut out for me, but who can resist dark chocolate swirled with cream cheese batter? Changing the butter to trans-fat free margarine, eggs to egg substitute, full fat cheese to light Neufchatel cheese and adding some dark chocolate chips to intensify the taste and voila, the result, I’m pleased to say, is a truly delicious, healthy version that we’re going to serve to our clients!
Heather – thanks so much for allowing us to experiment with your favorite recipe – I hope you enjoy our version as much as I did!
Came across something that I wanted to share with all of you who, like me, have an interest in eating disorders. In my case, I was anorexic for a time as a teenager. Luckily, I recovered before really harming my physical or psychological health, after getting down to 104 lbs (way too small for my 5’4” frame), and a year of convincing myself that eating was not for me. I am committed to nutritional health, adamant about living an active, healthy lifestyle, and dedicated to teaching others about doing the same.
Help me support a good cause and find some truly unique holiday gifts while supporting the National Eating Disorders Association by logging on to www.nationaleatingdisorders.cmarket.com and bidding on their ‘Every BODY Is Beautiful’ fundraising items. The online auction will run until December 2, so don’t delay!
This Thanksgiving holiday it seems that I’m finding more to be grateful for than ever before – and more to reflect about, as well.On the gratitude front, I’m fortunate enough to be in a position to help others achieve their health goals. I get to see the results of my labor every day, and have real-time feedback that helps me modify my work. That’s rare, and precious.My wonderful family (husband and children) support me and not only provide joy and happiness, but a reality check on a daily basis.As for reflection, there’s plenty to analyze and improve upon. My patience (or lack thereof) level and focus for starters. There’s much, much more, but I’ll save that for later.That’s all for now,Jackie
The crews from the TV show EXTRA! came in and filmed again…it’s always fun to “show our stuff” and share our message with the TV world. I’ll let you know when it airs- probably during sweeps week in November.
Also, I had an opportunity to chat about what makes our approach to health so special – and so effective. Allowing all foods to become a part of your meal plan – selecting those items that best suit your taste and preferences – and most importantly, encouraging people to eat and make friends with food. These are such important concepts for healthy living!
As I was cleaning my desk, I found a couple articles that contained great information about how the combination of specific foods can have great health benefits and here are some of the highlights that I wanted to share with you. Several studies have show that the pairing of particular food items can help increase the amount of vitamins, minerals and antioxidants that your body absorbs. These food pairings are often referred to as “power couples” or “synergy of nutrients”.
Sulforaphane + Selenium = cancer fighting team!
Sulforaphane is an antioxidant in cruciferous vegetables. Sulforaphane health benefits are up to 13 times more effective at fighting cancer-causing free radicals when paired with the mineral selenium, than when used separately.
Foods with Sulforaphane: broccoli, sprouts, cabbage, watercress, kale.
Foods with Selenium: nuts, poultry, seafood, eggs, sunflower seeds, mushrooms.
NutriFit Power Couples: Kale and Mushroom Soup, Harvest Turkey Wrap, Hungarian Stuffed Turkey Loaf, Chinese Dim Sum.
Lycopene and Vitamin E
The combination of these two antioxidants can reduce the rate that the body breaks down LDL (“bad”) cholesterol by as much as half, which may cut down your risk of heart disease.
Foods with Lycopene: tomatoes, grapefruit, watermelon, guava, papaya
Foods with Vitamin E: wheat germ oil, spinach, almonds, turnip greens, peanuts,
NutriFit Power Couples: Spicy Citrus & Jicama Salad, Tropical Dried Fruit & Nut Mix, Papaya Salsa, Stuffed Tomatoes with Creamed Spinach.
Avocado with any Vegetable
You’ll absorb four times more lutein, eight times more alpha-carotene and 13 times more beta-carotene by consuming veggies with a half-cup of avocado.
NutriFit Power Couples: Avocado, Corn & Tomato Salsa, Eggs Mimosa, Mango Avocado Salad, Taboulleh with Avocado Wrap.
Vitamin C and Iron
Paring items rich in vitamin C can increase the amount of iron the body absorbs. Low levels of iron can lead to fatigue and make you more vulnerable to infections.
Foods rich in Vitamin C: red/green peppers, cantaloupe, honeydew, grapefruit, kiwi fruit, oranges, papaya, mango, pineapple, Brussels sprouts, cabbage, cauliflower, kale, potatoes, tomato products.
Iron rich foods: lean red meats, seafood, beans, whole grains, greens.
NutriFit Power Couples: Pan Wilted Balsamic Greens, Barley Pilaf with Mushrooms, Peppers & Greens, Super Foods Veggie Delight.
Inulin and Bifidus
Inulin, a type of carbohydrate, serves as nourishment for beneficial bacteria, such as yogurt’s Bifidus, which aids digestion and boosts immunity.
Inulin foods: leeks, artichokes, asparagus, onions, garlic, bananas, wheat, rye.
NutriFit Power Couples: Banana and Orange Oatmeal, Thai Tofu Kabobs, Pasta, Corn & Leek Salad.
We all know how difficult it can be to stick to your goals and see the effort through to completion. Studies have shown that “setting specific difficult goals leads to higher performance when compared with no goals or vague, non-quantitative goals, such as “do your best.”*
Here are 10 tips for sticking to your goals:
Set positive goals. Positive goals are proactive and direct you towards what to do rather than what not to do. Negative goals direct our attention towards things we wish to avoid or eliminate.
Make sure your goals are realistic.
Write your goals down in detail – the more detailed the better.
Think of the obstacles you will face and write down 3 steps you’ll take to overcome those obstacles to reach your goal.
Share your goals with a friend or family member and ask for help staying on track, especially if you’re not particularly compliant.
Self-efficacy – believing you can do what you set your mind to. If you truly believe you are capable of achieving your goal, it’s more likely that you will.
Review your overall progress regularly; it helps you see how far you’ve come.
Write down the positive outcomes that will come from achieving your goals and place it somewhere you will see daily, for example on your refrigerator, desk or on the bathroom mirror.
Give yourself (non-food) rewards when you’ve reached a goal on your list. For example, treat yourself to some new shoes or a massage.
Remember, goals should be SMART: Specific, Measurable, Action-based, Realistic and Timed.
*Strecher, V.J., et al. (1995). Goal Setting as a Strategy for Health Behavior Change. Health Education & Behavior. Vol. 22 (2), 190-200.
If you’re still having a difficult time achieving your goals or just want more guidance, I am a certified wellness coach and I have helped clients achieve significant change in one or more areas of their life. For more information please call 800.341.4190 or check out www.nutrifitonline.com under Educational Services.
Like many of you, I have a very busy life. I know how difficult it can be to ‘fit’ getting fit into an already jammed schedule, however, I make it a priority to keep my daily work out schedule. Here are some tips I’ve found helpful:
Be Creative:
If you are lucky enough to be surrounded by beautiful beaches, take a stroll on the beach in the sand and you will use 20% to 50% more calories than you would walking at the same pace on a hard surface.
Sign up for all kinds of community-based walks. By making a commitment you may feel less inclined to back out, at the same time you are supporting and raising money for good causes.
Switch it up – take a hike (literally) and see someplace new or take classes like yoga or martial arts, which generally entails a set class time and fun group activities to keep you interested.
Be Prepared:
Join forces with an exercise partner – help keep each other accountable. According to the American Medical Association, group weight loss program participants are three times more likely to lose weight in the long term than those who “go at it alone”.
Write down a realistic goal and think about the challenges you will face achieving your goal. Then write down 3 steps that will help you overcome those challenges. Share it with a friend or family member and ask them to remind you about it periodically, especially if you’re not particularly compliant.
Have non-food rewards such as, “when I lose (X) lbs I can purchase that (insert desired item) that I’ve always wanted.”
Throw a pair of tennis shoes or hiking boots in the trunk of your car, include a towel for “birdy bathing”, a bottle of water and a change of clothing. This way you’re always prepared!
And Remember:
Think of going to the gym as an antidepressant – exercise causes the release of endorphins in the body that produce a feeling of euphoria and a general sense of well being.
Exercise helps decrease the risk of breast cancer by up to 30% and increases the rate of survival by 79%. It also improves the survival rates of heart attack victims by 80%.
20 minutes of continuous aerobic activity 3 days per week is recommended for weight loss, however it’s important for everyone to be active everyday.
Several health benefits are associated with physical activity such as, decreasing the risk of cardiovascular disease, decreasing the risk of depression, reducing the amount of bone loss, helping the body use calories better which aid weight loss and weight maintenance, increasing basal metabolic rate, reducing appetite and assisting in the reduction of body fat.
Staying indoors during colder weather can make you more susceptible to catching a cold or the flu. Here are some ways to help you stay healthy:
Stay hydrated! A new spin on “drinking your fluids” is eating frozen 100% fruit juice bars.
Eat red and orange colored fruits and veggies! Foods that are rich in beta-carotene like carrots, sweet potatoes, squash, pumpkins and apricots, contain a popular proven antioxidant that helps keep illness at bay!
Fight bacteria by eating ginger and garlic – they are both old-time remedies that have antibacterial properties.
Sometimes, no matter how hard we try to fight it we still manage to get sick. Just in case, here are some ways to treat or ease your cold or flu:
Don’t just drink plain tea; add honey and lemon to loosen pesky mucus build-up.
Relieve chest congestion by eating foods that contain hot peppers, chilies, garlic, turmeric and onions.
For overall symptom relief, enjoy a hot bowl of chicken soup. Multiple studies have show chicken soup to have a powerful impact.
Here’s my Chicken Noodle and Vegetable Soup recipe:
Ingredients (makes 8 servings):
4 (6 0z.) chicken breast, skinned
1 cup carrot, peeled and sliced into 3″ lengths
1 cup celery, sliced into 3″ lengths
1/2 cup fresh Italian parsley, stemmed
1/2 cup green bean, sliced into 3″ lengths
1/2 cup green bell pepper, sliced
1/2 tsp. ground black pepper
1 small onion peeled and halved
1 cup soup noodles, cooked according to package directions
10 cups water
1 medium zucchini, sliced into 3″ lengths
1 tbsp. chicken soup base (like Superior Touch)
Directions
Wash the chicken breasts well. In a large stockpot, place the chicken breasts, water and pepper. Cover and simmer for 10 minutes, skimming any residue that rises to the surface.
Add all the vegetables at once, mix thoroughly. Cover and continue to cook for at least 45 minutes more, stirring occasionally. Taste, and if more seasoning is needed, add 1-2 packets of the chicken base.
When the vegetables are tender, strain the soup through a colander and set aside. Remove the chicken meat from the bone, discard the bones and shred the meat, vegetables, noodles and soup in a large pot. Serve at once.
Often times bargains can be found in the generic brands of wholesome cereals, whole grain breads, store branded salad dressings and canned goods.
Farmer’s Markets are a great source of lower cost fruits and vegetables, and are generally less expensive than supermarkets.
Less expensive cuts of meat can be healthfully and deliciously prepared by marinating in inexpensive wine, sake, beer or citrus juice.
Make your own breadcrumbs by processing toasted whole wheat bread slices and the end pieces. The result will not only we healthier, it will be less expensive as well.
Make your own trail and snack mixes and bag them into individual servings for quick and inexpensive grab’n go snacks. They make easy lunch box fillers too!
Now more than ever, researchers are discovering that what we eat makes a difference, not only in the way we look and feel, but also in the length and quality of our lives. Inspired by this, I’ve uncovered important research on natural healing foods such as buckwheat, lentils and tea that might be of interest to you.
Buckwheat contains a variety of flavonoids that help block the spread of cancer, and reduces the risk of heart disease. Recent research shows that a diet high in dietary flavonoids may help keep your brain sharp as you age (American Journal of Epidemiology, 15 June 2007).
Buckwheat is a unique healing food because it’s a carbohydrate that digests more slowly than other types of carbohydrates. This allows blood sugar levels to rise more slowly and helps you stay full longer, making it easier to control your weight. Finally, because buckwheat is gluten-free, it’s appropriate for those with Celiac disease and wheat sensitivities.
Buckwheat is often served as a side dish in the form of kasha (porridge). Kasha is easy to cook, inexpensive and can be stored for a long period of time. Additionally, buckwheat flour can be used to make breads, muffins and pancakes. There are hot cereals that contain buckwheat as well.
Buckwheat can be purchased at most local supermarkets located in the rice section in the form of kasha.
Click here for more details on the health benefits of buckwheat
Lentils are a great source of the B vitamin folate, which is heart protective and prevents neural tube defects. Also, it’s a terrific source of vegetarian protein and fiber. Lentils also contain bone-friendly calcium as well as vitamins A, B, phosphorus and iron.
Lentils and beans used to be called the “poor mans’ meat”, as they’re loaded with protein and unlike meat, light in saturated fat (and fat in general).
They make great soups, stews, salads and come in so many varieties, the possibilities are endless.
Lentils can be easily found in the rice and bean section at your local supermarket.
Click here to read more about the health benefits of lentils
Green tea, black tea and white tea are all cancer protective and booster your metabolism.
According to a new study from Dartmouth Medical School, folks who consumed at least one cup of tea daily were significantly less likely than their non-tea-drinking counterparts to develop skin cancer (specifically basal cell and squamous cell carcinomas).
Tea contains polyphenols, which have a plethora of health benefits such as:
– Preventing cholesterol from oxidizing and fouling blood vessels that affects the arteries that lead from the heart and also the brain.
– Prevents the formation of potential carcinogens.
– Prevents the pain of toothaches since it contains compounds that act as antibiotics.
– Limits the damage that moderate UV radiation inflicts on the skin.
Tea leaves or bags can be found at your local supermarket in the beverage isle or at your favorite coffee and tea store.
Click here to make the perfect cup of tea
Being a confirmed chocoholic and a health nut, I’ve had to justify and rationalize my passion with my profession for a long time. Just recently, with the extensive research being done on the health value of chocolate, I’ve discovered a wealth of information that’s definitely fueled my interest, and I thought it might help you, too.
Flavonoids provide important protective benefits to plants, such as repairing damage and shielding them from environmental toxins. When we consume flavonoids found in plant foods, it appears that we also benefit from this antioxidant power. As you may know, antioxidants are believed to help the body’s cell resist damage caused by free radicals, formed by normal bodily processes such as breathing or environmental contaminants like cigarette smoke. If the body lacks antioxidants, free radical damage can lead to increases in LDL (the “bad” cholesterol in our body) oxidation and plaque formation on the arterial walls.
The good news in all of this is that chocolate contains flavonoids! But before you grab that candy bar, here’s what you should know:
The processing of cocoa into chocolate treats involves several steps to reduce it’s naturally pungent taste. It is the flavonoids (the specific type in chocolate are called polyphenols) that provide this taste. So, the more processed the chocolate, the more flavonoids are lost.
To date, it appears that dark chocolate contains the most flavonoids. However, milk chocolate fanatics take heart, there’s more research being done in this area.
The fat in chocolate, it turns out, isn’t as bad for you as once believed. Since chocolate is made from cocoa butter, it’s comprised of equal amounts of oleic acid (a heart-healthy monounsaturated fat also found in olive oil), stearic and palmitic acids. Stearic and palmitic acids are forms of saturated fats, which are not healthy. Stearic acids appear to have a neutral effect on cholesterol, but palmitic acid does raise cholesterol levels. However, it’s only 1/3 of the fat calories found in chocolate.
Enjoy a small serving (one ounce is a serving, and that’s usually just a small square) as often as once a day – and check back for more information on this delicious topic.
Do you envy people that seem to eat all day long, yet maintain a healthy weight? Wish you could too? Well, read on, because grazing is definitely in your future as a healthy eater.
According to the American Heart Association, the original research on the effects of many small meals found that if you took one day’s food intake and divided it into 17 mini meals, total blood cholesterol dropped, especially the “bad” cholesterol. While eating 17 times a day is not practical for most people, eating five to six meals a day, instead of two or three, can have a number of health benefits. There is also some evidence that people who snack wisely may find weight control easier.
Additionally, nibbling or snacking can be useful for diabetic management because it keeps blood sugar levels more even without the big demand for insulin created by larger meals. Long periods without meals can increase impulse eating, making it more difficult to eat reasonable amounts at meal times.
Instead of:
Choose:
Ice cream
Nonfat frozen yogurt
Doughnuts
Raisin bagels
Cheddar cheese/crackers
String cheese/whole wheat cracker
Peanuts
Popcorn
Chocolate Chip Cookies
Whole wheat animal cookies
To be a successful healthy snack eater, plan to keep some of these quick and easy 50-calorie options on hand, when you’re ready to nibble:
The day is interrupt-driven, as usual. While it seems that I’m very busy, I’m not always very productive. However, today has been different, I got through reviewing web pages and some too-long-neglected personal business. I’m excited to try some new recipes tomorrow – including a Kabocha with Phyllo dessert that sounds wonderful and very appropriate for summer. Of course, finishing off the reduced-fat chocolate sandwich cookies just topped the food part of my day! Try these recipes and tell me what you think!
Kabocha with Phyllo dessertServings: 12
Ingredients
1 1/2 cups vanilla yogurt
1 cup honey
2 cups water
1/3 cup sugar
3 tbsp. lemon juice
1/2 tsp. cinnamon
1 3/4 lb. kabocha squash
1/4 cup almonds, sliced and toasted
12 sheet phyllo dough
1 tsp. lemon zest
Directions
1. Preheat the oven to 375 degrees F
2. Cut the phyllo dough into squares the size of large muffin cups. Spray a muffin pan with baking/cooking spray, and line the cup with the phyllo dough. Bake the cups until golden, about 15 minutes.
3. Peel the squash and dice into 1/2″cubes.
4. Drain the yogurt into a sieve lined with dampened paper towels or coffee filters and set over a bowl for 1 hour; discard liquid. In a small bowl, mix 1 1/2 tbsp. honey with drained yogurt until honey dissolves.
5. While yogurt is draining, bring water, granulated sugar, lemon juice and zest, cinnamon and honey to a boil. Stir constantly, until sugar is dissolved. Add kabocha squash and bring to boi. Reduce heat and simmer until kabocha is tender, but not falling apart, 15-20 minutes. Transper squash to a bowl to cool using a slotted spoon.
6. Reduce the syrup to 1 1/2 cups, boiling constantly. Fill the phyllo cups with the squash, drizzle with the syrup and cool. Garnish with the almonds, and serve the yogurt on the side.
Reduce-fat Chocolate Sandwich CookieServings: 10
Ingredients
1 cup fat free milk
1 (4 oz.) chocolate pudding
1 ea. graham cracker crust
2 1/2 cups fat free whipped topping
8 ea. chocolate sandwich cookies
Directions NOTE: this recipe uses cookies & cream instant pudding (4/2 oz pkg.), and should be made in a chocolate graham crust. Use reduced fat Oreo cookies for topping.
1. Pour milk into a large bowl. Add the dry pudding mix; beat with wire whisk 2 mintues or until well-blended. Gently stir in the whipped topping. Spoon into the crust.
2. Break up the cookies into small pieces and scatter over the top of the pie. Freeze, covered until ready to serve.
Welcome to my blog and thank you for stopping by. I started this blog to further my efforts to help people on their journey towards health. I’ll touch upon a wide range of topics, all of which can have an impact on your overall wellness. I see this as an opportunity to interact with readers and I look forward to your feedback, comments and suggestions.
– Best of Health
We are continuing our non-contact, nighttime deliveries as a part of our health and safety procedures during the COVID-19 pandemic. Our drivers are our own employees (non-contractors) and all enjoy paid sick leave benefits. Sick employees, in any department, are not permitted to come to work. Our drivers also now wear gloves when delivering your meals.
Our delivery bags are cleaned with a cleaning solution daily and are also lined with anti-microbial material. We are also offering curbside pick up to our clients who would prefer to pick up their meals from their facility.
Your health and safety is our top priority. During the COVID-19 pandemic, we have adopted new food safety & sanitation standards and practices in our facility to protect our clients and employees.
Our facility is also cleaned thoroughly each day using environmentally-friendly and highly effective cleaning agents. We use food service gloves (non-latex) when plating your meals (and always have)! We also provide masks for our employees to wear. Our kitchen employees have all received certified food health and safety training. Our founder, Jackie Keller, even taught food safety and handling at the LA health department for many years. She supervises kitchen staff and procedures on a daily basis to ensure all practices and standards are being met.
We proudly display our A Rating granted by the Department of Public Health since ratings began. During the pandemic, we are continuing to monitor and adhere to all public health announcements and recommendations from the CDC, USDA, FDA and other government organizations.
We will also begin checking our employees for fever before work very soon.
Meals are selected based on your food preferences by using our database of over 2,500 recipes. You can also substitute alternative selections. Meals can be picked up at our west Los Angeles facility, delivered to your home or office, or shipped to you nationwide.
It is our mission to help people achieve their personal health goals. We also offer additional services to help you succeed, including metabolic testing, body composition analysis, cooking classes, health and wellness coaching and nutritional guidance, as well as an array of fitness products, health manuals, books, our own Salt and Sugar Free Spice Blends, High & Mighty BarsTM, Mighty MixesTM, and Family Fare program.
We can support many different dietary platforms and approaches in addition to the Mediterranean and DASH diet meal plans, including weight gain programs, renal diets, diabetic diets, gluten free, vegan, vegetarian, and Paleo-friendly meals. You may rate all the meals you receive on paper or online. As a member of NutriFit®, you can manage your billing and suspend meals for any length of time online. Single meals and partial days can also be suspended via email or telephone.
The cost of meal delivery depends on the meal plan you select. Pricing is determined by the number of meals received daily, desired billing frequency, and the complexity of your individual nutritional requirements. Please call our office 800.341.4190 for current promotions.
Yes, on our premium catering plans (breakfast, lunch and dinner) and two meal (breakfast OR lunch and dinner) plans come with an afternoon and evening snack or dessert (if desired). Dinner only plans include a soup or salad, and an evening snack or dessert. Essentials plans do not automatically include snacks, but they can be added as desired for a nominal fee
Fat, protein, and carbohydrate percentages vary depending on the dietary platform you have selected. Our weight loss plans generally contain 20-25% lean protein, 20-25% healthy fat and 50-60% favorable carbohydrates, and are based on the Mediterranean and Dash diets. Alternative programs are available, including higher and lower protein and fat levels.
We specialize across the spectrum by helping people with their specific nutritional needs. We have customized diets for medical conditions such as diabetes, cardiovascular disease, cancer, and renal diets.
Yes, NutriFit® offers fresh Family Meal Plans. There are nearly 100 “Always Available” a la carte menu items, and additional specials are issued three times per week via email.
Individual meals and Family Fare menus include selections for all ages. NutriFit® can accommodate the whole family, including little ones and finicky eaters.
Our meals are prepared with a minimal amount of salt for health reasons; however, you may choose to add spices as desired. Jackie Keller has designed six of our own Salt and Sugar Free Spice Blends that are available for purchase. Single serving samples are available for trial, as are economical refill packets.
We do offer Liquid Nutrition plans, which can be used for up to a week or two, depending on the need. While we do not consider them to be “cleanses”, we recognize that some people can benefit from a liquid meal plan for a number of reasons. Our vegetable or fruit juice-based smoothies are balanced with protein and fiber, making them a nutritious alternative.
We use organic ingredients wherever possible. Our own produce is organically grown on our sustainable farm. Our poultry is either organic or free range, and all animal proteins are wild (seafood), antibiotic, hormone and preservative free. 100% completely organic meals are available for an additional charge.
We proudly grow an increasing percentage of our own organic produce under our label, SimpliHealth Growers. Our premium, local suppliers include Santa Monica Seafood, Satisfaction Produce, and we also shop at the West Los Angeles Farmer’s Markets, Whole Foods, Bristol Farms and Trader Joe’s.
NutriFit® is located in West Los Angeles, near the 10 and 405 freeways. You are more than welcome to schedule a kitchen tour to stop by if you wish to see our facility; we love to meet our clients face to face. We are proud of our kitchen and enjoy the opportunity to show it to our clients and friends.
We create hundreds of meals that are all different using your personal profile and health goals. Our Premium programs allow you to view the menu that have been selected for your upcoming week and make alternative meal selections. Our Essentials plan allows you to view your meal periods, but does not permit selection. In addition, we also take into consideration what is available and fresh from our suppliers on a daily basis. Ask your Client Services Representative about the best plan for your needs.
Use the online account management feature to make changes to your plan. Should you be unable to do so, simply call or email us. We will confirm the changes so you know their effective date. Unconfirmed change requests should not be considered received.
Your feedback is important to us and we will work with you! We will do our best to make sure that every meal is pleasing, however it can take some time to get to know your preferences. However, refunds are not granted simply because the meal is not to your liking. All deliveries come with a menu (in the top of the cooler bag) so that you can rate the meals (return your marked menus with your empty bags), or you can rate your meals online at your convenience. Should you rate a meal with lowest rating possible, we will remove it from any future menus.
NutriFit® drivers serve the greater Los Angeles area, Orange County, Santa Clarita and some of Ventura County in Southern California. Additionally, we use UPS and FedEx for longer distance shipping. Please call with any specific delivery location questions as special delivery arrangements can be made to cover other areas. Nationwide shipping is available.
We deliver your meals in the early morning hours of Mondays, Wednesdays and Fridays in iced cooler bags. Monday deliveries include Monday and Tuesday meals. Wednesday includes Wednesday and Thursday meals. Friday includes Friday, Saturday, and Sunday meals. We do offer daily delivery during the week to most areas for a nominal delivery charge.
For Premium service clients, we set your calories (in conjunction with you) based on your diet and exercise history, your goals, current weight, desired weight and lifestyle (exercise, sleep, stress and hydration). On our Essentials program, the calorie levels are set for 1,200, 1,500 or 1,800 calories per day (we assume you will add snacks to meet these levels).
Nutrition Facts labels are available for all Family Fare meals on the website. While all our meals are nutritionally analyzed, we do not provide the exact caloric information for our personal catering clients. However, we can tell you what your average daily macronutrient (protein, fat, carbohydrate, dietary fiber) values are, and how they are divided between your meals. This can be provided on a one-time basis. Our goal is to remove the focus on calories, thereby allowing you to concentrate on the other factors that make weight management successful, such as exercise, hydration, stress and sleep.
Our clients report an average of 11 lbs. of weight lost in the first month, and a 22 lb. average weight loss over the course of the first 3 months, however results may vary. Your weight loss results may vary, though, depending on several factors. Other considerations include how many meals you receive from us, what you eat on your non-NutriFit® days, how much and what type of exercise you do (and are accustomed to doing), and your sleep, stress and hydration habits. We recommend losing weight at a safe rate of one to two pounds per week. Accelerated weight loss and weight gain programs are available.
This depends on several different factors (see How much weight will I lose). We advise following a program that is sustainable for the long term, so that you will not have to repeatedly lose the same weight over and over again.
Everyone benefits from healthy eating, whether you need to lose, maintain or gain weight. We’re here to help you with your specific needs, whatever they may be.
It is always advisable to speak to your physician before starting a diet, particularly if you’re planning on losing weight or if you have a specific medical condition.
NutriFit® does not recommend taking ‘diet pills’ but we do suggest taking a multivitamin and an omega-3 fatty acid supplement. Ask your health care provider for your specific needs.
Being properly hydrated by drinking adequate water is a critical part of nutritional health. We recommend you drink water even before signs of thirst appear (8-10 glasses daily). Minimize (or eliminate entirely) your consumption of alcoholic beverages (particularly for weight loss plans) and add in green tea daily. Coffee is permitted (please avoid artificial sweeteners and adding cream or sugar). Diet sodas are not recommended, however, an occasional sugar free beverage will most likely not affect your results.
As with any changes to your plan, you may suspend your service without penalty provided you do so online by noon of the previous delivery day (that is, Monday for Wednesday deliveries, Wednesday for Friday deliveries and Friday for Monday deliveries). The system will send you an automatic confirmation if you suspend online. If you prefer to suspend meals via email, you must receive a confirmation via email to insure the suspension has been handled. Unconfirmed Unconfirmed change requests should not be considered received.
For personal catering programs, delivery is free in the aforementioned areas with a $50.00 average minimum order value. There may be an additional charge for outlying areas, or programs where the average delivery value falls below the minimum order requirement for free delivery. For Family Fare orders, delivery is free in our customary delivery area if the order value exceeds $75.00. For smaller orders, the fee is determined by the order value and the proximity of the delivery location to our west Los Angeles facility. Shipping to other areas in the continental United States is available, at an additional cost.
Absolutely – call by noon of the previous delivery day in order to make changes to the affected meal period (i.e. call us noon on Friday for any changes you need to make to your Monday delivery). Meals can also be picked up at our west L.A. facility.
Travel with NutriFit®! Our meals can be packed for airplane travel (a week’s worth can often be packaged and set as luggage), and many clients find it very helpful to have plane-friendly meals and snacks with them! Or, we can ship your meals to your destination so they are waiting for you (packing fees do apply). However, if you wish to suspend service, you may manage your schedule online at any time. Simply input your dates for suspension by noon of the previous DELIVERY day. If you wish to suspend a partial day or individual meal period, just call or email us on a timely basis (by noon of the previous delivery day), and we will input the information for you. Bear in mind that our office must confirm your request in order for it to be considered received. Refunds will not be granted unless proof of confirmation is available.
All cooler bags come with tamper-evident safety seals. Should the safety seal be missing, we ask that you call us immediately. Refunds are not granted merely because the seal is missing.
Our cooler bag are packed with sufficient ice and designed to keep your meals insulated for up to 8 hours. However, we do not guarantee replacement should weather conditions change, or if the meals are not placed under refrigeration promptly. Please check to see if your bag has been delivered before you retire at night. If they are delivered after you retire, we recommend you refrigerate them by 7:00 am.
Individual meals can be reheated in their containers. Please check for condiments and garnishes that should be removed before heating, and note that flour-based buns, tortillas and crackers should be heated very gently for the minimum amount of time needed, as they tend to toughen in the microwave oven. Microwave safe containers are provided for hot meals and soups. Check the heating instructions handout carefully, as all microwave ovens vary in heating strength. It is best to reheat in short, 30-second increments, as you can always add a few more seconds to the heating time. Overheating can ruin the taste and texture of any dish. If you like your food well done, you can always heat it longer in the microwave, or transfer to a skillet or oven. We serve our vegetables al dente and proteins proteins are cooked to food safe temperatures to allow you to heat/cook further without destroying the meal. Credit is not given for meals that are not cooked to your preferred degree of doneness. Family Fare meals are delivered in either microwave safe containers or containers designed for conventional ovens (aluminum foil containers). If the item is delivered in the foil container, do not place it in your microwave oven.
Many meals can be frozen. Your personalized label will tell you whether it can be frozen or not. The meal containers are not airtight, so we suggest using a freezer bag in order to preserve the food.
Please leave the cooler bag and ice blocks out the night before your next delivery. Your driver will take the empty cooler bag with the ice blocks and replace it with fresh, deliciously healthy meals. Also, we ask that you please recycle the empty meal containers. These can also be used for storage or donated to a school. Should you elect to rinse out and return empty containers to us, we will donate them to a local charity to be re-purposed for homeless meals.
NutriFit® offers additional services to help you succeed, including metabolic testing, body composition analysis, cooking classes, wellness coaching and nutrition guidance, as well as an array of fitness products, health manuals, books, our own salt and sugar-free spice blends, energy bars and options for family style ordering. Additionally, we have a vast network of health professionals (fitness and medical experts) who are ready to join your health enhancement team.
You may choose to be billed once per week (called weekly billing) at our daily rate, take advantage of discounted 14-day or 28-day rate, which requires advance payment. In that case, a retainer will be established and the value of your deliveries will be deducted from the retainer every time you receive meals. You can select automatic renewal (by signing an authorization), which allows your meals to continue from one cycle to another without interruption. You can view your billing period using your online member account, and change it at your convenience. There are more favorable rates for longer commitments, and our special promotions are generally based on prepaid meal plans.
NutriFit® says ‘thanks’ for referring new clients by depositing two days of meal credits into your account, or three days for recommending two people who receive food at the same address. (Referred clients must stay at least 2 weeks)
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
This is a short summary about how Jackie can provide a nutritious diet based on the parameters above. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse euismod facilisis odio.
Flexibility with your food
This is where we tell people that they will have an online member’s platform that allows them to view their upcoming deliveries, make changes to their meals, and also give feedback on meals to help Nutrifit learn what they like and dislike.
Summer is right around the corner and we want to make sure you are in the best shape for bikini season. Whether you are trying to lose weight, or just tone your body up, the Fit in Five program will work for you. Combined with your custom-built 5-week diet plan and our expert knowledge of nutrition, we will make sure that that you reach your goals safely, efficiently, and in great condition.
With our Fit in Five package, all the hard work is gone from your diet. We custom-build a 5-week “Get Fit” diet plan based on your goals, then ship it straight to your door for every week. We don’t draw on some template that was designed for someone else – every meal is carefully thought out and put together with your needs, goals, and tastes in mind.
All-in, including delivery anywhere in the continental U.S, it’s only $399* per week for five weeks. That’s less than $5 per meal. Try getting dinner that’s tailored to your fitness goals anywhere for $5. 
Servings: 2
Serving Size: 3 berries
Thanksgiving is here and I am reminded of a friend of mine, born and raised abroad, telling me years ago why he had fully embraced this great American holiday.
“Food, Family and Football!”
“But in all seriousness, Thanksgiving is the perfect American holiday” he continued. “Non-denominational, embraced by every creed and celebrated by every wave of immigrant to have graced these shores. Thanksgiving transcends class, religion, money and everything else to be about, simply, Gratitude.” Well sure, what better reason for a holiday than that? And it turns out, being thankful is also good for your health. Noted below are some fascinating facts I found recently at the Body Works exhibition.
People who are grateful in their daily lives have healthier levels of key body chemicals than those who say they are not. These individuals have been found to have lower levels of cortisol, a stress hormone linked to type two diabetes, hypertension and cardiovascular disease. They also have lower counts of fibrinogen, an essential blood clotting protein that in high doses is an indicator of future heart disease. People who are grateful respond differently to their environment and cut their risk of diabetes, hypertension and cardiovascular disease. Grateful people also report higher levels of optimism and, those who think of the glass as half full are less likely to die of heart disease than pessimists. To believe that the worst will happen is more significant than age, weight or heart condition in increasing your risk of dying from heart disease.
So, enjoy the Holidays with your family, try to eat healthily and mindfully, and remember the gratitude you feel is good for you too!
Lavosh with Peanut Butter & Dried Fruit Recipe
Servings: 12
Serving Size: 3″ piece
Ingredients:
12 oz. extra firm lite tofu
2 pieces lavosh
1 1/8 cups reduced fat peanut butter
1 oz. dried cranberries
1 oz. raisins
1 oz. dates, chopped
Directions:
1. Combine the tofu and peanut butter in the carafe of a food processor and mix well.
2. Spread each piece of lavosh lightly with peanut butter mixture.
3. Arrange the mixed fruit evenly over the top.
4. Roll and cut each lavosh roll into 6 even pieces. 5. Serve immediately or wrap in plastic wrap, and refrigerate until ready to eat.
Recipe by Jackie Keller, NutriFit
The Santa Monica Mountains Conservancy is currently considering funding a $200,000 Caltrans study to determine the best method of constructing the wildlife crossing, whether the location the National Park Service has chosen or a different location. The crossing is desperately needed to protect wildlife and keep animal populations thriving and healthy.
Beth Pratt, California Director of the National Wildlife Federation, discusses the importance of this issue and what is being done to make this a reality on the next episode of Food Exposed, airing Tues. Feb. 26 on emPOWERerme.tv!
For more information, check out ths LA Times article – http://www.latimes.com/opinion/editorials/la-ed-wildlife-crossing-mountain-lions-101-freeway-20140218,0,7400277.story#axzz2uCSckaXQ 
Homemade Healthy Artichoke Dip Recipe!
Why it’s good for the heart: Contains garlic. This aphrodisiac plays hard to get, but the heart is worth it! Known to improve blood circulation, good for the heart, and other parts of the body!
Ingredients:
8 oz. can of Artichoke hearts, drained
8 oz. pkg. of fat free Cream Cheese
¼ Cup fat free Mayonnaise
¼ Cup fat free Parmesan Cheese, grated
½ Cup fat free Ricotta Cheese
½ Cup fat free Sour Cream
1/8 tsp. NutriFit Calypso Salt Free Spice Blend
2 Tbsp. Onion, grated
1 whole, Bread Round for presentation
Directions:
1. Preheat the oven to 350° F.
2. Drain the artichoke hearts, discarding the liquid. In the work bowl of a food processor, coarsely chop the artichoke hearts. Add the onion (if desired), process with 3 more short bursts. Add the remaining ingredients, process with short bursts just until blended, being careful not to over-process.
3. Hollow out the center of the bread, reserving the core for bread crumbs or another use. Fill center of bread with dip, and bake, uncovered, for 15 to 20 minutes, or until dip is hot.
SHARE on Facebook if you love this heart-healthy recipe! 
Check out my Strawberry Banana Smoothie recipe 
You may already know that NutriFit™ is a clear leader in this area – our SimpliHealth™ Growers label is appearing on some of our meal containers as I write this! If you see this colorful label, it means that the meal contains something grown by us, on our own farm! All of our produce is grown without the use of pesticides or herbicides and is as sustainable as can be.
2. Nutritious food for children. Did you know I’m participating in the national Chefs Move to Schools program (a national program spearheaded by Michelle Obama)? Not only am I volunteering at Brentwood Science Magnet School (teaching the 3rd graders about healthy cooking, and helping with a school garden), but NutriFit™ is constantly inventing new and creative ways to help keep children well-fed and healthy.
3. Allergy-conscious meals. Have you tried our Meatless Monday or Gluten-Free Friday meals? These programs, started last year (we’re always ahead of the curve!) allow clients to receive delicious options (at NO additional cost) to try some of the latest trends in specialized meals.
4. Locally-sourced seafood. We’ve used Santa Monica Seafood as our purveyor since we began delivering meals – and we’re proud to say that! Only the best is good enough for NutriFit™ clients!
5. Social media. For daily posts about timely food and health issues, Find me on
