Get MORE in 2012

We are just 13 short days away from 2012, so my question is “What do you want more of in 2012?”  MORE energy, MORE time, MORE patience, MORE love, MORE health?  It is tough to say no to any of those, but how do you get MORE in 2012.  I believe that you get MORE in 2012 by clearing away the clutter and focusing your efforts on things that can really make a difference.  How many times a month, a week, a day do you say “I should not eat this”, “I should really start eating healthier”, or quite possibly “I should really start working out”.  Getting MORE in 2012 could be yours if you stop talking about what you should do and start doing it.  There is no better time than right now to start focusing on your health and the health of your family.  Being too busy or tired cannot be your excuse because you are not going to be any less busy in a week, a month, a year, and you certainly are not going to feel less tired unless you focus on your health.

Scientific studies continue to demonstrate that among all lifestyle factors, no single factor is more important to our health than the food we eat.  The World Health Organization recently noted that by 2020, and for the first time in history, non-communicable chronic preventable diseases such as obesity, heart disease, diabetes, and cancer will constitute more than half of all diseases on a worldwide basis.  This means that over half of the diseases are preventable through lifestyle changes such as the food we eat and exercise.  If this is not motivation enough for you to make a change, then maybe some facts about the cost of an unhealthy lifestyle will motivate you.  Healthcare costs have risen from $3,468 per person in 1993 to $8,160 in 2008, and costs continue to rise.  It is estimated that in the next 5 years healthcare costs will rise 50% to $13,100.  These costs would make sense if we were actually getting healthier, but sadly, we are just treating diseases with all of this money and are far less healthy.  To lower your own healthcare cost, you must focus on health promotion and disease prevention.

We have become a nation addicted to foods high in sugar, salt, and fat, to foods of convenience rather than health.  Each year, the average American consumes 600 cans (56 gallons) of soda, 150 hamburgers, 200 orders of French-fries, 175 pounds of sugar, and 180 pounds of meat.  We purchase, on average, 125 take-out meals each year.  Even more concerning, 90% of foods Americans purchase every year are processed foods lacking in essential vitamins, minerals, fiber, and antioxidants;  In 1940, this statistic was only 10%.  The number of people eating five servings of fruits and vegetables declined in the last 18 years from 42% to 26%, even as fruits and vegetables are more readily available year-around.

Nutrient-poor processed foods are overly refined, overly stimulating foods, which are not satisfying because they are lacking in fiber, vitamins, minerals, and the plethora of phytonutrients found in unprocessed foods.  These “foods” are rich in sugar, salt, fat, and often cause us to unknowingly consume more calories than our bodies require.  Because these products contain so little of the nutrients our bodies’ need, these unhealthy foods are not only addictive but harmful, causing undernourishment and nutrient deficiencies that, over time, damage our bodies and impair our health.  They are the primary cause of low energy, insomnia, fatigue, and poor memory, shortly followed by insulin resistance and unwanted weight gain, leading to obesity and all the chronic preventable diseases that plague us, including type 2-diabetes, cardiovascular disease, and some cancers.

The good news is that healthy foods do not necessarily have to cost more than their unhealthy counterparts; in fact, a review of data by the USDA published in 2008 found that refined grains, added sugars, added fats, and processed foods were not the way to go in developing a low-cost, yet still nourishing food plan.  The only way for the meal to remain both nourishing and low-cost was to emphasize nutrient-rich foods such as fruits, vegetables, beans, and whole grains.  The USDA found that the strategy used to keep food costs down at the level of 10% of earnings was none other than nutrient-richness (determined by comparing the number and amount of nutrients a food contains in relationship to its caloric content).  The USDA researchers concluded that “For many American households, achieving an affordable healthy diet will require moving nutrient-dense foods, such as fruits and vegetables, to the center of their plates and budgets.”  My grocery store tour is the best way to learn how to get the most for your dollar in any market.  Contact me to set-up a grocery store tour by yourself of with a group of friends.

If the cost of healthy food is not your main concern, then I would bet that it is TIME.  You may say, “I barely have time to get food on the table, I certainly cannot spend time making food that starts with whole, fresh ingredients like vegetables, grains, etc.”  I can assure you that healthy and delicious food does not have to be complicated and you CAN get fresh nourishing food on the table just as quickly as you can go pick-up dinner or toss together a processed pre-packaged meal.  The very best way to start your transition to a healthier lifestyle is by allowing me to come into your home and share techniques such as meal planning, having the right ingredients, and quick and healthy cooking methods.  You do not have to love to cook; you just have to have the right information and the desire that you and your family live a healthier lifestyle.

Is your MORE in 2012 that you want your kids to eat MORE healthy foods?  I hear multiple times a week that people would be happy to cook more often if my family would eat it.  I specialize in getting kids to eat more healthy foods, such as fruits, veggies, and whole grains.  By addressing the food aversions you are not going to create food issues, in fact by NOT addressing the problem you are allowing food issues to grow.  I can walk your family through every step of the process, from introducing the change to your kids, the right words to use, what foods to prepare, as well as educating the entire family on health and fitness.  For the first time in history, our children will have a shorter lifespan than we do, which of course is caused primarily by “kid food” diet that so many children are now consuming as well as a significant decrease in levels of physical activity.  Your children do not have to be victims of the epidemic – let me help you make a change and get MORE in 2012.

We have talked in great deal about the food part of the equations, but let us not forget two other very important pieces to a healthy lifestyle – exercise and plenty of sleep.  Are you getting the minimum level of physical activity required for your health?  For an adult, you should be getting at least 150 minutes of physical activity at a moderate intensity every week.  If you want to lose weight, increase muscle strength, improve your cardiovascular function, you should work toward 250 minutes per week.  The key to exercise is that you get out of it what you put into it.  If you do the same old workout at the same old intensity just to check the box, you are going to continue to get the same old results.  If you want MORE RESULTS in 2012, let me come into your home for a FREE Personal Training Trial session.  In one session your will experience cardio, strength, flexibility and burn more calories during and after your workout.  Since I come to you, time, motivation, how you look, etc. can no longer be the excuse.  My personal training clients continue to tell me that they not only look and feel great and have tons of energy, but they have achieved an unexpected benefit from the workouts – extreme mental clarity.  Do you want MORE energy, MORE health, and MORE mental clarity in 2012?  Contact me so you can stop saying “I should” and say “I DID”!

2012 is your year to achieve the health and fitness that you and your family deserve.  In the New Year be a little selfish and put your health and that of your family’s on top of the priority list!

Here’s to MORE in 2012!

Aimee

References:
DeVol R and Bedroussian A. An unhealthy America: the economic burden of chronic disease. Executive summary and research findings. 2007, The Milken Institute, Santa Monica, California.
WHFoods Website by George Mateljan
Golan E, Steward H, Kuchler F et al. Can Low-Income Americans Afford a Healthy Diet? Amber Waves. U.S. Department of Agriculture, Washington, D.C. 2008, 6(5): 26-34
King, DE, Mainous, AG, Carnemolla, M, et al. Adherence to Healthy Lifestyle Habits in USA Habits,Am. J. Medicine (2009) June 122(6),528-534.
Wang Y, Beydoun MA, Liang L, et al. Will All Americans Become Overweight or Obese? Estimating the Progression and Cost of the US Obesity Epidemic. Obesity (2008) 16 10, 2323-2330.
Willett WC, Koplan JP, Nugent R, et al. Prevention of Chronic Disease by Means of Diet and Lifestyle Changes. Chapter 44 in: Disease Control Priorities in Developing Countries (2nd Edition). Jamison DT, Breman LG, Measham AR et al, Eds. Disease Control Priorities Project, Washington, D.C., April 2006.
World Health Organization. Diet, nutrition and the prevention of chronic diseases. Report of a Joint WHO/FAO Expert Consultation, 2003 WHO Technical Report Series 916, WHO Geneva.

WHAT'S FOR DINNER?
Here is a fantastic quick and easy dinner for any night of the week.  A big warm bowl of chili topped with some delicious avocado, cheese, and baked chips will make the whole family happy.

Healthy Buffalo Chili

Servings:  8-12

Ingredients:
1 T olive oil
1 lb. 96% lean ground buffalo
1 medium sweet onion, sliced
2 t garlic, chopped
1 14.5 oz. can tomato sauce
1 14.5 oz. can fire-roasted diced tomatoes
1 14.5 oz. can fire-roasted crushed tomatoes
1 15 oz. can black beans, rinsed and drained
1 15 oz. can pinto beans, rinsed and drained
5 T chili powder
2 T ground cumin
Coarse sea salt and freshly ground black pepper, to taste
Baked tortilla chips
Optional toppings:  grated cheddar cheese, chopped onions, light sour cream or greek yogurt, sliced avocado

Directions:
Heat a large chef pan or stock pot over medium high heat.  Add olive oil and raw buffalo, stir to break meat apart and cook until no longer pink.  Add the diced onion and cook about a minute.  add the garlic and cook an additional minute.  Add the remaining ingredients, stir together, and simmer about 20 minutes.  Taste and adjust seasoning.  Top each bowl of chili with optional toppings and serve with baked tortilla chips.

Tips:
This chili gets even more flavorful in the 2nd and 3rd day after cooking, making it perfect for an additional meal later int he week.  You could make a burrito, nachos, or top a baked potato for a delicious healthy meal.  It also freezes beautifully, so make a double batch and freeze it for one of the crazy nights when there is no time to cook.

Here's to fresh, fast, and fantastic food!

The Truth about Tea

Most Coffee and hot tea drinkers tend to enjoy the beverage no matter how hot and toasty it gets outside.  However, if you are like me and you cannot bear to drink something hot when you are sweating through the summer, then you too might have just started drinking warm drinks again.  I have mentioned the benefits of tea in passing in many blogs, however I have spent a great deal more time learning about the benefits of tea.  No, not just because I decided to research tea, but because I have decided that my love of Diet Coke had to end and what better way to do it than to replace it with something that is really good for me.  I wanted to stop putting so much of all of the DC chemicals into my body, and I was hoping to set a better example for my kids (since I of course do not want them drinking it).  So, for the past months I have been making a pitcher of flavored green tea about every other day and that has made the process much easier.  Now that the weather has finally gotten cooler, I treated myself to a Keurig single-serve coffee machine and I have fallen in love with it. As with any other habit change, it is best to start slowly so that you can actually sustain the change.  I went from 2 or 3 Diet Cokes a day to 1, and now am working to get rid of that one.  If you are trying to get rid of a less than desirable habit like Diet Coke, regular soda, or maybe even a calorie-laden coffee drink, check out these benefits of tea and you might find that it is the motivation you need to kick the habit.

Tea leaves come from the Camellia sinensis plant.  They contain antioxidants that counter free radicals, which can damage cells.  Antioxidants may reduce or help prevent some of the damage.  The difference between the three main varieties of tea (green, black, and oolong) is the process used to make them.  Black tea is exposed to air, or fermented, which darkens the leaves and gives them flavor.  Green tea (my favorite) is made by heating or quickly steaming the leaves.  Oolong tea leaves are partially fermented.

Some studies show that drinking tea may help curb a few heart disease risk factors, including body weight, blood pressure, and cholesterol absorption.  However, the FDA denied a petition filed by a green tea maker that wanted to put heart-health claims on its product's label, ruling that there was not credible scientific evidence to support the claims.

There is some evidence that green tea may help control glucose (or blood sugar) levels, however, that has not been widely tested in people.  More research is needed to learn how much green tea would be needed and whether green tea also helps curb body weight and body fat.

Herbal teas are not made from the Camellia sinensis plant and are not really teas at all.  Herbal teas are an infusion of leaves, roots, bark, seeds, or flowers from other types of plants.  Common herbal teas include chamomile and mint.  They are not associated with the potential health benefits of green, black, or oolong tea.

You get the antioxidants from freshly brewed tea; those compounds are reduced in instant tea, decaffeinated tea, and bottled tea.  Researchers have not determined how many cups of freshly brewed green tea are recommended each day, but people in Asia typically drink at least three cups daily.  Fresh brewing is the way to get the most antioxidants from your tea, so knowing how long to steep the tea is an important part of the process.  Three to five minutes is the recommended amount of time for maximizing the benefits.

Ice tea often contains low to negligible amounts of catechins compared with the high concentrations found in a cup of hot tea, because adding water to brewed tea dilutes the concentration.  However, iced tea and hot tea could contain approximately the same level of antioxidants if, when preparing iced tea, you use 50% more tea than when preparing a similar amount of hot tea to allow for dilution.  About 85% of the tea drunk in the U.S. is iced tea.

Blended teas are made from teas of different origins, combined to achieve a certain flavor.  For example, English Breakfast tea traditionally was a blend of China Keemums tea, but the blend now includes Ceylon and India teas as well.

Little is known about the effects of green tea on children because the research on green tea has been done on adults.

Green tea contains caffeine, so pregnant women or those who are breastfeeding should not drink more than one or two servings of green tea per day, according to the American Dietetic Association.  People with irregular heartbeats or anxiety disorders also should be cautious about how much caffeine they get, from green tea or other sources.

A Swiss study found that drinking black tea with a meal reduced iron absorption by 79% to 94% when compared with drinking water.  People with an iron deficiency might consider drinking tea only between meals.

I hope this has peeked your interest to give tea a try.  Go browse the teas in your local market, you will be amazed at all of the different flavors and varieties you can buy.  I am in search of more tea varieties for the Keurig, so if you have any sources please let me know.

Resource:  WebMD

WHAT'S FOR DINNER?
Last night we had what felt to me like a very traditional "Sunday dinner".  If was not anything too fancy, but it all felt like what you might have grown up enjoying - but maybe just a little healthier...  We enjoyed a herb roasted chicken, baked sweet potatoes with salt, pepper, and cinnamon, and my favorite part - fresh brussel sprouts roasted in the oven.  I did not realize that I had not made them in such a long time, but my kids and Greg had never tried them.  Here is a very quick and easy way to enjoy this beautiful vegetable on a weeknight or even with your upcoming Thanksgiving feast.  They are in season now, so get them while you can...

Balsamic Roasted Brussel Sprouts
Servings:  4

1 lb. fresh brussel sprouts, bottom trimmed and cut in half through stem
a good balsamic vinaigrette (I like Newman's Own Light Balsamic Vinaigrette)

Preheat oven to 400 degrees F.  On a baking sheet, place halved brussel sprouts and drizzle with balsamic vinaigrette.  Toss brussel sprouts gently and make sure that they are all cut side down.  Place pan in the oven and roast for about 15 minutes, until tender.  Using tongs or a spatula, toss the brussel sprouts at least one time during roasting so they do not get too dark on cut side.  Serve immediately.

Here's to fresh, fast, and fantastic food!

Habits of the Fit and Healthy

Every day I get asked very specific questions about should I eat this, is this bad for me, is there a better option for this type of food, etc. but usually all those questions are getting at one point - "How do I/my family get fitter and healthier and maintain it?"  Which got me thinking about the habits of fit and healthy people.  Here are some key habits of fit and healthy people - maybe you can print the list and just work toward one or two at a time.  After all, making small changes over a period of time is much more effective in the long-run than trying to make a major change all at once.

Keep a water bottle with you at all times and drink from it often

Water should be your drink of choice and what you are consuming the majority of the time, by a large margin.  If you need to perk it up a little so you will drink enough to make it a habit, add a little lemon, lime, cucumber, or fresh berries to give it more flavor without adding significant calories.

Look at exercise as a pleasure and privilege, not a burden or chore
Just by having a positive outlook on exercise and the change that it will produce can turn one more chore into a treat each day.  Rather than obsessing about your next meal, get excited about your next workout!

Eat a well-balanced meal and remember that excess calories, even if they are from foods that are fat-free or high in protein, will turn to excess weight.  No matter what the latest fad diet says, extra calories equal extra weight!

Limit caffeine
Research has shown a little caffeine to be safe and actually boosts your metabolism, however if you over due it your body will really start to feel it.  Too much and you will start to have a difficult time concentrating and you may also find yourself eating extra calories to get rid of that jittery feeling.

Focus on short-term fitness goals with an emphasis on completing daily exercise

Keep a daily log of what you are actually eating
This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there,  and ALL of your snacking.  You don't have to keep a log for the rest of your life, but it is good to do it for a while to get a real reading on your consumption.  Mindless eating can creep in over time and this is a great way to realize and eliminate it.

Enjoy the occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation

Enjoy contributing to the health of others by having a partner or friend to exercise with, as well as recruiting others who want to feel better and have more energy

Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like 5K's for a great cause, adventure races, new shoes, or great music

Invest in the right tools
Buy good shoes that fit really well, a portable MP3 player, fitness equipment, a personal trainer to keep it interesting and keep you challenged, etc.

Make it a goal to do some form of exercise 6 or 7 days a week
If you are eating right, exercise will fuel your energy level!

Don't compare your body to others' - work to be your personal best!

Work to take your exercise to new levels of intensity
If you don't know how, find a personal trainer that can teach you.

Create an exercise schedule the day before instead of leaving it to chance or waiting to "find" the time.  Exercise should be on your calendar or to do list and should be just as important as any other meeting on the list.  Remember - it is your treat to yourself!

Move beyond the boundaries of weight loss and into total fitness
Measure success by the way your clothes fit, not just by some number on the scale.

Stick with eating plans you can maintain indefinitely
Remember that no matter how hard you are working out, if you are consuming too many calories, you will never see the muscles that lie beneath the layers of fatty tissue.

Get enough sleep

Beyond the importance of sleep in every function of your body, people that exercise regularly fall asleep faster and sleep more soundly.


Limit alcohol intake to special occasions





Resource:  Chalene Johnson, creator of TurboFire


WHAT'S FOR DINNER?
By now you have probably searched the grocery shelves and found one or two fantastic bottled marinara sauces that can help you make a quick and healthy pasta dinner any night of the week.  I like to keep a bottle or two on hand, however I have also found tomato sauce that is very easy to make at home, makes plenty to store in the freezer, and easy to defrost later to use in any type of dish.  This sauce is not specifically Italian, so you can substitute it for the tomato sauce in any dish.  Add fresh herbs to give it more of an Italian flavor if you prefer.  Maybe you can whip this up over the weekend and have plenty of sauce ready over the next couple of months.

Tomato Sauce
Makes 10 cups

3 T olive oil
1/2 large onion, finely diced
8 cloves of garlic, minced
112 oz. fire roasted tomatoes, crushed
1 -2 cups Cabernet

Heat a 5-6 quart dutch oven over medium heat and add the olive oil and onion.  Cook a couple of minutes until onion is translucent.  Add the garlic and stir constantly until garlic is golden and fragrant.  Pour in the wine and the tomatoes.  Increase the heat to high to bring it to a boil, stirring occasionally, about 10 minutes.  Lower the heat, partially cover and simmer, stirring occasionally, until the sauce is thick and reduced by about 1/3.  This should take about 2 hours and 15 minutes.  Season with salt and pepper and let sauce cool completely in the fridge.  Place the sauce in zip-lock bags in one and two cup portions, and place those bags inside of a one to two gallon storage bag and place in freezer.  Remove the appropriate amount of sauce from the freezer and thaw in the fridge over night.  If you need it too thaw more quickly, you can place the frozen bag of sauce in a bowl and run cool water over the bag to thaw.

Here's to fresh, fast, and fantastic food!

Live Long and Love Life

Is there a key to living a long life?  Well, if you asked my 98 year old neighbor, he would give you about seven keys to living a long life.  Two of my favorites on his list are 1) Challenge yourself mentally every day and 2) Stay active.  He is still hosting happy hour at his house for the neighbors about once a month and works out with a personal trainer twice a week, so maybe he does know what he is talking about…  There is more evidence every day that what we put in our mouths directly affects our health and of course will directly affect how long we live.  To add to George’s keys to living past 90 years, I would add these additional keys to EATING for a long life.

Antioxidants

Eat foods rich in antioxidants to help fight free radicals – unstable oxygen molecules that contribute to the aging process.  Colorful vegetables and fruits like berries, beets, and tomatoes contain antioxidants.  To help reduce your risk of developing cancer and heart disease, add at least five to nine servings of fruits and vegetables to your diet every day.

Olive Oil

Beyond the fact that olive oil tastes great, it may also increase your memory.  A compound in extra-virgin olive oil called oleocanthol is a natural anti-inflammatory and produces effects similar to ibuprofen and other NSAIDs.  One study of men showed that olive oil, especially extra-virgin, increased HDL, the good cholesterol that clears fat from blood vessel walls.

Berries

Berries are of course a great source of antioxidants.  Strawberries, blueberries, and acai berries are just some examples of berries that contain polyphenols.  These powerful compounds may help combat cancers and degenerative diseases of the brain.  Frozen berries contain polyphenols too; so grab some from your market freezer so you can get the benefits year-around.

Fish – Brain Food

Fish has been called “brain food” because its fatty acids, DHA and EPA, are important to brain and nervous system development.  Eating fish one or two times a week may also help lower your risk of dementia.  Omega-3 fats in fatty fish can lower cholesterol and triglycerides and can also help ease the inflammation that leads to atherosclerosis.

Beans for Fiber

Fiber may help lower blood pressure, improve cholesterol, prevent constipation, and help digestion, so add fiber-rich beans to your diet three to four times per week.  All that fiber also helps you feel full longer, which can really help you to lose weight.  Top your salad with chickpeas or replace the meat in soup and chili with beans.  Beans contain complex carbohydrates to help regulate glucose levels, which is important for all of us, but especially people with diabetes.

Vegetables

Veggies contain fiber, phytonutrients, and loads of vitamins and minerals that may protect you from chronic diseases.  Dark, leafy greens contain vitamin K for strong bones.  Sweet potatoes and carrots contain vitamin A, which helps keep eyes and skin healthy and protects against infection.  In one study, men eating 10 or more servings of tomato products per week saw a 35% decrease in their risk of prostate cancer.  The list of nutrients and studies showing decrease in disease risk could go on for days, but the important point is that no adult or child can eat a healthy diet if it does not contain vegetables.  There are no foods or supplements that can substitute for the benefits of vegetables.

Eating Mediterranean

The people living near the Mediterranean regularly incorporate olive oil, fish, whole grains, and an occasional glass of red wine into their meals.  Instead of salt, they rely on spices and herbs to flavor their foods.  This diet can be beneficial to heart health, can reduce the risks of mild memory impairment, and may ward off certain cancers.

Nuts

Whether eaten whole or in ground paste, nuts are packed with cholesterol-free protein and other nutrients.  Almonds are rich in vitamin E, which can help lower the risk of stroke for women.  Pecans contain antioxidants.  The unsaturated fat in walnuts can help reduce LDL and raise HDL cholesterol.  It is important to eat nuts in moderation because an ounce contains about 160 calories and 15 grams of fat.

Dairy

Drinking Vitamin D-fortified beverages like milk helps increase calcium absorption.  That is especially important for those at risk of osteoporosis.  Vitamin D may also help reduce the risk of colon, breast, and prostate cancers.  Eat yogurt with live cultures to aid digestion.

Whole Grains

Eating more whole grains may one of the most important things your can do for a long life, as you can decrease your total mortality rate by 15%.  Whole grains can reduce your risk of certain cancers, type-2 diabetes, and heart disease, among other things.  Choose whole-grain breads and pastas and brown or wild rice instead of white.  Drop barley into soups and add plain oatmeal to meatloaf.  Whole grains are minimally processed, so they retain more nutritional value.  The fiber in whole grains helps prevent digestive problems such as constipation and diverticular disease.

A Healthy Weight

Keeping off extra weight puts less pressure on your joints, less strain on your heart, and can reduce your risk of certain cancers and lifestyle diseases like type-2 diabetes and heart disease.  It does get tougher to maintain weight as you get older because metabolism slows and as you lose muscle with age.  Select proteins like lean meats, tuna, or beans and include vegetables, whole grains, and fruits.  It takes more energy for your body to break down complex carbs, and the added fiber with help you feel fuller.  Also, don’t forget what George says and STAY ACTIVE.  By continuing to burn more calories through cardiovascular activity and building muscle with strength training, you look and feel better and maintain your weight easier.

Don’t wait until you are 60 years old to start thinking about living a long life.  Today is the day that you need to focus on a long life for your entire family.  We cannot spend 20, 40, or more years of our life without vegetables, whole grains, etc. and think that it will not affect our health.  It is never too late to start making small positive changes in your diet so you can live a longer life.  If you would like someone to help you and/or your entire family through every step of your transition to a healthier lifestyle, contact me.  Whether you are 4, 44 or 104, I can help you incorporate these keys to a long life into your already crazy schedule.  Check out what other clients are saying about their transition to a healthier lifestyle.

Resource:  WebMD

WHAT'S FOR DINNER?
Tonight Will told me that this was the best dinner EVER...  Well, I will chalk that up to him being easy to please, because this was a REALLY easy dinner.  The key to it being so simple is to either use a market roasted chicken or have previously home-roasted chicken portioned and frozen, as well as previously roasted peppers and onions portioned and frozen.  I simply thawed some chicken, peppers and onions and dinner was 75% complete.

Pulled Chicken Burritos
Servings:  4

4 Whole Wheat Tortillas, burrito size
2 cups of pulled roasted chicken
2 cups roasted bell peppers and onions
1 can black beans, drained and rinsed
1/4 cup fresh pico de gallo
Juice of 1/2 lime
1 cup grated cheddar cheese
Fresh guacamole

In a small bowl, combine black beans, pico de gallo, and lime juice.  In each tortilla, place 1/4 to 1/2 cup chicken, 1/4 to 1/2 cup peppers and onions, 2-3 tablespoons of black bean mixture and a sprinkle of cheddar cheese.  To roll burrito, fold sides in first and then roll burrito to keep filling secure.  If you have a panini press or "George Foreman" type grill, heat on high.  Place burrito on press with the seam side down.  Burrito will be hot and tortilla becomes crispy.  Serve with guacamole and fresh salsa.

Here's to fresh, fast, and fantastic food!

Wonders of Water

Water - it is everywhere.  In fact it makes up the majority of the earth and of our bodies, yet most people have a very difficult time drinking enough water on any given day.  Why?  Well, probably the biggest problem is the endless supply of sodas, fruit juices, sports drinks, fancy coffee drinks, etc. that seem to be more easily accessed than clean refreshing water.  Many people started grabbing bottles of water and carrying them around and then came the information on how much trash was being created by all of those water bottles and even worse the cancer causing carcinogens found in the water from the plastic bottle.  Did you consciously or unconsciously stop carrying your water around again?  The bottom line, water is critical to every function of our bodies and in fact can help us have more energy and possibly lose weight.  So, if this is not motivation enough to find yourself a reusable water bottle and keep it close to you at all times, then I am not sure what is...

STAY SLIM WITH WATER
Drinking enough water helps you to feel fuller and ensures that you are not eating when dehydration is really the issue.  Replace calorie-laden beverages with water and you have gone one step further to stay slim.  Drinking more water also helps increase your metabolism, especially if you drink ice cold water.  Your body has to work to warm the water up, burning a few extra calories in the process.  If you find yourself starving in the middle of the afternoon, first ask yourself if you have had enough water during the day.  If you are still hungry after you have had a glass or two of water, then enjoy a healthy snack.

WATER BOOSTS YOUR ENERGY

Dehydration makes your feel tired and sluggish.  If you are drained and depleted, get a pick-me-up with water.  Water helps the blood transport oxygen and other essential nutrients to your cells, and a well-hydrated heart does not have to work as hard to pump blood throughout your body.

LOWER STRESS WITH WATER
70 to 80% of your brain tissue is water.  So it makes sense that if you are dehydrated, your body and your mind will be stressed.  To keep your stress level down, keep a glass of water at your desk or carry your bottle with you and sip regularly.  If you are feeling thirsty, you are already dehydrated.

BUILD MUSCLE TONE WITH WATER

Water helps lubricate joints and prevent muscle cramping.  Stay well hydrated so you can exercise longer and stronger without "hitting the wall".

NOURISH YOUR SKIN
When you are dehydrated, those fine lines and wrinkles are even deeper and your skin begins to sag more.  Water is nature's own beauty cream.  Water hydrates the skin cells and plumps them up, making your face look younger and less tired.  Water also flushes out impurities and improves circulation and blood flow, giving you a cleaner, clearer, and glowing complexion.

STAY REGULAR WITH WATER
Water is essential to good digestion along side fiber.  It helps to dissolve waste particles and passes them smoothly through your digestive system.  If you are dehydrated, your body absorbs all of the water for more critical functions like blood flow, heart, and brain, leaving your colon dry and making it more difficult to pass waste.

WATER REDUCES KIDNEY STONES
The rate of painful kidney stones is rising in adults and children because we are not drinking enough water.  Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones.  Kidney stones cannot form in diluted urine, so reduce your risk with plenty of water.

ARE YOU DRINKING ENOUGH WATER?

The recommended amount of water is generally eight 8oz. glasses (64 oz) of water a day.  However, if you exercise or sweat heavily you may need more.  You may need less if you drink other beverages.  However, I would temper that with make sure you are drinking something that is a water equivalent and not dehydrating you further.  Caffeine and alcohol dehydrate you, so you need to make sure you are drinking extra water in combination with these beverages.


MAKE IT A HABIT

Drinking enough water and enjoying water is an acquired taste and habit.  You will have to make a focused effort to keep water around you all the time and drink more of it.  Over time, you will recognize your thirst earlier and also begin to enjoy the refreshing flavor.  It may help you to drink more water if you flavor it with fresh lemon, lime, berries, or cucumber.  Another great tip to drink more water is to force yourself drink water during your meal instead of a soda, iced tea, etc.  We unconsciously drink a lot during a meal and this can either make or break your diet if you are choosing water over soda.  Fruits and vegetables are packed full of water; you can hydrate while you eat if you focus on adding more fruits and vegetables to your diet.

Resource:  "7 Wonders of Water" WebMD

WHAT'S FOR DINNER
Tonight we are having a quick and easy dinner because I have the main ingredients prepared and stored in the freezer.  I have taken some pulled roasted chicken and cooked brown rice out of the freezer and thawed it in the fridge.  A roasted chicken from the store would work great as well.  Each time you prepare rice, make a double or triple batch and freeze in one to two cup batches.  There are some many quick and easy dinners that you can toss together in minutes if you have some of the time consuming items already prepared.

Chicken Fried Rice
Servings:  4

2 T Coconut oil
4 Scallions, thinly sliced
2 large eggs, lightly beaten
1 1/2 T minced garlic
1 T minced ginger
1 cup roasted and pulled chicken
3 cups brown rice, cooked
4 oz. frozen green peas
2 T soy sauce or liquid aminos
1 t sesame oil

In a very large skillet or wok, heat 1 T of coconut oil until very hot.  Add the scallion whites and stir-fry about 30 seconds.  Add the beaten eggs and scramble until set; transfer to a bowl.  Add remaining 1 T of coconut oil, garlic, and ginger and stir-fry about 1 minute.  Add chicken and stir-fry about 45 seconds to heat through.  Stir in rice, peas, and soy sauce and stir-fry 2 minutes.  Add eggs back to the pan with sesame oil and toss well.  Top with scallion greens and serve with a side of broccoli that has been tossed with olive oil, a little soy sauce and freshly ground black pepper and roasted in the oven about 10 to 12 minutes.

Here's to fresh, fast, and fantastic food!

Organic and On Budget

Everyone is in a different place when it comes to the organic versus conventionally grown spectrum.  Some are 100% organic right down to the clothes they wear, while others would not even contemplate wasting their money on the “hype”.  However, from my many conversations and questions during my speaking engagements, I can tell you that most people are somewhere much closer to the middle.  I think most people would agree that there is absolutely benefit both to the body and the environment from buying organic food, however the question becomes how much benefit and does that benefit outweigh the higher cost of organic foods.  It is a very valid point, especially in these extremely challenging economic times.  Here are some tips to help you balance the cost and benefit of organic food and still stay within your budget.

IF YOU CAN PEEL IT, BUY CONVENTIONAL

While you cannot eliminate pesticides completely by tossing the peel, you do eliminate a significant amount.  So, if you are going to peel a fruit or vegetable then buying certified organic may not be worth the extra cost.  This includes things like oranges, kiwi, avocados, bananas and mangos.  However, I would remind you that the skin is the most nutrient dense part of the fruit or vegetable, so buy organic sweet potatoes and cucumbers and eat the skin for extra nutrients and fiber.  For fruits and veggies that you cannot peel – like red peppers, grapes, pears, berries, and kale – buying organic is a smart splurge.

SHOP THE SEASON

One of the best ways to enjoy more organic produce is to buy those items that are in-season.  Berries are a great example of an item that can be purchased very reasonably organic while in-season, however when out-of-season you may need to get a second mortgage to support the habit.  Eating seasonally not only contributes to your bottom line, but it also benefits your health.  Seasonal produce is higher in nutrients than when it is purchased out-of-season and has been grown in a greenhouse.  Many times when you purchase an out-of-season item it was only available because it was grown on the other side of the world.  So by shopping in season, you are helping the environment and “local” farmers.

JOIN A CO-OP

If you have not already tried a local co-op or farmers market, you should give it a shot as soon as possible.  Most co-ops offer local and/or organic produce at a very reasonable price.  You will be forced to eat more seasonal foods, support local farmers and a cleaner environment.  If you live in the Houston area and want a fantastic bargain on amazing organic and often locally grown produce, check out the Rawfully Organic Co-op.  I have not purchased from them, but Central City Co-op is another one in the area.  Do an online search for co-ops and farmers markets in your area, it will be worth it.

SKIP THE CONVENIENCE PACKAGING

Packaged organic veggies, fruits and lettuces are of course extremely pricey because you are paying for someone else to prewash and pre-chop them.  Switch to whole vegetables, fruit, and heads of lettuce, do a little prep work yourself, and you can afford to buy more organic produce.  The additional benefit is that whole produce has a longer shelf-life than prewashed/pre-chopped items, so you will through less food away.

BUY CONVENTIONAL RICE, BREAD, AND PASTA

Instead of spending the extra money on organic grains, focus on whole grains, like brown rice and whole wheat pasta.  Consuming more whole grains has a much larger impact on your health than choosing organic or not.  You can decrease your total mortality rate by 15% by consuming more whole grains.

BUY STORE-BRAND ORGANIC

Almost every state and national grocery chain now offers an in-house organic brand.  Whole Foods offers the widest variety of products that I have found.  The price of the store-brand organic products are almost always less expensive than the national organic brands and the stores are more likely to have coupons and specials on the in-store brands.

DIG DEEPER TO UNDERSTAND

Ask the butcher the difference between the organic chicken and the no-hormone, no-antibiotic, vegetarian diet chicken.  What you will find, is that there may not be much difference.  At Whole Foods, the difference is that the non-organic chicken was not fed an organic vegetarian diet, but a vegetarian diet.  Given that the non-organic chicken is $2-3 a pound cheaper than the certified organic, that may be a great way to save.  However, you do have to be careful and ask, because all grocery stores to not have non-organic meat that is no hormones, no antibiotics, vegetarian diet.  Milk and cheese are another place that you may be able to buy non-organic and still get most of what you are looking for at a lower price.  Read the labels, it will explicitly say if it is no-hormone, no-antibiotic, vegetarian fed.  Many national grocery stores now offer an in-house brand of milk that is not organic but is produced by farmers that pledge not to use artificial growth hormones.  These offerings are usually about half the price of certified USDA organic.

BUY ORGANIC EGGS

Eggs with the official USDA Certified Organic seal contain less saturated fat and more omega-3s and beta carotene than their conventional counterparts.  However, it might not be worth your money to spend extra for eggs labeled “cage-free”, “free-range” or “all-natural”, as those terms are not closely regulated.

BUY GRASS-FED MEAT

“Pasture-raised” or “grass-fed” red meat can be about twice as expensive, but it contains more heart-healthy omega-3s and other good fats.  By limiting your meat consumption to once a week and buying lower cost cuts like chuck, flank, or skirt steak – you won’t be paying for fat and bone.  On the other hand, if you are like me and you really love a great grass-fed tenderloin filet that is unfortunately very pricey – have it every once in a while, eat a small portion, and savor every bite!

BUY ORGANIC CHICKEN IN BULK

Organic chicken offers some of the same health benefits (more nutrients and less fat) as organic beef, but it is much cheaper.  Save up to 20% on the supermarket price by stocking up at clubs like Costco.  Another way to save on organic chicken is to buy the whole bird instead of breasts and thighs.  Chicken freezes great, but you have to remember to thaw it in the refrigerator overnight for a good product.

If you are interested in getting a hands-on lesson in getting the most bang for your buck at the grocery store, learning about new products to save you time and effort, and how to make the best choices for your family, contact me to schedule a grocery store tour. 

Resource:  Rachel Ray Magazine October 2011

Living Gluten-Free

Gluten, the protein in wheat and other cereal grains such as barley and rye, can be a problem for those with celiac disease or some sensitivity to gluten.  Fortunately, fresh fruit, fresh vegetables, eggs, most dairy products, meats, fish, and poultry are already gluten-free.  Of course where it gets very challenging is pancakes, pizza, sandwiches, or other recipes that normally contain wheat flour.  All of that being said, the 18 million Americans sensitive to gluten and the 3 million diagnosed with celiac disease have forced food producers to get creative and  meet the needs of the population.  The quantity and quality of gluten-free products has come such a long way in the past few years.  In many markets, you can now find a significant portion of an aisle focused specifically on these products.  If you have been told that you have a gluten sensitivity or celiac disease or even if you are interested in trying a gluten-free diet to see if it eases some of your gastrointestinal issues, here are some tips to getting to gluten-free.

Reading Labels

If you are eating a gluten-free diet, you have to have to keep a close eye on food labels.  Some obvious red flags would be wheat, wheat gluten, barley, or rye.  There are also some sneakier gluten.  Malt, which is made from barley, and hydrolyzed vegetable protein (often contains wheat) are two terms to watch.  Oats do not contain gluten but may be contaminated with wheat gluten and may increase symptoms, such as abdominal pain, bloating, and diarrhea.

Good-bye to Bread... Mostly
Saying good-bye to bread is probably the most difficult step in going gluten-free.  A major staple of the American diet, this includes white, wheat, marble, rye, as well as bagels, muffins, croissants, hamburger buns, scones....  However, don't get to depressed because there are some alternatives.

Gluten-Free Bread
As I mentioned earlier, most health food stores and many national grocery stores now carry gluten-free items including breads, bagels, etc.  Most are made from rice or potato flour instead of wheat products.  Read the labels carefully and make sure that it says 100% gluten-free.

Cereals

Most traditional breakfast cereals are also off-limits if you are eating a gluten-free diet.  Obviously cream of wheat is out, but so are many other favorites like Cheerios because it contains wheat starch, Frosted Flakes because it uses malt flavoring.  Corn and rice cereals are good breakfast alternatives, but again it is important to read carefully, as some also contain malt.  Read the list of ingredients and make sure it does not contain wheat, barley, rye, or malt.

Arrivederci, Pasta?
Well, fortunately you do not have to say arrivederci anymore.  Now they are making great alternatives out of brown rice, buckwheat, and quinoa.  You do have to say farewell to pasta in most restaurants and when eating away from home because it most certainly contains wheat no matter what the shape.

Rice and Potatoes
On a gluten-free diet, your new best friends will be the filling and flexible rice and potatoes.  You can top them with just about anything, mix them into meals, or enjoy them on their own.

Beware of Breaded Foods
Check the ingredients, but the crunchy coating on most chicken nuggets and fish sticks is generally made from wheat flour.  If you need an alternative for breading, crunch up your favorite gluten-free cereal or savory rice cakes and use it instead of bread crumbs.  Better yet, skip the breading all together and enjoy lean meats without any additives and you will be eating right for a gluten-free diet.  Do keep in mind that hot dogs and deli meats are processed, so check the ingredients for additives that might contain gluten.

Don't Forget Whole Grains

While it is critical to remove all wheat when eating a gluten-free diet, it does not require you to remove all whole grains.  In fact, given the importance of whole grains in a healthy diet, it is critical that you stay focused on including whole grains into your diet.  Some great options include brown rice, quinoa, buckwheat, amaranth, and rape.  Oatmeal does not contain gluten but can be contaminated with gluten from wheat and does sometimes cause issues for those with celiac/gluten sensitivity.  Many of the gluten-free products available today also contain the whole grain, including crackers, pastas, cereals, etc.

Satisfying a Sweet Tooth
Unfortunately, you will not be able to enjoy traditional cakes, pies, and cookies, but there are other ways to satisfy your sweet tooth and have a celebratory treat.  Marshmallows, gumdrops, and plain hard candies are all gluten-free.  But don't stop there.  Look for specialty bakeries that may create custom-ordered gluten-free cakes and pies, or grab one of the cake mixes in the gluten-free aisle and give it a try.

Celebratory Drink

Yes, most beers are made with barley malt.  There are some gluten-free beers available, but I am not a beer drinker, so I cannot speak to the taste.  It is best to check with your doctor to make sure that these are safe for you.  The good news, wine and liquor are generally gluten-free, so you can still raise a glass and offer a toast, no matter what the occasion.

Staying Positive
When taking on the gluten-free challenge, it can be very easy to get bogged down in the "No's".  To make an easier transition, you must stay focused on all of the great options that are out there for you beyond rice, potatoes, and wine.  Don't forget about eggs, fish, meat, fruits, vegetables, beans, legumes, and milk products.

Note:  When using frozen or canned fruits and vegetables, check for additives that might contain gluten.  The same goes for processed cheese spreads and flavored yogurts.

Dining Out
Eating at restaurants can certainly be a challenge when maintaining a gluten-free diet.  Don't be shy, talk with your server or the chef and explain your dietary needs.  Most will do everything they can to satisfy your needs.  When in doubt, go for the simply grilled lean protein and vegetables.

For most people with celiac disease, even small amounts of gluten can cause symptoms like gas and bloating, changes in bowel movements, weight loss, fatigue, and weakness.  That is why going gluten-free can be a big help, no matter the severity of the symptoms.  It is important to talk with your health care provider before making any major dietary changes.

Gluten-free Diet and Autism
Some parents believe a gluten-free diet can help children with autism, although the idea is controversial.  The theory suggests children with autism are sensitive to gluten, and avoiding the protein can improve certain symptoms, such as speech or social behavior.  Currently, there is not enough research to confirm or refute the effectiveness of gluten-free diets in people with autism.

As you can see, eating a gluten-free diet can be challenging, certainly as you acclimate to the change.  Fortunately, for those with gluten issues, it can make a major difference in their lives.  There are so many gluten-free alternatives today and the varieties will only continue to expand as well as the quality of the products, making it easier for people to live a life gluten-free.

If you need more help in creating a family friendly diet that is also gluten-free, contact me.  I will work with you to gain more gluten-free knowledge, learn more about available products, as well as provide recipes and support necessary to adapt to a gluten-free diet for one or all members of your family.

Source:  "What is a Gluten-Free Diet?" WebMD, "Gluten-Free Baking" Natural Awakenings Publication

WHAT'S FOR DINNER
Pizza is a staple in most American households, especially one with children.  Here is a gluten-free version that will satisfy the whole family.

No-Knead, Gluten-Free Pizza Dough
Serves:  8-12

Ingredients
1 cup stone ground brown rice flour
1 cup tapioca flour or potato starch
1 cup garbanzo bean or chickpea flour
1/2 cup cornstarch or corn flour
1 T xanthan gum
1 T instant or bread machine yeast
1 1/2 t fine kosher or sea salt
3 large eggs or equivalent substitute
1 t cider vinegar
2 T agave nectar or honey
3 T vegetable oil, such as canola, corn, or light olive oil
1/2 cup unsweetened applesauce
1 cup lukewarm water, about 100 degrees

Spoon the flours and xanthan gum into a measuring cup, level with a knife, then dump into a large bowl.  Add the yeast and salt to the flour.  Stir together with a wooden spoon.  Lightly beat the eggs in a small bowl.  Add the brown sugar, vegetable oil, applesauce, and water and whisk until thoroughly mixed.  Pour the liquid into the flour mixture and whisk until arriving at a smooth, very loose, batter-like dough.  Cover the bowl with plastic wrap and let rise at room temperature, about 72 degrees, for 2 hours or until the dough has risen to nearly the top of the bowl and has a thick, golden, mashed potato-like appearance.

Line a large sheet pan with parchment paper.  To form the pizza, transfer the dough to the prepared sheet pan.  Using a water-moistened spatula or just hands, spread the dough into a 14 X 10" rectangular shape.  Cover with a tea towel and let rest at room temperature for 40 minutes.

Preheat the oven to 350 degrees.  Spread your preferred sauce and toppings over the dough and bake for 25 to 30 minutes, or until the crust is lightly browned and the pizza is bubbling.  Transfer to a rack to cool.  Slice and serve.

Source:  Adapted from 200 Fast & Easy Artisan Breads by Judith Fertig
  

Here's to fresh, fast, and fantastic food!


 

Fan the Flames - Burn More Calories in Less Time

Do you want to burn more calories and do it in less time?  Stupid question, right?  Well, there is no gimmick, there is no pill, no cream, no crazy exercise machine - the magic is in the INTERVAL.  Interval training has been around since the 30's when it was developed in Sweden.  You probably heard it called "fartlek" if you did high school track, it means "fast play" in Swedish for its bursts of speed in various lengths and duration.  Intervals are an athletic training system that combines short bursts of high intensity activity, called intervals, with rest periods or periods of low intensity activity.  By alternating the two throughout your workout, your body is forced to exert more energy than it would if you did a steady, continuous activity at moderate intensity.

Short on Time?
Who is not short on time these days?  The best part of interval training is that it does not require the same length of workout to get the same outcome.  Instead of hopping on the elliptical machine and exercising while you read a magazine for 45 minutes, do 15 to 20 minutes of interval work.  It will be more challenging, but it will go much faster, and you will like the results that you see.  These workouts are very fun and a great way to shake up your routine and at the same time burn extra calories.

Interval training requires your body to use different types of fuel for energy.  It stresses your body in a positive way and forces it to adapt.

Losing Weight

According to the American College of Sports Medicine, short, high-intensity activities burn more calories than longer, low-intensity aerobic workouts.  Which is why it is of course one of the best ways to lose weight.

Interval training is accomplished by adjusting several things in the workout:  the length or duration of the intervals, the length or duration of the rest period, and what activity you are doing during the rest period.  An increase or decrease in activity level corresponds to and increase or decrease in heart rate, and that is where the extra calorie burn comes in.  However, it is not really how fast your heart beats that makes the difference, it is how quickly it slows or "recovers".

How to Apply It
You can add interval training to your normal activity such as running or walking.  Begin running at a moderate pace for a few minutes, then increase your speed for 30 seconds to a minute.  After each interval, allow your heart rate to decrease.  Of course, you are aiming to lengthen your intervals and increase the intensity of the intervals, and shorten your recovery periods over the long-term.  This can be done similarly on a treadmill  using speed and incline for your intervals, on the rowing machine, elliptical machine, or in the swimming pool.

Super Burn - Intervals with Strength Training

As a American College of Sports Medicine certified personal trainer, interval training is a critical part of my approach with clients.  However, most of the time I add one more important part of fitness to my sessions  which is building strength while burning maximum calories through interval training.  By getting off the treadmill, elliptical, etc. and getting moving with me, you can double the effectiveness of your workout and continue to burn more calories long after you have stopped sweating.  Even better, I will give you a max-calorie burning cardio/strength workout without leaving your home.  No more hitting the snooze - I will be at your front door in five minutes.  If you do hit the snooze, I will be calling you on the phone from your front porch.  After all, have you ever regretted a workout?  No way, it is just getting yourself to do it that is usually the problem.  Need even more motivation?  I will be right beside you doing every move with you, dripping with sweat, and breathing hard just like you.  I offer 30-minute and one-hour sessions for individuals and groups up to 4.  Make working out fun again, contact me for your FREE TRIAL SESSION IN YOUR HOME TODAY!


WHAT'S FOR DINNER?
Spinach is one of my families favorites, especially raw or mixed into dishes like pasta, pizza, lasagna, etc.  However, if you have ever eaten at a nice steak place, you probably tried and fell in love with creamed spinach.  You may have even convinced yourself that it was ok that it was drowning in cream, butter and cheese because it was spinach.  Well, it definitely does taste good, but unfortunately it has so much saturated fat and calories that I cannot enjoy it.  So, we were having some beautiful grass-fed beef tenderloin filets on Sunday evening along with sweet potatoes (it is not a steak dinner without sweet potatoes to me) and I really wanted to have spinach.  So, I created this very decadent tasting, but very light version of creamed spinach.  The kids gobbled it up, and Greg, who can guiltlessly enjoy steakhouse creamed spinach, loved every bite.  I hope your family loves it too!

"Creamed" Spinach
Servings:  4

Ingredients
1/2 cup fat-free evaporated milk
1/2 t garlic, finely chopped
1/2 t flour
1/2 cup Parmesan cheese, grated
1/8 t nutmeg, grated
Coarse sea salt and freshly ground pepper, to taste
10-12 oz. fresh baby spinach leaves

Directions
Heat a medium-sized saute pan over medium-high heat.  Add the milk and garlic and stir to combine as the milk heats.  Add the flour to the milk and whisk vigorously and continuously as the mixture comes to a gentle boil.  Reduce heat to low and continue to stir as sauce thickens.  Remove from the heat to add nutmeg, salt, and pepper.  Return to low heat and add the cheese.  Add 1/3 to 1/2 of the spinach, depending on the size of your pan and stir spinach into sauce as it wilts.  When there is more room in the pan, add more spinach and continue process until all spinach is wilted into the sauce.  If sauce seems too think after all spinach is wilted, add a couple of tablespoons of evaporated milk and stir.  You can keep spinach warm on a very low burner until the rest of the meal is ready to serve.  If you prefer, you could pour the spinach mixture into a casserole and top with a small amount of Parmesan cheese and breadcrumbs.  If serving immediately, place under a broiler for a few minutes to crisp the bread/cheese topping.  If serving later, remove from fridge and place in a 350 degree oven for about 20 minutes to heat spinach and crisp topping.

Here's to fresh, fast, and fantastic food.

Reducing Type 2 Diabetes Risk

In 2010 26 million Americans were diagnosed with Type 2 diabetes, the seventh leading cause of death in the U.S., according to the Center for Disease Control.  Type 2 diabetes affects every part of your life and beyond the individual that has the disease, it affects each and every American with or without the disease because it costs taxpayers billions of dollars each year.  This disease, like other lifestyle diseases such as heart disease, which are affecting exponentially more people each year, are a major cause for our very serious health and economic issues is this country.  All of that being said, the fantastic news is that they are lifestyle diseases and by changing your lifestyle you can significantly reduce your risk of becoming diabetic.  An article in the Wall Street Journal yesterday by Jennifer Corbett Dooren highlights the ways to reduce the risk and goes further to show how significant each risk factor is in preventing type 2 diabetes.

Adults, middle-aged and up, can cut their risk of developing Type 2 diabetes by as much as 80% by adhering to a combination of five healthy-lifestyle habits, a new analysis shows.

Many studies have shown having a healthy diet, exercising, maintaining normal body weight, not smoking and consuming alcohol moderately can lower one's risk of developing diabetes and other diseases.

The new analysis from the National Institute of Health examined these individual factors to see how each - alone and in combination - contributes to a reduction in the chance a person will get the disease.  The research will be published in the Sept. 6 issue of the Annals of Internal Medicine.

The analysis shows keeping just one of these five healthy-lifestyle factors can reduce the risk of developing Type 2 diabetes, the most common form which 26 million people were diagnosed with last year.  It is the seventh leading cause of death in the U.S., according to the Center for Disease Control.

More than 200,000 people who are part of the larger NIH-AARP diet-and-health study and were between ages 50 and 71 when the study began in 1995 were involved in the analysis.  At the study's start, participants had no signs of heart disease, cancer or diabetes.

Study participants filled out detailed questionnaires about what kinds of foods they ate, whether they consumed alcohol and if they were current or former smokers.  People were also asked how often they exercised, and provided weight and height so that body mass index, or BMI, could be calculated.  Study participants were followed for about 11 years.  During that time, about 10% of men in the study and 8% of women developed diabetes.

Researchers led by Jared Reis, an epidemiologist at the National Heart Lung and Blood Institute, grouped study participants into lifestyle categories ranging from "best" to "worst."  People in the best category had all five healthy-lifestyle factors, while those in the worst had none.

For diet, people received a score of one to five based on fruit and vegetable consumption, the amount and type of fat they ate and other factors.  Those who scored in the top 40% were considered to have a healthy diet.  Exercising three times a week for at least 20 minutes, and being a nonsmoker for at least 10 years were two additional healthy-lifestyle factors.  Alcohol consumption of no more than one drink a day for women and two for men was considered as another factor, along with weight.  People with a BMI of between 18.5 and 24.9 - a body mass measure that is considered normal - were counted as being in the lowest risk category for weight.

Dr. Reis said the average study participant has two out of five healthy lifestyle factors.

Overall, researchers found that body mass index had the strongest association among the factors for diabetes risk.  When looking at BMI in isolation, men of normal weight were 70% less likely to develop diabetes than overweight or obese men, while normal weight women were 78% less likely to develop diabetes.

In seperate calculations of how factors add up to reduce risk, researchers found that men and women whose diet and exercise both were considered in the healthy range were just under 30% less likely to develop diabetes.  When being a nonsmoker was added to diet and exercise, those people were about one-third less likely to develop the disease.

Men who also consumed alcohol moderately, in addition to the previous three factors, were 39% less likely to develop diabetes while women were 57% lower odds, suggesting the alcohol factor played a bigger role in women than men.  And when BMI was added to the other healthy lifestyle factors, men were 72% less likely to develop diabetes, while women had an 84% lower risk.

Although weight is one of the most important factors in diabetes development, Dr. Reis said that even overweight people can lower their odds of developing diabetes if they adopt just one other healthy lifestyle habit such as exercising three times a week.

Are you at an elevated risk of Type 2 diabetes or another lifestyle disease?  The good news is that getting this disease is not a foregone conclusion; you can significantly decrease your risk by just working on one factor, such as exercising three times a week or eating a healthier diet.  It is easy to say that you can eat healthier or lose weight, but it is not always as easy to make it happen.  I walk side by side with my clients every step of the way, teaching them how to eat for a longer healthier lifes, working through behavioral and emotional challenges, and teaching them how to enjoy exercise to make a real impact in their health.  Let me help you reduce your risk and live a fuller healthier life.

WHAT'S FOR DINNER?

After swimming tonight, we came home to make a very quick pizza dinner together.  We started with a pre-made "Kabuli" Whole Wheat pizza crust from Whole Foods and then topped it with Muir Glenn Cabernet marinara sauce, cover the sauce with fresh baby spinach leaves, top the spinach with thinly sliced button mushrooms and tomatoes.  Finally, finish the pizza with shredded part-skim mozzarella, a little feta cheese and freshly basil.  Grayson brought the basil home from school today, so she was thrilled to help make the pizzas but especially to add the basil.  Pop the pizza in a 450 degree oven for 7 to 10 minutes and WOW!  Such a quick and easy dinner and packed with healthy and delicious toppings.

Here's to fresh, fast, and fantastic food!