5 Ways to Get Your Spark Back

Here is a great article that I wanted to share by Steve Errey,  The  Confidence Guy.

 

We all feel low sometimes, right? Grouchy, fed-up and bored are all words you could use to describe what it’s like when you’re feeling in a rut or like you’ve lost that spark you used to have. Times like those are part of the deal with being human (sorry to break it to you), but you’ll run the risk of losing an important piece of yourself forever if those grouchy days and off-times merge together and last weeks, months or even years.

Here are five easy ways to get out of the rut and get your spark back.

1. Shake Things Up
   If you’ve established systems and routines for getting things done it certainly makes life smoother. Of course, the flipside is that if you have everything tightly coordinated and run according to that routine you leave little space for anything else. You become blinded to any ideas or choices that sit outside of that routine, and everything you do every day becomes the norm. You end up running on auto-pilot, and it becomes your whole world.
   
   So start to shake things up. Make one or two simple changes to your day – whether it’s your breakfast routine, your radio station, workout schedule, route to work, lunch routine, etc. It doesn’t matter what the changes are or whether they're right or wrong, just make a couple of simple choices that will add some variety to your day.
   
   Doing things differently and changing parts of your routine instantly takes you out of the norm and allows you to shake off the things that make you feel confined. Stepping out of your routine puts you in a position where you're able to make different choices, see things differently and get a different result. It’s the starting point for having a different kind of experience.
   
2. Remember Who You Really Are
   If it feels like your sparks gone then I’m willing to bet that you’ve forgotten who you really are, way down deep. Your values are the building blocks, foundations and cornerstones for who you are, they’re the things that are ten thousand feet down inside you that make you you. A value is something in yourself, in others or out there in the world that’s most important to you, and could include things like trust, capability, love, nature, family, innovation, fun and a million other things.
   
   Those times in your life when you’ve felt alive, buzzing or at the top of your game are times when one or more of your values are being honored, and it feels great because you’re simply expressing and living in line with who you really are.
   
   The times when you feel upset, angry or frustrated are times when one or more of your values are being denied, suppressed or repressed, it feels horrible because you’re not living in line with who you really are.
   
   Getting your spark back means connecting with your values using them every day.
3. Get Some Nourishment
   Picture this. You're walking home from the market with a couple of bags of groceries, but the bags have holes in them. So there you are, happily walking along, leaving a trail of your things behind you. When you get home you unpack what's left and ask, "Didn't I have more than this?"
   
   Nourishment is about plugging those holes in your life and making sure you have things that keep you feeling nourished – nourished in your head, nourished in your heart, and nourished in your stomach. Remember that you can't give away what you don't have, and can't spend energy you've already spent.
   
   It doesn't have to be the big things in life that nourish you and it's often the simplest little thing that strikes a chord, makes you feel like yourself again, or makes you smile from ear to ear – calling a friend, talking a walk in the park or listening to your favorite song, for example. Think about what keeps you balanced, the things that relax you or make you feel peaceful. Think about the things that make you feel like you again.
   
   Yes, life is busy, but you need to prioritize your own nourishment or you’ll be running on empty. The fact is that you're important enough to spend time taking care of and because you're the only one of you there is it's your responsibility to make sure you're okay.
   
4. Create Your Perfect Day
   This idea came to me a few years ago when a good friend suddenly asked me, "What would be your perfect day?" I'd never been asked that before and I found myself spontaneously making up a story – telling my friend about my Perfect Day from the moment my eyes flickered open at the start of the day to the moment my head hit the pillow at the end.
   
   I went through each part of the day telling her what I was doing, who I was with, where we were, how it felt and what happened next. Bit by bit and without even thinking about it, I'd put together a rich, colorful, exciting and comforting day, which still holds true as my Perfect Day.
   
   Just thinking about different parts of it makes me smile, makes me remember what’s important to me and makes me feel incredibly human. My Perfect Day has now become like a good friend of mine, a friend that I can call on whenever I want to.
   
   So what's your Perfect Day? Just shoot from the hip and see what comes out naturally for you. Write down words, ideas, themes or a whole narrative – even draw pictures if you want to. Have fun with it, play with it – it's your Perfect Day.
   
5. Pack in More of the Three F’s
   Fun, Fulfilment, and Freedom – what I call the Three F's - embody a whole lot of what people are looking for in life. Here are some quick definitions,
   
   Fun, n. - A source of enjoyment or pleasure; playful activity.
   
   Ful-fill'ment, n. - To bring into actuality; to complete; a feeling of satisfaction at having achieved your desires.
   
   Free-dom, n. - The capacity to exercise choice, free will; frankness or boldness; the absence of constraint in choice or action.
   
   These 3 things have a massive influence on your experience of life, so think about it – where are you on a scale from 1 to 10 against each of The Three F’s? How much fun are you having right now? How fulfilled are you? How free do you feel?
   
   What would happen if you climbed a point or two on the Fun scale? What if you could add a point to your level of Fulfillment or Freedom? Chances are it would feel pretty darn good, so what one thing can you do right now to help you climb the Three F’s scale? 

WHAT'S FOR DINNER
This is a great meal for an evening when you are not walking in the door at dinner time, but still don't want to spend all of your time in the kitchen.  Everything can roast in the oven together while you spend some time with the ones you love.  This is just one great variation on roasted chicken, I will share others with you at a later time.

Garlic and Rosemary Roasted Chicken with Potatoes
Servings:  4 to 5

1 4 to 5 lb Organic Whole Chicken
4 cloves of garlic
3 to 4 sprigs fresh rosemary
3 t olive oil
Kosher salt and freshly ground pepper, to taste
8 red or gold potatoes, cut into wedges or an equivalent amount of fingerling potatoes

Heat oven to 400 degrees.  Pat chicken dry inside and out with paper towel (discard package of giblets if inside the bird).  Either place garlic cloves, leaves of rosemary sprigs in food processor and add 2 t olive oil as it runs or finely chop garlic and rosemary and add 2 t oil to make a paste.  Being careful not to tear the skin, use your finger to gently separate it from the breast meat;  place 1/3 of the mixture under the skin of each breast and rub remaining mixture inside the cavity and on the skin of the bird.  Sprinkle chicken with salt and pepper and place in a roasting pan or heat-proof baking dish.  Roast uncovered for 15 minutes.  Mix potatoes with 1 t of olive oil and a little salt and pepper and add to the pan around the bird.  Continue roasting for about 45 minutes or until an instant-read thermometer registers 170 degrees when inserted into the thickest part of the thigh (don't let thermometer touch bone or you will get an inaccurate reading.)  Let it rest for 10 minutes before carving.

To save time on a busy day, you can prep the chicken the night before and then just pop it in the hot oven.  The longer the garlic and rosemary are in contact with the bird, the better the flavor.  This meal goes great with some roasted green beans drizzled in olive oil and salt and pepper.

CHEERS!

Resolution???

We just passed the middle of February, so how are those New Year's Resolutions going?  Let me guess, at this point you completely forgot that you made one or you didn't make one because you always break them.  I will confess, I did not make any.  Not because I could not use some improvement, but because they are just made to be broken.  I instead choose to set goals, it may be semantics but I can keep working toward a goal even if I have a day or a week or a month when I lose my focus.  To give credit where credit is due, I learned this from my husband, who in my mind has very little to improve upon, but sets goals religiously.

Still, the process of identifying things in our lives that will make us happier and healthier in the new year ahead is a really good thing.  The key is to try to make forward progress, knowing some days are going to be tougher than others.

This is especially true if you resolved to "eat healthier as a family".  Because you just made a resolution for others, too.  And they may not be all for it!  Here is some thoughts that may be useful for getting to that goal.  If you have other ideas that work well for you, please share!  I can always use some good advice!

• Rather than completely change the menu all at once, introduce one or two new dishes a week alongside some familiar favorites.
• Find ways to make healthier versions of those familiar favorites.  Got a favorite?  Leave it in the comments section and I will share some ideas for lightening it up or amping up the nutrition content.
• Keep ingredients on hand for those very quick, but healthy meals on nights when you'd normally end up in a fast food lane.
• Start with better snacks, using these between meal occasions to add an extra serving of fruit or vegetables and dip to your diet.
• If you have a less than healthy week of eating, don't just quit.  There will be set backs, but you are looking for long-term overall forward progress.  It takes time for REAL change and what counts is that you are continuing to keep at it.

Now, if I could just stay focused on my goal of not procrastinating...  But, I will keep trying.

WHAT'S FOR DINNER?

This dish has some great fall flavors (cranberries, orange, wild rice) and will cook itself while you are away.  You will have to cook the rice, do a quick puree of the sauce and roast the cauliflower, but it will be well worth it.  If you have cauliflower skeptics in your house, you may want to give them a blind taste test because roasted cauliflower tasted nothing like the raw version.  The brown and wild rice is extremely versatile, so make a double or triple batch and freeze the leftovers for another meal.

Cranberry Pork Tenderloin

Servings:  6 to 8

2 medium Pork Tenderloins (about 2 1/2 lb)

Salt and freshly ground pepper, to taste

1 cup finely chopped dried cranberries

3 T honey

1 t grated orange peel (just the orange part, not the white part)

1/8 t ground cloves

1/8 t ground nutmeg

1 cup white wine (either a dry chardonney or a crisp Sauvignon Blanc)
1 1/2 cup low-sodium chicken stock
1 T cornstarch

Sprinkle tenderloins with salt and pepper.  Place in slow cooker.  Combine remaining ingredients except wine, and pour over roast.  Add wine to slow cooker.  Cook on low 5-6 hours.  Remove pork from slow cooker, pour liquid and cranberries into a small saucepan if you have an immersion blender or into a blender if you do not.  Add 1 cup of chicken stock and puree sauce.  Place sauce over high heat.  Mix 1/2 cup chicken stock and cornstarch in a small bowl until cornstarch is dissolved.  Add mixture to sauce and stir.  Bring sauce to a boil and then turn to low to keep it warm.  Shred tenderloin with two forks.  Serve shredded pork over rice and top with sauce.

Brown and Wild Rice
Servings: 8

2 Cups Brown and Wild Rice
5 Cups Low-sodium Chicken Stock
1/2 cup diced onion
2 t minced garlic
Salt and freshly ground pepper, to taste
2 t olive oil

Heat medium saucepan over medium high heat.  Add olive oil and onion.  Saute until onions become translucent.  Add garlic and saute briefly until you begin to smell the garlic.  Add the rice and rice and stir to coat rice grains in olive oil.  Saute about a minute until rice smells a little nutty.  Add chicken stock, salt and pepper, bring to a boil and then lower to a simmer and cover tightly.  Simmer for 30 to 40 minutes until liquid is absorbed and rice is tender.  Remove from heat and let sit covered for about 5 minutes.  Fluff and serve.

Roasted Cauliflower
Servings:  6 to 8

2 large heads of cauliflower
1 T olive oil
Salt and freshly ground pepper, to taste

Cut cauliflower in to florets with stems no longer than 2 inches and place on sheet pan.  Drizzle with olive oil and sprinkle with salt and pepper.  Toss with hands or tongs.  Roast in oven about 20 minutes or until tender.

CHEERS!

15 New Superfoods

1. Nuts

Nuts are New American Diet smart bombs. They’re packed with monounsaturated fatty acids, those good-for-you fats that lower your risk of heart disease and diabetes and, according to new research, help you control your appetite.

Researchers from Georgia Southern University found that eating a high-protein, high-fat snack, such as almonds, increases your calorie burn for up to 3 and a half hours. And just one ounce of almonds boosts vitamin-E levels, increasing memory and cognitive performance, according to researchers at New York Presbyterian Hospital. In another study, people who ate pistachios for 3 months lost 10 to 12 pounds on average.

2. Eggs

In a new study in the International Journal of Obesity, overweight participants ate a 340-calorie breakfast of either two eggs or a single bagel 5 days a week for 8 weeks. Those who ate eggs (including the yolk, which contains nearly half the protein and all the nutrient choline) reported higher energy levels and lost 65 percent more weight than bagel-eaters—and with no effect on their cholesterol or triglyceride levels!

Plus, a recent review of more than 25 published studies on protein that concluded that egg protein helps boost muscle strength and development more than other proteins do because of its high concentrations of the amino acid leucine. And egg protein is also better at keeping you from getting hungry over a sustained period.

3. Whole Grains
It’s not a magic disappearing act, but it’s close: When Harvard University researchers analyzed the diets of more than 27,000 people over 8 years, they discovered that those ate whole grains daily weighed 2.5 pounds less than those who ate only refined-grain foods.
Another study from Penn State University found that whole-grain eaters lost 2.4 times more belly fat than those who ate refined grains. Whole grains more favorably affect blood-glucose levels, which means they don’t cause wild swings in blood sugar and ratchet up cravings after you eat them. Plus, the antioxidants in whole grains help control inflammation and insulin (a hormone that tells your body to store belly fat).

4. Avocado and Other Healthy Fats

Just because a food has plenty of fat and calories in it doesn’t mean it’s “fattening.” See, certain foods cause you to gain weight because they provoke hormonal changes that trigger cravings, or “rebound hunger.” One hunger-control hormone, leptin, becomes blunted by starchy, sweet, fatty, and refined-carbohydrate foods. That’s why a bagel is fattening: It’s a high-caloric load of refined carbohydrates that double-crosses your natural satisfaction response.

Avocados on the other hand aren’t fattening, because they’re loaded with healthy fat and fiber and don’t cause wild swings in insulin levels. So enjoy the fat in avocados, olive oil, and nuts. Research shows that diets containing upward of 50 percent fat are just as effective for weight loss as those that are low in fat.

5. Meat (Pasture-Raised and Free-Range)

Grass-fed beef, chicken, and pork is leaner and healthier than conventional livestock—and will help trim away pounds. A 3.5-ounce serving of grass-fed beef has only 2.4 grams of fat, compared with 16.3 grams for conventionally raised beef. In fact, grass-fed beef is so much more nutritious than commodity beef that it’s almost a different food.

Grass-fed beef contains more conjugated linoleic acid (CLA), which has been shown to reduce abdominal fat while building lean muscle. It also has more omega-3s and less omega-6s than corn-fed beef. It’s the same with chickens. According to a recent study in the journal Poultry Science, free-range chickens have significantly more omega-3s than grain-fed chickens, less harmful fat, and fewer calories than grain-fed varieties. This is important because omega-3s improve your mood, boost your metabolism, sharpen your brain, and help you lose weight.

6. Environmentally Sustainable Fish
Choosing seafood these days isn't easy.  Some species (swordfish, farmed salmon) contain obesity-promoting pollutants (dioxins, PCBs). Others are fattened with soy, which lowers their levels of healthy omega-3s. In fact, the American Heart Association recently urged people who are concerned about heart disease to avoid eating tilapia for just that reason. Wow. That goes against conventional wisdom, doesn’t it?

So what kind of fish should you eat, and how can the New American Diet help? Generally, small, oily ocean fish (herring, mackerel, sardines) are low in toxins and score highest in omega-3s. Wild Alaskan salmon, Pacific Halibut, Rainbow Trout, and Yellowfin tuna are generally low in toxins and high in nutrients. And then there are fish that we should avoid at all times: farmed (or “Atlantic”) salmon, farmed tilapia, Atlantic cod, Chilean Sea Bass, and farmed shrimp.

7. Raspberries and Other Berries

A recent study by researchers at Yale University School of Medicine discovered that after eating a high-carb, high-sugar meal, free radicals (rogue molecules produced when your body breaks down food) attack the neurons that tell us when we’re full. The result: It’s hard to judge when hunger is satisfied. Escape the cycle of overindulgence by eating foods that are rich in antioxidants. And berries top the charts.

The berries that give you the most antioxidant bang per bite, in order: cranberries, black currents, blueberries, blackberries, raspberries, strawberries, pomegranates.

8. Instant Oats
Fiber is the secret to losing weight without hunger. One U.S. Department of Agriculture study found that those who increased their daily fiber intake from 12 grams to 24 absorbed 90 fewer calories per day than those who ate the same amount of food but less fiber. Do nothing to your diet other than add more of the rough stuff, and you will lose nine pounds in a year, effortlessly.
Instant oats are one of the easiest ways to get more real fiber into your diet. Plus, new research indicates that oats can also cut your risk of high blood pressure and type 2 diabetes, and even reduce your risk of weight gain. Oats also have 10 grams of protein per 1/2-cup serving, so they deliver steady muscle-building energy. Choose oatmeal that contains whole oats and low sodium, like Uncle Sam Instant Oatmeal, which also has whole-grain wheat flakes and flaxseed.

9. Cruciferous Vegetables and Other Leafy Greens
Cruciferous vegetables—like broccoli, cauliflower, Brussels sprouts, kale, cabbage, Swiss chard, and bok choy—are all rich in folate, and the more folate you have in your diet, the lower your risk of obesity, heart disease, stroke, cognitive impairment, Alzheimer’s, and depression. A recent study in the British Journal of Nutrition found that those with the highest folate levels lose 8.5 times more weight when dieting. Another stunner: New research shows that folate helps protect against damage from estrogenic chemicals like bisphenol-A (BPA), which have been linked to obesity.
These veggies also rich in potassium. Researchers at the Department of Agriculture’s Human Nutrition Research Center on Aging, at Tufts University, found that foods rich in potassium help preserve lean muscle mass.

10. Apples and Other Fruit
What makes the apple so potent? In part, it’s because most of us eat the peel: It’s a great way to add more fiber and nutrients into your diet. But there’s a downside: The peel is where fruit tends to absorb and retain most of the pesticides they are exposed to, apples and peaches being the worst offenders. That’s why, for maximum weight-loss potential, we strongly recommend you buy organic versions of apples, pears, peaches, and other eat-the-peel fruits.
You’ll experience a terrific payoff if you do: In a UCLA study, normal-weight people reported eating, on average, two servings of fruit and 12 grams (g) of fiber a day; those who were overweight had just one serving and 9 g. Credit that extra 3 g fiber—the amount in one single apple or orange—as the difference maker.

11. Navy Beans and Other Legumes

Study after study reveals that bean eaters live longer and weigh less. One study showed that people who eat 3/4 cup of beans daily weigh 6.6 pounds less than those who don’t eat beans. Another study in the Journal of the American College of Nutrition found that people who eat one and a half servings of beans a day (3/4 cup) have lower blood pressure and smaller waist sizes than those who skip beans in favor of other proteins. Imagine each bean you eat is a perfect little weight-loss pill. Gobble ‘em up!

12. Dark Chocolate

A new study from Denmark found that those who eat dark chocolate consume 15 percent fewer calories at their next meal and are less interested in fatty, salty, and sugary foods. And research shows that dark chocolate can improve heart health, lower blood pressure, reduce LDL (“bad”) cholesterol, decrease the risk of blood clots, and increase blood flow to the brain. Dark chocolate boosts serotonin and endorphin levels, which is associated with improved mood and greater concentration; it’s rich in B vitamins and magnesium, which are noted cognitive boosters; it contains small amounts of caffeine, which helps with short-term concentration; and it contains theobromine, a stimulant that delivers a different kind of buzz, sans the jitters.

13. Ice Cream and Other Healthy Desserts

Calcium-rich desserts like ice cream bind to fatty acids in the digestive tract, blocking their absorption. In one study, participants who ate 1,735 mg of calcium from low-fat dairy products (about as much as in five 8-ounce glasses of milk) blocked the equivalent of 85 calories a day. Plus, half a cup of vanilla ice cream gives you 19 milligrams of choline, which translates to protection from cancer, heart attack, stroke, and dementia. We’re not suggesting you have a bowlful of ice cream every night. But a scoop (the size of a tennis ball) every few days isn’t the diet-saboteur it’s made out to be.

Caveat: Tricked-out designer ice creams are packed with added sugar and preservatives. Pick a single flavor ice cream—vanilla, chocolate, coffee, whatever.

14. Enzymes and Probiotics (Yogurt)
Probiotics and enzymes, those friendly bacteria found in yogurt, may be the key to losing those last stubborn inches around your waist. They not only help the digestive system work properly, but also have a profound effect on the metabolism, according to a new study in Molecular Systems Biology. The bacteria Lactobacillus paracasei and Lactobacillus rhamnosus can change how much fat is available for the body to absorb by influencing stomach acids during digestion.
But not all yogurts are probiotic, so make sure the label says “live and active cultures.” Other foods containing probiotics include kefir, acidophilus milk, miso soup, soft cheeses, pickles, and sauerkraut.

15. Tea and Other Healthy Beverages

Nearly 25 percent of our calories—about 450 calories a day—come from sodas, sweetened teas, and the like. According to a study in the American Journal of Clinical Nutrition, if you swap just one of those sodas a day for water or unsweetened tea or coffee, you’ll lose 2.5 pounds each month.

In fact, cutting down on liquid calories has a bigger impact than cutting down on calories from foods, according researchers from Johns Hopkins. Instead of sugary beverages, try green tea, which is high in the plant compound called ECGC, which promotes fat burning. In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent.

By: Stephen Perrine with Heather Hurlock at Men’s Health

WHAT'S FOR "Breakfast, Lunch or Snack"?

I could not resist sharing this quick and easy recipe that tastes amazing and includes multiple items from above.  It is packed with protein, probiotics, fiber, antioxidants amongs other great nutrients...

Berry Yogurt Crunch

Servings:  1 meal, 3 snack

1 to 1 1/2 cups Low-fat or No-fat Organic PLAIN Yogurt

1/2 cup of your favorite berry or berry combination (blueberries, raspberries, strawberries, blackberries)

1 oz Bob's Red Mill Original Whole Grain Apple Blueberry Granola (this stuff is outstanding and it is just toasted whole grain rolled oats with cane juice and dried fruit, no added fat)

Mix Yogurt and fruit and add granola just before serving.  This is great for kids lunches too, just send the granola on the side so they can add it themselves.

CHEERS!

Good for your HEART and Soul

Happy Heart Day!  I hope you are spending time with the ones you love...

On this sweet HEART day, I wanted to put in my two cents on keeping your heart healthy so you can keep on celebrating many more heart days with the ones you love. 

To lower you and your families chance of heart disease, your diet should be:

• Low in Saturated and Trans-fat.  Saturated fats are found in some meats, dairy products, baked goods, deep fried and processed foods.  Trans-fats are found in some fried and unprocessed foods.  Both raise your LDL or "Bad" cholesterol level.
• High in Omega-3 fatty acids.  Foods high in omega-3s include fish and olive oil.  You can get high-quality supplements if you don't eat much fish.
• High in fiber, whole grains, fruits and vegetables.  A diet rich in these elements help lower LDL cholesteral as well as provide nutrients that may help protect against heart disease.
• Low in salt and sugar.  A low-salt diet can help manage blood pressure, while a low-sugar diet can help prevent weight gain, and control diabetes and pre-diabetes.

To here is to you and your healthy heart!

WHAT'S FOR DINNER?
A dinner that looks very fancy and tastes amazing, but more importantly can improve the heart health of the ones you love on this Valentine's day.  The combination of wild salmon and olive oil in the pesto give you a nice shot of Omega-3, the broccoli and whole wheat sweet potato gnocchi are high in fiber along with other great nutrients.

Pesto Salmon
Servings:  4

4 6-8oz Wild Salmon Fillets
2 t Pre-made Pesto

Heat oven to 350 degrees.  Place fillets on a sheet pan.  Spoon about 1/2 t of pesto on top of each salmon fillet.  Spread with a basting or pastry brush to coat top and sides of fillet.  Roast in oven for about 20 minutes (about 10 minutes per inch thickness of fish fillet).

Serve with Gia Russa Whole Wheat Gnocchi with sweet potato tossed in a couple more tablespoons of pesto and roasted broccoli drizzled with olive oil and salt and pepper.

CHEERS!

The Keys to Success - Healthy Kids

I get asked the question over and over and over again, how do you get your kids to eat that?  They may be talking about the broccoli, or the asparagus, and most often the salmon.  First off, I am completely blessed to have two children that will almost always eat the vegetables on their plate first, but I would go on to say that they did not get that way by themselves...  Because I have been asked many times, I have thought a great deal about what it is that go us to this point.  Here are the keys to our success:

• Early introduction to a large variety of high quality, well prepared foods - As I have mentioned before, the younger the child, the easier it is to integrate a variety of healthful foods into their diet.  It is absolutely NEVER too late to make changes, but certainly is easier to make it right from the start.  One big key is that you are buying high quality ingredients and cooking them well.  Especially with vegetables, it is so important not to overcook them to where they become bitter, off- colored or just plain mushy.  We often times don't introduce our children to certain foods because of our own aversions.  I challenge you to open your child's eyes to a new item that you don't love and you just might find that your tastes have changed.
• Re-introduction even when there were grimaces or complete refusal - Re-introduction is the key whether your child is 6 months or 16 years old.  We are all creatures of habit and often times will not love a food or a way of preparing a food that we try for the first time.  However, if that food keeps showing up we begin to get use to it.  This is especially the case when you are moving from a more processed diet to a whole food diet.  It is not going to be everyone's favorite from the beginning, but if you keep re-introducing it will eventually be the norm.  Don't get me wrong, there are always going to be food items that each of us don't enjoy (mine is olives), however that should be a minority of things, not all vegetables or all fruits, etc.
• Tough love - You know what it is, it is that painful moment when you do something not because it is what your child wants or makes them happy, but because you know it is necessary and better for them down the road.  Well, if there was ever a time to give some tough love, it is with their health and nutrition.  The way we eat when we are adults is primarily based on how we ate when we were children.  I know that there are exceptions to this rule, but generally speaking, this is something that will carry you through the rest of your life.  Further more, we all know that the majority of our health has to do with what we put in our mouths.  Not just what we are putting in our mouth right now or even yesterday, but what we have been putting in our mouth for years.  This is what gives me the strength and motivation to give my kids TOUGH LOVE when it comes to eating a healthful diet.   
• Eating TOGETHER - This is the piece of the puzzle that I did not realize was so important to healthful eating until I talked to so many people.  I have always known that it was important for other reasons, but there are now even statistics that show that families that eat dinner together have lower levels of obesity and other health problems.  I would add to that statistic, that families that eat dinner together as often as possible, also have a much easier time getting their children to enjoy a variety of healthful foods.  We are beyond blessed to get to eat dinner together as a family almost every evening.  It may be a really quick meal before practice or after a lesson, but we are there together enjoying a meal.  I know that every evening is not realistic for everyone, but even if it is just a couple nights a week, it makes a huge difference.  I often hear parents say that they fix dinner for their kids early and then they eat as a couple later or they don't really eat much dinner.  I think this causes a several things, 1) you are more likely to cater to your child's already defined likes and dislikes if you are just preparing a meal for them (i.e. more chicken nuggets, buttered noodles and mac'n cheese), 2) they are missing the opportunity to see you consuming a plate of healthful foods and 3) you are probably missing the opportunity to experience the tough love of "you may have more mashed potatoes if you finish your broccoli".

So, if your children's diet is not as healthy as it could be, or you find yourself trying to figure out ways to sneak fruits or vegetables into their diet, I would challenge you to give some or all of these techniques a shot.  After all, their health and well-being is what is at stake. 

WHAT'S FOR DINNER?
Tonight we are having a fun fresh and hearty salad that is very adaptable for children of all ages.  Young children seems to have a hard time eating a lettuce-based salad, so I usually just give mine a plate of all of the ingredients and a little of the lettuce with the dressing on the side (kids love to dip).  As they increase in age, I move more to a lettuce-based salad.  You can certainly change up the ingredents to your liking or to accomodate what's in the fridge, but this recipe is my favorite flavor and texture combination.  We are using the leftover fajita chicken from the dinner I made on Monday. 

Fiesta Salad
Servings:  4 dinner salads or 12 side salads

@ 16 oz               Salad Greens (your favorite variety is fine)

1 can                    Black Beans, drained and rinsed

1 can                    Reduced Sodium Yellow Corn, drained and rinsed

2 cans                   Mandarin Oranges, drained

2                            Roasted Red peppers, sliced into strips (fresh or canned)

1 cup                    Grated cheddar or Mexican blend cheese

2                            Whole Avocados, cubed or sliced

4                            Grilled Chicken Breasts (I prefer to marinate in Newman’s Own Lite Balsamic Vinaigrette before grilling)

1 bottle                Sweet Vidalia Onion dressing

Split salad greens among four large dinner plates.  Top greens with black beans, corn, orange segments, red pepper strips, cheese and avocado.  Cut warm grilled chicken into large chunks and place on top of cold salad just before serving.  I prefer to serve dressing on the side, as it is a better presentation if salad is not tossed.

CHEERS!

20 Ways to Enjoy More Fruits, Vegetables, Whole Grains and Dairy

To get the most nutrition out of your calories, choose foods packed with vitamins, minerals, fiber and other nutrients.  Pick fruits, vegetables, whole grains and fat-free or low-fat dairy more often.

**Whether you are having a meal or a snack, serve the appropriate portion in a bowl or plate and sit down at the table to eat it.  This will make it feel so much more satisfying to both you and your children, insteading of munching as you stand at the counter or your children while they play.  This is a great way to teach our children about portion control and only eating until they are full.  If they are required to sit to eat a snack or meal, they will certainly not learn to put food in their mouths unconsciously.

1. Variety abounds when using vegetables as pizza toppings.  Try broccoli, spinach, sweet bell peppers in a any color, tomatoes, mushrooms and zucchini.
2. Get saucy with fruit:  Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
3. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
4. Heat leftover whole-grain rice with chopped apple, nuts and cinnamon.
5. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
6. Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.
7. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
8. Banana split:  Top a sliced banana with a scoop of low-fat frozen yogurt.  Sprinkle with a tablespoon of chopped nuts.
9. Add color to salad with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
10. Prepare instant oatmeal with low-fat or fat-free milk in place of water.  Top with dried cranberries and almonds.
11. Stuff and omelet with vegetables.  Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
12. "Sandwich" in fruits and vegetables.  Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomatoes as fillings.
13. Wake up to fruit.  Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
14. Stock up:  Fill your fridge with raw vegetables and fruits - "nature's fast food" - cleaned, fresh and ready to eat.
15. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
16. Microwave a cup of tomato or vegetable soup for a quick afternoon snack with some whole grain crackers.
17. "Grate" complement:  Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
18. Stuff a whole grain pita with ricotta cheese, Granny Smith apple slices.  Add a dash of cinnamon.
19. Make your main dish a salad of dark, leafy greens and other colorful vegetables.  Add chickpeas or edemame (fresh soybeans).  Top with a low-fat dressing.
20. Try this recipe for an easy, healthy snack.  Surprise!  Popcorn is a whole grain.

Popcorn Delight
Servings:  1

3 cups popped fat-free unsalted popcorn
1 T sliced almonds
2 T raisins or other dried fruit, such as cranberries, cherries, apricots or dates
1/2 t ground cinnamon
1 t sugar

In a medium bowl, combine the ingredients and toss well.

Adapted from American Dietetic Associate site

Meal Planning - Not that complicated

Sauteeing, roasting, crockpot, etc., none of that is very helpful if you get home at 6pm and start thinking about what is for dinner.  You are starving, tired and in great need of decompression as are your children, so this is not the best time to start rifling through the fridge in search of food.  Instead, you could begin preparing the meal that you already planned and already have all of the ingredients on hand.  No, this is not a dream, this is not a made-for-tv movie, this is a method that could make at least this part of your life feel not quite so complicated.  I want to share with you the way that I make meal planning work for my family, and hopefully you can adapt it to work for your family too.  Yes, I plan at least two-weeks in advance, but only because I am a huge advocate of "Double and Triple Plays", my version of meals that make great leftovers either in current form or ingredients in a different dish.  I plan two weeks at a time, so that I can spread the leftovers out and not feel like we are eating the same thing over and over again.

I first keep a list of dishes that I like to make and I separate them into "one meal wonders", "double or triple plays" and "2nd or 3rd base". 

• One meal wonders are those meals that you make and enjoy one time.  They don't make enough for a whole other meal and the leftovers (if there are any) are fantastic to pack in lunches.
• Double or triple plays are those meals that you make and can either eat another entire meal out of them in current form or the ingredients can be made into at least one more meal easily.  For example, chicken enchiladas make enough for two meals.  Chicken fajitas can be made into several other options such as chicken enchiladas, grilled chicken fiesta salad, quesadillas,etc.
• 2nd and 3rd base are the meals that you make from the double and triple plays, like the fiesta salad, quesadillas, etc.  Chicken enchiladas are a fantastic menu option because they are both "2nd base" and a "double play".  I use leftover grilled chicken to make the enchiladas and then we eat them for two different meals - meal planning heaven!

So, the point of this is not to be rigid and feel that you absolutely have to stick to the plan.  This process will hopefully allow you to grocery shop only once a week and know what you need to purchase, and also allow you to quickly put your plan in action instead of searching for ideas or worse go for fast food instead.  One last benefit, if you know what is on the scheule for dinner, you can engage your kids, wife, husband in preparation much easier.  We plan the rest of our lives so carefully, why not give meal planning a try...

I have attached the excel document that I use for meal planning to help you getting moving in the right direction.  I like to color code mine to emphasize the number of times that I am actually utelizing those double and triple plays that really make like so much easier.  Blue = One meal wonders, Green = Fresh Double or Triple Plays, Purple = 2nd or 3rd Base, Red = Eating out or pre-made/frozen

https://spreadsheets.google.com/ccc?key=0AjTtyAtR-MHIdEhMNHM3TXA3X2ptWk04bGRRdkg3OFE&hl=en&authkey=CKiM_OsO

WHAT'S FOR DINNER?
As you can see from the spreadsheet, we are having chicken fajitas tonight.  The main reason we are having fajitas is because I made extra guacamole last night for our buffalo burgers and I want to eat it up quick before it turns dark.  The best part of the meal is that we will have left over chicken and peppers and onions which will make amazing meals later in the week.  Fajitas may seem complicated, but I will assure you that the simplicity makes them one of my favorite weeknight meals.

Chicken Fajitas
Servings: as many as you want

Chicken Breasts (can also use beef (I prefer sirloin over skirt steak), shrimp, vegetables)
Claude's Fajita Marinade (could also use pre-marinated fajitas - depending on your grocery store)
Red, Yellow or Orange Sweet Bell Peppers
Sweet Yellow Onion
1 T Olive oil
Whole wheat or corn tortillas
Grated Cheese
Sour Cream
Salsa or Pico de gallo
Guacamole (see recipe below)

Combine chicken breasts and marinade in freezer bag and marinate an hour to 24 hours.
Slice bell pepper into thin strips.  Cut onion in half and then slice into very thin strips.  Heat saute pan over high heat, add olive oil and onions.  Saute onions until start to soften and become translucent.  Lower heat to medium and add bell peppers.  Continue to saute, lowering heat as needed, to allow peppers and onions to carmelize without burning.  Once they are and tender and have a could caramel color, remove and keep warm under foil.
Heat grill 400 to 500 degrees.  Place chicken breasts on grill (place top of breast down on grill first, so you get the best grill marks on the top side).  After about 4 or 5 minutes, turn breast 1/4 turn to get cross grill marks.  Turn over in another 4 or 5 minutes, turn heat down to medium low and finish cooking.  Chicken breasts should be just firm but not hard.  Let chicken breasts rest loosely covered for a few minutes before slicing.  This allows the juices to redistribute into the meat instead of running out all over your cutting board.

Slice chicken breast against the grain of the meat and serve on warm tortillas with carmelized peppers and onions, grated cheese, guacamole and other toppings your desire.

Guacamole
Servings:  4

1 Large or 2 small Avocado (should yield to gentle pressure)
1/8 t Kosher or Sea salt
1/4 t freshly ground pepper
1/2 t ground cumin
3 to 4 T Prepared Pice de Gallo
1/2  of a small lime, juiced

Remove avocado from peel with a spoon.  add remaining ingredients and then smash with a fork.  By adding ingredients before smashing avocado, you will not over smash/mix guacamole.  Guacamole is best when there are some small chunks of avocado remaining.  Taste and adjust seasoning as needed.  If you have any leftover guacamole, store in a container with plastic wrap pushed down completely touching/covering the top of the guacamole with container lid on top.  The less air that gets to the guacamole, the longer it will stay the beautiful green color.  Even in one day the top layer may turn dark, but will still taste delicious.

CHEERS!

Beautiful Skin Begins in... the kitchen

Here is an article in the latest USA Weekend by Christine J. Kim that I wanted to share with you...

Think eating right is good only for your long-term health?  Many common skin problems originate as a result of poor diet choices, says Scott-Vincent Borba, author of Skintervention.

Who knew the road to beautiful skin could begin in the kitchen?  "The key is having food on hand that will work with your skin," he says.  Borba recommends rearranging your pantry and making these skin-healthy additions to make face- and figure-friendly meals easier to prepare:

Olive Oil.  It is not only nutrient-rick and helpful for digestion, Borba says, but it's also moisturizing and "will give your skin that extra glow, as it actually hydrates your skin from the inside out."

Green or berry-flavored teas.  They contain polyphenols - antioxidants that help skin look younger.  They also help the body break down collagen in skin production.

Pudding and fruit cups.  They have moisture-absorbing gelatin or pectin bases that help your body hold moisture and nutrients.

Oatmeal.  It's a natural anti-inflammatory agent that helps regulate your skin's pH balance to soothe and lock in moisture.

Tomatoes.  Whether raw or in naturally processed ketchup and tomato sauces, they are excellent sources of lycopene, a hydrator and antioxidant.  Borba recommends eating a tomato a day, which will "exponentially help with hydrating and brightening your skin."

So, here is to some glowing skin in the middle of winter!!!  It is so cold outside, so tonight's recipe is both going to get your skin glowing as well as warm you up. 

WHAT'S FOR DINNER?
This soup is delicious out of the crockpot, but actually even better as leftovers as the flavors really mellow and get groovy together.  It freezes great also, so through some single-serving size containers in the freezer and you have some pretty tasty lunches in the coming months.  Don't forget to top it with fresh avocado, it gives it a fresh kick, looks beautiful and most importantly really amps up the nutrient content.

Taco Soup
Servings:  12 - 16

2 lb Ground beef (preferrably organic grass-fed with less than 10% fat)
2 cups Diced onions
2 (15 1/2 oz) cans pinto beans, drained and rinsed
1 (15 1/2 oz) can black beans, drained and rinsed
1 (15 1/4 oz) can whole kernal corn, drained and rinsed (prefer no-salt added)
2 (14 1/2 oz) cans fire roasted diced tomatoes (prefer Muir Glen)
1 (10 oz) Rotel tomatoes and green chiles
2 (4 1/2 oz) cans diced green chiles (if you are making for children, may want to do only 1 or none)
1 (4.6 oz) can black olives, drained and sliced OPTIONAL
1/2 cup green olives, sliced OPTIONAL
1 (1 1/4 oz) package of taco seasoning mix
1 (1 oz) package "ranch style" dressing/dip mix (McCormick brand does not contain MSG)
5 cups water
Corn Chips, for serving
Avocado chunks, for garnish
Sour cream, for garnish
Grated cheese, for garnish
Chopped green onions, for garnish
Pickled jalapenos, for garnish

Brown the ground beef and onions in a large skillet; drain the excess fat, then transfer the browned beef and onions to a large slow cooker or a stockpot.  Add the beans corn, tomatoes, green chiles, black olives, green olives, taco seasoning, ranch dressing mix and water, and cook in slow cooker on low for 6 to 8 hours or simmer over low heat for about an hour in a pot on the stove.  To serve, place a few corn chips in bowl and ladle soup over them or serve chips on side.  Top with garnishes of choice.

CHEERS!