Hummus - Not just another dip

"Pureed Chickpeas" probably does not sound that appetizing, but if you add lemon juice or vinegar, tahini (sesame see butter), garlic and olive oil, you have hummus and that my friend is a totally different story.  Not only does hummus taste delicious, but it serves as an excellent replacement for some very high fat spreads and dips and packs a big nutritional punch.  Chickpeas, also called garbanzo beans, are one of the world's oldest cultivated foods.  The Middle Eastern region is thought to have created hummus hudreds of years ago.  Chickpeas, the main ingedient in hummus, are rich in fiber and protein.  They also contain vitamins and minerals such as folic acid (chickpeas tend to be higher in folic acid than other beans), zinc, and magnesium.

Beans in general have been linked to various health benefits, such as lower blood cholesterol.  They may also help prevent cancer.  According to the American Institute of Cancer Research, early lab tests show that three compunds in beans (saponins, protease inhibitors, and phytic acid) may help defend cells from the type of genetic damage that can lead to cancer.

Hummus also traditionally features tahini, which contributes some additional protein (3 grams per tablespoon) and fiber (0.7 grams per tablespoon) along with monounsaturated fat (3 grams per tablespoon).  Chickpeas and tahini both contribute fair amounts of calcium and iron, as well.

You can buy hummus already prepared at just about any market these days, and there are so many varieties to try.  I recently fell in love with Jalapeno Cilantro Hummus.  It is important to read labels because this seemingly simple food can quickly become less simple and less healthy when manufacturers start adding preservatives and using cheaper and less healthy oils than olive oil.  If you are going to buy instead of make, get a small enough container of the fresh stuff so that you finish it in a week or less.

10 Ways to Add Hummus to Your Diet

1. A spread on sandwiches and wraps instead of mayonnaise.  It gives you BIG flavor with less fat.
2. Hummus makes a delicious salad dressing if you thin it a bit with broth, water or wine.
3. A fantastic dip for raw vegetables instead of the higher fat and less healthy salad dressing dips.  You can make a beautiful tray by filling a bowl with hummus (pick your flavor: original, red pepper, jalapeno, etc.) and surrounding it with an assortment of vegetables like sugar snap peas, sliced cucumbers, zucchini, grape or cherry tomatoes, broccoli and cauliflower florets. 
4. You can spice hummus up by adding jalapenos and cilantro when you make it yourself or you can add a little of your favorite salsa for a delicious dip.
5. Use hummus as a spread for burgers instead of the traditional condiments like mustard, mayo or ketchup.
6. Make bruschetta more delicious and satisfying with hummus.  Top your bread with a bit of hummus before adding the traditional tomato bruschetta topping (tomato, garlic, olive oil, onion and basil).
7. Hummus is extremely easy to make.  Just pop the ingredients in the food processor and pulse for a minute.  It will keep in the fridge for about a week.
8. Serve hummus with whole grain crackers, crisps or pita chips for a delicious appetizer or snack.  This is my kids favorite afteroon snack.
9. Spread hummus instead of cream cheese on your whole grain bagel for breakfast.  You could even top it with some sliced cucumbers and or tomatoes for a very delicious and healthy breakfast.
10. Hummus is a friend of falafel.  If you are a fan of falafal (fried or baked crispy balls made with chickpeas, bulgur, and spices), hummus is a nice condiment for falafal served as an appetizer or as a filler in a pita sandwich.

CHEERS!

Quick and Easy Hummus
Servings:  about 7 (makes 1 3/4 cup)

15.5 oz can garbanzo beans, drained
2 T lemon juice
2 1/2 T tahini
1/16th t cayenne pepper (optional)
1/4 t salt (optional)
1/4 t freshly ground pepper

In food processor bowl, combine garbanzo beans, lemon juice, tahini, cayenne pepper, salt and pepper and process until smooth.  Refrigerate hummus in covered container for up to 1 week.

Roasted Garlic and Red Pepper Hummus

Add'l ingredients:

1 small head of garlic

1/3 cup roasted red peppers

To roast garlic, preheat oven to 425 degrees.  With a serrated knife, cut 1/4 inch off the top of the garlic head.  Place on a sheet of foil and drizzle olive oil over top.  Wrap head in foil and bake in oven until garlic is golden (45 to 60 minutes).  Squeeze garlic gloves out and discard the skin.  you can also purchase roasted garlic in some markets if you prefer to skip this step.

Add roasted garlic and red peppers to processor bowl and follow recipe above.

Jalapeno Cilantro Hummus
Add'l ingredients:
1/2 to 1 fresh jalapeno, seeds and membrane removed
1/2 cup cilantro leaves

Be sure to wash hands carefully after working with jalapeno peppers.
Add jalapeno and cilantro to processor bowl and follow recipe above.

Spinach Artichoke Hummus
Add'l ingredients:
3 canned artichoke hearts
1/2 cup fresh spinach leaves
1/2  T lemon juice (additional)

Add artichoke hearts, spinach and additional lemon juice to processor bowl and follow recipe above.

Adapted from "Hummus - How Healthy is it?" by Elaine Magee, MPH, RD

Eat Right with COLOR!

March is National Nutrition Month and the theme this year is "Eat Right with Color".  I could not agree more!  Sometimes it may feel overwhelming when you start thinking about health and nutrition.  After all, there are a million different opinions out there on everything from fat, sugar, salt to organic, conventional, and when and how we should eat.  It just does not have to be that complicated.  If we spend more of our time focused on eating a rainbow of colors (no not that blue yogurt that your kids love) then we will be headed in the right direction.  Have you ever taken a moment to look around in the produce section of your supermarket or better yet, the local farmers' market?  It is absolutely gorgeous.  There are so many beautiful colors, flavors and textures and so many that you have possibly never even tried.  This is your chance to see just how colorful you can make your plate and your diet in the month of March (at least the last two weeks of it).

Co-ops and Farmers' Markets
There is no better way to "Eat Right with Color" than to purchase a box of produce from a local co-op or farmers' market.  This will 1) force you to try things that you have not tried before and 2) eat a more seasonal diet.  These days we can get almost any vegetable or fruit that we want at the market despite the season.  However, if we focus on eating more foods that are in season, we will realize greater nutritional benefit as well as better flavor.

I love the idea of getting a big box of fresh, locally grown, organic produce, however the control freak in me has to get past needing to make the decision on what I will purchase.  I finally did it, this week I purchase a half-share from a local co-op.  I picked it up on Saturday morning and was like a kid in a candy store.  The quality is outstanding and the flavor is absolutely out of this world.  I brought it home and quickly found my mind reeling over how I would use it all.  The locally grown strawberries and tomatoes were the highlight, followed closely by the cucumbers that were not waxy like they are at the supermarkt, so I could actually eat the skin.  I immediately prepared myself a bowl of non-fat plain yogurt, sliced up some of the fresh strawberries and sprinkled it with my favorite oat granola.  WOW!  Later in the day I used the beautiful lettuce, tomato, carrots, avocado along with some red pepper, mandarin oranges and some walnuts, pecans and almonds that I already had to make an amazing salad for a dinner with friends.  Sunday at lunch I sliced another of the tomatoes on top of a whole wheat bagel, light cream cheese and smoked Wild Alaskan Salmon.  I did not get to eat the whole tomato myself because my kids were asking to have some quicker than I could eat it all.  I have been eating the blueberries in my Kashi 7 Whole Grain Flakes and skim milk, a fantastic way to start the day.  The co-op box was very large, so I will probably only get one every other week or once a month, but I was pleasantly surprised at both the quality and my own enthusiasm to use the produce.

Here are just a couple of the meals that I plan to make this week using what I received in my box:

Shrimp stir-fry with bok choy, sweet orange peppers and broccoli
Swiss chard, tomatoes and creamy pasta
Marinated pork chops with roasted butternut squash and sauteed kale


Color guide to great nutrition:

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits: avocado, apples, grapes, honeydew, kiwi and lime
• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits: blackberries, blueberries, plums, raisins
• Vegetables: eggplant, purple cabbage, purple-fleshed potato

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits: banana, brown pear, dates and white peaches
• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

I hope you will challege yourself to try some new fruits and vegetables the next time you go to the market and to see just how colorful you can make your diet.

WHAT'S FOR DINNER?
I have never cooked with swiss chard before, so I was quite excited to try this.  Aside from spinach, I have always been a little intimidated by the variety of greens like swiss chard, kale, collard, etc.  If you have any great recipes using greens, I would love it if you would share.  I also really like this sauce because it creamy, light and does not contain any preservatives like you may find in bottle sauces.  My entire family really gobbled this one up, a little to my own surprise.  I am a huge fan of swiss chard!

Swiss Chard, tomatoes and creamy pasta
Servings:  4

1 lb Swiss chard
1 T olive oil
2 cloves of garlic, chopped
1/4 cup onion, chopped, or substitute 2 T chopped shallots instead of garlic and onions

2 large tomatoes, chopped or 1 pint cherry tomatoes quartered

1/2 cup sour cream or plain yogurt
1/2 cup lowfat milk
1/4 cup parmesan cheese
8 oz fettucine, cooked
1/8 t freshly ground pepper
1/8 t salt
2 T Fresh herbs such as as oregano and basil (optional)

Wash swiss chard, cut into small pieces.  Heat oil in large saute pan over medium-high heat.  Add swiss chard, garlic and onion; cooking 1-2 minutes, stirring occasionally.  Lower heat to medium and add tomatoes, sour cream, milk, parmesan cheese, and salt and pepper.  Stir well.  Add cooked pasta and toss to coat before serving.

Good Fat/Bad Fat: Focus on Omega-3

Think all dietary fat is the same?  Guess again...

If you asked a group of people what food group they should avoid, most would probably say FAT.  While it is true that, in large amounts, some types of fat are bad for your health, there are some fats that we simply cannot live without.

Omega-3 fatty acids, found in foods including walnuts, some fruits and vegetables, and coldwater fish such as herring, mackerel, sturgeon, and anchovies, is one of those fats.  It not only plays a vital role in the health of the membrane of every cell in your body, it also helps protect us from a number of key health threats.  The benefits include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, ADHD, joint pain and other rheumatoid problems, as well as skin ailments.  Some research has even shown that omega-3s can even boost the immune system and help protect us from an array of illnesses including Alzheimer's disease.

It sounds too good to be true, right?  How could they perform so many "miracles"?  They encourage the production of body chemicals that help control inflammation in joints, bloodstream and tissues.  But just as important is their ability to reduce the negative impact of yet another essential type of fatty acid known as omega-6s.  Found in eggs, poultry, cereal, vegetable oils, baked goods, and margarine, omega-6s are also essential.  They support skin health, lower cholesterol, and help make our blood "sticky" so it is able to clot.  But when omega-6s are not balanced with sufficient amounts of omega-3s, problems occur.

When blood is too "sticky", it promotes clot formation, and this can  increase your risk of heart attacks and stroke.  But once you add omega-3s to the mix, the risk of heart problems goes down.  The latest research shows that the most promising health effects of essential fatty acids are achieved through a proper balance of omega-3s and omega-6s.  The ideal ration is roughly 4 parts omega-3s to 1 part omega-6s.

The typical American diet has a ratio of around 1 to 20 (omega-3s to omega-6s), and that spells trouble.  While reducing our intake of omega-6s can help, getting more omega-3s from food is the best choice.

Getting What You Need
Omega-3s are not a single nutrient, but a collection of several, including eicosapentaenic acid (EPA) and docosahexanoic acid (DHA).  Both are found in greatest abundance in cold water fish.  Between the many FDA warnings over the past few years about mercury and harmful chemicals found in fish and the fact that fish is a polarizing food (love/hate), it is easy to see why many of us are deficient.  These warnings have lead many to stop eating fish -- a BIG mistake.

People have taken the FDA advisory our of context including who it is for, which is primarily pregnant women, and small children.  Even if you obey the FDA warning in the strictest sense, the latest advisory says that up to 12 ounces of a variety of fish each week is safe for everyone.  The recommendation for omega-3s is two servings of fish a week.  At 3-4 ounces per serving, that is well below the FDA's safe limit of 12 ounces per week.

According to the American Heart Association, those looking to protect their hearts should eat a variety of types of fatty fish, such as salmon, tuna, and mackerel, at least twice a week.  Those with heart disease should get 1 gram of omega-3s per day, preferably from fatty fish.

Even if you don't like fish, you can still get what you need from the food you eat.  One answer lies in plants rich in omega-3s, especially FLAXSEED.  It is safe to say that it is the most potent plant source of omega-3s.  It is a rich source of another omega-3 known as alpha-linolenic acid (ALA) which the body can use to make EPA and DHA.  Flaxseed is available in health food stores and many supermarkts, sold as whole seeds, ground seeds, or oil.  Although flaxseed oil contains ALA, ground flaxseed is a much better choice because it also contains 3 grams of fiber per tablespoon, as well as healthy phytoestrogens.  Other sources of omega-3s include canola oil, broccoli, cantaloupe, kidney beans, spinach, grape leaves, chinese cabbage, cauliflower, and walnuts.

About an ounce (one handful) of walnuts has about 2.5 grams of omega-3s.  That is equal to about 3.5 ounces of salmon.

Besides getting more omega-3s, you can also help your heart by replacing some omega-6s from cooking oils with a third fatty acid known as omega-9 (leonic acid).  This is a monounsaturated fat found primarily in olive oil.  By substituting it for oils rich in omega-6s, you can help restore the balance between omega-3s and omega-6s, plus gain some health benefits.  Factors found in olive oil can also help boost good cholesterol, which can also help your heart.

Supplements vs. Foods
If you are thinking that maybe the easiest and most low-cal way to get omega-3s is with fish oil capsules, not so fast.  "There is something about whole food that when it goes into the body it is more than 90% absorbed, while a supplement you absorb only about 50%.  Moreover, because the components of different foods work together, they may offer a more complete and balance source of nutrients.  It could be something more than just the omega-3s in fish that make it so healthy.  It could be the amino acids that provide benefits we are not going to see in fish-oil supplements alone, " says Lona Sandon, RD, a spokeswoman for the American Dietetics Association.

If you are thinking that fish-oil capsules will help you avoid the contamination risks of fresh fish, think again.  Supplements are not regulated in the U.S., which means that some of them may contain concentrated amounts of the same toxins found in fresh fish.  Because the oil is so concentrated, the supplements can also produce an unpleasant body odor.  More important, there is a danger of overdosing on fish-oil supplements, particularly if you take more than the recommended amount.  Doing so increases your risk of bleeding or bruising.  This is not likely to happen when you get your intake from food.

While adding fish to your diet is an important way to ensure you get enough omega-3s, incorporating flaxseed, walnuts and other omega-3 rich foods is easy to do.  For the most benefit from your flaxseed, purchase it whole and grind it just before using.  A simple coffee grinder works like a charm.  Here are some quick and easy ideas:

• Add some freshly ground flaxseed or chopped walnuts to your morning oatmeal or cold cereal.
• Add some freshly ground flaxseed or chopped walnuts to plain yogurt, fresh frut and low-sugar, low-fat granola
• Add some flaxseed to a freshly prepared smoothy of banana,  frozen strawberries, low-fat or no fat milk
• Add a couple tablespoons of freshly ground flaxseed to your next batch of cookies or bread

Sticky Bars

Servings:  2

1/2 of a medium banana

1/4 cup peanut butter, crunchy or creamy (organic without hydrogenated oil, preferably)

1 cup unsweetened or low-sugar granola

2 T freshly ground flaxseed

1 sheet of wax paper

Mix and mash all four ingredients together.  Spoon onto wax paper and roll into a cylinder shape.  Put in the freezer.  It will be ready in about 90 minutes.  Cut off bites or eat the whole thing.  You can eat it frozen or thaw in the microwave for 10 seconds.

Contains 1.5 grams of omega-3s per serving

CHEERS!

Vitamin D - Critical to Your Overall Health

It’s a tragedy that dermatologists and sunscreen manufacturers have done such a thorough job of scaring people out of the sun. Their widely dispersed message to avoid the sun as much as possible, combined with an overall cultural trend of spending more time indoors during work and leisure time, has greatly contributed to the widespread vitamin D deficiency that’s seen today.

There are only 30,000 genes in your body and vitamin D has been shown to influence over 2,000 of them. That is one of the primary reasons it influences so many diseases (as seen in the table below).

Cancer	Hypertension	Heart disease
Autism	Obesity	Rheumatoid arthritis
Diabetes 1 and 2	Multiple Sclerosis	Crohns disease
Flu	Colds	Tuberculosis
Septicemia	Aging	Psoriasis
Eczema	Insomnia	Hearing loss
Muscle pain	Cavities	Periodontal disease
Athletic performance	Macular degeneration	Myopia
Pre eclampsia	Seizures	Fertility
Asthma	Cystic fibrosis	Migraines
Depression	Alzheimer's disease	Schizophrenia

• Vitamin D deficiency is epidemic in adults of all ages who have increased skin pigmentation, such as those whose ancestors are from Africa, the Middle East, or India, who always wear sun protection, or who limit their outdoor activities.

• African Americans and other dark-skinned people and those living in northern latitudes make significantly less vitamin D than other groups.

• 60 percent of people with type 2 diabetes have vitamin D deficiency.

• Studies showed very low levels of vitamin D among children, the elderly, and women.

• One U.S. study of women revealed that almost half of African American women of childbearing age might be vitamin-D deficient.

Vitamin D and Cancer

Given that cancer, heart disease and diabetes are three of the top causes of death in the United States, ensuring that you are getting enough of this crucial vitamin should be a top priority.

A study by Dr. William Grant, Ph.D., internationally recognized research scientist and vitamin D expert, found that about 30 percent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year with higher levels of vitamin D.

Vitamin D has a protective effect against cancer in several ways, including:

• Increasing the self-destruction of mutated cells (which, if allowed to replicate, could lead to cancer)
• Reducing the spread and reproduction of cancer cells
• Causing cells to become differentiated (cancer cells often lack differentiation)
• Reducing the growth of new blood vessels from pre-existing ones, which is a step in the transition of dormant tumors turning cancerous

Beyond cancer, the researchers pointed out those increasing levels of vitamin D3 could prevent diseases that claim nearly 1 million lives throughout the world each year! And other studies showed that you can decrease your risk of cancer by MORE THAN HALF simply by optimizing your vitamin D levels with sun exposure.
Worried About Getting the Flu? Optimize Your Vitamin D

As we enter into flu season in the United States, you should know that your vitamin D levels play a direct role in your risk of getting the flu.

Vitamin D levels in your blood fall to their lowest point during flu seasons. If you have low vitamin D, you will not be protected by your body’s own antibiotics (antimicrobial peptides), which are released by vitamin D. This means that a person with a low vitamin D level is more vulnerable to contracting colds, influenza, and other respiratory infections.Getting enough vitamin D will nearly eliminate your risk of getting the flu.

The Best Source of Vitamin D, and What Level You Need to Stay Healthy

Exposing your skin to sunlight is the best way to get vitamin D.

Sun exposure (without sunscreen) of about 10 to 15 minutes a day, with at least 40 percent of your skin exposed, is a general guide of how much you need, although people with dark skin will need to stay out significantly longer.

Another option is taking a high-quality vitamin D supplement. The most important thing to keep in mind if you opt for oral supplementation is that you only want to supplement with natural vitamin D3 (cholecalciferol), which is human vitamin D. Do NOT use the synthetic and highly inferior vitamin D2.

How do you know if you’re getting the right amount of vitamin D?

You need to have your blood levels tested, but not just any test -- or any lab -- will do. The OPTIMAL level of vitamin D you’re looking for is 50-65 ng/ml.

Though it may seem like a hassle to go out and get a blood test done, then continue to have your vitamin D monitored as you increase your sun exposure or supplementation, I can confidently say that it is one of the most important things you can do for your health.

Adapted from "Vitamin D is a Key Player in Your Overall Health" by Dr. Mercola

WHAT'S FOR DINNER?

Well, it is Mardi Gras so I thought I would throw together a quick and delicious Shrimp and chicken gumbo.  Now, my friends from Louisiana will quickly tell you that this is NOT traditional, however I may never find a day when I have long enough to make a REAL roux.  Besides, I can really enjoy this one because it is fast, fresh and does not have tons of fat.  By the way, it was SOOOOOO good and my children devoured it.  Given that it has a little of that back of the tongue tabasco spice, I was not sure if they would be on board.  It was definitely a crowd pleaser and the leftovers will probably be even better tomorrow.  This is a great slow-cooker recipe (10 to 12 hours) or you could do it on the stove either quickly (simmer 30 minutes) or if you have the time let it simmer very low for several hours like I did while we watched Will's t-ball practice.  Adjust the seasoning to your families taste, but the amounts below were a good level of deep flavor with a slight kick, but not truly spicy.  This is one of those meals where it is so nice to have some pre-cooked brown rice in the freezer...

Shrimp and chicken Gumbo

Servings:  12

1 cup chopped celery

1 cup chopped onion

1 cup chopped bell pepper (traditionally it is green, but I prefer the sweetness of the red)

1/4 cup olive oil

1/4 cup, plus 1 T flour

6 cups low-sodium chicken stock

2 lb chicken, cut up, skin and visible fat removed (I used chicken breast)

3 bay leaves
1 lb sliced okra (frozen works great)

14.5 oz can diced tomatoes

2 t Tabasco sauce

1 T Creole seasoning (I like Tony Chachere's)

Salt and freshly ground pepper, to taste

1 lb raw shrimp, peeled and deveined with tails on

Saute celery, onions and peppers in oil.  Blend in flour, cook for about a minute stirring to keep flour from burning.  Add stock and stir until smooth.  Cook 5 minutes.  Add remaining ingredients except shrimp.  Bring to a low simmer, cover a cook for at least 30 minutes.  For greater depth of flavor, simmer very low for 3 to 4 hours.  Just before serving, add shrimp and simmer until shrimp are done.  Remove bay leaves before serving.  Serve over brown rice.

For slow-cooker, pour celery, onion, pepper, flour, stock mixture into slow-cooker after cooking for 5 minutes.  Add remaining ingredients except shrimp.  Cook on low 10 to 12 hours.  30 minutes to one hour before serving, add shrimp.  Remove bay leaves before serving.  Serve over brown rice.

CHEERS!

Hidden Sugar - Where is it hiding?

The average American eats approximately 1,500 pounds of food every year.  Of that, 160 pounds are primarily sugar.  Of course, sugar is delicious, but of all the things we consume, it has the least nutritive value.  In fact. except for the energy in its calories, there's no much to recommend about sugar.  It's a prime source of empty calories, and for those who are trying to lose weight, sugar is the first thing to start trimming from the diet.  But here is the problem - despite our best intentions to remove excess sugar from our diets, the food industry has found more and more devious ways of slipping us the sweet stuff.  Whether the food industry calls sugar by another name or adds it to foods we never thought would have needed it, our sweet tooth is on overload.  Fortunately, with stricter labeling laws, we have a fighting chance of cutting back.

Why does the food industry want to fill us so full of sugar?
It is basically the same as any other industry.  For the oil industry to make more money, it needs to use more of its product by driving more miles.  The food industry needs to use more of its products by eating more calories.  The problem is that American food industry is already producing around 3,000 calories per person per day, which is WAY more than we need.  One solution to this surplus is to sell the food cheaply overseas, which the industry does.  The other solution is for Americans to eat more calories.  Sugar and its corn sweetner brethren are great calorie delivery systems, as they pack a huge caloric punch, without causing much satiety or feeling of fullness.  Most people would probably stop eating steak after they reached 1,000 calories, because they would FEEL stuffed.  However, after you drink 1,000 calories of soda, there is still room for dinner.  The other reason the industry pushes sugar so hard is that it is cheap to produce, and the cheaper the calorie, the larger the profit margin.

Sugar in labeling - hiding in plain sight
One of the best ways to disguise the amount of sugar in a product is something the government already requires - printing the information in grams.  Most Americans don't have the foggiest idea of how much a gram is, because we are unaccustom to the metric system.  So when we pick up a can of soda that contains 40 grams of sugar, we probably shrug our shoulders and pop the top.  But what if the label said that it contained 10 teaspoons of sugar?  If you saw someone spooning 10 teaspoons of sugar into their morning coffee, you would think they were crazy.  That truly is how much people consume in a typical 12-ounce can of soda.  A 64-ounce fountain drink you would get at a convenience store or movie theatre contains more than 53 teaspoons of sugar - almost two cups!  Naturally, people would probably think twice if the nutritional information was given in measurements meaningful to them.  But we can take note that 4 grams equals 1 teaspoon of sugar.  So, when you are reading labels, divide the grams of sugar by four, and that is how many teaspoons you are consuming.

Sugar, by any other name, would taste just as sweet
Another strategy the sugar industry uses to get us to consume more calories is the rename the offending ingredient.  We know to stay away from sugar, but how about molasses, honey, sorghum, corn syrup, high fructose corn syrup (HFCS), glucose, fructose, lactose, dextrose, sucrose, galactose, maltose, or concentrated juices like grape or apple?  Another path to profit the food industry has discovered is that instead of harvesting relatively more expensive sugar cane and beets, they can produce sweetners in a laboratory more cheaply and with just as many calories as beet and cane sugar.  With some sweetners, especially with the popular HFCS, it is believed that your body will be less likely to reach satiety than with sugar, so you consume more.  Another advantage to these -oses is that aside from the fact that many people won't guess that they are different forms of sugar, they can spread out the ingredient list required by law, so it won't be obvious that what your are consuming is primarily sugar.  When you look at a list of ingredients, the manufacturer is required to list them in order of amount, from highest to lowest.  So they can bury a quarter cup of fructose, a quarter cup of sucrose, a quarter cup of dextrose and a quarter cup of corn syrup in the middle of the list, so you won't be as likely to notice that when you add them all up, the main ingredient is sugar.

Hide and seek - You are it
So if you are like me, you may have sworn off all non-diet sodas (that is a different topic for a different day, but suffice it to say that a girl has got to have a vice or two), and turned the candy bowl into an unsalted almond bowl.  No more sugar, no more problems.  Except for this problem:  the food industry has cleverly snuck sugar and corn syrup into products where we never would have thought to look.  It is good for manufacturers.  It pumps up the calorie load, can enhance the product's appearance (HFCS gives hamburger buns their golden glow), and can keep our sugar cravings at a low boil, in case we ever decide to go back to the real thing.  Here are some types of products whose lables could bear more scrutiny:

1. Spaghetti sauce - A half cup of store-bought sauce can contain as many as 3 teaspoons of corn syrup or sugar.  While some of the naturally occurring sugar in tomatoes and other vegetables will show up on the nutrition label, most of the sugar is added.  Look for brands that do not include sugar or its aliases or make your own from fresh or canned tomatoes.
2. Ketchup - Ketchup can be 20% sugar or more.  Not to mention that you will get 7% of your daily sodium allowance in 1 tablespoon.  Look for low-salt, no sugar brands, or make your own, using pureed carrots to add flavor and texture to the tomatoes.  This is a big one if your kiddos are dippers like mine are...
3. Reduced-fat cookies - Most brands of cookies now offer a reduced-fat version of their products.  Nabisco even offers its own line of low-fat treats, Snackwells.  But while you are patting yourself on the back for choosing the low-fat option, check the label.  The sneaky food manufacturers did take out the fat, but they replaced it with, you guessed it, sugar.  Many times, the reduced-fat cookie is only slightly less caloric than the one you WANT to eat.  Because they is no fat to make your feel full, you will be tempted to eat more "guilt-free" cookies.  Just because they have less fat, does not mean that you will be less fat.  FAT DOES NOT MAKE YOU FAT, CALORIES MAKE YOU FAT!!!!!
4. Low-fat salad dressing - As with low-fat cookies, manufacturers have taken the fat out of the low-fat salad dressing, but they have added extra salt and sugar to make up for it.  Check the label to make sure you are not replacing heart-healthy olive oil with diabetes-causing sugar - because that is not really a healthy choice.  You best bet is to make your own vinaigrette using a small amount of olive oil, a tasty gourmet vinegar or fresh lemon juice, and some fresh herbs.
5. Bread - Most processed breads contain a good bit of sugar or corn syrup.  As always, check the ingredient label, and consider getting your bread at a real bakery or farmers' market - it is the best idea since, well you know...
6. Fast food - Needless to say, fast food is generally not good for you.  But even if you are staying away from the sodas and the shakes, everything from the burgers to the fries to the salads is a potential place to hide sugar.  Check out the ingredients carefully at your favorite restaurant.  You are probably getting more than your bargained for - and not in a good way.

Adapted from "6 Foods with Hidden Sugars" by Joe Wilkes


WHAT'S FOR DINNER?
It was a lazy Friday afternoon into evening hanging out in the backyard with the kids, so I made a quick and easy dinner that packs a real nutritious punch and keeps your far from those hidden sugars...  Please note that you can substitue almost any vegetales that you have for the ones below.  Just clean out the veggie bin on this one and enjoy!

Pasta Primavera
Servings: 6 to 8

2 Yellow Squash
2 Zucchini
1 8 oz container of button mushrooms
1 Red bell pepper
1 Sweet yellow or purple onion (optional)
Olive oil
Kosher salt and freshly ground pepper
1 25.5 oz bottle Muir Glen Pasta Sauce (any low-sugar marinara sauce)
1 lb Whole wheat pasta (I prefer penne or gemelli with small children because it is less messy than a long pasta like linguine or spaghetti)
Parmesan cheese, freshly grated

Preheat oven to 400 degrees.  Cut vegetables into bite-sized pieces (the more tender the vegetable, the larger the size so they will all cook in the same amount of time) and place on a sheet pan.  Drizzle lightly with olive oil and salt and pepper.  Roast for about 15 to 25 minutes, or until the vegetables are tender.  Toss vegetables once during roasting to keep from getting too dark on the bottom.  While vegetables are roasting, cook pasta according to directions on package.  While pasta drains, warm sauce in same pot, add in roasted vegetables and drained pasta and toss gently.  Top each serving with a small amount of Parmesan cheese.

CHEERS!

The Skinny on Sugar

Few topics boggle and frustrate like sugar.  A simple carbohydrate that could be the key to unlocking elite sports performance or maybe just the chain that drags our contry deeper and deeper into the obesity epidemic.  It is annoyingly both, however please don't throw your hands up in frustration just yet.  It is not as complex as it seems.  In fact, with just a few guidelines, it is easy to use these simple carbohydrates for good instead of evil.

Rule #1:  Just say "know"
Here is a over-simplified look at how sugar works.  Just as with all carbs, you eat sugar and it is absorbed by your blood, where, if you have the right amount of insulin in your system, that insulin converts the sugar to energy.  However, if you introduce too much sugar into your system, the insulin stores it as body fat.  A little stored body fat is fine; the body likes some emergency fuel.  However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2  diabetes and heart problems.   

As we'll discuss later, when your body obtains sugar from natural sources, like fruit and vegetables, the process tends to be checked by fiber, which slows absorbtion.  However, when you eat foods with added sugar, this can overwhelm the usual checks and balances, causing problems like those nasty blood sugar spikes.  To make matters worse, consuming too much added sugar can cause a host of other problems, including tooth decay, increased tryglycerides, and malnutrition (from overconsumption of foods filled with empty calories and deficient in nutrients).

If you wanted one overarching rule to work from, you might choose to avoid added sugars entirely.  You will get all the energy you need from foods with naturally occurring sugar.  That said, there are times when refined sugar is OK or even beneficial.  If you are able to build a lifestyle completely free of added sugar, way to go!  But for the rest of us, the trick is MODERATION.

Rule # 2:  Less is more

One teaspoon of table sugar has 15 calories.  Honestly, if you have a couple of cups of tea or coffee in the morning and you dump the proverbial spoonful of sugar in each, that is 30 calories.  If the rest of your diet is tight and you are active, it won't matter.  If you are trying to lose weight and are eating at a severe deficit, you will probably want to skip those few spoonfuls of sugar.  Afterall, table sugar is nutritionally void and you want every calorie to count nutritionally.

Rule #3:  Sugar is sugar is sugar...
Agave nectar, honey, beet sugar, cane sugar, brown sugar, dextrose, high-fructose corn syrup (HFCS), whatever.  They are all simple carbs, unregulated by fiber with minimal micronutrient value.

Rule #4:  ...and it is hiding behind every corner

And you thought Invasion of the Body Snatchers was creepy...  Avoiding the obvious sweetened foods, like soda, cake, cookies and pies, is only half of the battle.  Manufacturers add HFCS (as well as other sugars) to a mind-boggling amount of foods because it adds flavor.  If it is in a bottle, box or can, READ THE INGREDIENTS.  You will find sweetners in everything from ketchup to peanut butter to bread to salad dressing.  With a little effort, you can usually find versions of the same food with no added sugars or HFCS that are more nutritious and taste just as good.  Watch for Friday's blog where I go into the how, where, and why on HIDDEN SUGARS.

Rule #5:  No, the sugar in fruit is not bad for you

When the low carb "revolution" hit in the early eighties, fruit was demonized for its sugar content.  This is, in a word, rediculous.  Yes, fruit is loaded with sugar, but it is also usually loaded with fiber, which slows sugar absorbtion, making it an ideal way to get your simple carbs with out straining your little insulin buddies.  Fruit is also loaded with easy-to-absorb vitamins and minerals.  Most fruit is also filled with water, yet another benefit.

Even relatively low-fiber fruits like bananas offer far too many benefits to be denied.  Bananas, in particular, ar rich in electrolytes, which are crucial for sports performance.  I defy you to introduce me to an overweight person whose biggest indulgence is fruit.

Adapted from "6 Simple Rules for Eating Sugar" by Denis Faye

TIP:  Decrease your sugar intake and add an extra serving of fruit to your diet by purchasing a low-sugar or no sugar whole grain cereal or better yet whip up a quick bowl of oatmeal and sweeten with fresh blueberries, strawberries, or bananas and a dash of cinnamon.  If you add skim or low-fat milk and some ground flax seed, you have a breakfast made for a champion.



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!