The Holidays Call For Extreme Self-Care!

Top Picks For A Healthy Holiday Season:

It's All About Extreme Self-Care!

The hectic holidays don't have to be a disaster to your health & fitness routine. In fact, the average American only gains a few pounds between Thanksgiving & New Years. So relax, with a little planning, you can start 2012 healthier than ever. Here are a few easy to follow strategies to look & feel your best this holiday season:

1.    Enjoy your favorite traditional meals & treats...in moderation. Those pesky calories better be worth every bite, so be sure you absolutely love everything you choose to put on your mouth. Don't worry about hurting other people's feelings; instead, kindly stand up for yourself & don't feel obligated to eat everything at the party.  You may also consider bringing your own special treats, so you can indulge without having to worry if all that sugar or butter will end up on your hips. By keeping your eye on your health goals, extreme self-care can be contagious to others as well. What better gift to offer loved ones than the gift wellness rubbing off on those you love?

2.    Don't skip meals! Be sure to eat breakfast and have those moderate snacks to stave off hunger pangs hitting later when the table is overflowing with dangerous temptations. If you start your day with a healthy mix of lean protein & complex carbohydrates, you will be more inclined to make the right choices as the day wears on. Keep your energy flowing and your blood sugar nice & level with light bites between meals as well. Try some fruit & low-fat string cheese or an apple with a tablespoon of nut butter to keep your engine running cleanly.

3.    Keep up with your workouts & keep your metabolism blazing. Exercise will lighten your step, make you feel more vital, sleep better & give you more energy. Be certain  not to lose all that hard-earned progress by scheduling your regular workouts on your calendar. That is right, write it ink! Sneak workouts into your day as well, even if it means parking further away from your destination, opting for the stairs, or walking around the mall a few extra times to get your 10,000 steps. Take exercise bands on the road & try some squats, crunches & biceps curls/triceps kick-backs in your hotel. Make this the year that you don't let your fitness routine slip over the holiday season. You will be so glad you did.

4.    Try wearing your favorite fitted clothes to remind you of how hard you've worked. For instance, by not wearing loose pants, there is not as much wiggle room to over-indulge without even realizing it. It will feel better to avoid feeling stuffed & you will not be as scared to step on that scale in the New Year.

5.    Remember that there is more to life than food! Be sure to enjoy time with those you love. When surrounded by family & friends that you love and that love you dearly as well, you will feel happiness & support. Likewise, minimize time, or have a plan, when paired with those that don't support you being your best. Health & extreme self-care will give you more happiness than egg nog or any cheese log ever can.

Happy & Healthy Holidays To Everyone...Be Well!

Lori



Nutritional Challenges To Today's Children...

We need to have a plan!

Today's families are busier than ever. Multiple careers, hectic extracurricular activities & the explosion of modern media have taken their toll on not only our time, but on our children's health as well. Annually, rates of childhood obesity continue to rise, leading to an inevitable rise in childhood Type 2 Diabetes. Tragically, unless things change, this will be the first generation on record whose lifespans will not surpass their parents'.

With families buzzing around a mile a moment, parents are challenged not only to shop for, but to also find the time to prepare healthy meals at home. It is no wonder that many families find themselves in the drive-thru lane on the way home from work or sports practice. Another problem we currently face is that fast food companies are taking advantage of the pinch our economy has placed ton American families. With tempting low prices & large portions, the perception of value has the drive-thru lane more packed than ever. Unfortunately, this mistaken value has long-lasting negative consequences on both our health and our health care system.

Children need to go outside & get dirty

On average, today's kids spend several hours a daily on various electronic media. Whether parked in front of the television, game console or computer, kids aren't getting enough exercise while their lives are becoming increasingly sedentary. This situation not only has the social skills of today's youth shrinking, but their waistlines simultaneously expanding. This combination of consuming large portions of processed foods and not getting enough movement in their daily lives is a perfect storm for chronic disease before they even reach adulthood.

The final blow to the health and well-being of today's children is sadly found in the cafeteria of our schools. Serving up mystery meat, fried food and junk food, their dispensers are also full of soda. Soda alone counts for far too many empty, sugar-laden calories that set kids up for blood sugar spikes and uneven blood sugar levels.

Fortunately, there are several measures families can take to combat the health challenges facing their children. First, an important step is to avoid processed foods. Natural foods such as fruits and vegetables, whole grains, lean proteins and healthy plant-based fats provide clean fuel and are vital for kids of all ages. It doesn't take long to re-train our taste buds, and before long junk food just doesn't taste as appealing. Second, more physical movement not only burns calories, but also increases concentration during school and better sleep patterns. If families could encourage kids to spend more time playing outside and less time in front of the TV and on electronic games, kids would get the added benefit of connecting within their communities while getting healthy at the same time. Next, there are strategies families can take to make cooking at home easier and more fun. Cooking with the kids, and cooking once to eat twice are not only time effective, but build in quality family time. Finally, as families insist that their schools offer healthier options, the more that school systems will realize changes need to be made. Schools must do their part by removing sodas from vending machines and adding whole food options to cafeterias. Even better, schools can participate in Farm To Table programs or take the initiative to create school gardens, and a place that will help kids learn about growing good food, clean fun and better health.

Strengths & Weaknesses of the new ChooseMyPlate...

Earlier this year the USDA introduced a new food model so Americans could better understand what we need to eat for health and prevention. The model shifted away from the reigning My Pyramid, to a simple round plate. Fashioned with vividly colored geometric shapes, the new ChooseMyPlate approach is a move in the right direction, though there are definitely some chips in the china that need to be fixed.

Out with the old...

Visually, ChooseMyPlate is much easier to follow. The size of the shapes directly correspond to the proportions we should build on our plates. The green vegetables are the largest graphic on the plate, a welcome change symbolizing the importance of granting vegetables the bulk of our plates. The orange grains group is the next most prominent, followed by the red fruit and the blue dairy groups.

ChooseMyPlate.gov offers more helpful nutrition and lifestyle information on subsequent pages, called “Selected Messages”. One suggested welcome sight is that we drink more water, instead of soda or juice. It is also refreshing to see issues such as monitoring sodium content and portion control are highlighted. I was particularly happy to see encouragement towards eating across the rainbow of fruits & veggies in order to get all the vitamins & minerals we need to attain our best health and prevent disease.

In with the new!

However, one big chip on the plate is that there is simply not enough information. While the Selected Messages on the government website do offer more pertinent details, it is doubtful that most people will seek out this information while surfing the Internet, let alone notice it is even there.

Another huge crack is the missing guidelines in regard to proper portion sizes. While the plate pictures proportions, it does not give specific portions. For instance, we can eyeball a 4 ounce protein serving by using our palm as a template. Or, our pinkie finger is the perfect ounce of cheese or peanut butter. With the issue of obesity looming as one of the largest health concerns in the US, knowing portion size and proper caloric allowances is an urgent need for most Americans.

Yet another weakness in the plate is that the fruit serving does not differentiate between whole fruit & fruit juice, which makes a huge difference when trying to prevent and treat diabetes & weight control. Also unclear is that we need to include Omega 3 fish such as salmon to our meat servings for maximum heart health.

Keeping in mind the importance of lifestyle to our overall health and well-being, the opportunity to include a visual, highlighting the importance of regular exercise and sufficient sleep in our wellness programs could be considered. Another valuable addition would be the different caloric and nutrient requirements for growing children, pregnant women, athletes and the elderly.

The changes made on the USDA’s new ChooseMyPlate food guide are simple to follow, but may be too vague to make the strides needed for Americans to avoid obesity, heart disease and diabetes. The new guidelines are helpful if the consumer seeks out more information in the Selected Messages. As with most things in life, rewards correspond to the amount of effort we put into things, and our health is no different

Super Amazing Food #1

Quinoa...

Don't worry about the pronunciation, "key-nwah", just read on for some great reasons you should put this ancient Incan superfood on your list of grocery staples today!

One of nature's most perfect foods :)

1. Rich in amino acids- that means this tasty powerhouse is loaded with protein, the macro-nutrient building block of our bodies.
2. Relative to leafy-green vegetables like spinach & Swiss Chard- a great source of phyto-nutrients, with many protective anti-oxidants for cancer, diabetes & heart disease prevention.
3. These fluffy & nutty little grains are tasty as all get-out...I rarely recommend anything that isn't totally yummy!

*See for yourself just some of the amazing nutrients in these little wonders, & they're low-cal too!

Love that nerdy science stuff!

Basic Quinoa Recipe...
Couldn't be easier! I recommend rinsing briefly, then the ratio is 1 part quinoa+ 2 parts liquid (water, broth, almond milk, etc.). Bring mixture to a low boil, cover & simmer for 30 minutes...Voila!


*There's lots you can do with this wonder-grain...

1. Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions, tomatoes &  coriander. Season to taste and enjoy this south-of-the-border inspired salad.

2. Add nuts and fruits to cooked quinoa and serve as breakfast porridge.
 
3. Add quinoa to your favorite vegetable soups.

4. Ground quinoa flour can be added to cookie or muffin recipes.


Yummy Warm Breakfast Porridge...

• 1 cup cooked quinoa
• 1/4 teaspoon ground cinnamon
• 1- 1&1/2 cups almond milk
• 1-2 tablespoons brown sugar, honey, maple syrup or agave nectar
• 1 teaspoon vanilla extract (optional)
• Top with nuts, fruit, cacao nibs, ground hemp seeds, flax seeds, bee pollen, etc, etc...just follow however you feel!

 

Breakfast for lunch today!

*Make a big pot of quinoa at the start of the week & have fun with these easy creations. Big time savers & super healthy, my favorite combo!

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Never Too Old For Slumber Parties!

Sea-Gals: Me, Denise, Mary, Robin & Mel
We are missing Sue!

One of the beauties of Facebook is that old friends can re-connect and stay connected via social media. This is how a group of Cali girls that I grew up with was able to get together for a few days along the Central Coast for a memorable Slumber Party. You know I am all about nutrition; one thing I study about at IIN is how relationships and other lifestyle elements fortify us every bit as much as the food we enjoy.

I've known Denise the longest, since third grade & Brownies at Paradise Canyon Elementary. She is not only beautiful & funny as ever, but a wonderful hostess, inviting us up, down & across to her lovely home, just a stone's throw from Morro Bay. A special thanks to her family too for graciously camping all weekend so our gaggle of girls could over run their cozy home.

I met Mel, Mary & Robin at Foothill Intermediate School, and along with Denise, we all moved on to La Canada High School. I hadn't seen them in way too many years, but was happy about how great everyone looked & how easy it was to pick up where we left off, as we recalled things from what we went through growing up together, to where our lives are at now. We even got paid a special visit from Spike, whom we agree is the glue of the class of '82. Bearing a basket of incredible local wines, kale for yummy chips & enough coffee for an army, he also came armed with the Omega, our senior class yearbook. From Punks to Preppies, what a blast! Although times have changed, we all agree that what it was like to navigate the highs & lows of adolescence then, isn't all that different than what our kids are going through now. This reminder couldn't have come at a better time for me, with a daughter about to start high school in 2 weeks!

I returned home with such a warm smile, as nothing feeds the soul like an overdue walk down memory lane.

Too Soon To Be An Empty-Nester

It is August 1st already & my house is really, I mean really, quiet...

Julia & Derek on the field with their grandparents & cousins in San Diego for Day 2 of the baseball tour. We dropped Julia off the next day for her wonderful ABT experience after the traveling baseball party took off on the next leg of their adventure.

Derek is on a fabuloso baseball tour with his grandparents (can you say "10 different Major League ballparks in 10 days?") for 2 weeks & Julia is at an incredible ballet intensive with American Ballet Theater for 3 weeks. Even my whacko dogs are at the groomer! So, it is eerily still within these walls.
Sure, I have plenty to catch up on, not to mention my first nutrition school test to tackle, but the question that begs to be answered is: "What do I need for me during this time?"

Summer Boot Camp Item #1- go to the gym, everyday for at least an hour. Maybe even twice a day for something yummy like a evening yoga class!

SBI #2- prepare and enjoy more vegetables, recipe to follow for one such dish.

SBI #3- get onto the sand, retire from lifeguard duty for awhile & switch off between contemplating my navel & closing my eyes. And, while I'm at it, be sure to catch a sunset with my man!

What would you do if you were in my boat? As much as I already miss my not-so-shorties anymore, the prospect of re-charging my battery is sweet & probably more needed than I realize. Before I know it the house will be buzzing & my juggling act will begin anew. But, I am thrilled to know that I will be rested & armed with better habits to energize me through these messy, loud & beautiful days!

Here is a yummy recipe I just sort of winged one day & was pleasantly surprised at how tasty these nutrient-rich greens can be. Loaded with vitamin K & C, beta-carotene, lutein & calcium, this
power-house of the cabbage family is also a fantastic anti-oxidant, so give 'em a try!

Roasted Kale Chips:

1. Preheat an oven to 350 degrees F.  Line a cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil or roasted sesame oil, a sprinkle of sea salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.
4. Try a squeeze of fresh lemon after they are cooked if you feel like a tangy taste.

Do try these, they are too good for you & too tasty not to give a shot!!!

Get Raw This Summer

Malcolm

The dog days of Summer are the perfect time to expand the amount of fresh, no-cook dishes in our daily diet. Those who eat raw swear by it, touting the amount of energy they have, not to mention glowing skin and a fantastically clear head. Since many enzymes are diminished after they are heated above 115 degrees, one of the advantage of eating raw is that enzymes aiding in digestion and promoting vitality are left available to make your body absolutely hum with health. Imagine spending your morning wandering the colorful aisles of your local farmer's market. This is a great time to take in the rainbow of nature's bounty, listen to your body, & choose among the flavor-packed fruits and veggies calling your name the loudest.

Breakfast Green Smoothie

If you are like me, mixing things up might be more practical than going completely gonzo raw. Start with one meal a day. There are so many refreshing options to eatting raw. Cool pasta, Spring rolls, summer salads & fruit bars are just a few of the feel-great dishes at your avail. Several months ago I began by making green smoothies each day for breakfast. I start with a frozen banana, throw in some mango, pears or berries, add some filtered water, some flax & a handful of glorious greens. Because there are so many incredible nutrients among the various greens, I rotate spinach, kale, chard, cilantro, watercress and baby greens. The possibilities of naked fruits and veggies are endless. My favorite secret weapon is Green Superfood by Amazing Grass. Loaded with chlorella & other phyto-nutrients, since I gave up caffeine & added Green Superfoods to our green smoothies,  my mid-afternoon energy crash is a thing of the past...

Give your body and your stove a break, by powering up that hassle-free blender...your beautiful cells will thank you for it!

Gift of Gratitude

I had a birthday this past weekend. Several months ago I was filled with dread over the realization that I was venturing into territory marked "over the hump", while approaching yet another milestone in the menagerie of anniversaries of my trips around the sun. Indeed, the only person that seemed to be more in shock over this race in time was my mother. However, when I awoke on Saturday, July 9th, I was content, even gleefull over how much I love my life and how grateful I am to feel love and that I am loved.

My day was special from start to finish. My family and friends showered me over with love. Even my father-law, Dennis, visited from back east. After a leisurely morning, our 14 year old daughter, Julia, took me to Teavana, my favorite tea shop in Santa Barbara. Co-incidentally, this was the same day Prince William & Princess Kate were in town for a match at the polo grounds. We didn't see much more than their tents, the Tiffany flags, security & the media, but that was okay because we didn't want to break the golden rule over how many princesses are allowed per square mile!

Anyway...After Julia indulged me in a custom-blend tin of my favorite Chai tea, we discovered what immediately became our latest obsession, Epic Bowl. Let's just say it is a slice of naturally sugar-free, dairy-free, Acai heaven & we can't wait to go again. Seriously good & purely nutritious stuff. Fully buzzing on organic bliss, we did a little power-shopping, then met my husband, his dad & my son at the movies. Later we enjoyed an incredible dinner experience in the gardens of the Ranch House in Ojai. Perrier Jouet, Ojai Pixie mixed green salad, sauteed scallops with roasted corn and bok choy & a warm brownie with locally made coconut ice cream. Ahhhh!

But, you know what? Gratitude tastes better than chocolate! In other words, all the local gourmet and healthy organic goodies in the world cannot satisfy the way love and thankfulness can. There aren't enough super foods or extreme workouts that can take the place of the smiles & quiet laughter of loved ones, or replace the feeling of following your life' work and passion.

Don't get me wrong here. There are few things I love in life better than an incredible dining experience and I am blown away by the generosity bestowed on my behalf. But the banquet of life bears many fruits that aren't food-related. There is a fine balance among our food, physical activity, career, relationships & souls. Many times food cravings begin when these elements are out of whack. At the same time we are counting calories and going to the gym, we need to practice self-care when it comes to these other vital components of our lives. So, let's all take a deep breath, count our blessings,  & savor all that life has to offer!

Julia digging Epic Bowl in Santa Barbara

It's okay to have a sweet tooth...

Once upon a time, my feelings were tangled around my desire for tasty, sweet things. Some days I'd beat myself up, while other days I'd deny its' very existence. Finally, this led me to a couple of life-changing discoveries I'd like to share with you here....

Lesson #1, or How To Kick Your Little Sweet Tooth?
I decided that my cravings were there for a reason, but I would opt for naturally sweet goodies. It was time to get rid of refined white sugar, full of all its' nasty, empty calories. My focus was to fill up on unprocessed, nutrient-dense options that would serve my precious body & its' millions of cells. The more pure foods we consume, the less our bodies crave the junk anyhow. And, sweets will surely make sugar-junkies out of us if we aren't careful! So, I tried some new things. By crowding out the bad with something truly good, it got easier & easier. I found that organic  agave nectar or brown rice syrup makes my morning coffee or tea just as tasty. Or, brown rice pudding really hits the spot. And, what can be better than naturally sweet fruit & veggies like squash or sweet potatoes to power our days, fight off illness & just make our taste buds sing? After a while, I could barely stand the thought of a refined sugar crash & burn.


Lesson Numero Dos, or Pure Kindness:
Denying my cravings never worked. It isn't fun; and, feeling like "I didn't do it right" is an attitude I can do without. Rather than wallow in guilt, I've learned to think of everything I have accomplished. Staying positive is a great life lesson no matter what your challenges & goals are. You see, whether or not we know it, our cells are listening to the way we talk to ourselves & they will believe us, so we better be careful of the messages we send them.  Apply your "anything is possible" attitude,  approach life with child-like curiosity and find new ways of tackling our goals. So, honor your cells & be good to your bodies & souls with PURE food and KIND thoughts.

Here's a little treat from one of my favorite cook books, "Fresh From Elizabeth's Kitchen", by Elizabeth Kaplan. The sweet potatoes will power your rockin' body longer than the usual fruit cobbler. My whole family loved every bite & I just felt good that they filled up on a healthy treat. It makes my body hum a nice tune too...mmm...enjoy!


Sweet Potato Gratin
with Pecan-Cinnamon Topping
Gluten-free/Dairy-free

Sweet Potato Gratin:
3 lbs sweet potatoes
2 large eggs
2 tablespoons coconut oil, vegan butter (in your local organic market)
2 tablespoons agave nectar
1 & 1/2 teaspoons ground cinnamom
1/2 teaspoon nutmeg

Topping:
1/2 cup Pure Pantry All Purpose Baking Mix (in your local organic market)
1/4 cup maple sugar or raw organicagave nectar (1/8 cup is plenty sweet for me!)
1/2 teaspoon ground cinnamon
1/2 cup chopped pecans

1. Preheat oven to 350. Place sweet potatoes in baking pan and bake until tender; about 1 hour.
2. Grease 8x8 square baking dish. Scrape sweet potato pulp from skins into large bowl. Using elecric mixer, mash sweet potatoes. Add eggs, melted coconut oil, agave nectar, cinnamon and nutmeg. Beat until smooth. Spoon mixture into prepared baking dish.

3. Combine baking mix, maple sugar or organic agave nectar and cinnamon in medium bowl. Add coconut oil and cut in until mixture resembles coarse crumbs. Mix in chopped pecans. Sprinkle topping over sweet potato mixture. Bake 30 minutes. Serve warm.

Be the change you want to see in the world...Ghandi

Ghandi had it right, change starts with ourselves. In my studies at the Institute for Integrative Nutrition, we learn a lot about over 100 dietary theories. This is in sharp contrast with the experience of my university studies of Dietetics, where we only learn about 1, that of the USDA, but more on that another time! Perhaps the theory that resonates most for me at IIN is by the founder, Joshua Rosenthal...he rocks by the way!  In my quest for health, wellness & pure vitality, I have adopted Joshua's 90/10 rule for my family and me. Basically, our individual nutrition is spot on for us 90% of the time. The other 10% allows us to be human and enjoy some of our other favorite things & not beat ourselves up about it. One of the things I have said buh-bye to is gluten. Since doing so, my tummy has been doing a lovely, happy dance and I have a lot more energy. This is helping my family members with allergies too...win-win!

So, I wanted to share a delicious summer recipe that I'll be making tonight. It is from "Fresh From Elizabeth's Kitchen". I met the author, Elizabeth Kaplan, the other day at our local organic market. She has Celiac and is living gluten free. Her wonderful book is not only full all things delicious and gluten-free, but some entries are also sugar free and dairy free. The one thing they all have in common is that you don't  realize how healthy everything is because it just makes your taste buds so happy!

Grilled Chicken with Pomegranate Chipolte BBQ Sauce:
1 whole cut up chicken (organic is best)
1 teaspoon sea salt
1/2 teaspoon pepper
1 cup Pomegrante Chipolte BBQ sauce, divided.
~Generously rub chicken pieces on all sides with salt & pepper.
~On medium heat, grill chicken for 8 minutes on each side. Brush with 1/2 cup of BBQ sauce while on grill. Turn and brush other side of chicken pieces. Remove from grill and brush with remaining sauce.

Pomegranate Chipolte BBQ sauce:
Makes 2 cups Gluten free & Dairy-free sauce
1/2 cup organic tomato paste
4 tablespoons organic balsamic vinegar
1/2 cup organic brown sugar
2 tablespoons organic blackstrap molasses
2 tablespoons organic, gluten- free tamari sauce
1/2 cup agave nectar
1/2 teaspoon chipolte chile powder
1 tablespoon organic cornstarch
~Mix all ingredients, except the cornstarch. Then whisk in the cornstarch.
~Transfer to medium saucepan, cooking over heat while whisking for 2-3 minutes. Turn off heat and let cool.
~Store in airtight container in refridgerator for up to 2 weeks.

Sweet Summertime

I am a summer baby. I was born in the summer and grew up in the land of Endless Summer. So, I figured what a better day to jump into blog-land than on the ultimate celebration of all things summer, the Summer Solstice of 2011!


Since my father was literally a rocket-scientist, I researched the cosmic event on the Nasa website. Where I live, the peak of the solstice occurred at 1:16 pm Pacific time. I headed down to our local beach, unfolded my colorful beach chair, put my feet in the sand, made a note to self to shave my legs & took in a big breath of fresh sea air! Paradise...Why don't I do this more often? What could possibly be better?


I am living the dream.  Life doesn't happen when all my ducks are in a row, it is happening now & I am grateful for everything I have. I am learning everyday to take better care of myself and my body is starting to hum a happy tune...


May the Sweet Summer be full of endless possibilities to all of us...