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.