Holidays! Parties! HELP!!!

Most of us put on a few pounds between Thanksgiving and Christmas.  Why is that a surprise?  There are more parties during this period than the other eleven months combined, and we're all busy baking bizarre numbers of sweet treats in the name of tradition.  Once the dust settles and we stow our party manners for another year, those pounds will come off again, but if you're starting to get anxious, read on.

Don't let your fitness program fall completely by the wayside this time of year, but be reasonable.  Even though you might be accustomed to working out faithfully five days a week, that may be unrealistic during the holidays.  Allow yourself an abbreviated version of your normal routine.  If you usually exercise out for an hour a day, aim for half an hour a day or an hour every other day.  Use that time wisely (and vigorously), and then get on with other things.

Maintaining an exercise program is half the battle during the holidays.  Surviving parties is the other half.  Here's a handy tip I bet you've heard before: "Just before you leave for the event, eat an apple and drink two large glasses of water.  This will curb your appetite and prevent you from overindulging.  When you arrive, order a glass of water and move to the corner of the room farthest from the food.  Be sure to keep your hands busy with that water and your evening bag, and do not under any circumstances go near the buffet table."  What a jolly evening!  An apple and two large glasses of water?  ARE YOU KIDDING ME?  By the time you get to that party, you'll have a bloaty like nothing you've ever experienced and that sparkly little frock you spent last week's salary on will have taken on a life of its own.  Wearing pantyhose?  You might as well proceed directly to your hostess's guest room and lie down on top of the party coats because you'll have lost all interest in living by then.

If you're like me, when Aunt Gertie's cheese puffs are on the buffet table, I'm there.  Here, then, is another alternative: The day of the party, eat a normal breakfast.  If you're accustomed to having a salad or a sandwich for lunch, go for it.  If you usually go out to lunch for a bowl of pasta the size of your purse, cut back a bit.  Mid-afternoon, I don't care how crazy things are, strap on your sneakers and walk as quickly as you can away from your home or office for 15 minutes.  Take three deep breaths, then turn around and walk back just as quickly.  There's your workout for the day.  Now start getting into that spiffy outfit.

When you arrive at the party, order a glass of sparking water or wine and sip it slowly while you stroll the length of the buffet table.  Don't eat a bite until you've seen everything that's available.  And don't waste calories on anything that's at home in your kitchen as we speak.  Mixed nuts?  Don't think so.  Celery and carrot sticks?  Please be joking.  You are hot on the trail of the Chesapeake Bay crab dip and those addictive little sausage and spinach balls that your best friend won't share the recipe for.  Once you've located your quarry, get a small plate and take just one of everything that catches your fancy.  Now find a cozy corner with a couple of friends and savor every morsel.  If you take a bite of something that is not DIVINE, give it away and treat yourself to one more of your favorite things.  And enjoy every mouthful.  This is not the evening to make sacrifices.  You've been doing that all year so you could get into that dress.  Time to have a little fun.

The day after the party, get right back to business as usual.  Eat normally, exercise, and start looking forward to the next party.  During this holiday, pay a little more attention to your spirit.  And enjoy! 

No More New Year's Resolutions!

     This year, I'm not making a New Year's resolution.  Not a single one.  Why?  Because my annual resolution typically looks something like this: I'm going to work out for two hours every single day, even if I'm near death, I'm going to drink nothing but water and eat more protein, more fish, more vegetables, more fruit, more fiber, less fat, less sugar, and not so much as a single peanut M&M until I've lost all the weight I gained over the holidays.  What fun.  So much fun, in fact, that my resolution usually dies a slow, ugly death before Super Bowl Sunday.

     This year, I've decided I'm going to live to be 100 (what the heck, aim high), and at the halfway point, it's abundantly clear that I need to think less about the short term and more about the big picture.  So I'm making three non-negotiable changes to my lifestyle, and not just until Valentine's Day, but for the duration.

     #1.  EXERCISE

     I'm going to make exercise a part of my daily life, just like brushing my teeth.  Rather than thinking of it as a bothersome chore, I'll remind myself regularly of all the benefits of exercise -- increased metabolism, prevention of osteoporosis, a stronger heart muscle, better posture, leaner thighs, the list goes on and on.  I will schedule my exercise sessions  in my daytimer right next to my doctors' appointments and client training sessions, and I'll make it my business to take care of my machine every day.

     #2.  DIET

     Instead of going ON a diet, which clearly implies that at some point, I'll be going OFF that diet (with what result, do you figure?), I'm going to pay more attention to portion sizes.  I don't know about you, but I'm dreadful at eliminating foods from my life.  Please.  A bad day cries out for chocolate.  A good day practically demands wine and cheese.  If I feel as if I'm going to faint unless I have a piece of birthday cake, then I'm going to have a piece of birthday cake.  It doesn't have to be the big corner piece with the hat-sized frosting roses on it, but I'm going to have a small piece, and I'm going to reallyreallyreally enjoy those first couple of bites.  The first few bites are the best ones anyway, right?  By the fourteenth mouthful, we've usually got the idea.  So instead of eliminating entire food groups from my life, I'll learn to listen to my body and eat what I'm hungry for, and I'll stop eating before I'm uncomfortable.  

     #3.  STRESS

     Here's the toughest one for me.  I am going to learn to manage stress better.  Maybe you've figured out how to do this, but not me.  I am a world-class worrier with an unparalleled fretting quotient, and I'm not really happy unless I'm worrying something -- ANYTHING! -- to within an inch of its life.  And believe me, it takes a toll.  From now on, though, when faced with impending doom, I'm going to ask myself a couple of questions:  Will this really matter tomorrow?  Next month?  NEXT YEAR?  So far, I've been faced with very few challenges that require that degree of my undivided exasperation.  So I'm going to take a deep breath and let it go.  As I said, that's not something I do naturally or easily, but I believe it will have a significant positive effect on my quality of life. 

     HOW ABOUT YOU?

     Are your New Year's resolutions going down the tubes even as we speak?  Are they the same ones you swore to last year and the year before?  If so, consider making a few changes to your lifestyle that will enhance the quality and maybe even the length of your life.  Instead of giving up negative things (cookies, chips, beer), set positive goals this year, some things you can life with.  Exercise daily to keep your body strong and capable.  Free yourself by eating what you want, but don't eat so much of it that you're groaning.  De-stress your life by putting things into perspective.  This year, for a change, consider focusing on QUALITY.  Heck, even if we all live to be 100, it's still way too short.  Make it a good ride. 

     HAPPY, HAPPY NEW YEAR!!!

    

Eat Your Holiday Stress Away

Okay, here it is, just what you've been waiting for:  The top 10 foods that will help reduce your holiday stress.  Hey, you've got to eat anyway, right?  Can't hurt.

1.)  Blood oranges

2.)  Oatmeal

3.)  Chamomile tea

4.)  Turkey

5.)  Almonds

6.)  Beef (preferably grass-fed)

7.)  Sweet potatoes 

8.)  Salmon

9.)  Lentils

10.) Oysters

Please note the absence of peppermint fudge, thumbprint cookies, and eggnog. But there's a time and a place for those goodies too.  Enjoy the holidays! 

Don't Knock It Until You Nuke It

     When you cook, you probably spend almost as much time cleaning up, so here are a couple of dandy cleaning tips I just learned that you may have known for years, and if you have, why didn't you tell me?  

1)  Fill a cereal-sized bowl with half water and half white vinegar and microwave it on high for 10 minutes.  The vinegary steam created will make it so easy to clean your microwave that you can simply wipe it down with a damp cloth, even those irritating little crusty pieces that sometimes get left behind.  We're talking sparkling clean!

2)  Microwave your damp kitchen sponge on high for 30 seconds.  This will kill all the nasty bacteria without having to run it through an entire dishwasher cycle, which always seems to do more damage to the sponge than expected. 

3)  If you're not having fun yet, please review my earlier post about the hours of quality entertainment provided by microwaving Peeps.  I'm just saying.

4)  Bonus Tip: Save that bowl of water and white vinegar after you microwave it, gently drop in a couple of eggs, and microwave them for 1 to 1 1/2 minutes.  Poached eggs!

Cauliflower -- Fake It Til You Make It

     If cauliflower doesn't make at least a weekly appearance on your dinner plate, consider giving at a second chance.  While it may not be anybody's favorite vegetable, its health benefits are second to none:  It's a cancer-fighting cruciferous powerhouse that's low in calories, high in fiber, and extraordinarily high in vitamins (especially Vitamin C) and minerals.  And if you can't get very excited over a pile of boring white shrubs with your dinner, here are a few ways to sneak it in.

     1)  Place raw florets in a food processor and pulse slowly until you have small, rice-sized pieces.  (You see where I'm going with this already, don't you?)  After that, you can either saute it in a little olive oil, white wine, or chicken broth, or cook it in the microwave for a minute or two until it's tender.  Then, just pretend it's rice!

     2)  Microwave, steam, or boil florets until tender, and chop them into small chunks.  Then use them just as you would potatoes in your favorite potato salad recipe.  The texture will be the same, and it's doubtful that anyone will notice the difference.  

     3)  Finally, here's the original fake-out recipe:  Microwave, steam, or boil florets until tender, then process them in your food processor with a little skim milk or chicken broth (plus garlic, mustard, or whatever you prefer) until they're the consistency of mashed potatoes.  Voila!  Faux-tatoes!  (Okay, yes, I made up that ridiculous word, but it is cute, isn't it?)

     Enjoy!

   

Love The One You're With -- YOU

     This post has nothing to do with food -- well, not directly anyway -- but I loved it for all of us who struggle with body image and body disappointment and aging and just simply not loving what we see in the mirror.  Check out this woman's take on it.  

 

http://living.msn.com/family-parenting/me-through-my-childrens-eyes#scpshrjmd

Just Say NO To Processing!

     I ran into my friend, Tallulah de Groot, the other day at the grocery store (okay, that's not her real name, but sometimes names are changed to protect innocent bystanders), and she was looking fit and fabulous.  When she noticed me eyeing her basket, which was filled to overflowing with nothing but fresh fruits and vegetables (where the heck are the goodies, I wondered quietly to myself!), she began extolling the virtues and benefits of a new eating program she was trying, which had already resulted in a 10-pound weight loss.  I was all ears!  The regimen revolves primarily around fresh juices, fruits, and vegetables, accompanied by fresh meat and fish and absolutely NO processed foods.  You heard me correctly -- NO processed foods.  My eyes nearly crossed.  But as I thought back on her comments during the rest of the day, I began to wonder if I could manage such a spartan program (compared to my current, fairly liberal dietary plan).  So I decided to challenge myself, and I am here and now inviting you to give it the old college try with me.  Ready?  Here goes!

     Can you eat one meal a day (JUST ONE!) that includes only fresh vegetables, fruits, and meat or fish from the freshly packaged butcher's case (not frozen or canned)?  I bet you can.  And I'm willing to bet that it won't be as hard as you think it will.  

Specifics:  Eat only from the fresh produce and fresh meat/fish departments.  You won't even have to read labels for those items because there won't be any.  (Maybe there is an upside to this!)  You may include packaged beans or grains as long as the label ingredient is only the item in question.  Dress salads with olive oil, vinegar, herbs, and spices.  Do not use sugar or other condiments (they contain preservatives and tons of sodium). 

Care to give it a try?  I'm going to.  Wish me luck! 

The Old Switcheroo

     Whether you're trying to lose a few pounds or just mindful of making healthier food choices, here are a few instances where it's not a bad idea to stray from the recipe. 

1.)  Replace bread crumbs with rolled oats in meatloaf, meat balls, or on top of a casserole.

2.)  Instead of bacon, add smoked paprika for a deep, smokey flavor in soups, stews, or sauces.  

3.)   Eliminate the salt and add a squeeze of lemon or lime to chicken, fish, or vegetables.  

4.)   Instead of butter, use avocado for creamy richness and a dose of healthy fats.

5.)   Replace half the oil in baked goods with applesauce for moistness.  

6.)   If the recipe calls for white flour, use whole wheat flour to sneak in heart-healthy grains without compromising taste.

7.)   Instead of buttermilk, add plain lowfat yogurt to your recipe.  For sauces or dips that don't require cooking, Greek yogurt adds a high-protein punch.

8.)    Eliminate the heavy cream when making soup and add a combination of chicken broth and pureed white beans instead.  You won't miss the cream!

Fun In The Oven?

     Just when you think you know it all.  I've recently been informed that it is possible to hard boil eggs in the oven.  IN THE OVEN.  Seriously?  Without explosive results?  Not like microwaving Peeps?  (Thrills and chills for the entire family!)  

     I went online to research this innovative concept and discovered that folks have been doing it for years, and it CAN be successful, but the reviews were mixed exactly 50/50.  Some said the end product was better than boiled eggs, but they were harder to peel.  Others said the result was not as good, but peeling was a breeze.  What is a girl to do, especially one who lives by the credo, "If it's not broken, why the heck fix it?" 

      Does anyone have personal experience with this process?  If you do, please leave a comment so we can all give it a try (or run for our lives).  

Never Say Never

     Straight from an organization known as THE DAILY MEAL is a new list of the 20 foods you should NEVER, EVER, NOT FOR ALL THE TEA IN CHINA eat.  Here it comes, and brace yourself.

1.  Sausage

2.  Bacon

3.  Frozen dinners

4.  Burgers

5.  Potato chips

6.  Diet foods

7.  Margarine

8.  Artificial sweeteners

9.  Popcorn

10. Bagels

11. Deli meats

12. Toaster pastries

13. Pizza

14. Cheese

15. Biscuits and gravy

16. Ice cream

17. Ribs

18. Packaged cakes and cookies

19. Cinnabons

20. Deep fried foods in general

     So there you have it, and I for one have lost all interest in living.  Most of my favorites are included, as well as any food that might remotely be associated with having fun.  Except toaster pastries.  I never was a Pop Tart girl.  

     Not lost on me is the fact that this article was followed immediately by one entitled, "Stressing Out Over What You Eat Can Be Harmful."   Now you're talking my language.  And since just READING the list of dreaded dietary hazards stressed me out, I'm taking another route.  

   What ever happened to simple portion control and all things in moderation, including moderation?  Doesn't that sound like more fun, not to mention more realistic?  Do you really want to be the only person at a birthday party who passes up the cake?  Do you want to celebrate the next pizza party with a small green salad?  No you do not.  

    Life is to be lived, and lived well.  One of the most enjoyable parts of it is eating.  Let's celebrate that, make good choices most of the time, and then allow ourselves to have a little fun!

Body Buddies

     Do you want to age imperceptibly, have younger looking skin, enjoy endless energy, and live to be 200?  Okay, maybe not the 200 part, but if you aspire to any of the other goals, these foods could help you along the way.

1. Blueberries might help long- and short-term memory.

2. The skin of red grapes contains resveratrol, an anti-inflammatory that may help protect against UV radiation and, ultimately, skin cancer.  

3. Whole grains such as barley can help reduce the accumulation of fat in the abdominal area.

4. Legumes such as black beans contain high levels of fiber, which helps speed food through the digestive system and could help prevent colon and prostate cancer.

5.  Flax seeds contain omega-3 fatty acids, which help lower cholesterol.

6. Hard cheeses such as Parmesan contain calcium, which helps protect bones from osteoporosis.

7.  Broccoli and other cruciferous vegetables are full of phytonutrients that are instrumental in reducing inflammation and possibly the risk of some cancers.

8. Apples contain pectin, a soluble fiber, which can help prevent cholesterol buildup in blood vessels.

9. Oatmeal may be the perfect pre-workout fuel and will keep you going throughout the day.  

10. Treat yourself to a little peanut butter after exercising.  Its combination of protein, carbohydrates, and fat will refuel you for your next workout.

11. Not a peanut butter junkie?  Try chocolate milk for a quickly absorbed post-workout boost.  

12. Ginger contains powerful antioxidants that make it a natural inflammatory.

13. Chicken soup might actually be good for the soul and for the upper respiratory tract when you're fighting a cold.  Maybe Mom was right!

14. Cherry juice contains melatonin, a natural sleep aid.

15. Onions may help slow the growth of a bacteria responsible for ulcers, gastritis, and gastric cancer.

16. Spinach is a magnesium powerhouse and may assist with maximum muscle and nerve function.

17. If you're feeling run down, boost your iron levels with a serving of white beans.

18. Citrus may be king when it comes to Vitamin C, but a single serving of guava delivers four times the RDA.

19. Kale may be considered produce has-been, but don't forget about it altogether.  It contains high levels of Vitamin K, which helps coalguate blood and prevent hemorrahaging.

20. Lettuce may help freshen breath.  Who knew?

     So down these beauties regularly, and I'll be looking for the invitation to your 200th birthday!

Not A Calorie In A Carload

     Negative calorie foods?  Sounds too good to be true.  But it turns out there might be something to it.  The thermogenic effect of food is the calories and energy your body uses digesting it, which for very low calorie foods might mean -- MIGHT! -- that you expend more energy than you take in.  Frankly, I think tossing around the phrase "negative calories" is fraught with peril so I would prefer to simply think of these as foods to include in your diet every day and in as large a quantity as you can manage.  Plus, they're loaded with vitamins, antioxidants, and fiber.  What a dealski!

1.)  Celery

2.)  Bell peppers (all colors)

3.)  Kale

4.)  Broccoli

5.)  Purple cabbage

6.)  Cauliflower

7.)  Cherry tomatoes

8.)  Spinach

     Try making a salad with all of the above, but beware.  You might disappear during the night!

You Say "Ricotta," I Say "Get Off My Porch"

     Welcome to my world.  I decided to make ricotta cheese from scratch because I've heard it's better than store-bought, takes no time, and is so easy a monkey could do it with his hands tied to his ears.  Okay, I'm game.  I bought whole milk and heavy cream, which I haven't done since the Bicentennial, squeezed a couple of lemons, and I was off and running.  

     According to my recipe, you combine milk, cream, and salt in a large pot and bring it to a boil.  Easy peasy, lemon squeezy.  So far, so good. While I'm standing there watching the pot, which will naturally never boil, our puppy (did I mention we have a new puppy?????) creates a diversion in another room that cannot be ignored.  The noise suggests it's either sheets being removed from the bed, the entire roll of toilet paper being unwound through every square foot of the house, or the demolition of the powder room we've been thinking of remodeling.  Knowing deep in my soul that I shouldn't, I nonetheless sprint out of the kitchen to repair the damage, do so at warp speed, and sprint back to the kitchen in time to see the milk mixture boiling over onto the stove, the counter top, the cabinets, the floor, and everything else in its path.  It's a veritable dairy volcano.  And while the sight is bringing tears to my eyes, it has just given Puppy a new reason to live.  Edible substances!  On the floor!  Dripping off the counters!  Falling from the sky! 

     Without giving myself undue credit, I believe that a more fragile woman might have cursed, thrown the pot away, cursed some more, and marched out of the kitchen, never to return.  However, having spent the last month adjusting from LIFE BEFORE PUPPY to WHAT IN THE NAME OF ALL THAT IS HOLY HAS HAPPENED TO MY LIFE, I steadfastly continue with my instructions, adding three tablespoons of lemon juice, reducing the heat under the pot, stirring constantly, and awaiting the highly anticipated curdling, which is the final triumphant moment in the procedure.  Mind you, I'm stirring nonstop while using one foot on a towel to mop up the milk on the floor and the other foot to try to block Puppy from his impromptu snack.  And possibly cursing.  Just a little.  

     After the two longest minutes in timed history, the milk mixture does indeed curdle, and while still blocking Puppy from his munchies, I one-leg it over to the sink where my cheese-cloth-lined colander awaits.  I pour the mixture into it and while it starts to drain, I drop to the floor to get the rest of the milk there, hop up and mop up the kitchen counter, then spray and wipe down the stove so there is finally -- finally! -- no remaining dairy product left in sight.  And Puppy, now disappointed beyond any speaking of it, finally -- finally! -- lies down.  

     While the ricotta cheese drains, I begin the formidable task of cleaning up the pot that boiled over.  And, oh yes, which accumulated quite a bit of milk product on its bottom, both in and out, and which bears so little resemblance to its former sparkling self that I am tempted to put it out of its misery.  But I persevere.  By the time I finish, the ricotta cheese has drained down to its curds (good news there), so I transfer it to another container for chilling just as Puppy announces that he is ready for his next meal/drink/pee/poop/nap/walkies/all of the above.  

     Now, three hours later, all of Puppy's immediate needs have been addressed, he is heavy into his afternoon nap (can you say "happy days are here again"?), and I have sampled the ricotta, and as much as I want to hate it with every fiber of my being, it's actually quite good.  I would even have to say it's better than store-bought.  

     So welcome to a typical morning in my kitchen these days -- three minutes of ricotta cheese making, fifteen minutes of ricotta cheese cleaning up, five minutes of Puppy reconnaissance, and two minutes of sailor-worthy cursing.  And the ricotta is good, but let me tell you, no monkey with his hands tied to his ears could pull it off! 

GUMBO FOR DUMBOS

     Feel like cooking?  Got all day?  Then I have just the thing for you, my friend.  Whip yourself up a big old pot of gumbo!  Wait, I'm lying because there's no such thing as whipping this stuff up.  It is an arduous process of chopping and measuring and standing and stirring and watching like a hawk and stirring and watching like a hawk and standing and stirring, stirring, stirring.  But if you live through the prep, you will be treated to a pot of gold, quite literally.

     I spent several days assembling all the ingredients and performing an assortment of pre-prep stretching and strengthening exercises.  Also on my mind was what to do about Puppy (have I mentioned we have a new puppy???????) so I didn't suffer a repeat of the ricotta cheese debacle.  But I worried needlessly.  Puppy's most recent favorite spot to recline is right in front of the kitchen stove, so there he was in all his glory during the entire process (puppies sleep A LOT).  I was able to keep a good eye on him, though I did have to straddle him during the entire standing and stirring process, a position I had not sufficiently stretched for.  But I digress.

     I'm from Virginia, but since that's not really the deep South, I didn't come out of the womb with an inherent knowledge of the mystery that is THE ROUX.  And let me tell you, gumbo is all about THE ROUX.  This mixture of fat and flour must be stirred constantly at a low temperature to ensure that it doesn't burn, and it takes close to an hour for it turn from white to a chocolate brown, and if you so much as blink, it will scorch and you will have to start from scratch.  But you probably won't and by then you will RUE the day you ever heard about THE ROUX.  (Go ahead, insert your derogatory noise here.)

      After wisely visiting the "ladies' lounge," (because believe me, there will be no time for THAT kind of nonsense once you start stirring) and 20 minutes of chopping vegetables, I began THE ROUX process, which I was told would take 20 to 30 minutes and which actually took a full hour.  By the time my mixture turned the proper color, my neck was stiff, my stirring arm was cramping, and my low back was talking to me.  But Puppy was sleeping like a rock!  Once THE ROUX is complete, it's nothing but a roller coaster ride from there, most of which is just simmering time.  By the end of the day, the house smelled like Louisiana and our mouths were watering.  I liked it, but my husband loved it, which is the only thing that really matters to me, so I call this ragin' Cajun kitchen adventure a huge success!

     I'm not going to take the time or the space to include the recipe here because there are so many of them on the Internet, but if you have one you particularly like, I would love to see it. 

You're Kidding, Right?

     If you're still keeping that new year's resolution to lose weight, no doubt you're watching your meal portion sizes and getting to the gym regularly, but here are a few wackadoodle tips that might help . . . believe it or not.

1.   Sniffing peppermint (preferably not in the form of a York Peppermint Patty) might help curb your appetite.

2.    Eating off a red plate might help you eat less.  

3.    Indulging in chocolate is associated with lower levels of abdominal fat.   

4.   Sleeping in a cooler bedroom may increase your calorie burning potential during the night.  

5.   Keeping pictures of low calorie foods on your refrigerator (and actually looking at them occasionally) may help satisfy cravings for higher calorie foods.

6.   Organizing your desk might reduce your food intake throughout the day.

7.   Paying with cash rather than credit cards may help you choose healthier food options.  

     So there you have it -- seven absolutely ridiculous weight loss tips.  Anybody care to test them?  Look at it this way, even if you don't get smaller, your heating bill will, your grocery bill might, and you'll be eating plenty of chocolate.  It's all good!

Just Say No To These Swimmers

     Even though we're constantly reminded to eat our fish for its lean protein and healthy fats, we're advised to avoid the following ten:

1.  Imported catfish may contain antibiotics that have been banned in the United States.

2.   Farmed eel may have a high mercury content.

3.   King mackerel, ditto on the high mercury. 

4.  Orange roughy, ditto again on the high mercury, plus this species has reportedly been overfished.  

5.   Chilean sea bass, ditto again on high mercury and being overfished.

6.   Shark, one more time on the high mercury content.

7.   Imported shrimp may contain high levels of antibiotics and chemical residue.

8.   Swordfish, mercury, mercury, mercury.

9.   Tilefish, guess what?

10.  Bluefin tuna may contain higher levels of mercury than other tuna.

Is there anything left in the sea, you might be wondering.  Don't forget salmon, cod, tilapia, mahi mahi, silver corvina, scallops, shrimp, crab, lobster, mussels, and clams.  No need to give up seafood yet!

White Is The New Green

     If you've been avoiding white foods (bread, potatoes, rice, pasta, and cream sauces) in an effort to eat more healthfully, here's one you can munch with abandon -- cauliflower.  This cruciferous vegetable is full of fiber and a powerhouse of antioxidants and anti-inflammatory agents, and it could help to prevent cancer, diabetes, and cardiovascular disease.   It's also loaded with Vitamins C and K, which can help keep your bones strong and healthy.  

     Eat it raw with Greek yogurt dip or roast it with olive oil, garlic, and rosemary.  Boil or steam the florets, then mash them up or put them in your food processor to make faux mashed "potatoes" (honestly, you won't know the difference).  Add it to a salad, soup, and stir fry, or eat it in place of rice or pasta.  

     White is IN!

Lying Labels

If you vowed to eat healthier this year and you're trying to decipher the mystery that is food labels, maybe you're already frustrated.  And rightfully so.  In my very humble opinion, today's labeling system is confusing, misleading, and decidedly UNuser-friendly.  So what's a savvy shopper to do?  I can't fix that problem, I'm sorry to say, but here are some things to watch for.

 1.  Sugar free means a serving contains less than .5 grams of sugar, but that serving might be more suitable for a Barbie doll.  Be sure to note the exact size before assuming you can inhale it with abandon.

2.    Gluten free is the newest buzzword, particularly for anyone suffering from celiac disease, but it doesn't necessary mean that the food in question is healthier.  In fact, removal of the gluten often results in the addition of sugar or salt, things we've been trying to avoid for years.  Beware.

3.    Low fat products may have a lower total fat content, but like gluten, when fat is removed, sugar or salt are usually substituted to make up for the lack of flavor or texture.  And again, check that portion size.

4.     Natural is one of my favorites.  Heck, sugar is natural.  Just eliminate that word in your head when you're scanning the label.

5.    Green labels are designed to get your attention and your automatic nod of approval by the color's association with a healthier, more ecologically responsible society, but don't be fooled.  The label rarely says anything different from the standard white or red label.  It's all marketing.  

So read those labels, and then read them again with caution.  Be savvy.

Don't Blame It On The Bossa Nova . . . or McDonald's

     One of the most unsettling movies I've ever seen was a documentary called "Super Size Me," made by Morgan Spurlock in 2004.  In it, Mr. Spurlock vowed to eat only from the McDonald's menu for 30 days in an effort to prove the dangers of fast food.  Prior to his endeavor, he was thoroughly examined by his physician and underwent comprehensive blood testing, all of which determined that he was of normal weight and in reasonably good health.  By the end of the 30 days, according to his doctor and the follow-up blood work, he was 25 pounds heavier and just barely clinging to life.  

     But here's the rub:  One of his stipulations was that he had to eat one of each featured item on the menu every day.  Do you have any idea how much food that is?  Secondly, if the friendly McDonald's representative behind the counter or the squawk box asked him if he wanted to super size his soda, fries, or meal, his automatic response was "Yes."  In addition, he displayed a map of one square mile of Manhattan showing how many McDonald's restaurants were clustered there and then suggested that it was virtually impossible to avoid them.  Apparently, some kind of magnetic force field simply propelled you through the door against your will and forced you to eat a Big Mac.  Finally, in the scene that finally drove me up out of my seat and after which I spent the remainder of the movie pacing and ranting and raving around my living room (to the unending delight of my husband, who was still trying to watch the movie), Mr. Spurlock was eating a meal in the front seat of his car and speaking to the cameraman sitting on the passenger side.  At one point, he said," I feel like I'm going to throw up if I eat any more of this, but I have to finish."  He then took two more bites of his sandwich, opened the driver's side door, and leaned out and threw up.  Pleeeeeeeaaaaaaaasssseeee!  How many of us eat to that point?  Okay, how many of us eat to that point more than once in our lives?  Could there be anything more ridiculous?   Only watching a grown man do it to himself in front of God, cameras, and everyone, as far as I'm concerned. 

      Mr. Spurlock suggested that not only is fast food (particularly McDonald's) harmful, but it is practically impossible to avoid it, and once you start eating it, you are helpless to stop.  Oh, honestly.

        Apparently, I wasn't the only one who was incensed by the movie.  High school science teacher John Cisna was too, and he recently set out to disprove Morgan Spurlock's misleading results.  Making reasonable and healthy choices, he proceeded to lose 37 pounds while eating exclusively at McDonald's for 90 days, and his cholesterol dropped from 249 to 170.  In addition to making wise food choices, Mr. Cisna walked 45 minutes per day, a regimen that Mr. Spurlock reportedly also had planned, though he never followed through.  For the most part, he was sedentary during his 30-day experiment. 

        So we can continue to blame our extra weight or poor health on our mothers, our tyrannical bosses, or the food industry, but the bottom line is that the only one in control of what I put in my mouth is ME.  I can keep doing what I'm doing and make the situation worse or I can make a few changes, smarter food choices, and move a little more, and I can change it.  I have the power. 

     

Rethinking the Resolution

     Happy New Year!  So how's that resolution working out for you?  Flawless eating and hours at the gym a part of your daily life now?  Me either.  Well, here's my thought.  Take a mulligan (pardon the golf terminology) and regroup, and here are a couple of ideas for making it happen.

Keep on:

1.  Eating lots of fiber.  Without even having to list the best candidates, this will automatically up your intake of vegetables and fruit, which will also increase your daily vitamins and antioxidants.  And don't forget about beans and whole grains. 

2.  Exercise 30 minutes a day (with one day of rest each week).  And it doesn't matter what you do, just get up and get moving and keep moving for 30 minutes until you can hear yourself breathing and you've broken a little sweat.

3. Cook more at home, either for eating in or for taking along.  You'll consume fresher ingredients with fewer chemicals and less sodium, and who knows, you might even discover that cooking is FUN.

Forget about:

1.  Losing 10 pounds by Friday.  'Nuff said.

2.  Cutting all the fat out of your diet.  The body needs some fat to function efficiently, but some are better than others.  Keep olive oil, avocados, nuts, seeds, and fatty fish on your play list.  

3.   Eliminating dessert from your life.  Seriously?  Oh, let's not.  Instead, why not allow yourself a little treat every day, something you REALLY love and don't need a family-sized portion of to satisfy you -- a couple of squares of exceptional chocolate, three bites of rich ice cream, or two small cookies.  It'll give you something to look forward to after dinner and keep you from feeling jail-house deprived.  

       I hope you're enjoying your best year ever!